creative writing about mental health

30 Creative Writing Prompts for People Living With Mental Illness

Written by Hannah Blum , author of The Truth About Broken: The Unfixed Version of Self-Love

I believe writing is one of the best ways to express yourself, especially when you live with mental illness. However, it’s hard to know where to start, which is why I have written creative prompts crafted for those of you living with mental illness. Some require more time, and this isn’t something you should do all in one sitting. Spread it out, and make it a journey. Grab your pen, do not overthink, and start sharing your truth about life with mental illness.

If you could explain to someone what it feels like to live with mental illness, what would you say?

Read the following quote, and express your interpretation of it and how it relates to your life with mental illness. It’s feeling full of everything and empty of it all at the same time. This is mental illness.

Write down something you have learned about the history of mental illness and stigma. I encourage you to research online and come back to this prompt. I have listed some resources at the bottom of this blog post. For example, In my research about Bedlam Asylum in the 14th Century, as means of raising hospital income, it was allowed public and casual visitors with no connection to the inmates to watch patients displayed in cages.

Write one chapter of your story.

Read the following quote, and express your interpretation of it and how it relates to your life with mental illness. When you live with a mental illness you spend most of your time “trying to explain” over taking care of yourself.

What does self-love mean to you?

What do you want society to know about those of us living with mental illness?

What is making you feel anxious right now and why?

What has been the toughest part about living with mental illness?

Read the following quote, and express your interpretation of it and how it relates to your life with mental illness. It was when I was lost that I suddenly felt found.

Write down your favorite book and why it meant so much to you.

Write down your biggest source of inspiration.

If you have a passion for any form of art, how do your emotions contribute to your art or writings, photography or any piece of content?

If you could tell a psychiatrist and psychologist how you want to be treated and what you want from them, what would you say?

What struggles are you facing right now?

Someone, who lives without a mental illness, asks you, “How can I be supportive to my friend with mental illness?” Write down your response

Write what you love about yourself.

What has your mental illness taught you about life?

How do you want to get involved with the mental health community?

Why do you think there is so much stigma in society and how can we reduce it?

Read the following quote, and express your interpretation of it and how it relates to your life with mental illness. The mental health problem is not just a health crisis, it’s a social injustice. It’s the mistreatment of the misunderstood.

Those of us living with mental illness struggle with self-love. Why is that? Write down how you think we can improve our self-perception.

How has stigma affected your life?

If you could make change in the mental health care system, what would it be?

Write a fictional story that explains mental illness.

What is one thing you can do that will help you get to where you want to go?

Write down 5 steps you can take that will help you improve your confidence.

In your own words, write an affirmation for you to recite each morning to yourself.

Free Write. Write whatever comes to your mind. Doesn’t matter if it makes sense or not. We can make sense out of nonsense.

Historical references:

Mental Health: Tracing The Stigma of Mental Illness

A Brief History of Mental Illness

Bedlam Asylum History

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At the age of 20, Hannah Blum went from Prom Queen to a mental patient in the blink of an eye, but what she believed would be the end was only just the beginning. In her first book, The Truth About Broken: The Unfixed Version of Self-Love , Hannah Blum redefines what it means to love yourself and takes readers on an unforgettable journey towards embracing what makes them different.

Writing Can Help Us Heal from Trauma

Deborah Siegel-Acevedo

Three prompts to get started.

Why does a writing intervention work? While it may seem counterintuitive that writing about negative experiences has a positive effect, some have posited that narrating the story of a past negative event or an ongoing anxiety “frees up” cognitive resources. Research suggests that trauma damages brain tissue, but that when people translate their emotional experience into words, they may be changing the way it is organized in the brain. This matters, both personally and professionally. In a moment still permeated with epic stress and loss, we need to call in all possible supports. So, what does this look like in practice, and how can you put this powerful tool into effect? The author offers three practices, with prompts, to get you started.

Even as we inoculate our bodies and seemingly move out of the pandemic, psychologically we are still moving through it. We owe it to ourselves — and our coworkers — to make space for processing this individual and collective trauma. A recent op-ed in the New York Times Sunday Review affirms what I, as a writer and professor of writing, have witnessed repeatedly, up close: expressive writing can heal us.

Deborah Siegel-Acevedo is an author , TEDx speaker, and founder of Bold Voice Collaborative , an organization fostering growth, resilience, and community through storytelling for individuals and organizations. An adjunct faculty member at DePaul University’s College of Communication, her writing has appeared in venues including The Washington Post, The Guardian, and CNN.com.

Partner Center

Writing can improve mental health – here’s how

Creative Writing Lecturer, Cardiff Metropolitan University

Disclosure statement

Christina Thatcher does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.

Cardiff Metropolitan University provides funding as a member of The Conversation UK.

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The image shows an open notebook, and a person holding a cup of coffee in one hand and pen in the other, ready to start writing.

Ernest Hemingway famously said that writers should “write hard and clear about what hurts” . Although Hemingway may not have known it at the time, research has now shown that writing about “what hurts” can help improve our mental health .

There are more than 200 studies that show the positive effect of writing on mental health. But while the psychological benefits are consistent for many people, researchers don’t completely agree on why or how writing helps.

One theory suggests that bottling up emotions can lead to psychological distress . It stands to reason, then, that writing might increase mental health because it offers a safe, confidential and free way to disclose emotions that were previously bottled up .

However, recent studies have begun to show how an increase in self-awareness , rather than simply disclosing emotions, could be the key to these improvements in mental health.

In essence, self-awareness is being able to turn your attention inward towards the self . By turning our attention inward, we can become more aware of our traits, behaviour, feelings, beliefs, values and motivations.

Research suggests that becoming more self-aware can be beneficial in a variety of ways. It can increase our confidence and encourage us to be more accepting of others . It can lead to higher job satisfaction and push us to become more effective leaders . It can also help us to exercise more self-control and make better decisions aligned with our long-term goals.

Self-awareness is a spectrum and, with practice, we can all improve. Writing might be particularly helpful in increasing self-awareness because it can be practised daily . Rereading our writing can also give us a deeper insight into our thoughts, feelings, behaviour and beliefs.

Here are three types of writing which can improve your self-awareness and, in turn, your mental health:

Expressive writing

Expressive writing is often used in therapeutic settings where people are asked to write about their thoughts and feelings related to a stressful life event. This type of writing aims to help emotionally process something difficult .

Research shows that expressive writing can enhance self-awareness , ultimately decreasing depressive symptoms , anxious thoughts and perceived stress .

Reflective writing

Reflective writing is regularly used in professional settings, often as a way to help nurses, doctors, teachers, psychologists and social workers become more effective at their jobs . Reflective writing aims to give people a way to assess their beliefs and actions explicitly for learning and development.

Woman pauses to look out the window while she writes in a notebook.

Writing reflectively requires a person to ask themselves questions and continuously be open, curious and analytical. It can increase self-awareness by helping people learn from their experiences and interactions. This can improve professional and personal relationships as well as work performance, which are key indicators of good mental health .

Creative writing

Poems, short stories, novellas and novels are all considered forms of creative writing. Usually, creative writing employs the imagination as well as, or instead of, memory, and uses literary devices like imagery and metaphor to convey meaning.

Writing creatively offers a unique way to explore thoughts, feelings, ideas and beliefs. For instance, you could write a science fiction novel that represents your concerns about climate change or a children’s story that speaks to your beliefs about friendship. You could even write a poem from the perspective of an owl as a way to represent your insomnia.

Writing creatively about challenging experiences, like grief , can also offer a way to communicate to others something which you feel is too complicated or difficult to say directly.

Creative writing encourages people to choose their words, metaphors and images in a way that really captures what they’re trying to convey. This creative decision-making can lead to increased self-awareness and self-esteem as well as improved mental health .

Writing for self-awareness

Self-awareness is a key component for good mental health and writing is a great place to start.

Why not take some time to write down your feelings about a particularly stressful event that has happened during the pandemic? Or reflect on a difficult work situation from the last year and consider what you have learned from it?

If you prefer to do something more creative, then try responding to this prompt by writing a poem or story:

Think about the ways your home reveals the moment we are currently in. Is your pantry packed with flour? Do you have new objects or pets in your home to stave off loneliness or boredom? What you can see from your window that reveals something about this historic moment?

Each of these writing prompts will give you a chance to reflect on this past year, ask yourself important questions, and make creative choices. Spending just 15 minutes doing this may give you an opportunity to become more self-aware – which could lead to improvements in your mental health.

Mental health
Self-awareness

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115+ Writing Exercises for Emotional Exploration

By: Author Valerie Forgeard

Posted on August 17, 2023

Categories Self Improvement

Picture this: you’re sitting quietly, pen in hand, preparing to explore your mind. With our guide on ‘Writing Prompts for Mental Health’, you’ll discover the healing power of journaling.

We’ve researched and analyzed various methods just for you. So, don’t worry if you’re stuck; we’ve got plenty of strategies to help overcome that block.

Get ready to incorporate writing into your self-care routine – it’s easier than you think!

Key Takeaways

115 Writing Prompts for Mental Well-being: Delve into introspection and nurture your mental well-being with tailored prompts. Harness the power of writing as a therapeutic tool for self-awareness and healing.
Writing prompts serve as a powerful tool for promoting mental health and emotional well-being.
Journaling with writing prompts allows for deep exploration of emotions and thoughts, leading to stress reduction and improved mood.
Incorporating artistic expression into journaling enhances therapeutic value and aids in emotional resilience.
Writing prompts promote self-awareness and self-reflection, providing a mirror to the inner world and aiding in self-exploration.

115 Writing Prompts for Mental Well-Being

In a world that often prioritizes hustle over hush, many find solace in penning down their thoughts. Writing can serve as a mirror, reflecting our deepest emotions, fears, hopes, and aspirations. The act itself is therapeutic, providing clarity, closure, and even catharsis. “Inner Reflections” offers a collection of thought-provoking prompts, specifically crafted to guide you through the intricate tapestry of mental well-being. Whether you’re seeking to better understand yourself, nurture your mental health, or simply engage in meaningful introspection, these prompts are your stepping stones to inner peace and resilience. Dive in, and let the words flow.

When was a time you felt truly at peace? Describe the moment in detail.
What are your personal signs that you may be struggling with your mental health?
Describe a healthy coping mechanism that helps you through tough times.
What does your ideal safe space look and feel like? Describe it.
What does self-care mean to you? List 5 ways you like to practice it.
What affirmations help ground or motivate you when you’re struggling?
How do you show compassion for yourself in difficult times?
What brings you hope when things feel bleak?
List 10 small joys that boost your mood.
What quote resonates with you when you feel anxious or sad?
When have you felt your strongest and most confident? Describe the memory.
What simple pleasure brings you joy and comfort?
What energizes and uplifts you?
What calms and grounds you?
When have you overcome a mental health challenge that seemed daunting?
What healthy habits support your mental wellbeing?
What creative outlets help process or express difficult emotions for you?
Who is part of your mental health support system? What do they do that’s helpful?
What small steps could you take to be kinder to yourself every day?
How do you reframe negative thinking into a more balanced perspective?
List things that help distract you from anxious thoughts.
What brings meaning and purpose to your life?
When have you advocated for your mental health needs?
What psychological or emotional breakthroughs have shaped your growth?
How has therapy or counseling been helpful for you?
What misconceptions about mental illness have you encountered? How can we challenge stigma?
How can we normalize conversations about mental health in everyday life?
When has someone’s kindness or understanding uplifted you in a difficult time?
What qualities do you appreciate most about yourself?
How can you set healthy boundaries while still being kind?
What self-limiting belief could you try rewriting with something more compassionate?
When has nature been restorative or healing for you? Describe a memory.
What brings you feelings of acceptance and belonging?
How can you cultivate more self-acceptance and patience for flaws or setbacks?
What helps you feel gently held during sad or lonely times?
What healthy sleep habits help your mental health?
When have you found the courage to be vulnerable about your mental health struggles?
How could you extend more understanding and compassion to others facing mental health challenges?
What LGBTQ+ ally resources could you share to support mental wellbeing in that community?
How has stigma around mental illness affected you or loved ones? How can we change this?
What self-care practices help you cope with stress or anxiety?
When have you felt dismissed, misunderstood or judged for mental health struggles?
How could mental health professionals be more inclusive, validating and empowering?
What qualities help a therapist support you effectively?
How can you balance self-compassion with motivation for growth?
What brings you feelings of inner calm, safety and peace? Describe in detail.
How can journaling or expressive writing support mental wellbeing?
What mental health misconceptions existed in your family or culture? How have your views evolved?
How can we work together to challenge mental health stigma in schools and workplaces?
What self-care practices help you through depression or boost your mood?
How has mental illness impacted your family or loved ones? How has it shaped your perspective?
When have you felt empowered to take control of your mental health?
How can we show compassion for behaviors driven by mental health struggles?
What mental health advocacy and education makes you feel hopeful?
What key conversations about mental health do young people need today? How can we support them?
Share a time you felt genuinely appreciated and accepted for who you are.
How can family and friends thoughtfully support someone battling mental illness?
What brings you feelings of inner confidence and self-acceptance?
How has therapy helped equip you with mental health coping tools?
How can we work together to make mental health resources more accessible?
What self-care actions could you take today to be kinder to yourself?
How can you create a haven of peace within yourself to draw strength from?
When have you overcome mental health obstacles that once seemed insurmountable?
What healthy emotional outlets help you process sadness or anger?
How has mental illness shaped your worldview or life path?
How can we make mental health a normal part of everyday conversation?
What inspiring advocates are reducing mental health stigma? How are they making a difference?
List small ways your friends or family have shown mental health support or understanding. Appreciate these gestures.
Name 3 positive traits, strengths or qualities you have.
When has nature, creativity or self-expression been healing for you emotionally?
What mental health misconceptions persist in your community? How can you kindly challenge them?
How is mental health addressed in your workplace? What changes could reduce stigma?
List small pleasures or activities that boost your mood.
How have psychologists helped you gain insight into behaviors or thought patterns?
What self-compassion mantras help you through dark times?
How has depression or anxiety impacted your life and perspective?
What keeps you feeling meaningfully connected with others?
How have psychiatrists, medications or treatments improved your mental health?
What stigmatizing language about mental illness have you used or heard? How you reword this more positively?
How can you kindly address a loved one showing signs of mental health struggles?
What helps you feel safe and soothed when you feel panicked or anxious?
How can you be gentle with yourself when you make a mistake or fall short?
How has depression or anxiety impacted your friendships and relationships?
How can you cultivate more self-acceptance for life’s ups and downs?
What mental health advocacy efforts make you feel encouraged and hopeful?
What key conversations about mental health do men need today? How can we support them?
How has grief, trauma or loss impacted your mental health? What helped with healing?
How can we make mental health resources more accessible in underserved communities?
What self-care or support has been most helpful through your mental health journey?
How have you overcome mental health shame, stigma or discrimination? What did you learn?
What brings you a sense of meaning, purpose or spiritual wellbeing?
How can society better understand complex mental health conditions like bipolar disorder?
What self-love mantras help you cultivate kindness and compassion for yourself?
How has mental illness affected your personal growth and resilience?
How can peers, coworkers and community members provide better mental health support?
What mental health misconceptions did you have in the past? How has your thinking evolved?
What key mental health conversations need to happen to support people of color?
How has art, music or creativity helped your healing process during mental health struggles?
What self-care practices bring you solace, restoration and strength?
How has therapy or counseling been helpful in your mental health journey?
What mental health advocacy efforts make you feel inspired and uplifted?
How can we make mental health care affordable and accessible for all?
Share ways your loved ones have supported you through mental health challenges.
What self-care actions help boost your mood when you feel down?
How can journalists report on mental illness more compassionately?
What triggers your anxiety? What healthy coping mechanisms help?
How have psychiatric medications or treatments benefited your mental health?
How can society better understand conditions like OCD, PTSD and personality disorders with compassion?
What gives you hope when facing mental health obstacles or setbacks?
How has mental illness shaped your purpose or career path?
What myths about suicide need to be dispelled with compassion and facts?
How can teachers better support students’ mental health needs?

Understanding the Power of Writing for Mental Health

It’s crucial to understand that writing can serve as a powerful tool for mental health improvement. You might be wondering, how does it work? The magic lies within therapeutic storytelling and writing therapy.

Research indicates these methods give you the power to articulate complex emotions and experiences, fostering a greater understanding of your inner world.

Through therapeutic storytelling, you craft narratives about your life events. This not only provides an emotional outlet but also helps in redefining perspectives on past traumas.

Writing therapy, on the other hand, offers a non-judgmental space where you confront feelings instead of burying them deep inside.

The Role of Journaling in Emotional Well-being

As you delve deeper into the realm of mental health, it’s important to consider the potent benefits journaling can bring to your emotional well-being.

Research highlights how this simple yet profound practice serves as a powerful tool for emotional release; providing an outlet for pent-up feelings and offering a safe space to self-reflect.

Exploring these techniques not only promotes self-awareness but also allows you to analyze your thoughts and emotions in a meaningful way, thus empowering you towards achieving greater mental clarity.

Journaling Benefits

Journaling’s been proven to have numerous benefits for mental health, including stress reduction and improved mood. Mindful journaling, particularly, allows you to dive deep into your emotions and thoughts. It’s an act of self-care that encourages you to slow down, examine your feelings objectively, and make sense of them.

Artistic expression in journaling further enhances its therapeutic value. Drawing or doodling alongside writing might unlock layers of emotions that words alone can’t express. You’re not just documenting your thoughts but also actively processing them, which aids emotional resilience.

In essence, the practice isn’t about perfect grammar or impressive vocabulary—it’s about understanding yourself better. So embrace this liberating journey of self-discovery and healing—you’ll be surprised by how much it enriches your mental wellness.

Emotional Release Techniques

You’ll find that incorporating emotional release techniques in your journaling routine can significantly help in dealing with stress and negative emotions. Research shows these methods bring out hidden feelings, leading to a sense of relief and clarity.

Here are three effective techniques:

Art Therapy : This isn’t just about creating beautiful art, it’s about expressing what you’re feeling inside. Draw or paint your emotions; no artistic skills required.
Mindful Meditation : This technique helps you focus on the present moment, letting go of past regrets and future worries.
Writing Prompts : They guide your thoughts towards certain areas, helping you pour out bottled-up feelings.

Promoting Self-awareness

In this next phase, let’s explore how journaling can promote self-awareness in your life. With mindful messaging as our guide, you’ll find that writing out your thoughts and feelings provides a mirror to your inner world. It’s not just about venting; it’s an analytical process where you dissect your emotions, identify patterns, and gain insights.

Consider integrating art therapy into your journaling routine. Drawings or paintings can express what words sometimes can’t and provide a different perspective. Research shows that the combination of writing and visual expression enhances self-exploration and understanding.

How to Use Writing Prompts for Self-Reflection

Using writing prompts can greatly assist you in your journey of self-reflection. When you’re struggling with how to express your thoughts, feelings, or experiences, these prompts serve as a guide. They pave the way for self-expression techniques that allow you to delve deeper into your psyche.

The ‘Mindful Narrative’ approach involves weaving together an understanding of your past and present, analyzing patterns and drawing meaningful conclusions. It’s not just about jotting down what happened today or yesterday—it’s about connecting those events in a mindful way.

The Connection Between Creative Writing and Stress Relief

Now that you’ve understood how to use writing prompts for self-reflection, let’s delve into the connection between creative writing and stress relief.

Research shows that Writing therapy and Therapeutic storytelling can significantly reduce your stress levels. Unleashing your creativity through words not only distracts you from the cause of your stress but also provides a safe space to express hidden emotions.

Writing therapy allows you to release pent-up feelings and clear the mental clutter.
Therapeutic storytelling helps in understanding complex emotions by weaving them into narratives.
Creative writing exercises like poetry or journaling encourage mindful observation, thus promoting relaxation.

Analyzing these aspects, it’s evident that harnessing your inner storyteller is more therapeutic than one might initially perceive.

Exploring Different Types of Mental Health Writing Prompts

Let’s explore different types of therapeutic cues for self-expression, specifically designed to boost one’s emotional well-being. Customizing prompts is crucial to this quest. Why? Because everyone’s emotional landscape is unique and deserves personalized attention.

Therapeutic storytelling can also be an effective tool in this respect – it gives voice to your deepest feelings and experiences.

Think about it: you’re not just writing; you’re navigating your emotional labyrinth, making sense of what’s within. So, whether you’re reflecting on past experiences or projecting future aspirations, the key is personalization. Your writing prompts should resonate with your current state of mind and cater to your healing needs.

Remember that these tools are here to help guide you towards better mental health, so don’t hesitate to modify them as needed. You’ve got the power!

Writing Prompts for Anxiety Management

You’re about to delve into therapeutic cues specifically designed for managing your anxiety better. Research shows that techniques such as anxiety visualization and therapeutic storytelling can be incredibly effective at easing your anxious mind.

Anxiety visualization involves creating a mental image of what’s causing your stress, then mentally transforming it into something less intimidating. For instance, you could imagine your anxiety as a large wave, then visualize it shrinking down to a small ripple.

Therapeutic storytelling can work similarly. It can encourage you to craft narratives about overcoming challenges or fears, aiding in reframing the way you see your anxieties. By focusing on triumph rather than stress in these stories, you gently guide your mind towards more optimistic perspectives.

Depression and the Therapeutic Impact of Writing

Shifting gears, we’ll explore how penning down your thoughts and feelings can serve as a powerful tool in combating depression. Research reveals that writing, particularly Depression Narratives, has been effective in managing depressive symptoms.

When you engage in Art Therapy Writing, it’s like conversing with yourself – identifying the triggers behind your emotions and mapping out possible solutions. This process enhances self-awareness which fosters healing.

Moreover, it isn’t just about venting; it’s also about restructuring those bleak narratives into more positive ones. By actively decoding your experiences through writing, you’re not just releasing pent-up emotions but also reshaping your perspective towards them.

Promoting Positive Thinking Through Writing Activities

You’re likely no stranger to the relentless grip of negative thinking. But have you ever considered the power of identifying these patterns and using transformative writing exercises to combat them?

Research has consistently shown that we can rewrite our narratives, replacing harmful thought cycles with positive affirmations.

Let’s dive deep into this fascinating subject and explore strategies for harnessing your own pen to promote positive thinking and mental wellbeing.

Identifying Negative Thought Patterns”

It’s crucial to recognize when you’re falling into negative thought patterns, as they can greatly impact your mental health. These are often triggered by cognitive distortions, which tend to cloud the mind with irrational thoughts and beliefs.

Keep these three steps in mind:

Identify : Be mindful of your internal dialogue. If it’s predominantly negative or self-deprecating, that’s a sign.
Analyze : Reflect on why these thoughts are recurring. What triggers them? How accurate are they?
Reframe : Challenge these thoughts and replace them with more rational ones.

Practicing mindfulness writing exercises can also help in this process, providing an outlet for self-expression while enhancing awareness about your thought patterns.

Transformative Writing Exercises

Transformative writing exercises can be an effective tool in challenging and reframing negative thought patterns. When you’re stuck in a loop of pessimistic thinking, narrative therapy methods like expressive writing can serve as a lifeline. Studies indicate that this form of self-expression allows you to dissect your emotions, providing clarity and relief.

In the process, you’re not just venting; you’re actively engaging with your thoughts. You analyze them from different perspectives, which opens up new ways of understanding yourself. It’s like being both the narrator and listener of your own story – creating an empathetic dialogue within yourself.

Tips to Maximize the Benefits of Mental Health Writing Prompts

Consider starting your mental health journaling with a positive affirmation to set the tone. Your prompt selection is crucial in therapeutic writing, as it directs your thoughts and emotions towards healing. Opt for prompts that offer introspection, allowing you to delve deeper into your feelings. This process isn’t just cathartic; studies show its potential in improving overall mental health.

Analyzing your emotional responses to these prompts helps identify triggers or stressors negatively affecting you. This self-analysis can be an insightful tool for growth and coping strategies. Remember, there’s no one-size-fits-all in journaling—it’s about finding what works for you personally.

Therapeutic writing is a journey of self-discovery and healing—your chosen prompts should facilitate this process effectively.

Case Studies: Healing Through Writing

You’ll find numerous case studies demonstrating the healing power of putting pen to paper. As a proven technique, Narrative Therapy harnesses this transformative potential in treating various mental health issues.

One pivotal study demonstrated how Expressive Writing can significantly reduce symptoms of post-traumatic stress disorder (PTSD). Participants were asked to write about their traumas for 15-20 minutes over four consecutive days, and the results were remarkable. Researchers found that those who engaged in this therapeutic activity exhibited fewer PTSD symptoms compared to those who didn’t.

These findings aren’t isolated; similar patterns are seen with depression, anxiety, and grief. So take heart! Your expressive writing journey isn’t just cathartic—it’s backed up by science too. It’s more than therapy; it’s a pathway towards healing.

Overcoming Writer’s Block in Mental Health Journaling

You’re not alone if you’ve ever hit a wall when journaling for mental health; it’s a common challenge many face.

We’ll delve into these issues, identifying the specific hurdles that might be hindering your progress.

From there, we’ll explore various research-backed strategies to unblock your thoughts and get back to obtaining the therapeutic benefits of journaling.

Identifying Journaling Challenges

Identifying your journaling challenges can be tough, but it’s an important step in improving your mental health.

Journaling obstacles may stem from various sources including the mental health stigma that often surrounds discussions of emotional wellbeing.

Lack of Time: You may feel like you’re too busy to commit to a regular journaling routine.
Fear of Confrontation: Writing about your feelings might be intimidating due to fear of confronting uncomfortable emotions.
Mental Health Stigma: Society’s negative attitudes towards mental health issues can make it difficult for you to openly express your feelings even in a private journal.
Absence of Prompt Ideas: Without clear direction, starting a journal entry becomes challenging.

Recognizing these hurdles is crucial as it paves the way towards overcoming them and enhancing your emotional wellness journey through journaling.

Strategies for Unblocking

It’s essential to develop strategies for unblocking and overcoming your journaling challenges. Engaging in creative catharsis can be a profound method. You might feel stuck when you face the blank page, but remember, it’s not about perfect prose; it’s about expressing yourself freely.

Another strategy is therapeutic storytelling. Research shows that crafting stories from our experiences can help organize complex emotions and foster understanding. It doesn’t have to be an epic tale— even small anecdotes have power.

Ultimately, don’t pressure yourself to write every day or fill pages upon pages— consistency matters more than volume. Be patient with yourself, take deep breaths, and recognize that each word you write contributes to your mental health journey.

Incorporating Writing Into Your Mental Health Routine

Incorporating writing into your mental health routine can help you process emotions more effectively. Research shows that techniques like Writing Therapy and Mindful Scribbling offer significant emotional benefits. Think of it as decluttering your mind, allowing for deeper analysis of thoughts and feelings.

Writing Therapy is a structured method where you express yourself through words to gain insights into your mental state. On the other hand, Mindful Scribbling lets you freely jot down thoughts as they come, fostering mindfulness and present moment awareness.

Additional Resources for Mental Health Writing Prompts

You’ll find plenty of additional resources that can guide you in expressing your thoughts and feelings through the written word. These resources aid in prompt curation and offer a comprehensive mental health vocabulary, which are essential tools for this journey.

Visualize an overflowing library, filled with books, journals, and articles on mental health.
Imagine workshops geared towards teaching effective ways to articulate feelings.
Picture online forums offering support from individuals who also use writing as a therapeutic tool.
Envision mobile apps providing guided prompts tailored to your emotional state.

You’ve explored the power of writing for mental health and seen its impact firsthand through case studies. Now, it’s your turn to conquer that writer’s block and delve into self-reflection. Let creativity wash away stress and remember, it’s not just a pen and paper; it’s a tool in your mental wellness routine.

Mar 11, 2019

Creative Writing Prompts for Mental Health

Updated: Mar 12, 2019

There is plenty of great research proving that journaling and creative writing can improve mental, and even physical health. Writing is a powerful tool that can be used for so many things; making sense of difficult situations, identifying and understanding big emotions, easing loneliness, cultivating meaning, improving self-esteem, learning to forgive...the list goes on!

However, all writers can attest to the anxiety that a blank page can induce. It's a lot of pressure to sit down and figure out how to write something that improves your mental health. If you're not sure where to begin, skim through the following prompts and write to the prompt that speaks to you the mos

Personify your anxiety, panic, depression, or addiction. Give it a name, a voice, a physical form-human or otherwise. When your symptoms are at their worst, what is this being saying to you? What do you want to say back? (For some reason, my anxiety is an insidious green version of Mad Magazine's Spy vs. Spy pictured below. His name is Jeff).

Ten years from now, in a perfect world, who are you and what are you doing with your life?

What positive things are you doing in your life right now that you never get thanked for? How would things change if you started being appreciated for those actions?

Do you have ghosts?

Write about a time you meant to go one place, but ended up somewhere else.

Spend some time thinking about who your alter-ego might be. How does this person look/act/dress? What pieces of yourself does your alter-ego express?

Are there cycles or seasons to your life that you haven't thought about before? How do you know you are in one of these cycles/seasons?

What is terrifying?

What is awe-inspiring?

What are you f---ing mad about?

Here, at the tail end of winter in Denver and Summit County, many of us need a little boost in mood and energy to get us through to those warmer, sunnier summer months. Writing can be a great addition to your self-care practice, which is especially important during the darker, colder times of year.

30 Best Journaling Prompts for Improving Mental Health

The journaling process involves the structured or free-form expression of thoughts, feelings, and experiences through written words. Using journal prompts enhances self-reflection and cognitive restructuring, leading to improved self-understanding and better emotional regulation (Smyth & Helm, 2003; Ullrich & Lutgendorf, 2002).

This simple yet profound activity can serve as a complementary tool to traditional therapeutic interventions, offering a range of benefits that can significantly enhance the therapeutic process.

Below, we will suggest several journaling prompts for your clients and when and where to apply them.

Before you continue, we thought you might like to download our three Gratitude Exercises for free . These detailed, science-based exercises will help you or your clients connect to more positive emotions and enjoy the benefits of gratitude.

This Article Contains

Journaling with prompts: 5 benefits, 8 daily self-reflection prompts for adults, 8 self-discovery prompts and questions, 5 mindfulness prompts for gratitude and self-love, 10 prompts and ideas for improving mental health, 4 most effective apps for journaling, 4 helpful books for your journey, resources from positivepsychology.com, a take-away message, frequently asked questions.

The integration of journal prompts offers a scaffolded approach to self-expression, potentially amplifying the therapeutic dividends of the practice.

These structured prompts can act as beacons, leading individuals through the tumultuous seas of their inner worlds, particularly when emotional turbulence threatens to overwhelm.

The act of systematically channeling emotions through guided writing prompts provides a means of catharsis, allowing for the release of pent-up feelings and facilitating a deeper understanding of oneself.

To learn more about the advantages of journaling, check out this article on the Benefits of Journaling for Mental Health .

People with a strong sense of self-awareness are better equipped to handle life’s challenges, make informed choices, and nurture personal relationships. By setting aside dedicated time each day to engage with their inner world introspectively, individuals can identify patterns, understand triggers, and navigate personal challenges with greater clarity.

Engaging in this practice allows adults to build a bridge between past experiences and present emotions, fostering growth and adaptive coping strategies.

Below are daily self-reflection journaling prompts to nurture these benefits and to end the day:

Values check-in What values did I uphold today, and in which moments did I stray from them? How can I better align my actions with my core beliefs tomorrow?
Learning corner What did I learn today — about myself, others, or the world around me?
Interaction insight Which interaction today left the most significant impact on me? Was it positive or negative, and why?
Dreams and desires What is one thing I deeply desire, and what steps can I take tomorrow toward achieving it?
Barriers and solutions What obstacles did I face today, and how did I overcome them? If I didn’t, what can I do differently next time?

3 Journaling prompts to start the day

Visualizing success How does my ideal day look today? From interactions to tasks, how would everything play out in the best possible way?
Energy check On a scale from 1 to 10, how energized do I feel this morning? If it’s less than ideal, what can I do to boost my energy and mood?
Daily inspiration What affirmation, quote, or song lyric inspires me today, and how can it guide my actions and mindset?

Download 3 Free Gratitude Exercises (PDF)

These detailed, science-based exercises will equip you or your clients with tools to build daily gratitude habits, express more appreciation toward others, and experience more positive emotions in everyday life.

Download Download 3 Gratitude Tools (PDF)

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In the intricacies of adult life, the profound journey of self-discovery and finding purpose often takes a backseat. Yet, delving deep into our sense of self and understanding our desires, fears, values, and beliefs is paramount for creating meaning.

McAdams (2001) discussed the importance of conscious identity creation, suggesting that adults continually craft and revise the story of their lives, integrating past experiences with future purpose in life .

Individuals who reported a clear sense of meaning exhibited greater psychological wellbeing and were better equipped to handle life’s stressors (Steger et al., 2006). Using journaling techniques, we can intentionally thread together our own story that encourages coherence, purpose, and meaning to life.

Below are some self-discovery and meaning-making journaling prompts to begin the journey:

Inner child reflection Think back to when you were a child. What activities or hobbies made you lose track of time? How can you incorporate those passions into your adult life?
Future self-visualization Imagine yourself five years from now. What are you doing? Where are you living? How do you feel? What steps can you take now to align with this vision?
Fear face-off What are three fears holding you back? What’s one small action you can take to challenge each fear?
Gifts and talents What are three things you’re exceptionally good at? How can you use these strengths more in your daily life?

For more on journaling techniques, we recommend checking out this video.

4 Prompts for finding purpose

Legacy creation If you were to leave a legacy behind, what would it be? How would you want to be remembered by your loved ones and the broader community?
Passion pursuit What topic or cause ignites a fire in you? How can you dive deeper into this passion, and how might it align with a larger purpose?
Life book If your life was a book, what would its central theme be? How do the chapters so far lead to a purpose-driven climax?
Guiding principles What principles or philosophies resonate deeply with you? How can they guide you toward a purpose-filled life?

According to Kabat-Zinn (2005), cultivating mindfulness can lead to a deeper connection with the self and the world, fostering a sense of peace and balance.

The practice of gratitude can promote life satisfaction and overall wellbeing (Emmons & McCullough, 2003). Furthermore, self-love enhances self-acceptance and lower levels of psychological distress (Neff & Vonk, 2009).

Together, the trifecta of mindfulness, gratitude, and self-love provides individuals with the tools to navigate life’s challenges with grace, build meaningful relationships, and cultivate a deep sense of fulfillment.

The following mindfulness journaling prompts can help create a positive feedback loop that enhances overall wellbeing and life satisfaction:

Treasure hunt in memories Close your eyes and travel back in time to a memory you’ve forgotten, a moment when you felt a simple joy. What can you thank your past self for in that moment?
Body appreciation tour Start from the tips of your toes and move upward, pausing to express gratitude for each part of your body. Instead of focusing only on function, appreciate the stories and experiences each part holds.
Gratitude in disguise Reflect on a recent challenge or setback. Instead of focusing on the negative, find one aspect to be thankful for. Did it bring a hidden blessing? Teach you resilience? Help you discover an inner strength?
Mirror talk Stand in front of a mirror, look into your eyes, and list five things out loud you love about your personality. It’s a direct and powerful reaffirmation of self-worth.
Nature’s gifts Spend a moment outdoors, feeling the air, listening to the sounds, and observing the life around you. Express gratitude for the intricate web of life and your unique place within it. How does nature reflect the love and abundance you hold within?

Mental health is intricately linked to every aspect of our lives, from physical health to professional productivity, and from personal relationships to overall life satisfaction.

Moreover, robust mental health serves as a protective factor, bolstering resilience during adversities, enhancing cognitive function, and promoting optimal emotional responses.

A study by Lyubomirsky et al. (2005) further elucidates that individuals with high levels of psychological wellbeing have better cardiovascular health, stronger immune function, and even increased longevity.

Given its profound implications, it becomes vital to place mental health at the forefront of our daily priorities, ensuring a life that’s not just lived, but truly cherished and enriched.

Download this tracking worksheet to help improve mental health.

5 Prompts for clients with depression and anxiety

By journaling about feelings that might be challenging to express verbally, clients can gain insight into their emotional states, recognize patterns in their thinking, and develop coping mechanisms.

Journaling can lead to significant improvements in mood disorders, reduced health visits, and enhanced cognitive functioning (Smyth & Pennebaker, 2008).

In the context of depression, where feelings of worthlessness or hopelessness might prevail, documenting achievements can be particularly empowering. Additionally, the structured and repetitive nature of journaling can serve as a grounding exercise , helping those with anxiety to anchor themselves in the present moment.

The following journaling prompts can be helpful for individuals grappling with depression and anxiety and those who want guidance to process emotions:

Anxiety dialogue If your anxiety could speak, what would it say? How would you respond to it?
Facing fears What’s one fear you encountered today? How did you cope, or what can you do differently next time?
Success stories List small achievements or tasks you accomplished today.
Emotional weather report If your current emotions were a type of weather, what would they be? Cloudy, stormy, sunny breaks?
Comfort list Identify five things that always bring you comfort or peace. How can you incorporate one into your day tomorrow?

4 Journaling prompts for processing emotions

Emotion mapping Describe your current emotion as if it were a place. What does it look, sound, and feel like?
Letter to my emotion Write a letter to the emotion you’re feeling, whether it’s anger, sadness, joy, or confusion.
The “why” deep dive Pick an emotion you felt today and ask yourself “why?” five times, diving deeper into the root cause.
Future self-soothing What advice would a calm and centered future version of yourself give to your current emotional state?

Several mental health apps available today provide users with tools and resources to manage their symptoms and improve their overall mental health.

These apps often include features such as mood tracking, mindfulness exercises, relaxation techniques, cognitive reframing activities, and community support.

The following apps can also be helpful for journaling:

This user-friendly app allows for versatile journaling experiences. With the ability to include photos, voice recordings, and even location tags, it’s perfect for capturing memories or moods in a multi-sensory format.

Find the app in the Google Play store.

Find the app in the Apple App Store .

2. Reflectly

Using artificial intelligence, Reflectly tailors questions to guide your reflection process and helps you uncover deep insights about your emotions and thoughts over time.

3. Five Minute Journal

Based on the principles of positive psychology, this app focuses on gratitude, setting daily intentions, and reflection, all in a quick, easy-to-use format.

With its beautiful interface and cloud syncing capability, Journey supports multimedia entries and offers a safe, private space for your mental health reflections.

In addition to these excellent journaling apps, consider visiting our article listing the 11 Best Gratitude Apps to Increase Your Wellbeing .

The following are recommended books for your clinical library, some specifically on journaling and others on the self-discovery journey.

1. The Journal Writer’s Companion: Achieve Your Goals, Express Your Creativity, Realize Your Potential – Alyss Thomas

This book is designed as a clear and practical guide for using journaling to succeed in various areas of life.

It serves as a comprehensive reference to different journaling techniques, including gratitude journals , bullet journals, legacy journals, and art journals. The book aims to be the only guide needed for achieving personal and professional success through journaling.

With over 275 insightful prompts and exercises, this guide offers techniques to dive deep into self-reflection, helping readers tap into their creativity, understand themselves better, and live more mindfully.

Find the book on Amazon .

2. Soul Therapy: A 365 Day Journal for Self Exploration, Healing and Reflection – Jacqueline Kademian

This daily, guided journal is aimed at facilitating self-exploration, healing, and reflection.

The journal features 365 days of thought-provoking journaling prompts, inspiring quotes, and open-ended questions. It also includes daily practices and motivational “soul food” with space for writing.

This journal is designed as a comprehensive tool for personal growth, encouraging users to delve deeper into self-understanding and personal development through guided journaling activities.

3. The New Diary: How to Use a Journal for Self-Guidance and Expanded Creativity – Tristine Rainer

This comprehensive guide presents a modern approach to journal writing. It moves beyond traditional diary keeping, focusing instead on using a journal as a tool to tap into your inner resources.

This book is aimed at both experienced journal keepers and novices, offering various methods for using a diary to achieve personal goals, clarify visions for the future, and focus energy. It serves as a medium for unlocking intuition and imagination, and as a workbook for exploring dreams, past experiences, and current life situations.

The book is intended for anyone seeking practical ways to address personal issues and for those seeking self-reliance, inner liberation, and creative inspiration.

4. Journal to the Self: Twenty-Two Paths to Personal Growth – Kathleen Adams

This roadmap to journaling offers a step-by-step method for personal growth, creative expression, and career enhancement.

Journal to the Self is a reader-friendly guide to journal keeping, seen as a rewarding path to greater self-awareness. It is described as a classic work in the field and is known for its practical and approachable style.

Adams, a nationally recognized therapist, provides various journaling techniques and insights, making it a valuable resource for those looking to explore the benefits of journal writing for personal development.

We also have a shortlist of the 5 Best Books of Gratitude , which includes Oliver Sacks’s Gratitude , for even more reading material.

17 Exercises To Nurture Gratitude & Appreciation

Empower others with more hope, satisfaction, and fulfilling relationships with these 17 Gratitude & Appreciation Exercises [PDF] that harness the powerful benefits of gratitude.

Created by Experts. 100% Science-based.

On our site, we have a multitude of tools and articles to help on a client’s mental health journey.

Our Gratitude Journal: 66 Templates & Ideas for Daily Journaling provides methods and a format to begin exploring how to cultivate thankfulness and appreciation for life. This article contains various modalities to get started on a gratitude practice and maps out what benefits you can expect.

If you are more data driven and want to track affect and emotion, refer to our 7 Best Mood Trackers to Chart and Journal Your Mood . This article provides some of the best resources to begin monitoring and charting changes in mood and possible reasons for those shifts.

Likewise, refer to our 13 Self Reflection Worksheets & Templates to Use in Therapy if you would like your client to focus specifically on self-awareness skills. This article provides prompts, worksheets, tools, and other unique interventions to help clients reflect on their self-discovery journey.

If you’re looking for more science-based ways to help others harness the benefits of gratitude, check out this collection of 17 validated gratitude tools for practitioners. Use them to help others shift to a more positive mindset and experience the joys of life more deeply.

Journaling can offer a window into the inner workings of a client’s mind outside of the therapy room. By dissecting experiences and reflecting on them, individuals can gain clarity and develop more constructive strategies to tackle challenges (Pizarro, 2004).

This act of writing transcends mere documentation; it serves as a mirror, reflecting our deepest thoughts, fears, aspirations, and emotions. Through this reflection, individuals can discern patterns, confront traumas, celebrate triumphs, and most crucially, understand themselves on a profound level.

Journaling prompts encourage us to question, to challenge, and to dream. By consistently engaging with our inner narratives, we not only build self-awareness and emotional resilience but also cultivate a sense of purpose and direction.

The pen, in this context, becomes a powerful tool, not just for recording life but for shaping it.

We hope you enjoyed reading this article. Don’t forget to download our three Gratitude Exercises for free .

Starting a daily journaling practice can be achieved by following these steps:

Set aside time daily to dedicate to journaling.
Create a comfortable space.
Begin with a journaling prompt.
Be consistent.

Journaling exercises are structured activities or techniques used to explore particular themes, emotions, or experiences in depth.

While journaling is a personal activity, and there’s no one-size-fits-all approach, some general guidelines can enhance the experience:

Be honest with yourself. Your journal is a safe space; be genuine in your entries.
Don’t worry about perfection. It’s about expression, not crafting perfect prose.
Write regularly. Even if it’s brief, regular writing helps in maintaining continuity.
Reflect on past entries. Revisiting old entries can offer insights into personal growth and change.

Journaling activates the brain’s left hemisphere, which is analytical and rational, allowing the right hemisphere, associated with creativity and intuition, to explore freely and express.

Journaling also provides a therapeutic outlet, helping in the processing and management of emotions.

Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology , 84 (2), 377–389.
Kabat-Zinn, J. (2005). Wherever you go, there you are: Mindfulness meditation in everyday life . Hyperion.
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Morin, A. (2011). Self-awareness part 1: Definition, measures, effects, functions, and antecedents. Social and Personality Psychology Compass , 5 (10), 807–823.
Neff, K. D., & Vonk, R. (2009). Self-compassion versus global self-esteem: Two different ways of relating to oneself. Journal of Personality , 77 (1), 23–50.
Pizarro, J. (2004). The efficacy of art and writing therapy: Increasing positive mental health outcomes and participant retention after exposure to traumatic experience. Art Therapy , 21 (1), 5–12.
Smyth, J. M., & Helm, R. (2003). Focused expressive writing as self-help for stress and trauma. Journal of Clinical Psychology , 59 (2), 227–235.
Smyth, J. M., & Pennebaker, J. W. (2008). Exploring the boundary conditions of expressive writing: In search of the right recipe. British Journal of Health Psychology , 13 (1), 1–7.
Steger, M. F., Frazier, P., Oishi, S., & Kaler, M. (2006). The Meaning in Life Questionnaire: Assessing the presence of and search for meaning in life. Journal of Counseling Psychology , 53 (1), 80–93.
Ullrich, P. M., & Lutgendorf, S. K. (2002). Journaling about stressful events: Effects of cognitive processing and emotional expression. Annals of Behavioral Medicine , 24 (3), 244–250.

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Creativity, Wellbeing and Mental Health Practice pp 101–116 Cite as

Creative Writing, Literature, Storytelling and Mental Health Practice

Tony Gillam 4
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Part of the book series: Palgrave Studies in Creativity and Culture ((PASCC))

This chapter draws on the author’s own experience of writing and of facilitating a creative writing group for service users. It provides an overview of therapeutic uses of creative writing, including Pennebaker’s work on expressive writing. It reviews evidence for the use of literature, creative writing and poetry in mental health care, exploring bibliotherapy, therapeutic writing and poetry therapy as well as narrative biography. Creative writing is examined as a tool for promoting both the recovery of service users and the professional development of mental health practitioners, including a discussion of the value of storytelling in mental health nursing. The chapter concludes by considering the role of journaling and blogging and the overlapping areas of therapeutic writing, literary writing, autobiography and writing for publication.

Facilitating creative writing groups
Therapeutic uses of creative writing
Pennebaker and expressive writing
Literature, creative writing and poetry in mental health
Bibliotherapy
Therapeutic writing
Poetry therapy
Narrative biography
Professional development
Storytelling in mental health nursing
Autobiography
Writing for publication

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“Écrire, c’est une façon de parler sans être interrompu.” (Jules Renard , 1895.)

I have created a blog – to be found at https://tonygillam.blogspot.co.uk / – to publish material supplementary to this book and which, I hope, will offer an ongoing forum for those interested in creativity, wellbeing and mental health practice.

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Gillam, T. (2018). Creative Writing, Literature, Storytelling and Mental Health Practice. In: Creativity, Wellbeing and Mental Health Practice. Palgrave Studies in Creativity and Culture. Palgrave Pivot, Cham. https://doi.org/10.1007/978-3-319-74884-9_7

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Mental Health Resources for Creative Writers

Written by Jack Levinson

When people think of creative writers, they often imagine the stereotypical “tortured artist,” who channels their inner strife into beautiful works of expression. It’s true: many great writers draw from their moments of difficulty to find inspiration and tell stories that are impactful to others. But this doesn’t mean that writers should be less concerned with preserving their mental health than others are. In fact, many would argue that the life of a creative writer requires an especially large amount of discipline, fortitude, and faith – all the hallmarks of putting in the work to protect one’s well-being.

A writer’s life can be hard, requiring great patience and a tenacious work ethic. Beyond the creative pressure writers put on themselves in their creative pursuits, many balance their literary efforts with other forms of employment. It’s no surprise that many working writers report living under great stress, which among other things can often be a huge hindrance to productivity, creating even more stress in its wake. This vicious cycle can be an unfortunate part of writers’ mental health. Indeed, many longtime writers advocate for the benefits of a healthy, conscientious lifestyle, arguing this to be the only way to maintain mental well-being while working diligently on a creative practice.

If you are a writer who is struggling with your mental health, know that there are resources out there to help you.

Writers are often introspective people who might feel that they can manage their emotional wellbeing on their own. But there is no shame in seeking the support of others during times of hardship. In fact, doing so can be a source of tremendous relief and personal empowerment. This is why it’s important to know the signs of mental distress, taking stock of your habits and routines and taking action when things feel amiss.

Writers’ mental health issues include the following:

Suicidal thoughts
Addiction and drug abuse
Compulsive behaviors

These can take a variety of forms and levels of severity for different individuals. What’s important is that you be proactive about finding support when things feel unmanageable.

This guide provides a list of mental health resources for writers who are seeking support, whether from professional counselors and therapists or other writers who can lend a sympathetic ear during hard times.

How Writers Can Use Their Creativity Through Crisis

When discussing strategies to help individuals face their mental health issues, many advocates recommend a free and straightforward activity that’s known to have therapeutic effects: writing. For those who already spend their days doing this – whether for professional or purely creative reasons – this may sound funny, or worse, exhausting. After all, writing may be one of the very sources of anxiety or stress that one is hoping to get past. But mental health experts are serious about the major health benefits of creativity, and as an artist this is something you can use to your advantage.

Therapeutic writing has a distinct purpose from the writing you may do in other parts of your life. It is not oriented toward the goal of publication, and it doesn’t require any other readers. In fact, it can be helpful to determine in advance that what you’re writing will never be shared or otherwise made use of – rather, it is a document that will exist just for you. This alone can have a powerful effect, distinguishing this writing time as separate from the rest of your schedule.

So what do you write? Different people have vastly different approaches. Some take the time to journal directly about their feelings and experiences, putting into words the thoughts that they have recently been dealing with. Others choose to pursue routine practices like automatic writing, which have been found to have effects similar to meditation.

Writing alone is not a cure for mental health issues. But it can be a wonderful way to take space for yourself and examine your inner life.

As a working writer, you have the skills to quickly initiate a self-directed therapeutic technique. Not everyone is able to easily jump into a personal writing practice, but if you already have one, you already have one of the tools you need to take on your personal challenges, illuminating them in words so that you can learn and grow from them.

Writers’ Support Groups

Many writers participate in groups where you read each other’s work, providing useful feedback and insights to improve your craft. But this isn’t the only support writers can provide to one another. Many creative writers form networks that specifically provide mental health support to one another, responding to the unique pressures of the job and the solace that can be found in like-minded people. These support groups can serve as fantastic free mental health resources for writers, offering a space of solidarity and empathy in the face of issues that are difficult to take on alone.

To be clear, these support groups are not designed for critique, networking, or other forms of professional guidance. They are intended to discuss writers’ mental health and the particular choices writers are faced with that others might not understand.

Below is a list of a few of the top writers’ support groups to turn to when you are in need.

Insecure Writers’ Support Group

True to its name, this support group is specifically designed as a space to help writers deal with the emotional difficulty of their profession. As an added bonus, their website includes professional tips and opportunities for working writers.

The Novelry

Among its other offerings, The Novelry offers a variety of workshops and support groups for writers. Some of these are oriented around traditional critiques, but others are designed specifically for authors to find spaces of encouragement and understanding.

Poets & Writers

Poets & Writers offers an extensive index of writers groups ranging from online to in-person. Some of these groups are intended to share and discuss work, while others are designed more primarily for moral support. One must create a free P&W account to browse their offerings.

Writers Helping Writers

This organization offers multifaceted mental health resources for writers, including how-to guides, self-publishing software, and in-person workshops in locations spanning the United States and Canada to help facilitate connections between professionals.

Advocacy and Educational Resources

If you are not looking to necessarily work directly with others but would like to learn more about writers’ mental health issues and strategies to improve your day to day wellbeing, the following provide educational materials on a range of topics. These are terrific mental health resources for writers to keep bookmarked for times of need.

American Psychological Association

This article offers a research-based argument for the connection between creativity and mental health, outlining how writing can help people overcome mental health challenges and even strengthen the body overall.

Gotham Writers: The Writing Therapist

In this article, a writer turned therapist shares his insights into the creative process, the working conditions for writers, and what writers can do to address their unique mental health concerns.

PEN America: Community Amid Coronavirus: Mental Health Tips for Writers

This article by PEN America was written during the height of the COVID-19 pandemic but contains many recommendations that are still pertinent today, including tips for working from home as a writer and other techniques to strengthen one’s mental health.

Psych Central: The Power of Writing: 3 Types of Therapeutic Writing

This article provides three different techniques that can be used as forms of therapeutic writing, with strategies you can try out right away. This is an excellent resource for those who are seeking free mental health resources for writers.

Positive Psychology: Writing Therapy: How to Write and Journal Therapeutically This guide from Positive Psychology explains how creativity and wellness go hand in hand, explaining the benefits of using writing as a therapeutic exercise to help you take the reins on your mental health.

Publication Coach: How Cognitive Behavioral Therapy Can Help Writers

This article discusses the mental health techniques of CBT and how they can be employed during difficult parts of the writing process. It also makes the important link between a writer’s productivity and their own mental wellbeing.

Therapy and Counseling Services for Writers

The tried-and-true option for dealing with mental health issues is through direct counseling, which is seen as one of the most effective ways for individuals to approach personal issues. Indeed, talking through one’s problems can be critical to writers’ mental health; though you may be used to sharing your innermost thoughts with the blank page, the supportive ear of another can do wonders in turning your mindset around.

The resources listed below link to counseling services that are specifically designated as being for artists, writers, and other creatives. However, if you can’t find a therapist in your area from the provided organizations, don’t fret – many other options for therapeutic services are out there that could accommodate your needs.

Write By Night: Writer’s Block Counseling

Though named “Writer’s Block Counseling,” these services are available to help writers with more than just finishing their novels. They are supportive programs customized around your needs to help address a range of writers’ mental health needs.

ZenCare: Artists’ Mental Health

This platform is designed to help individuals find therapists in their area. Their search function includes a tag for those specializing in artists’ mental health, which is a category that certainly includes writers.

Taking the next steps to start a creative writing career

While sitting down to write feels like an immense chore to some, for others, it is a calling. Those who are determined to start careers as creative writers are often unshakable in their convictions and sense of purpose. If you know that you are called to pursue a career in creative writing, CreativeWritingEDU.org has all the resources you need to launch a thriving career.

The first step to becoming a working writer is receiving your degree. Our Creative Writing Degree Guide provides extensive information on the different options out there for creative writers and the questions they should think through before applying to writing programs.

For additional information on career paths, personal perspectives on the writing process, tips and tricks for new writers, and more, visit our blog here .

Finally, visit our homepage for a general overview of the lay of the land for aspiring creative writers as well as an index of creative writing programs by state.

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How Creativity Positively Impacts Your Health

Barbara is a writer and speaker who is passionate about mental health, overall wellness, and women's issues.

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Creativity Improves Mental Health

Creativity puts you in a flow state, how to enhance your creativity.

Creativity helps us perceive the world in new and different ways. It helps us create works of beauty, problem solve, and refresh our bodies and our minds. It's fun, and when you are having fun, you are positively impacting your health.

Expressing yourself through artistic and creative activities is like a prescription for your mental health. Turning to creativity has been proven in extensive research to relieve both stress and anxiety. Creativity also helps lessen the shame, anger, and depression felt by those who have experienced trauma.

The Walter Reed National Military Medical Center has an art therapy program for soldiers with PTSD. Veterans often find it difficult to express their trauma verbally. Art therapy manager Tammy Shella, PhD, ATR-BC, says, “Through art therapy, patients can convey how they really feel on the inside and reveal things that they weren’t comfortable sharing with the world.”

Have you ever been so immersed in writing in your journal, creating postcards out of your recent photographs, or dancing to your favorite band that you lost all sense of time?

Psychologist Mihaly Csikszentmihalyi, one of the cofounders of positive psychology, calls this “flow state.” During this time, you’re focused with optimal attention on a task or activity. It’s sometimes called being in the zone .

This is an excellent and often euphoric state to be in. In this state, we are more mindful and relaxed. This allows us to feel more positive and brings a sense of accomplishment. People who experience flow report higher levels of creativity, productivity, and happiness.

Maybe we don’t think of ourselves as artists or as innovators trained in coming up with bold, new ideas. However, the key traits of innovators include energy, intelligence and discipline, which we all have in varying amounts.

Although we might not be artists or innovators by profession, that doesn’t mean we can’t tap into ways to expand our creativity. We all have the ability to express ourselves and come up with alternate ways of looking at things.

The good news for those of us who didn’t excel at art during our childhood is that the beneficial effects happen during the art process. They are not based on the end product.

Laurel Healy, LCSW, says, “Engaging in a creative process, like singing, dancing, painting or drawing, has full body benefits. When we focus on something that is challenging and/or fun, we make new neuropathways, increasing connectivity in the brain.

"Increased connectivity, especially in the left prefrontal cortex of the brain, makes us more emotionally resilient in a way that is similar to what occurs when we meditate. The release of dopamine brings an enhanced sense of well-being as well as improved motivation,” Healy says.

Draw or Paint

A growing body of research demonstrates that activities like drawing and painting can relieve stress and depression. Artistic activities have been linked to improving memory and resilience in older adults, even helping seniors with dementia reconnect with the world. Actively making art rather than simply appreciating art has also been shown to stave off cognitive decline.

Sing or Play Music

Music bonds us. According to researchers, when we harmonize or synchronize with others, we have more positive feelings towards them. This occurs even if they aren’t in the same room.

Singing raises oxytocin levels in both amateur and professional singers. If you’re not enamored with singing, do you like to just listen to music? Simply listening to music releases oxytocin. Music directly impacts oxytocin levels and oxytocin affects our ability to trust and socially connect to others.

Dancing is not only fun, it’s actually really good for you to move with music. Studies have shown that dancing relieves anxiety, improves quality of life for breast cancer patients, and lowers the risk of dementia for older people.

What is surprising in the research is that the benefit wasn’t due to physical exercise alone. Compared to other forms of exercise, dancing was the only exercise that made a difference.

While playing or storytelling might seem in the moment, there are psychological and developmental benefits that accrue and are long-lasting.

Jennifer A. Perry, former VP of worldwide publishing at Sesame Workshop and executive director of Perry Educational Projects Consulting, points to the long-term benefits of play and creative pursuits.

She says, "By exploring imagination and creativity through art, storytelling, interactive games, music, and all kinds of play, children learn lifelong skills... how to express themselves, communicate with others, problem solve, develop self-confidence, appreciate diverse ideas and cultures, and find things that make them feel fulfilled and happy."

Play isn’t just kid stuff. It’s also beneficial for adults. The National Institute for Play underscores the research that already exists on play: “A huge amount of existing scientific research—from neurophysiology, developmental and cognitive psychology, to animal play behavior, and evolutionary and molecular biology—contains rich data on play. The existing research describes patterns and states of play and explains how play shapes our brains, creates our competencies, and ballasts our emotions.”

Spend Time in Nature

A study titled “Creativity in the Wild: Improving Creative Reasoning Through Immersion in Natural Settings" showed how nature affects creativity. A group of hikers who spent four days immersed in nature and disconnected from technological devices increased performance on a creativity/problem solving task by 50%.

Nature in this study provided emotionally positive stimuli. By reducing the usage of phones and computers, those in the study weren’t switching tasks or multi-tasking, attending to sudden events, maintaining task goals or inhibiting irrelevant actions. Therefore, spending quality time in nature improved their creativity test scores.

So, when you are stumped by problems, move away from the computer. It helps to think creatively about solutions and alternative options while walking in the garden or hiking in the park.

47 Mental Health Journal Prompts

Mental illness sucks. Depression, anxiety, OCD, panic attacks, and eating disorders can be crippling. Whether diagnosed or not, we all deal with some degree of mental health issue from time to time.

You’re not alone.

You can make progress.

And journaling is one of the best ways to do so.

Therapy can work wonders, but you probably can’t afford to see a professional therapist every day, right? Luckily you can grab a pen and a journal in between sessions. It’s accessible, easy, and low risk.

Simply getting your thoughts down on paper can be a relief. Journaling can help you identify hidden issues, suppressed thoughts, and work through your pain.

But it’s tough to get started, right? A blank canvas can be terrifying. So we’ve put together forty-six mental health journal prompts to help you get started.

You can start with number one and spend forty-six days with these. Or you can pick and choose. You can do some of these daily or weekly – it’s entirely up to you.

Guided Journals for Mental Health

But first – if you’d prefer to ditch the blank journal all together, here are some of our top picks for guided journals with prompts baked right in there:

5 Minute Journal – The 5 Minute Journal is a high quality and well-structured journal. It’s focused on morning and evening reflections where you will express gratitude and affirmations. It’s one of the best selling journals on the planet for a reason.
One Line a Day – This is a great guided journal for beginners. You write one line a day, each day, for five years. It eventually becomes a beautiful reflection over the course of five years. Receive therapy in the form of journaling some each day, and then after five years you have a book full of growth and maturity to look back on.
Present, Not Perfect – This is a beautifully illustrated guided journal that helps you slow down and enjoy life rather than pushing for perfection. Everyday is full of different prompts to help you find balance and alleviate stress.

46 Journal Prompts for Mental Health

As mentioned, these prompts are intended to help you over the hump of journaling block. If in the middle of tackling one of these mental health prompts you feel the need to change direction, you have our blessing.

The idea is that you have an easy, accessible starting point. Whatever happens after that is up to you. Let your thoughts flow freely from brain to pen to journal.

Let these serve as starting blocks and helpful constraints. But break out of them and chart your own path when necessary.

Some Lighter Mental Health Journal Prompts

These may be a good place to start if you’re new to journaling. It can be hard to dig deep within the confines of a journal, so don’t be afraid to start slow. Mental health is a journey.

Write down 3 things you’re grateful for. Don’t make it complicated – the first three that come to mind.
Write about your day so far (if in the evening). What were your favorite moments? Who did you spend time with? What did you learn?
Write about what your upcoming day (if in the morning). What are your plans? Who will you see? What are you looking forward to?
What are your goals for the upcoming week, month, or season? They don’t have to be specific (or SMART), just journal some about your current ambitions.
Who are some of your closest friends right now? Who in your life understands you, supports you, and encourages you?
When was the last time you laughed really hard? Like cackling can’t-control-yourself laughter… What were you laughing at and who were you with?
What is your idea of a perfect day? Describe it in detail. Who are you with? What are you doing? Where are you?
Describe how you feel physically right now. What hurts, aches, and pains do you have? What feels good?
What are your three favorite books? When did you read them? What did you learn from them?
What songs have had the biggest impact on you? Not necessarily your favorites, but are there any that speak to you? Have any songs changed your perspective on something?
What movies have had the biggest impact on you? Same as above, not your favorites per se, but which have moved you?
When was the last time you did something for someone else, with no other agenda other than to help? What did you do? Who did you help?
If you could be anywhere in the world right now, where would it be? Why?
What items or objects bring you the most comfort? What about them makes you feel at ease?
What’s the most embarrassing thing to ever happen to you? Why was it so embarrassing?
What are your favorite things about yourself? What traits and attributes do you appreciate the most?
What quotes inspire you on difficult days? Why are they inspirational or comforting?
What are three or four of your biggest bucket list items? What excites you the most about each?

Beneath the Surface Journal Prompts

Once you’re comfortable writing your thoughts and feelings in a journal, it’s time to move on and get below the surface. These prompts will help you evaluate your mental health and make progress.

How do you feel right now? What emotions do you have? Why do you think you’re feeling that way? (Once you have the hang of journaling, you should start every journal session with this question.)
What are your coping mechanisms? When your mental health is at a low – you’re feeling depressed, anxious, or panicked – how do you cope? What do you turn to? How do you behave?
Write about the three things you are most proud of. Why are you proud of these things?
What does self-care mean to you? Describe the last time you really cared for yourself.
How have you changed in the last five years? How have you grown? What areas of your life haven’t changed at all?
How would you describe yourself? This is a more open-ended prompt, take it and run with it without any further constraints. Pay attention to what exactly you’re describing, honing in on, or avoiding.
Write a letter to yourself as a child. What would you tell yourself about life? What would you tell yourself to avoid or to lean into?
Write a letter to your future self. What do you hope life will be like then? What would your present self tell your future self?
When times are difficult, what do you try to remember? What thoughts, memories, or mental models help you most in times of stress, anxiety, and depression?
Write a letter to yourself on your worst day. When your mental health is at its all-time lowest, what would you tell yourself?
What are three things that make you angry? What frustrates or annoys you more than anything else?
What, if anything, do you regret? Why do you regret it? Has any good come from it?
When was the last time you cried? What made you cry? How do you feel about this being the last situation in which you cried?
Write a poem. It doesn’t have to be world-class, just pick a theme and try to write a poem around it.
What does love mean to you? Have you loved someone? Have you been loved?
What have your mental health issues or mental illnesses taught you? What have you learned about the world? What have they taught you about yourself?

Deep-End Mental Health Journal Prompts

These prompts could help you make serious progress in the area of mental health. Having said that, we aren’t therapists here, and no journal session should ever replace clinical help.

But dive into these, be honest with yourself, and dig deep.

What do you believe about God? Check out Know Mercy if you’re looking for some Bible resources .
Write a letter to the person who has hurt you or most negatively impacted your life. You don’t have to deliver it, but get it out. What will you say to them?
What moment or moments of your life perfectly describe your mental health issue(s)? What happened?
What’s your least favorite thing about yourself? Would you change it if you could? Is there any chance it’s a strength or gift in disguise? Why?
What secrets are you keeping? Why are you keeping them and how do you feel like they might be affecting your mental health?
If you struggle with an eating disorder of any kind, write a letter to your body. What would you say to it?
What do you think is the worst thing you’ve ever done? Does it have any effect on you today?
What’s the biggest breakthrough moment or realization you’ve ever had? What was powerful about it?
Write a letter to your parents. You don’t have to deliver it, just write it.
Write about your most difficult memory. Has this memory shaped you? Should it continue shaping you? Have you ever told anyone about it?
In six months, describe your life with your mental illness or mental health struggles completely under control. Don’t think about whether or not that’s a possibility, just assume it is. What does your life look like?
Describe in detail your biggest triggers. What do they look like? What are your immediate coping mechanisms for each?
If you had no absolutely no fear in life, what would you do tomorrow? What’s preventing you from doing it today?

Check out our master list of journal prompts .

Make Progress Through Journaling

The journey to mental health is long and winding. Dealing with mental illness can take many different approaches – therapy, friendships, and positive coping mechanisms. Journaling is just one approach to help.

If you’re a man and looking to get into journaling, but not sure where to start, check out our favorite journals for men .

We hope that these prompts are helpful, but we also want to point out that there’s no substitute for friendships, community, and therapy. We need other people. And at time we need professional people in our corner, too. Journaling is a fantastic tool and resource, but it may or may not be sufficient.

We hope these prompts help you make progress on your journey. You’re not alone.

Brooks Manley

Creative Primer is a resource on all things journaling, creativity, and productivity. We’ll help you produce better ideas, get more done, and live a more effective life.

My name is Brooks. I do a ton of journaling, like to think I’m a creative (jury’s out), and spend a lot of time thinking about productivity. I hope these resources and product recommendations serve you well. Reach out if you ever want to chat or let me know about a journal I need to check out!

Here’s my favorite journal for 2024:

Gratitude Journal Prompts Mindfulness Journal Prompts Journal Prompts for Anxiety Reflective Journal Prompts Healing Journal Prompts Cognitive Behavioral Therapy Journal Prompts Mental Health Journal Prompts ASMR Journal Prompts Manifestation Journal Prompts Self-Care Journal Prompts Morning Journal Prompts Evening Journal Prompts Self-Improvement Journal Prompts Creative Writing Journal Prompts Dream Journal Prompts Relationship Journal Prompts "What If" Journal Prompts New Year Journal Prompts Shadow Work Journal Prompts Journal Prompts for Overcoming Fear Journal Prompts for Dealing with Loss Journal Prompts for Discerning and Decision Making Travel Journal Prompts Fun Journal Prompts

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Creative writing in recovery from severe mental illness

Affiliation.

1 School of Psychology and Counselling, Queensland University of Technology, Brisbane, QLD 4059, Australia. [email protected]
PMID: 23211053
DOI: 10.1111/j.1447-0349.2012.00891.x

There is evidence that creative writing forms an important part of the recovery experience of people affected by severe mental illness. In this paper, we consider theoretical models that explain how creative writing might contribute to recovery, and we discuss the potential for creative writing in psychosocial rehabilitation. We argue that the rehabilitation benefits of creative writing might be optimized through focus on process and technique in writing, rather than content, and that consequently, the involvement of professional writers might be important. We describe a pilot workshop that deployed these principles and was well-received by participants. Finally, we make recommendations regarding the role of creative writing in psychosocial rehabilitation for people recovering from severe mental illness and suggest that the development of an evidence base regarding the effectiveness of creative writing is a priority.

Keywords: creative writing; recovery; rehabilitation; severe mental illness.

Cognition Disorders / nursing
Cognition Disorders / psychology
Cognition Disorders / rehabilitation
Creativity*
Middle Aged
Psychotic Disorders / nursing*
Psychotic Disorders / psychology
Psychotic Disorders / rehabilitation
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The Power of Writing and Journaling for Mental Health

The Power of Writing and Journaling for Mental Health

Mental Health

Writing and journaling have been used as a tool for healing for hundreds of years. Translating our thoughts and feelings into written words offers a host of benefits that support growth and teen mental health.

The tradition of journaling dates back to 10th-century Japan. Ever since then, people have been using expressive writing (writing about the difficult parts of our lives) as a method of transformation and self-discovery.

In fact, the practice of writing is so powerful that it can increase employment rates for people without jobs, improve the psychological and physical health of cancer patients , and enhance marital satisfaction for recently reunited military couples.

Teen Mental Health Resources: Power of Writing

How Writing Makes Us Happier

Expressive writing or journaling makes a positive impact on health and well-being at multiple levels, especially when done on a regular basis. Here are some of the ways in which writing benefits mental health.

It helps us manages stress. Writing about what’s creating stress and anxiety in your life helps you to identify outside stressors and pinpoint what’s going on internally. And sometimes you just need to vent, even if it’s only on the page.

It enhances emotional intelligence. Writing about how you feel helps you interpret and make sense of your emotions.

It improves communication skills. Learning to put your thoughts down on paper translates into a better ability to express yourself to others verbally.

It helps us set and achieve goals. Writing down your wishes and dreams signals to your brain that they are important and takes them one step closer to existence. Furthermore, organizing our thoughts into words helps us prioritize projects and needs.

It builds self-discipline. Writing every day, even when you’re not necessarily in the mood to do so, strengthens your ability to stick to something on an ongoing basis. Therefore, you’re better able to do other things that require self-discipline.

It assists in problem-solving: New perspectives become clear when we write—even if we’re not consciously trying to find solutions. Writing helps us look at a situation from more than one point of view.

It creates empathy. Writing about an event or relationship helps you see more clearly what others might be feeling or thinking during your interactions with them.

It makes us more aware of our habits and patterns. What makes you happy? When do you feel most troubled? Writing regularly, and then reading what we’ve written over time, can help us identify what creates or detracts from our well-being.

It increases creativity. Writing prepares us to be creative in other areas of our life, as well as on the page. We learn to be creative in our approaches to dealing with pain, difficult emotions, and challenging relationships.

Over time, these benefits add up to counteract symptoms of depression, anxiety, and other teen mental health disorders. To sum it up, writing makes us happier!

Writing Supports Physical Health

Writing isn’t just good for mental health, it also improves our physical health. In recent years, evidence-based research has revealed that writing down our life experiences can create positive physiological changes.

University of Texas at Austin psychologist and researcher James Pennebaker, author of Opening Up: The Healing Power of Expressing Emotions , has studied the impact of writing on both mind and body. He believes that expressive writing reduces stress and trauma by helping people process disturbing events in their past or present. As a result, the reduction in stress enhances the “rest and digest” function of the nervous system, which benefits overall health.

Studies by Pennebaker and others show that writing produces specific health benefits, such as

Better functioning of the immune system
Reduction of disease symptoms, for HIV, rheumatoid arthritis, and others
Improved lung function for those with asthma
Improved liver function
Better memory
Lower blood pressure
Fewer visits to a doctor
Less frequent insomnia.

“Keeping your stories bottled up inside can make you sick, but when you write them down, you get them out of your cells. You feel lighter.” —Nancy Slonim Aronie, author of Writing from the Heart

Writing Releases Trauma

Because writing or journaling is such an effective way to express and release what we’re experiencing inside, it can be an important tool for processing trauma. In one study , Pennebaker assigned 50 undergraduate students the task of writing about either traumatic experiences or superficial topics for four consecutive days. Then researchers measured the participants’ immune-system function. The group that wrote about their traumatic experiences showed greater improvements. This indicates that confronting traumatic experiences through writing can make a positive difference in physical health.

Another study looked at the impact of writing exercises on women with substance use disorders who had experienced trauma and PTSD. The women who practiced expressive writing showed greater reductions in symptoms of post-traumatic stress, depression, and anxiety, when compared to a control group. Moreover, the same was true for participants in a study that examined the effect of expressive writing , or journaling for women with a history of childhood sexual abuse.

What is Narrative Medicine?

Narrative medicine is a medical approach that uses people’s stories, or narratives, as a way to promote healing. While shamanic teachers have used storytelling as a method of healing for years, the American health care system has only recently incorporated narrative practices.

Rita Charon, MD, PhD, founder and executive director of the Narrative Medicine Program at Columbia University, is one of the foremost proponents of the field of narrative medicine in the West. Since she began introducing this work in 2000, narrative medicine has become a growing field, recognized in major institutions and health care facilities, including Memorial Sloan Kettering.

According to Charon, narrative medicine builds trust and empathy between patient and physician. Additionally, narrative writing by students and physicians in medical schools and hospitals strengthens reflection, self-awareness, and the ability to better understand patients’ perspectives.

“In medicine, we doctors are faced with the difficulty that most of us don’t know that we have a story. We think everything we do is the factual truth. We forget that history really means ‘his story’ or ‘her story.’ When we talk to someone about her illness, we are actually helping her tell her story, how she came to be where she is.” —Lewis Mehl-Madrona, MD, author and narrative medicine pioneer

Writing Therapy for Teens

For teens, writing can be therapeutic. Children and teenagers can use creative writing to express feelings and experiences that are too difficult or scary to communicate verbally.

Many teens recovering from mental health challenges believe that there are certain things they’re “supposed” to say in talk therapy. But the creative process bypasses that manipulation. Therefore, teens are able to get to the heart of what they’re feeling more quickly. In one study at the University of Haifa in Israel, teens who wrote blogs about their emotional and social difficulties showed a significant improvement in stress levels compared to those who wrote only about general topics.

Along with journaling, other creative activities can serve as therapeutic modalities, such as art-making, music, and dance.

Read about Expressive Arts Therapy at Newport Academy.

The Gratitude Journal

Researcher Robert Emmons has looked closely at the link between gratitude and well-being. For example, in one study , Emmons and his team divided participants into three groups. One group was asked to journal regularly about negative events, a second group about the things for which they were grateful, and a third group about neutral life events. The gratitude group consistently showed higher well-being measures in comparison with the other two.

“Gratitude can serve as a huge catalyst for maintaining resilience and well-being. When an individual is able to identify areas of their life they are grateful for, this creates a domino effect of hope and courage, giving them motivation to keep doing the difficult work they are doing.” —Chelsea Reeves, certified empowerment coach and Director of Alumni Services at Newport Academy

Five Ways to Utilize Journaling for Gratitude

Every night, write about at least three things you’re grateful for.
Exchange a gratitude list with a friend via e-mail or text every day.
At dinner, go around the table and have each person list one thing they’re grateful for.
Think of a specific time in the past when you felt especially grateful, and write about that time in as much detail as you can remember.
Write a letter from your future self to your present self, imagining everything that you will be grateful for one, two, or 10 years from now.

How to Start Journaling

Ready to launch your own expressive writing or journaling practice? Use these simple guidelines to get started.

Choose your writing/journaling method: What tools work best for you? Your favorite pen and a journal with a pretty cover? A ballpoint and a pad of legal paper? A laptop or iPad? Pick the approach that is the most inviting for you.
Find the right place: Look for one or more spots in your home where you can sit comfortably and get some privacy, without too much noise or interruptions.
Pick a time that consistently works: Figure out when you’re most likely to write. Early morning before work or school? Before bed? Mid-afternoon, during a natural break between activities? Try to write at that time every day, or most days, even if it’s just for a few minutes. Experts say 20 minutes a day is ideal.
Don’t worry about spelling, grammar, or punctuation: Allow your thoughts to flow freely onto the page or screen without judging how you’re expressing them.
Share it—or not: For some people, reading their journal to others, or letting others read it, is a great way to share their thoughts and feelings. Other people can only write freely knowing that no one else will ever read it. The choice is yours—either way, you’ll receive all the amazing benefits of writing.

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Learn how treatment reduced teen suicide risk by 75%. Get the study .

Journaling For Mental Health: How To Do It Effectively To Improve Mood And Well-Being

Here's what the science says.

preview for How to Help a Friend Struggling with Mental Health

“Journaling can be a powerful way to organize your thoughts, feelings, and ideas, leading to increased self-awareness, self-discovery, and growth,” says Jaci Witmer Lopez, PsyD, a licensed clinical psychologist based in New York City. “In my practice, I've seen firsthand how regular journaling can transform lives.”

Maybe you've kept a fitness journal in the past to help you stay on track toward your wellness goals, or you currently have a gratitude journal to stay grounded. There are travel journals to help you document your adventures, and if you’re less artistically inclined, there are even journaling apps to help you stay mindful on the go. Below, experts share the benefits of journaling for mental health, how to start one yourself, and specific writing prompts for inspiration.

Meet the experts: Jaci Witmer Lopez, PsyD , is a clinical psychologist based in New York City. Marc Campbell, LMHC , is a licensed therapist based in Orlando, Florida, and the author of I Love My Queer Kid .

Common Benefits Of Journaling

Apart from having a dedicated place for juicy diary entries, there are several general benefits of journaling. The practice has been shown to help people process stressful events, according to a study published in Annals of Behavioral Medicine . In another study about college students, researchers found that journaling may improve self-efficacy —in other words, it can help you believe in yourself. Writing has even been studied as a behavioral intervention for children—so if you have kiddos at home, encouraging them to write may not be such a bad idea.

Common benefits of journaling include:

Finding inspiration
Creative expression
Tracking your goals
Fun freewriting
General reflection
Brainstorming ideas

5 Mental Health Benefits Of Journaling

Apart from its general benefits, here's how journaling can impact your mental health, specifically, according to experts.

1. It can help you process (and learn from) your emotions.

“Remembering the events from your day—both the ups and the downs—can help your brain practice processing and regulating your emotions,” says Marc Campbell, LMHC, a licensed therapist based in Orlando, Florida. For instance, if you’re feeling rejected from a recent breakup or you're burned out at work, writing about how you feel and reading it back to yourself can help you process the difficult emotions. Journaling can also help you recognize certain patterns, practice more acceptance, and have more empathy for yourself, Campbell says.

2. It can help you heal from traumatic events.

Journaling can significantly impact your ability to process and heal from trauma, Lopez says. “ Research has shown that writing can reduce symptoms of depression, anxiety, and post-traumatic stress disorder (PTSD),” she says. “When you write things down as opposed to just thinking about them, you hold yourself accountable to reframing or changing your narrative.” Although the mental health effects of trauma won’t disappear by simply writing down how you feel, journaling can be a helpful practice in addition to seeking therapy and trauma treatment .

3. It may help you manage anxiety and depression.

Anxiety and depression are among the most commonly cited mental health struggles in America, per the American Psychological Association (APA). And although having a writing practice won't cure these conditions overnight, journaling may have the potential to decrease depression and anxiety and improve resilience over time, according to a recent study . Plus, if you’re struggling to find meaning in everyday life or you feel generally disengaged—both of which are common experiences when facing mental health challenges— some studies suggest that journaling may help.

4. It can help you track your therapy progress.

If you're seeing a therapist right now, journaling can help you check in with yourself daily or weekly about how it’s going—or even help you hold yourself accountable for certain behaviors you’d like to change, Campbell says. “Through the process of journaling, you can reflect on past entries and potentially learn about any patterns you have,” he says.

You can also use a journal to reflect on what, exactly you speak about during your therapy sessions and begin to process how you’re feeling about it, Lopez adds. An added benefit? One day, you can look back at your journal and celebrate how far you've come.

5. It can help you practice self-compassion.

Whether you're dealing with a specific mental health issue or you're simply feeling overwhelmed, negative self-talk, shame, and embarrassment are common. It can be difficult to be kind to yourself, however, practicing self-compassion can go a long way, experts say. A recent study in the American Journal of Speech-Language Pathology found that daily journaling as a mindfulness practice led to increased levels of self-compassion, and another study on registered nurses found that journaling can boost compassion and help manage burnout.

How To Start Journaling For Mental Health

If you aren't someone who spilled your heart out in a childhood diary, don't worry—journaling can be as simple as jotting things down on your phone, in a notebook, or responding to a specific prompt to get inspiration (more on that soon).

There’s no “right” or “wrong” way to journal, but it should be a personal process, Campbell says. “I recommend starting journaling in the way that feels most authentic to you. If you prefer pen and paper, start with that. If you prefer typing things out in your notes app, that works, too. If you aren’t sure, try both and more—a laptop or even typewriter if you’re feeling adventurous,” he says. Also, writing for mental health is personal, but you shouldn't feel pressured to document your whole life story all at once (unless you want to).

Whether you incorporate journaling into your morning routine or you attempt five minutes before bedtime to free-write, experts recommend starting slow. “If you're new to journaling, my advice is to start small and be patient with yourself. Set aside just a few minutes a day to begin with, and gradually increase the time as you build the habit. It’s important to find a method that you'll stick with consistently," Lopez says. Try to pace yourself and make the practice as manageable as possible so that it becomes a habit formed over time, she adds.

10 Journal Prompts For Mental Health

What was the highlight of my day?
What was a lot moment of my day?
What's a challenge I'm facing right now?
What people, places, or things am I grateful for and why?
Who is someone that's inspired me lately and why?
What are three things I'm proud of myself for, and why?
What is a small act of kindness I can do for myself this week?
What is one limiting belief I have about myself? (And is there a way I can begin to reframe it)?
Describe something you are struggling with. Then, read it from the perspective of someone you care about. What would they have to say about it?
If I could change an aspect of my mental health and well-being right now, what would it be and why?

When it comes to journaling for mental health, consistency is key. Whatever method, prompt, or format you choose, your mental health will thank you.

Best Journals For Mental Health

The Five Minute Journal

Looking for a simple, sleek journal that will help you practice more mindfulness and gratitude? This popular option might be a good fit for you. It encourages you to cultivate a sense of calm for just five minutes a day, but there are plenty of helpful tools packed into the journal itself—like prompts, daily highlights, weekly challenges, affirmations, and more. If you're brand new to journaling for mental health, this one provides clear cues and outlines to help you self-reflect and feel more confident. Plus, it's aesthetically pleasing. What could be better?

The Big Feelings Survival Guide

This colorful, activity-filled workbook by licensed art therapist Alyse Ruriani, LPC, is a great option if you're ready to dive into mental health in a fun, accessible, yet meaningful way. The workbook includes practical and creative activities that are all rooted in dialectical behavior therapy (DBT), which, ICYMI, is a revolutionary treatment that helps people move through emotions. Not only will you gain major insight about your mental health journey, but the workbook itself is super bright and engaging—the helpful illustrations and eye-opening exercises are sure to help you reflect and gain inspiration.

Self-Love Workbook for Women

This self-love workbook by therapist Megan Logan, LCSW, is uniquely designed to help you release self-doubt and have more self-compassion. The journal includes quizzes, writing prompts, and fun activities to help you cultivate more self-love, like writing a message to your younger self and making a "happy playlist." You'll also find empowering affirmations for those days when your mental health isn't so good—plus, the journal provides helpful resources for goal-tracking, identifying emotions, and embracing who you are.

90-Day Mental Health Journal

This easy-to-follow journal encourages you to care for your mental health in a holistic way. If you're dealing with stress, anxiety, or uncertainty about the future, the journal claims to help you self-reflect and gain self-awareness while focusing on the power of the present moment. This journal is ideal for anyone who wants to breathe, reconnect with themselves, and cultivate more mindfulness. It comes with grounding activities and daily check-ins to help you keep track of your emotions—and understand their roots.

Lexi Inks (she/her) is a lifestyle journalist based in Jacksonville, Florida. She has reported on countless topics, including sexual wellness, astrology, relationship issues, non-monogamy, mental health, pop culture, and more. In addition to Women’s Health, her work has been published on Bustle, Cosmopolitan, Well + Good, Byrdie, Popsugar, and others. As a queer and plus-size woman with living with mental illness, Lexi strives for intersectionality and representation in all of her writing. She holds a BFA in Musical Theatre from Jacksonville University, which she has chosen to make everyone’s problem.

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Creative Writing Can Help Improve One’s Health: A South African Study Shows How

Article Summary by Dawn Garisch, Janet Giddy, Giles Griffin and Steve Reid

From the beginning of recorded history, people in diverse cultures have embraced the idea that creative expression, including visual art, stories, dance and music, contributes to healing.

In recent times the therapeutic benefit of expressive writing has been well researched in the global north , but not in the global south. This is a significant gap because potentially healing interventions need to be investigated in different contexts, particularly where trauma, limited resources and a need to build a caring and compassionate society exist.

A recently published paper analysed the findings of a study among a diverse group of South Africans who were members of a writing group, the Life Righting Collective . Medical students at the University of Cape Town interviewed 20 members of the collective as part of a medical humanities study module.

We were co-authors of the paper. The research team included medical practitioners, medical students and academics with interests in mental health and medical humanities . Two authors also facilitate Life Righting Collective life writing courses.

Most participants reported improvements in overall wellness and mental health as a result of these writing courses, in line with other research findings which show that creative writing can promote healthier choices as well as improve relationships, mental health and work prospects.

The research findings indicate that the courses can be a useful, non-medical, cost-efficient method to improve psychological well-being.

Listen to the authors discuss the article:

Read the full article on the Medical Humanities journal website .

Analysis and discussion of research | Updates on the latest issues | Open debate

All BMJ blog posts are published under a CC-BY-NC licence

BMJ Journals

Kinda Frugal

17 Creative Outlets for Coping With Mental Health Struggles

Posted: March 25, 2024 | Last updated: March 25, 2024

<p>When we struggle with our mental health, there are many steps we can take. Experts often recommend indulging in our existing talents or taking the opportunity to try something new.</p> <p>Creative work can be soothing and help lift our mood. It also provides a good distraction from whatever is troubling us. If you already possess a talent, you’ll know which path to take, but if not, here are some ideas.</p>

When we struggle with our mental health, there are many steps we can take. Experts often recommend indulging in our existing talents or taking the opportunity to try something new.

Creative work can be soothing and help lift our mood. It also provides a good distraction from whatever is troubling us. If you already possess a talent, you’ll know which path to take, but if not, here are some ideas.

<p>Many boomers believe that Gen Zers are lazy and lack a good work ethic because they prefer to balance their working life with self-care, leisure time, hobbies, friends, and family. Work is not everything. Gen Zers aim to work smarter, not harder and are more likely to seek flexible and <a href="https://www.kindafrugal.com/10-best-remote-work-communication-tips/">remote work</a>.</p>

1. Painting

Painting is where many creative people start. When we think of creative subjects, painting is often the first option that comes to mind. Taking classes to improve your skills is easy, but you don’t have to return to school.

Buy a canvas, some paints, and brushes, and dive right in. Natural talent helps, but less skilled might even consider a paint-by-number set. It’s an excellent activity for mental health, and no one should feel excluded.

<p>If selling your stuff online doesn’t appeal to you, others will do it on your behalf. Experienced sellers often advertise, and their knowledge and expertise usually mean a high final selling price.</p><p>Before you agree, check their online feedback. You’ll also need to establish their fees to do this on your behalf. A good alternative is to ask your friends and family to find someone with good experience in online selling who will be willing to work for you at lower costs.</p>

Creative writing can take many different forms. Try some poetry, or if you have storytelling ambitions, try your hand at fiction. Others like reporting on current events. Writing can offer a welcome boost if you take a break due to mental health concerns.

Another good idea is to start a journal. Write down your thoughts and feelings to record your progress through this journey.

<p>The term “model building” covers a range of options, and you can do anything your imagination desires. A popular choice involves “real-world” scenarios, so perhaps you’d like to build a model railway village.</p><p>My passion project is to build a model soccer stadium. You can buy pitches, teams, and stands online and design them any way you want. Some would argue it’s not creative if the items are pre-constructed, but I don’t see it this way. Your imagination takes over as you make the stadium according to your vision.</p>

3. Model Building

The term “model building” covers a range of options, and you can do anything your imagination desires. A popular choice involves “real-world” scenarios, so perhaps you’d like to build a model railway village.

My passion project is to build a model soccer stadium. You can buy pitches, teams, and stands online and design them any way you want. Some would argue it’s not creative if the items are pre-constructed, but I don’t see it this way. Your imagination takes over as you make the stadium according to your vision.

<p>Singing might be another creative for you. The premiere of TV shows depicting ordinary people joining choirs has led to a rise in singing as a hobby. Start by belting out some tunes in the shower, and see if you’d like to do this in front of others. Millions of popular songs are online, so pick a few karaoke tracks and see what works for you.</p><p>If you’re ready for the next step, a greater interest in singing may spur you to join a local choir or spend the occasional night at a karaoke bar.</p>

Singing might be another creative for you. The premiere of TV shows depicting ordinary people joining choirs has led to a rise in singing as a hobby. Start by belting out some tunes in the shower, and see if you’d like to do this in front of others. Millions of popular songs are online, so pick a few karaoke tracks and see what works for you.

If you’re ready for the next step, a greater interest in singing may spur you to join a local choir or spend the occasional night at a karaoke bar.

<p>Many of us don’t have the voice of an angel and would never dare to sing. If you’d run a mile from a choir but are interested in music, why not learn to play an instrument? Local college courses are available, or you could hire a tutor to come to your home. Many music stores also offer lessons from professionals.</p><p>Consider starting a band or joining a local orchestra if you’re already a skilled musician.</p>

5. Playing an Instrument

Many of us don’t have the voice of an angel and would never dare to sing. If you’d run a mile from a choir but are interested in music, why not learn to play an instrument? Local college courses are available, or you could hire a tutor to come to your home. Many music stores also offer lessons from professionals.

Consider starting a band or joining a local orchestra if you’re already a skilled musician.

<p>Hobbies don’t need to be expensive. You can take up any of several inexpensive hobbies that are as fun as more costly pastimes. If you’re stuck for ideas, consider one of these affordable pastimes.</p>

6. Knitting

Knitting is a dying art, but it’s time to revive it. Like other hobbies on this list, it has the qualities needed to offer a boost when you’re mentally drained. Knitting is therapeutic, and seeing the finished product can provide a welcome sense of satisfaction.

Hobby stores should stock everything you need to start knitting, or you can order materials online. If you’re new to the hobby, it’s easy to pick up, and all the instructions you need are available on websites or online videos.

<p>Some may think this suggestion should have appeared in the painting section, but there are differences between the two disciplines. Drawing requires fewer materials to get started. Grab a pencil and sketch pad, and you’re ready to go.</p><p>Drawing also involves less mess and is a preferred option for many creative people.</p>

Some may think this suggestion should have appeared in the painting section, but there are differences between the two disciplines. Drawing requires fewer materials to get started. Grab a pencil and sketch pad, and you’re ready to go.

Drawing also involves less mess and is a preferred option for many creative people.

<p>If you’re already a skilled woodworker and have the tools at home, this is a great time to indulge in your favorite hobby. If you’re a novice, there are classes you can take to help develop those talents.</p><p>Many of us took woodworking classes in school. There was satisfaction in working with natural materials and producing a chess board or spice rack. You can feel that sense of achievement in adulthood, too.</p>

8. Woodworking

If you’re already a skilled woodworker and have the tools at home, this is a great time to indulge in your favorite hobby. If you’re a novice, there are classes you can take to help develop those talents.

Many of us took woodworking classes in school. There was satisfaction in working with natural materials and producing a chess board or spice rack. You can feel that sense of achievement in adulthood, too.

<p>Keep track of what works. Print out and save recipes that turned out well so you can have them in the future. If you need to make something in a hurry, turn to the recipes you know will be successful every time. Have the casserole recipe that works no matter what “cream of” soup flavor you use and is tasty whether you top it with buttery crackers or panko crumbs. These basic recipes of your kitchen repertoire should serve you well for years.</p>

Cooking is an essential activity in the home, but if you want to test your skills in the kitchen, you can take it a step further by making it creative and turning it into an art form. Move on from basic dishes and aim for a complex meal that you’ve always wanted to try.

Baking and dessert making can also produce impressive results that delight your family and friends.

<p>The underlying technology behind cameras has evolved at an alarming rate. The minuscule cameras in our smartphones rival the quality of professional-level digital SLR cameras of only ten years ago. However, the essence of photography remains unchanged despite these technological advancements. It takes a specific type of talent to take amazing photos regardless of the equipment you use, resulting in photography being as popular as ever.</p>

10. Photography

If you’re the type of photographer who points and clicks, it may be time to elevate those basic skills. Many of us have an eye for a good picture but can’t figure out the various camera settings to get the best results.

Online courses are there to help, or you could take an extended break to practice trial and error. Photography is a rewarding hobby and a satisfying way to indulge your creativity .

<p>Of the many manual side hustles available, gardening has a unique appeal. It lets you get into the outdoors and enjoy nature as you progress through the seasons. It’s also gratifying to see your efforts mature throughout the gardening year.</p><p>There are costs involved with this start-up. Earning qualifications is a good idea, and you’ll need gardening equipment. However, you could reduce those costs by using your tools or looking for secondhand options.</p>

11. Gardening

Many don’t see gardening as a creative outlet, but they’re wrong. The best gardeners are artists who turn a blank yard into something beautiful. If you’re already skilled in this craft, it’s perfect for its mental health benefits , but anyone can get involved.

Learning the basics of gardening will help you grow plants, flowers, and shrubs, and you can even stock up your fruit and vegetable cupboard. It’s therapeutic, and I recommend gardening as a mood lifter.

<p>Adult coloring books took off in a way that surprised many of us. We were sure we <a href="https://www.kindafrugal.com/17-norms-of-the-past-were-glad-we-left-behind/">left that all behind</a> in kindergarten, but sales figures were impressive for the most imaginative designs.</p><p>We shouldn’t be shocked. Coloring is a calming activity that can help us achieve a meditative state. While some skills are involved, they’re not as complex as some of the hobbies on this list, so coloring books are a good option for all creative talents.</p>

12. Coloring

Adult coloring books took off in a way that surprised many of us. We were sure we left that all behind in kindergarten, but sales figures were impressive for the most imaginative designs.

We shouldn’t be shocked. Coloring is a calming activity that can help us achieve a meditative state. While some skills are involved, they’re not as complex as some of the hobbies on this list, so coloring books are a good option for all creative talents.

<p>Sculpture is an overlooked area in art, mainly because few people take up sculpting at school or college. Materials are relatively expensive, and mastering this craft is difficult.</p><p>If you’ve yet to try it, maybe you have a hidden talent. If not, it doesn’t matter. Working with clay is fun and another activity that can boost your mood.</p>

13. Sculpture

Sculpture is an overlooked area in art, mainly because few people take up sculpting at school or college. Materials are relatively expensive, and mastering this craft is difficult.

If you’ve yet to try it, maybe you have a hidden talent. If not, it doesn’t matter. Working with clay is fun and another activity that can boost your mood.

<p>Dancing is another pastime where some will argue against the level of creativity, but don’t let that stop you. Dancing is fun. It releases endorphins, which help reduce stress and boost cognitive functions.</p><p>Local dance classes have taken off recently, so you’ll almost certainly find one in your neighborhood. You could even try interpretive dance if you want to test your creativity.</p>

14. Dancing

Dancing is another pastime where some will argue against the level of creativity, but don’t let that stop you. Dancing is fun. It releases endorphins, which help reduce stress and boost cognitive functions.

Local dance classes have taken off recently, so you’ll almost certainly find one in your neighborhood. You could even try interpretive dance if you want to test your creativity.

<p>Jewelry-making kits are readily available in hobby stores and contain everything you need to start. The creative aspect helps relax the mind, but the end products can be helpful in different ways.</p><p>If you’re happy with the results, you can give jewelry to friends and family for birthdays and other occasions. A homemade bead necklace can also be used as a fidget tool to help restore calm in stressful situations.</p>

15. Make Jewelry

Jewelry-making kits are readily available in hobby stores and contain everything you need to start. The creative aspect helps relax the mind, but the end products can be helpful in different ways.

If you’re happy with the results, you can give jewelry to friends and family for birthdays and other occasions. A homemade bead necklace can also be used as a fidget tool to help restore calm in stressful situations.

<p>Have you got some ratty old furniture in the garage waiting to be recycled? If so, why not get out the sanding paper and some chalk paint and recycle it yourself? There’s a demand for quality upcycled furniture, and it can be profitable if you do a good job.</p>

16. Upcycling

Upcycling is restoring new life to products that seem destined for the garbage. Furniture is a popular medium, but upcyclers also work with pallets, tin cans, and anything that inspires creativity.

A host of TV programs, online videos, and blogs offer inspiration so anyone can get started with this fascinating and rewarding hobby.

<p>Quilting has a long history in the United States, dating back hundreds of years. It’s less popular today, but many families like to keep the tradition alive. Finding time is an issue, so why not use any break you take while looking after your mental health?</p><p>Using up scraps of material is a worthwhile process in itself. In this wasteful age, we’re all looking to recycle, and quilt-making is a great way to be creative and help the environment while you’re at it.</p>

17. Quilt Making

Quilting has a long history in the United States, dating back hundreds of years. It’s less popular today, but many families like to keep the tradition alive. Finding time is an issue, so why not use any break you take while looking after your mental health?

Using up scraps of material is a worthwhile process in itself. In this wasteful age, we’re all looking to recycle, and quilt-making is a great way to be creative and help the environment while you’re at it.

<p>Let’s be honest; we’ve all seen a tattoo that makes us raise an eyebrow. Whether it’s on a first date or just spotting someone in public, certain tattoos can be instant bright red flags. Not to say that everyone with these tattoos is questionable, but they can definitely spark some curious conversations. </p>

18 Gen X Trends Whose Time Has Past

Every generation has distinctive trends and behaviors – some timeless, others not so much. The Gen X cohort, those born between 1965 and 1980, definitely left their mark on the culture of the time. However, like all trends, some of this era have become outdated and should be reconsidered. Here are 18 Gen X trends that might have outlived their relevance.

<p><span>Many wealthy individuals prefer to spend their money on experiences rather than material possessions. They might invest in travel, learning opportunities, or events that offer unique experiences and personal growth. This is because experiences can bring happiness, wisdom, and memories, which they value more than material goods.</span></p>

18 Life Lessons Many Wish They’d Learned Earlier in Life

As Gen X journey through the ever-changing landscapes of work, relationships, and personal growth, they’ve gained insights they wish to impart to their younger selves. These life lessons are not only reflective of their generation but also universally relevant. Let’s delve into 18 profound lessons that Gen Xers hope to share with the next generation.

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Indian J Psychiatry
v.49(1); Jan-Mar 2007

Creativity and mental health: A profile of writers and musicians

K. s. pavitra.

Sridhar Nursing Home, Shimoga - 577204, India

C. R. Chandrashekar

* Department of Psychiatry, NIMHANS, Bangalore, India

Partha Choudhury

Creativity and its link with mental health have always been much speculated about. However there have been a handful of methodologically sound studies to clearly establish the relationship between creativity and mental health. The objective of the study therefore was to examine the psychiatric morbidity stress profile, coping skills and personality profile in creative versus non-creative populations. Forty writers, 40 musicians and 40 controls chosen after randomization, who met the inclusion and exclusion criteria constituted the sample of the study. All the subjects were administered GHQ-28; SCAN for all GHQ positives (and 10% of GHQ-ves), Perceived stress scale and coping check list and NEO-FFI. Statistical analysis was done using SPSS 11.0 version. Pearson's correlation, Chi-square and ANOVA one-way tests were used. The present study corroborated the findings of earlier studies in 70's and 80's that there was no difference between creative and non-creative groups in terms of mental illness and stress profile. The writers differed significantly from the other two groups on religious and faith domain of coping skills. The two creative groups had similar personality characteristics and scored significantly high on all dimensions compared to the non-creative group.

Creative imagination, creative motives and creative products are unique to human beings and are the source of their cultural achievement. Creativity is an ability to make new combinations and it is one of the most highly valued of human qualities. Creativity may prove to be the key to success or failure in human beings' quest for knowledge, in their journey beyond the bounds of the sure and seen and in exploration of the unknown. A creative thinker is always trying to create something new and this involves a great amount of unconscious rearrangement of symbols. In general there is a great recognition in today's living across the globe to be creative in one's everyday activity.

Though creativity has been of interest over the years; there has been no universal acceptance of its definition or of methods for its measurement. There are many definitions of creativity. However the characteristics of creative thinking given by Goertzels[ 1 ] appear relevant here.

The product has novelty and value either for the thinker or the culture.
The thinking is unconventional.
It is highly motivated and persistent or of great intensity and
The problem was initially vague and undefined so that part of the task was to formulate the problem itself.

There have been 3 distinct stages in the conceptualization of creativity. From prehistory until well into the medival period, it was generally considered to be a mysterious, supernatural process – a gift from the gods or from God, depending on the religion or the culture (Greek, Hindu, Egyptian, Incan V/s Moslem, Jewish or Christian). As the Renaissance led to humanism, the concept of inherited genius took over. Gradually psychological and contextual influences received more recognition

Creative Individual

Since ancient times, the observation has been made that extremely creative individuals were unusual in many ways and it has been suggested that psychological processes akin to those observed in madness might be an important component of the special abilities of genius. In the research into the connection between creativity and psychopathology a theoretical connection has been drawn between creative functioning and unusual or regressed thinking processes,[ 2 ] affective symptoms,[ 3 , 4 ] personality traits and values[ 2 , 4 ] and behavioural characteristics. Almost any extraordinary performance or creative achievement, then – whether it is in writing, music, poetry, philosophy, dance, art, sculpture or intellectual discovery – could be said to be the variants of the belief that there can be “no great genius without some touch of madness”. References to famous, emotionally disturbed artists, writers, poets, composers, scientists and philosophers – Vincent Van Gogh, Franz Kafka, Edward Munch, Ezra Pound, Delmore Schwartz, William Cowper, Ernest Hemingway, Friedrich Nietzsche, Eugene O'Neill, Charles Darwin, Fyodor Dostoievsky, Robert Lowell, Sylvia Plath and others are cited widely in the literature. Likewise, results of various studies and anecdotal reports suggest an increased rate of schizophrenia, manic-depressive disorder, depression, personality disorder or alcoholism in creative individuals. While it is quite clear that emotional instability is usually detrimental to creativity, it also may be advantageous. It may provide the intense motivation, the conviction, egocentrism, the unconventionality, the imagination and the inspiration so necessary for new discoveries and breakthroughs. It may also allow the artist, writer, poet, composer and scientist to escape the powerful social and cultural constraints that mostly favor conformity and convention. What remains to be determined is just what types of psychopathology inhibit or facilitate what types of creative activity.

Whether one needs to “be sick to be creative”? Can one lead a peaceful and pleasant life and still have hopes of being innovative? Or does not have to experience abnormal extremes of some sort?

A basic difficulty is that despite the intriguing nature of such reports, the relationship between creativity and insanity may be apocryphal. Many other artists, writers, poets, composers and scientists presumably have led reasonably “sane”, emotionally stable lives – William Shakespeare, Albert Einstein, Jules Henri Poincare, Wealt Whitman, William James, Aldous Huxley, Carl Jung, Camille Pissarro, Niels Bohr, Duke Ellington and the like. Reports, such as the Stanford 35 – year follow-up study of over 1,000 “geniuses”, Ellis' psycho biographical study of eminent men, the MacKinnon study of creativity in architects and others, suggest a connection between creativity and mental health rather than mental illness.

These conflicting results leave many key questions unanswered. Is mental illness essential or merely incidental to the creative process? Do psychoses, mood disturbances, intoxications or severe characterlogical defects serve as sources of inspiration, allowing innovators to perceive reality in novel ways or do they inhibit creativity? Do mental symptoms or emotional distress represent the consequence of creative activity – the price to be extracted for relentlessly pursuing the unknown as Carl Jung might claim – or the impetus for discovery and innovation? Are many artists and writers apt to rely on alcohol and drugs to still their overactive minds or to fuel their imaginations when they are feeling emotionally blocked and intellectually inhibited? Even more to the point, are certain types of individuals, with certain kinds of psychopathology, in combination with certain other talents and abilities and under certain circumstances more likely than other types of individuals to make scientific breakthroughs or important works of art?

While a great deal of attention has been paid to dysfunctional creative individual the healthy creative person is barely represented in the literature. It might prove worthwhile to look closely at the lives of creative person with less dramatic life history since they may serve as positive models others may emulate.

Art provides a “path to the sacred and spiritual, even in a profane and fragmented world”. We need to encourage creativity and creative people in our midst. We also need to find more effective ways, to prevent, treat and destigmatise mental illnesses of all kinds. We need both good art and good science. Science and art, creativity and mental illness may all be trivialized, however and we may do more harm than good to those “afflicted” with either creativity or mental illness if we promote romantic association that over-look best evidence.

Summing up, biographical studies offer impressive indications that eminent writers as a group suffer more problems than do other eminent creators or the general population. Despite the robustness of the statistics, they must be considered cautiously. Diagnoses have often been made posthumously using loose and inconsistent diagnostic criteria. In many cases the validity of a diagnosis of mental illness, alcoholism or suicide cannot be verified. In addition, solid statistical evidence of the extent of mental illness, alcoholism and suicide in the general population is still far from precise. Finally, it is possible that the creative persons with dramatic lives and early deaths are more likely to become eminent and have biographies written about them.

Hence this study was conceived in a manner to overcome earlier methodological flaws by having a randomized sample, a control group and studying different dimensions like psychopathology, personality profile, stress profile and coping skills using structured instruments and strict inclusion & exclusion criteria.

Aims and objectives

To study the prevalence of psychiatric morbidity in Creative population compared to a non-creative population.
To study the stress level and coping skills in Creative population Compared to a l non-creative population.
To study the personality profile in Creative population. compared to general non-creative population.
Prevalence of psychiatric morbidity is not higher in creative people (musicians and writers) compared to non-creative people.
Coping skills are better in creative population compared to non-creative people.
There is no difference in the personality profile of creative people compared to non-creative people.
There is no difference in the level of perceived in creative people compared to noncreative people.

MATERIALS AND METHODS

Experimental group.

Forty writers and 40 musicians were recruited through randomization using lists in alphabetical order available in Karnataka Sangeeth Academy, Karnataka Sahitya Academy and Kannada and culture department. The lists consisted of 300 accomplished musicians and writers. Random numbered tables were used to choose the subjects with the help of the statistitian. The contact details were noted from the sources.

Control group

Forty subjects were chosen after ensuring exclusion criteria in the general population by the following method. One subject was chosen from every fourth house of forty experimental subjects after randomization. No matching was done.

Inclusion criteria

Age range of 25 to 65 years
Either sex.
Active creative work in the last 5 years in the respective fields namely literature and music.
Bangalore based writers and musicians with inclusion in the respective directories.
Availability of a written informed consent.

Exclusion criteria for cases

Current acute medical or neurological illness.
Mental retardation
Nonavailability of written informed consent.

Additional Exclusion criteria for controls

Major regular creative activity (music/ dance/ painting/ theatre) as either a hobby or profession.

Instruments/tools

After randomization, the subjects were screened using a checklist for the inclusion and exclusion criteria. The following instruments were used for the assessment after obtaining written informed consent (Appendix I).

Sociodemographic data sheet (Developed for the current study).
General Health Questionnaire (GHQ-28)[ 5 ]
SCAN 2.1 version (WHO1998.
Perceived Stress Scale – PSS.[ 6 ]
NEO-5 factor Inventory[ 7 ]
Coping check list[ 8 ]

Mode of recruitment

After being randomly chosen, experimental subjects were contacted through mails and telephone. The Researcher introduced herself and the purpose of the study was presented and an overview was given. All subjects who consented over the phone or replied back were interviewed. At the time of interview written informed consent was taken. The investigator interviewed each subject personally over two sessions. Randomly chosen experimental subjects were asked to introduce the researcher to the neighbourer in the fourth house from his or her house.

Statistical analysis

Data was expressed using descriptive statistics such as mean standard deviation for continuous variables and number and percentage for categorical variables.

The reverse coding of items was done to calculate the domain totals. Domain scores were calculated. Categorization of NEO 5 domains based on standardized scores was done.

Comparison between various groups for NEO 5 domains, coping skills domains and other continuous variables was carried out by ANOVA followed by post hoc tests. Categorical variables were analyzed using chi-square test P < 0.05 was considered

Statistically significant

All the statistical analysis was carried out by SPSS version 11.0 software.

Sample characteristics

A total of one hundred and twenty Bangalore based people, forty each in the groups of musicians, writers and noncreative who met the inclusion criteria were included in the study. There were 63 women and 57 men with a mean age of 48.4 (SD ± 11.3) years. All the subjects belonged to above middle class with a monthly income of 12,366 (± 7,570) rupees [ Table 1 ].

P <0.05

Socio-demographic characteristics

Socio-demographic profile

Socio-demographic characteristics of subjects in each group were comparable in domains of sex, income and experience in years. However they differed significantly on ANOVA ( P =0.004) in terms of age as writers were older compared to the noncreative and musician groups. The duration of stay in Bangalore was greater for the musicians compared to the groups ( P =0.001). There was significant difference in the birthplace and early childhood stay in the three groups, as musician and noncreative groups were from an urban background, the writers were predominantly from the rural background ( P =0.014). Comparing the educational status, it was found that the writers were more often postgraduates where as others two cohorts were graduates or lower educational qualification ( P <0.001). Musicians (25%) were more often single as compared to writers (0%) and noncreative (5%) population but this did not reach statistical significance.

Family characteristics

Comparison of the familial characteristics was done and it was found that musicians and writers had high percentages (100 and 82.5) family history of creativity; that is either they had accomplished musicians/writers in the family or there was a family member who had at least 5 years of experience in music, writing, painting, dance or sculpture and differed significantly from the noncreative group (15%) ( P >0.001) ( Table 3A ). Most of the children of the creative population pursued creative work in the form of writing, theater, music, dance and painting which was statistically significant ( P >0.001). However it was observed that creative population had higher occurrence of mental illness in the family ( P =0.001) and more commonly it was affective illness ( P =0.007) and less commonly psychosis and substance abuse.

Familial characteristics

Pattern of mental illness in the families

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Family history

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Comparison of GHQ positivity

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SCAN dianoses

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Neurotic dimension

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Extroversion dimension

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Openness dimension

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Agreebleness dimension

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Consclentiousness dimension

Psychopathology

All the groups were administered GHQ-28 and 44 members scored above 5 on the scale, which was the cut off to administer, SCAN. The above 44 subjects along with other 10% (8 subjects) of GHQ-28 negative population were administered SCAN 2.1 Version. Of the 52 people who were administered SCAN 2.1 Version 44 had syndromal mental illness, which was higher in the creative population though not of statistical significance. None of the 8 GHQ negatives had any syndromal mental illness. Depression was most common in all the groups and it was observed that substance abuse was higher among writers −29.4% (Table (Table4a 4a and andb b ).

General health questionnaire positivity among the groups

Figures in parentheses are in percentage, GHQ – General health questionnaire

Scan diagnoses among groups

Perceived stress

Coping patterns

On administering the coping check list which has 7 domains, namely problem focused, emotion focused, distraction, acceptance/ redefinition, religion/ faith, denial/ blame and social support, it was found that there was a significant difference between the groups in religion/faith domain [ Table 6a ].

P <0.05;

The ten most common coping behaviors used by each group have been shown in the [Tables [Tables6b, 6b , ,6c, 6c , ,6d]. 6d ]. It was noted that the coping skills no.s 1, 20,30,52,53 and 54 were common to all the three groups.

Ten most common coping skills adapted by controls

Ten most common coping skills adapted by writers

Ten most common coping skills adapted by musicians

Perceived stress score

Stress profile across the groups was assessed using Cohen's perceived stress scale (PSS). Though writers had highest percentage of scores (22.5%) this did not reach statistical significance

Personality profile

Personality characteristics were compared between all groups on NEOFFI. On neurotic dimension comparison it was found that musicians ( P =0.011) and writer's ( P =0.023) had high scores compared to noncreative population but there was no difference between the creative groups. Comparing the extroversion dimension most of the subjects in the creative population scored higher (n=37) ( P <0.000) compared to the noncreative sample where scores were evenly distributed. On the Openness dimension, Agreeable dimension and Conscientiousness dimension similar results were established ( P <0.01).

Comparison across groups on neuroticism dimension

C = Controls, W = Writers, M = Musicians.

Comparison across groups on extroversion dimension

Comparison across groups on openness dimension

Comparison across groups on agreeableness dimension

Comparison across groups on conscientiousness dimension

The discussion aims at examining the various issues about creativity and mental health in relation to this study and in comparison with prior studies.

Methodological issues

This study was a case control randomized study. The study sample were chosen from the directories of eminent writers and musicians after randomization and compared with a randomized sample from the general population. Assessments were done in the areas of mental illness, coping patterns and personality profile.

The sample size was 40 in each group, which is comparable to similar studies, done earlier, which have looked for mental illness in creative people.[ 9 , 10 ] Larger sample sized studies have been mostly retrospective biographical studies.[ 11 ]

The recruitment of subjects for the study was done from alphabetically organized directories from literature and music academies after randomization. This was unlike earlier studies most of which did not have randomized control sample.

All subjects chosen for the study willingly participated in the study. Nobody refused to give written informed consent.

Sociodemographic findings

The sex distribution was equal across the groups, which eliminated any bias in terms of any domain assessed. The education level of the writers was mostly post graduation, which is similar to the findings of earlier studies.[ 11 ] The music group and the control group were comparable education wise.

In terms of birthplace and child hood stay, most of the writers were from rural background and musicians were from urban background as were the controls. Whether these had any advantages or disadvantages is not clear. The earlier studies have not looked at this data.

Most of the writers were married and were staying together so were control population but among the musicians staying single was more common which was in contrast to earlier studies.[ 1 ]

It was notable that 100% of musicians had history of creativity (music, dance, theater, literature) in the family. It was also significantly high in the writers. It was also seen that the children of these creative people pursued creative work either as a profession or as a hobby. Whether this suggests that creativity is a hereditary trait and hence runs in the families or there are environmental factors like being in creative surroundings getting more opportunities, including early exposure in the childhood and adequate training, is not clear. It is also worth mentioning that creativity in the spouses of creative population also was significantly higher than those of the control population.

Several authors have reported a high occurrence of mental illness among the relatives of the creative population.[ 9 , 11 ] In agreement with these studies we also found significantly higher rates of mental illness in the family especially mood disorders. In both groups of the creative population unlike these studies, which found higher rates of BPAD in 1st degree relatives, there was only one writer out of our whole creative population who had a family history of BPAD in our sample. However it should be noted that in the present study no structured tool was used to elicit family history of mental illness. It was based on the descriptive data given by the subjects, which may involve memory bias.

Clinical correlates

The subjects were given GHQ-28 to screen for psychiatric caseness and then the GHQ positive cases were administered SCAN 2.1. The prevalence of mental illness across the groups was similar and was not found to be statistically significant. This finding was similar to earlier studies on creativity and psychopathology.[ 12 ]

Recent studies in 80's and 90's have shown artists and writers to have higher prevalence of mental illness.[ 9 , 11 ] It is to be noted that these studies, had studied biographies and none of them were randomized.

In our study we found that the majority of the people who were having mental illness suffered from depressive disorders (dysthymia, mild and moderate depression). This was in agreement with the earlier studies.[ 3 , 13 – 15 ] Some of the studies had found more of bipolar spectrum among creative people. We did not find this. Whether periods of hypomania were considered as bursts of inspiration, short lasting and enhancing creativity, hence subjects did not find anything abnormal in these periods needs to be looked in to.. However in our study when administered a structured interview (SCAN) none of them had any evidence of hypomania, cyclothymia either at present or in the past. Earlier studies found lesser prevalence of mental illness in creative people[ 16 ] and others found that it was comparable to general population.[ 10 ] In the present study one of the musicians was a diagnosed case of paranoid schizophrenia. He was in remission on treatment and was carrying on well with his profession. Similarly one of the writers had been diagnosed as having OCD and was on regular treatment. These findings were similar to recent Indian studies,[ 17 ] which found more of depressive disorders. Also in this study alcohol dependence was found to be more though not statistically significant in writers. Many writers have spoken about alcohol dependence being more in creative population.[ 15 , 18 ]

What is striking in the present study is that 7 out of 11 people(one with substance use, 6 with depressive disorders) in the control group had sought psychiatric help whereas except for 2 (one with OCD and one with schizophrenia) none of the experimental group had sought psychiatric help. There can be different explanations for this:

The stigma of a well known person (writer or musician) contacting a psychiatrist would fetch them a ill-fame.
The fear that taking neurotropics would hinder their creativity
The popular notion that you have to be “little mad" to be creative
The idea that the creative people are better equipped than the general population to cope with stressors (i.e., to handle their depression by themselves).

Coping skills

There have been earlier studies,[ 10 , 19 , 20 ] which have spoken about effect of psychiatric treatment and illness on creativity. In one study by Schou[ 20 ] it was shown that treatment with Lithium hindered creativity in 12 persons, improved creativity in 6 and was unchanged in 6. It was also noted in Andreasen's study in 1987 that many writers reported that they were more creative in euthymic states rather than in an affective episode (which is again contrary to the popular beliefs).

In the present study, we studied the coping patterns in the 3 groups. To the best of our knowledge there are no major published studies regarding coping in creative people. In this study the musicians and controls were noticed to have more of religious and faith domain skills and differed significantly from writers. In musicians perhaps this can be explained by the basis of Indian Music (both Carnatic and Hindustani Music), which has a religious background. It was surprising that in spite of having music or writing as a skill/ talent most of them said they do not use it at the time of stress (As answers to items no. 50 and 57 appendix 5) and when they are free from stress only then they are able to produce creative work of good quality (Answer to item 50 appendix 5). This is again in contrast to the popular belief that writers and musicians come out with sudden ‘bursts of inspiration’ ‘madness or ‘intense emotions’ and then would create something great. Previous studies[ 9 ] have corroborated this finding. Andreasen's (1987) sample said they would prefer a euthymic mood state to write.[ 9 ] reported in his study that the 75% of writers told him that alcohol hindered their creativity.

Items 1, 20,30,52,53 and 54 were common to all the three groups. These belong to problem focused and acceptance redefinition domains.

Stress profile

We studied the stress profile in the three groups by administering Cohen's perceived stress scale. Though earlier studies[ 21 , 22 ] have spoken about higher levels of stress and anxiety in creative population none of these studies have actually measured perceived stress using a structured instrument. In the present study the stress profile was comparable across the groups. Though writers had highest percentage of scores (22.5%) this did not reach statistical significance.

In the present study the dimensional personality profile was assessed on NEO –FFI (1989) on the following domains. Neuroticism, extraversion, openness, agreeableness conscientiousness. It was notable that higher scores were found on each of these dimensions for the creative groups compared to non-creative group but there was no difference between the writers and the musicians. This was in agreement with[ 18 ] where she used international personality disorder examination scale (IPDE) and found no difference between artists and scientists regarding the personality profile.

The creative groups scored high on the openness dimension which was statistically significant which mean that the creative people were more aesthetic and differed significantly from the noncreative group in feelings, actions, ideas, values and fantasy. This is in agreement with the earlier studies.[ 21 , 23 ] On the dimension of agreeableness which consists of traits trust, straightforwardness, altruism, compliance, modesty, tender mindedness and Conscientiousness which comprises of competence order, dutifulness, achievement, self discipline, deliberation again musicians and writers scored high in agreement with the earlier studies.[ 24 ]

The questions that now arise are:

Are these personality traits that make a person creative?
Does the creativity make a person attain these traits
Whether scoring high on these dimensions makes the creative groups more vulnerable to mental illness?
Are they protected because of their creativity though they have higher scores on these dimensions?
Is there no role of the personality characteristics in making a person more vulnerable to mental illness?

Across the studies,[ 4 ] it has been well established that highly creative individuals showed a characteristic pattern of interest which was interpreted as a concern for meaning and implies more cognitive flexibility, interest, accuracy in communication, intellectual curiosity and lack of interest in policing their own interests or those of others. The IPAR studies (1939) showed that highly creative individuals in different fields shared many personality characteristics.

Strengths of the study

This was a randomized control study, which was conducted with personal interviews with the subjects.
Structured instruments were used.
Strict inclusion and exclusion criteria were used.
An effort was made to study different aspects of creativity; l creativity and mental illness; stress profile and coping skills and two different creative groups were studied with a controlled population.
The subjects who participated in the experimental group were accomplished writers and musicians many years of experience in their respective fields.

Limitations

The sample size was small and case to case matching was not done.
Though 2 groups of creative people were studies the findings cannot be generalized to other creative groups.
No scales to assess creativity were used.
Family history was not assessed using structured instruments
Local adaptation of NEOFFI and PSS was not done.

Future directions

Creativity and mental health needs to be studied in large epidemiological samples, which will overcome the ascertainment biases.
Whether developing a hobby like dance, music or painting would be promoting mental health and better coping skills in general population needs to be looked into.
There is a need to study other creative groups like theatre artists, painting artists, dancers and architects and to look into these aspects.
It would be worthwhile studying the creative groups who take creative work as the sole profession and earn livelihood through it and studying whether they have different patterns of psychiatric morbidity and personality characteristics.

This paper was co-winner the Marfatia award in ANCIPS, 2007 at Chennai.

Source of Support: Nil

Conflict of Interest: None declared

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Writing can offer a welcome boost if you take a break due to mental health concerns. Another good idea is to start a journal. Write down your thoughts and feelings to record your progress through ...
Creativity and mental health: A profile of writers and musicians
The objective of the study therefore was to examine the psychiatric morbidity stress profile, coping skills and personality profile in creative versus non-creative populations. Forty writers, 40 musicians and 40 controls chosen after randomization, who met the inclusion and exclusion criteria constituted the sample of the study.
Exploring the effects of written emotional disclosures (wed) on
Background Written emotional disclosure (WED) is a creative writing intervention that allows a person to confront emotions and traumatic experiences, which has been shown to produce well‐being benefits and could be used to support healthcare workers (HCWs). Written emotional disclosure is usually delivered as a written intervention, and despite some research exploring the effects of other ...
Embrace your creative side this Mental Health ...
4 likes, 0 comments - teamkristynoble on October 8, 2023: " Embrace your creative side this Mental Health Awareness Week! Whether it's painting, writing - expressing ourselves is good for th..." 🎨 Embrace your creative side this Mental Health Awareness Week!