Journaling for Mental Health During the Holidays

It takes an extra effort to take care of our mental health -but even more so during the holiday season. The holidays are often described as “the most wonderful time of the year,” yet for many, they can also bring stress, loneliness, or emotional overwhelm. Between family dynamics, financial pressures, and the expectation to feel joyful, this season can stir up a mix of emotions.

The holiday season brings mixed emotions — joy and gratitude often coexist with stress, grief, or a sense of pressure to meet expectations. Clients frequently describe feeling both connected and overwhelmed during this time. Journaling offers a gentle and grounding way to navigate it all — helping you pause, reflect, and reconnect with what truly matters.

Journaling is a simple yet powerful practice that can help regulate emotions, enhance self-awareness, and foster resilience throughout the holiday period. It offers a structured space to reflect, process, and reconnect with one’s internal experience amid external demands.

One particular study was by Dr. James Pennbaker who coined the term”expressive writing,” and it was found that when participants wrote about something traumatic, there was a sort of release, thereby improving their mood, outlook and overall mental health. Journaling or Expressive writing is one such way of releasing one’s emotions and it is a safe tool - it does not require perfect grammar or spelling, it does not need to be written in a particular format, it can be any form of writing - from a free writing, to a bullet/listing format, to a collage of some sort, to doodling/drawing out your feelings. Another Journaling pioneer, Dr. Kathleen Adams refers to the journal as “There’s a friend at the end of your pen which you can use to help you solve personal or business problems, get to know all the different parts of yourself, explore your creativity, heal your relationships, develop your intuition” Journaling is like returning to that one friend where even if distanced apart you can pick off where you left off.

Benefits of Journaling during the Holidays:

• Creates space for emotional honesty

The holidays can surface old memories, grief, or tension. Journaling provides a private, judgment-free space to express what you’re truly feeling — the joy and the sorrow alike.

• Brings clarity to expectations and boundaries

Writing helps you recognize when you’re saying “yes” out of guilt rather than genuine desire. It can clarify what you actually want this season to look and feel like.

• Encourages mindfulness and gratitude

When days blur together with errands and gatherings, journaling invites you to slow down and notice the small moments of beauty — a shared laugh, a cozy morning, the scent of pine or cinnamon.

• Supports self-care and balance

Putting your needs in writing makes them real. When you see “I need quiet time” on the page, you’re more likely to protect that space. Journaling encourages gentle self-inquiry. Questions such as “What do I need most right now?” or “Where might I need to set limits?”

• Emotional Regulation

Writing about emotions activates the reflective parts of the brain, helping to reduce the intensity of difficult feelings. It provides an outlet for sadness, anxiety, or frustration that can accompany this time of year. The holidays can surface old memories, grief, or tension. Journaling provides a private, judgment-free space to express what you’re truly feeling — the joy and the sorrow alike.

Integrating Journaling Into the Season

Journaling does not have to always be the twenty minutes everyday type of writing. To incorporate it into your routine, you might write for five minutes in the morning while your coffee brews, or before bed as a way to release the day.

Here are a few tips to create a grounding journaling routine:

• Set the scene. Find a quiet, comfortable spot. Light a candle, play soft music, or use a favorite pen — simple rituals can help you slow down.

• Let go of perfection. Your journal isn’t a report; it’s a space for exploration. Misspellings, incomplete thoughts, or messy handwriting are all welcome.

• Pair writing with self-care. Journaling can be even more effective when followed by a calming activity — a short walk, deep breathing, or a cup of tea. When we empty or release, we need to find ways to fuel the fire, or refill the cup- that is where the self-care piece comes in. It is also a part of practicing self-compassion, that whatever has been written in the journal, is okay-good or bad, is perfectly okay and viewing myself with love and compassion. 

• Reflect, don’t ruminate. If you notice writing circles around worry, try shifting to curiosity: “What might this feeling be trying to tell me?” One danger of journaling is ruminating and fixating- which can lead you down a rabbit hole. When you find yourself getting to that point, its important to shift gears -ask yourself “what is causing this feeling?” rather than ruminating on the feeling.
  
  

The goal is not to create more “to-do’s” but to build moments of mindfulness and connection with yourself.

Journal Prompts for the Holiday Season

• Here are some guided journaling prompts for this season:

• What do I truly need most this holiday season?
• What are my boundaries — and how can I honor them?
• What traditions or expectations feel heavy, and which ones bring me joy?
• Who or what am I especially grateful for right now?
• How can I create moments of peace amidst the noise?
• What are some new rituals I can embrace during this season?
• What are my triggers?
• How can I access feelings of calm during this season?
• Sometimes writing an unsent letter to a person that is no longer in your life but a vital part of the holiday season can also be a journaling tool that one can use. 

Journaling as a Path to Presence

Ultimately, journaling during the holidays is about presence — showing up for oneself in the midst of everything else. It’s about pausing long enough to ask: What’s really going on inside me right now? What do I need to feel grounded and well?

When you give your emotions space on the page, you create space within yourself to respond with more clarity and compassion — both to your own needs and to others. The act of writing can become a quiet anchor in a season that often pulls us outward.. Consider journaling as a gift you are giving yourself- the gift of reflection. Take a few minutes to write, breathe, and listen to your inner voice. The holidays don’t have to be perfect to be meaningful. Sometimes, the most healing moments are the ones we create for ourselves — one page at a time.

Journaling does not require long entries or daily consistency. Even a few mindful minutes can offer meaningful benefits. Encourage a calm setting — perhaps with deep breathing before writing, soft background music, or a quiet morning routine.

When used intentionally, journaling becomes more than self-expression; it’s a clinical tool that supports emotional processing, cognitive flexibility, and a sense of agency during a season that can otherwise feel externally driven.