by Daniela McVicker: We live in an ever-busy world where stress is inevitable. And to protect our mental health, we should find a way to reduce stress levels and focus on positivity…


Writing is known as one of the most effective tools for stress management. It helps to identify stressors, speed up emotional healing, increase social support, and boost problem-solving.

Do you want to live a stress-free life? Try out the following writing techniques.

Positive journaling

Our brains are wired for negativity, and we can’t change that. Unconsciously, we spot more negative things rather than positive ones. Every time we read bad news on Twitter or hear the quarrel between neighbors, we get a new dose of negativity.

The idea of writing a positivity journal is to change your focus from negativity to positivity to feel unburdened. Once you start noticing things that work in your favor during the day, you will be less worried about your little failures.

Here is how this journaling technique works. Before bedtime, ask yourself a question: what good things have happened to me today? Write down from three to ten answers, and reread them every time you feel sad or stressed. Your journal entries may look like this:

  • My husband cooked a fantastic dinner.
  • My friends invited me to the wedding.
  • I’ve bought my favorite face cream at a huge discount.

Gratitude journaling

Researchers claim that grateful people tend to be happier, healthier, and more fulfilled. They cope with stress more effectively and experience fewer mental health problems.

Do your practice gratitude regularly? Start writing a gratitude journal, and you will change your life for the better. In a few weeks, you will notice positive changes in your well-being – you will be happy and less depressed.

All you need to do is to write a short list of the things you are grateful for:

  • I’m grateful for my husband, who cares about me and cooks delicious meals for me.
  • I’m blessed to have great friends who want to see me on their wedding day.
  • I’m grateful to be able to afford my favorite beauty products.

Unsent letter journaling

Are you currently experiencing difficulties in the relationship with your friends, family, or colleagues? Do the resentment, anger, and misunderstandings make your lives unbearable?

Try out a writing technique called “unsent letter journaling”. Write a letter to your boss to tell him about how angry he made you.  Write a letter to your ex to explain why you don’t want to forgive him.

This simple exercise will be a cathartic experience for you. By writing your heart out, you will free up your negative emotions and feel relief.

What should you do with the written letters? You can throw them out or even burn them. If you have a therapist, you can show the unsent letters to him/her.

What do scientists think about journaling?

Journaling can benefit your mind and body in multiple ways. Scientific studies proved the following:

  • Journaling helps to minimize many of the negative effects of stress.
  • Journaling has a positive impact on cognitive functioning.
  • It can strengthen the immune system response.
  • Journaling helps to improve symptoms of asthma, arthritis, and other health conditions.

What are the main rules of journaling?

To get the most of journaling, you should follow these simple rules:

  • Write new entries in your journal daily.
  • Write by hand instead of typing. Scientists say writing boosts stress relief and helps to improve mood.
  • Make journaling a part of your routine. For instance, make it a habit to write entries once your wake up, before bed, or after you come from work.
  • Don’t pay attention to grammar mistakes. No one will read your journal. No one will spot your mistakes.
  • Don’t force yourself to write if you don’t feel like it.
  • Make sure that your journal is stored in a secure place, and no one can find it and read it.


If you are a creative person, and if you want to share your experience with others, consider starting your own blog. You can write articles on topics that resonate with you. Or, you can simply describe the difficulties you’re going through and the feelings you’re dealing with. In such a way, you will manage your stress levels and help other people who face the same problems in life.

Need some inspiration to start a blog? Visit good writing websites, and learn the basics of blogging. If you have high writing skills, it will not take you much effort to become a successful blogger.


Did you have a diary when you were in high school? Why don’t you start a new diary today? It will help you to cope with challenging life situations and deal with stress.

Basically, a diary is a perfect tool for reflection, emotional-release, self-improvement, preserving family history, and recording memorable events. It’s a universal tool for mental health management. You can write new entries in your diary every day or once in a few weeks – it’s up to you.

To-do lists

Scientists state that writing to-do lists help not only boost productivity but also relieve stress and anxiety. When you’re putting your thoughts on the paper, you can prioritize your tasks the right way and get more things done in a shorter period of time. You can control your time and schedule your day more effectively.

So if you want to be one step closer to a stress-free life, make it a habit to write daily, weekly, and monthly to-do lists. Organize your thoughts on paper, and then you will have fewer things to worry about in everyday life.

Wrapping it up

There is no one perfect stress management solution that works for everyone. So if you used one of these writing techniques in the past and didn’t get the desired result, don’t hesitate to try other techniques.

Never forget that your mental health is more important than everything. You should keep looking for new effective stress relief solutions to live a happy life.

Author’s bio. Daniela McVicker is an editor for Essayguard. She has a master’s degree in English Literature, and she is truly passionate about learning foreign languages and teaching. Daniela works with the students helping them to reveal the writing talent and find one true calling.

Source: AWAKEN