Why are so many people talking about journaling? Does it really improve your mental health? While journaling is pretty classic in the world of hobbies and habits, the recent trend adds a new spin on things. If the recent push for improved mental health and journaling has you asking yourself, “How to start journaling without the stress and no pressure?” You’re in the right place.

Did You Know Journaling Heals the Mind?

Scientists studying journaling have found that it can decrease anxiety by 40%. But that’s not all…there’s a reason so many people are currently embracing journaling as a way to improve their mental health. Science shows that putting pen to paper isn’t just creatively satisfying—it’s a powerful tool for mental well-being. Researchers have found that regular journaling can make a big difference for mental health. Check out what else it can do:

1. Enhance Emotional Regulation
   By naming and exploring your feelings in writing, you gain control over intense emotions instead of being overwhelmed.
2. Boost Immune Function
   Expressive journaling has been linked to stronger immune markers, like higher white-blood-cell counts, supporting mind and body health.
3. Improve Working Memory
   Offloading thoughts, to-dos, and stressors onto paper frees up mental capacity, allowing you to focus more clearly on tasks.
4. Speed Trauma Recovery
   Structured writing about traumatic events helps integrate difficult memories and reduces their emotional impact, aiding faster psychological healing.
5. Sharpen Goal-Setting & Achievement
   Recording specific goals and tracking progress makes you significantly more likely to follow through (and celebrate) your successes.
6. Reduce Anxiety by up to 40% (we already mentioned this, but it deserves to be on the list)
   Writing about worries helps you process and diminish anxious thoughts, leading to measurable drops in overall anxiety levels.

Take it Page by Page: Journaling Doesn’t Have to Be Hard

Journaling is everywhere these days—it even has its own section (or several sections) in hobby and craft stories—but you don’t need fancy tools or a rulebook to begin. Some people dive in face first and embrace their notebook choice, journaling accessory, and extra writing and journaling tools as part of the process. For some it helps them get excited about creating a new habit. For others, it’s just a natural way to leave their mark on the items in their world. But adding accessories like journal covers, notebook charms, aesthetic bookmarks and the like isn’t actually required.

Whether you grab a stray scrap of paper or your favorite notebook, the only thing you need is a pen and a willingness to write. No pressure. No expectations. Just the simple act of putting thoughts to paper.

If Rules Help, Here’s Your “How to Get Started Journaling” Cheat Sheet

Some of us thrive with a little structure. If you find comfort in a clear starting point, use this quick guide to learn how to get started journaling without stress—perfect for Mental Health Awareness Month or any time you need a mindful pause.

How to Get Started Journaling: A Guide by Pen Chalet

1. Choose Your Favorite Pen & Paper: Pick whatever feels smooth in your hand—a fountain pen, rollerball, or gel pen—and a notebook (lined, dotted, or blank) you love.
2. Set a 5-Minute Timer: Give yourself permission to write for just five minutes. Short, consistent sessions build the habit without overwhelm.
3. Write Freely: No rules on topic, length, grammar, or spelling. Let your mind wander onto the page and trust the process.

Or Switch It Up—No Rules Required!

• Doodle Your Mood: Draw simple shapes or icons that match how you feel.
• Morning Pages: Empty your mind first thing each day to clear mental clutter.
• Use Prompts: Start with “Today I feel…” or “I’m grateful for…”
• End with Gratitude: Close each entry by listing one thing you appreciate.
• Track Your Mood: Add an emoji or color-code entries to spot patterns over time.

How Did YOU Get Started Journaling?

We’ve shared our guide—now we want to hear from you. In honor of Mental Health Awareness Month, tell us:

“How did you first start journaling?”

Drop your story in the comments below, and let’s grow this community of pen lovers and mindfulness seekers together.

🖋️ Ready to begin? Grab your pen and join us at PenChalet.com for more tips, free downloads from The Inky Archive, and a wide array of fine writing instruments and other journaling tools designed to make every page count.