Similar to keeping a diary, the practice of journaling has become an increasingly popular and beneficial way to help people better manage anxiety, stress and cope with depression. Journaling is a way of keeping a record of and tracking one’s thoughts feelings through everyday life. It is simply the act of writing down your thoughts and feelings to understand them more clearly. It is an important tool to support our mental wellness. It helps us make a meaningful connection with ourselves, to express our inner thoughts, feelings and discover what makes us tick, happy or upset.

Journaling helps control your symptoms and improve your mood by:

  • Helping you prioritize problems, fears, and concerns
  • Tracking any symptoms day-to-day so that you can recognize triggers and learn ways to better control them
  • Providing an opportunity for positive self-talk and identifying negative thoughts and behaviors

When you have a problem and you’re stressed, keeping a journal can help you identify what’s causing that stress or anxiety. Once you’ve identified your stressors, you can work on a plan to resolve the problems and reduce your stress.


  • How to Journal: Writing Tips, Journal Topics, and More! –
  • What to Write In A Journal –
  • 5 Easy Ways to Start Journaling –
  • How to Start A Gratitude Journal you Will Actually Keep (7:28) –
  • How to Start A Gratitude Journal You’ll Actually Keep (5:00) –
  • Moorea Seal started The 52 Lists Project.  You can find more about this by Googling “52 Lists” because sadly the website dedicated to this no longer exists.  If you go to you will see she has switched gears in life.  However, if you use Google or social media, try hashtags #52Lists or #52HappyLists or #52ListsProject you will find some great examples and other list prompts.  She is on Facebook at Moorea Seal and Instagram @52lists.
  • 6 Ways to Process Your Feelings in Writing: How to Journal for Anxiety and Depression by Therapy in a Nutshell –


  • What benefit(s) might I get from journaling?
  • Write down at least one thing per day for which you are thankful.
  • List the things that you are really good at. When you are done with your list, underline the things that you had to work for to become good at, and circle the things that you feel come naturally to you.  Do any of these things overlap?  Just like happiness, it’s already within you.  It just takes practice to experience daily! 
  • Record “I am grateful for” thoughts from the meditation, expanding on the thought to go deeper and get into the “feels”.
  • List the ways that you think someone you love would describe you OR write about it OR write a letter from them to you OR create a visual representation (draw, paint, collage with pictures/words/stickers, etc.) Ask a person you love to list their favourite elements of who you are and compare it to yours.  Don’t be shy; it will make them happy to tell you why they love you!! 
  • Find one or more quotes, lyrics, lines in books, poems, movies that resonate with you – why does it speak to you?  You may need to journal a bit to figure this out!
  •  A letter to yourself when you were first diagnosed with Fibro (or a comorbidity) sharing some wisdom about coming to terms with it/what you’ve learned about living with it.  (if your diagnosis is at least 2 years old)
  • A letter to another person about what they have meant to you.  (this person can be living or passed on)
  • A letter to COVID-19 about what lessons it has taught you.
  • Mindfully savour moments for which you are thankful e.g. first sip of coffee/tea, taste of something delish, snuggling with a pet or other loved one.  Maybe write about that experience.  
  • After a relaxation/breathing exercise, brain dump or clearing – use the clearing worksheet template below.
  • How might you want to use a journal related to your hobby or passion?
Clearing Worksheet