Destroy After Writing: Why Journaling Is Mental Health's Unsung Hero

The Transformative Power of Journaling for Mental Health and Wellbeing

Let’s be honest: sometimes the inside of our heads feels like a group chat that’s gone wildly off-topic. Thoughts bouncing around, memories on loop, emotions throwing mini tantrums… It’s chaos in there. And that’s where journaling steps in like the unpaid therapist it is. 

Now, before you imagine a perfect leather-bound notebook and fancy pens from an Instagram influencer’s desk—stop. This isn’t that kind of journaling. I’m talking raw, messy, write-like-no-one’s-reading journaling. Because they won’t be. You might even rip it up. Or burn it. (Safely. Please, safely.) 

The power of journaling isn’t in what you keep. It’s in what you release. 

Got a memory that still stings? Write it out, curse words and all. Did someone hurt your feelings back in 2004 and you’re still randomly thinking about it while brushing your teeth? Let it hit the page. Feel like screaming but your neighbors are nosy? Journal. Then crumple it, rip it, torch it like it’s an ex’s hoodie. 

This kind of journaling helps your brain stop holding onto the emotional junk. It’s like mental composting—taking the messy stuff and letting it break down into something lighter. 

No grammar check, no eloquence required. Just grab paper, rage-scribble or tearfully pour your soul out, and then release it. It’s not about what you produce. It’s about what you unload. 

So, if you’ve been carrying around a mental suitcase full of unsent letters, unspoken words, or just generalized existential dread—journal it. Then burn the evidence. Your nervous system will thank you. 

And if you’re not sure where to start, here are a few simple prompts to get the words flowing: 

• I have been thinking a lot about… 

• I feel tension in my ___ when I think about ___ 

• My body feels ___ when I think about ___  

References:

Harris, P. B., & Hutton, L. A. (2006). "The effectiveness of journal writing on improving the psychological well-being of older adults." Journal of Applied Gerontology, 25(2), 181–201.

Neff, K. D. (2003). "The development and validation of a scale to measure self-compassion." Self and Identity, 2(3), 223–250.

 About the Author: My name is Nagnouma Sako. I’m a clinical intern at Allow Health LLC, completing my Master’s in Clinical Mental Health Counseling. My multicultural background has shaped who I am, enriching my perspective and deepening my appreciation for different worldviews. My journey into mental health comes after 10+ years in accounting and nonprofit management.  

If you ask me, I haven’t strayed too far from my true passion-helping people-only now, I get to do it more intimately and directly!