Journaling: what the research says

Journaling has some evidence it may help with stress, worry and low mood, but the effect is small. After trauma, the evidence is limited and talking therapy helped more.

What it is

Writing regularly about your thoughts and feelings. Two kinds are well studied: ‘expressive writing’ (about something difficult, often 15-20 minutes on a few days) and gratitude journaling (noting things you are thankful for).

What the research says

• Stress, worry and low mood: Many randomised studies (146 in one review) found writing about your experiences helps, but only a little. A 2023 review of 31 trials (4,012 people) found a very small benefit that showed up after a while, not straight away. Some evidence it may help · Frattaroli, 2006 · Guo, 2023
• Gratitude: Gratitude exercises improve wellbeing slightly. They were not more helpful than other positive activities, and they did not reduce anxiety. Some evidence it may help · Davis et al., 2016 · Diniz et al., 2023
• After a difficult or traumatic experience: In 44 trials (7,724 people), writing about the experience eased trauma symptoms compared with waiting, but neutral writing did almost as well. Talking therapy helped clearly more. Many of these studies had a high risk of bias. Limited evidence · Gerger et al., 2022

Is it safe?

Writing about something painful can make you feel more upset straight afterwards. This usually passes. If it doesn’t, or it feels too much, stop and talk to someone you trust or a professional. Smyth, 1998

After trauma, writing is not a substitute for therapy. Gerger et al., 2022

Your own practice complements medical care and never replaces it. Please don’t stop or change any treatment without talking to your doctor. If you feel very low or think about ending your life, call your local emergency number now.

Sessions that fit alongside

Sissoo practitioners offer sessions some people combine with journaling, such as Life Coaching and Counselling: Speaking & Listening Therapies

Checked 12 November 2026. Next check by May 2027. How we rate the evidence.