Journaling vs. Other Wellness Practices: How Does It Compare?

When it comes to wellness, we’re blessed with many options—but sometimes, it’s hard to know which practice will truly fit your life, your pace, and your personality.

You’ve likely heard about meditation, talk therapy, or mindfulness exercises—and maybe even tried them. But where does journaling fit in? Is it as effective? Is it easier to sustain in real life? This article offers a heart-to-heart comparison of journaling alongside other popular wellness practices, with a focus on what feels doable, meaningful, and healing—especially for women navigating the layered realities of life.

Journaling vs. Meditation

Meditation is a wonderful practice for quieting the mind and reducing stress. However, not everyone finds it easy to sit still and clear their head. If you’ve ever thought, “I’m bad at meditating,” journaling might be a great alternative or complement. Both journaling and meditation have science-backed benefits like lowering stress, reducing blood pressure, and improving emotional well-being. The difference is how you get there.

Meditating involves silence and observing your thoughts without judgment, while journaling is an active process of expressing your thoughts. For many women who feel they have “busy brains,” journaling can be easier because you have a channel for those thoughts. In a way, journaling can become a form of meditation on its own—I like to call it "Inkatation". When you write, you enter a focused, present state—especially if you free-write without overthinking. You’re effectively practicing mindfulness (attentiveness to the here and now) by describing what’s in your head and heart.

One woman put it this way: “Meditation didn’t work for my chatty mind, but writing in my journal every evening gave me the same sense of peace.” If meditation comes naturally to you, by all means, do both! But if it doesn’t, know that journaling can offer similar mindfulness benefits through a more active, user-friendly medium.

Journaling vs. Talk Therapy

Therapy (with a counselor or psychologist) provides guidance, validation, and expert help, which journaling doesn’t fully replace. Journaling can be a powerful supplement to therapy or a steppingstone for those not in therapy.

One major advantage of journaling is accessibility: your journal is available 24/7, whenever you need to vent or reflect, and it’s completely free. You don’t have to wait for your next appointment to process something difficult—you can open your notebook that very moment.

Therapists often encourage journaling between sessions because writing can reinforce the therapeutic process. It helps you continue working through thoughts or practicing coping skills on your own. In fact, research has found journaling to be a useful adjunct to traditional psychotherapy, enhancing outcomes for patients.

Some people even find that journaling feels like talking to a wise, nonjudgmental friend; it can bring clarity that you can later share with your therapist.

On the flip side, if you’re unable to see a therapist, journaling is a great self-help tool. While it’s not a substitute for professional care in serious conditions, it can help you manage day-to-day stresses and emotions in a therapeutic way.

Think of journaling as self-guided therapy: you set the agenda, you’re both speaker and listener, and you can be completely honest. Many women find that this honesty with themselves is healing in its own right.

Journaling vs. Mindfulness Practices

Aside from meditation, “mindfulness” can include activities like mindful breathing exercises, yoga, or even mindful walking. The goal is to center yourself in the present and observe your thoughts and sensations without judgment. Journaling can fit into this category, too.

When you journal with a mindful attitude—meaning you write in the moment, noticing your feelings and thoughts as they flow—you are practicing mindfulness.

A study on mindful journaling found that it significantly increased participants’ mindfulness and self-compassion levels. How empowering is that?

By writing, you’re not only unloading stress but actively training your mind to be more present and kind to itself.

Some people like to combine journaling with other mindfulness practices. For example, you might do a short breathing exercise or meditation, then immediately journal about how you feel afterward. This can deepen your awareness and solidify the benefits of both practices (meditation clears your mind, and journaling captures the clarity).

If traditional mindfulness exercises haven’t clicked for you, try a mindful approach to journaling: focus on the pen moving on the paper, the thoughts emerging, and gently redirect yourself to the writing whenever your mind wanders. It’s totally okay if your journaling session doubles as your “me-time” for mindfulness. Unlike some mindfulness activities, journaling leaves you with a tangible record of your journey, which can be rewarding to look back on.

Bottom line: Journaling is one of those rare wellness tools that requires no special training, no expensive equipment, and you don’t need to go anywhere to do it. As one article noted, “it’s one of those valuable mental health tools that doesn’t require you to leave your house or even see another human being.” All you need is a notebook (or a notes app) and a few minutes of quiet. This makes journaling incredibly accessible compared to many other practices. You can journal at 6 AM in your kitchen with coffee, or at 11 PM in bed—whatever fits your schedule. It’s always there for you, ready to support your mental wellness on your terms.

Getting Started: Overcoming Common Concerns

Maybe you’re convinced that journaling has benefits, but you still feel a bit unsure about actually doing it. Let’s address two of the most common concerns women share about journaling, with some compassionate tips for each.

“I don’t know what to write.” Staring at a blank page can be intimidating. You might think, I’m not a writer—what do I even say? The beautiful thing about journaling is: there are no rules. I simply suggest that you date each entry and end with listing a couple of things you're grateful for.

You’re writing for yourself, not for an audience or a grade. You don’t need to craft perfect sentences or profound insights every time.

Share your current thoughts. It could be as simple as “I’m tired and I don’t know what to write.” Truly, you can write that down! Give yourself permission to be candid and even mundane.

If you’re still stuck, consider using prompts to get started. For example, try writing three things you’re grateful for today, or answer a simple question like, “How do I feel right now and why?” If something is bothering you, you can start by describing what happened and how it made you feel.

“I just don’t have time.” Life can be busy. Between work responsibilities, family care, and everything else, setting aside time to journal might seem impossible. But journaling doesn’t require an enormous time commitment to be effective.

Start small: even 5 minutes of writing can make a difference. You could jot down a few lines while having your morning coffee or write for a few minutes in bed at night as a wind-down. The key is consistency, not duration. Better short, regular journaling sessions than infrequent long ones.

Think of it like a quick mental health snack – something you do briefly but often. Some practical tips: schedule journaling like an appointment with yourself. Maybe it’s Tuesday and Thursday after dinner for 10 minutes, or a mini-session in your parked car during a lunch break.

You can also incorporate journaling into existing routines. For instance, if you usually walk the dog in the evening, maybe sit down with your notebook right after that walk, when your mind is clear. Keep your journal handy (in your purse or on your nightstand) so it’s easy to grab when you have a moment.

And remember, quality over quantity: a short, honest entry that helps you release tension is far more valuable than a long, forced entry written when you’re exhausted.

Finally, try to reframe journaling not as one more chore, but as a form of self-care—your me-time. You’re more likely to make time for it if you see it as a treat or a relief, rather than an obligation. Think of those few minutes of writing as a gift you’re giving to yourself, because you deserve to tend to your thoughts and feelings, even amid a busy life.

Ready to begin? Take a deep breath, open that journal, and start with whatever is on your mind. And if you need a little nudge or guidance, remember to check out the free resources on our Holistic Journaling site – they’re there to support you on this journey to feeling better. Your story is worth writing. Your well-being is worth every word. Here’s to finding healing and hope, one journal entry at a time.

The “best” wellness practice is the one you’ll actually return to—the one that meets you where you are, with gentleness and flexibility. Journaling offers that rare combination of emotional depth and practical ease.

You don’t need to be a writer, meditate perfectly, or wait for an appointment. You just need a pen, a page, and a few minutes to check in with yourself. Whether you use it to quiet your mind, sort through emotions, or simply mark the moments that matter, journaling can be a powerful anchor.

It’s not about choosing between journaling and other wellness tools—it’s about knowing that journaling is a worthy, healing practice in its own right. And it’s always there when you’re ready.

P.S. Explore my free journaling resources and paid memberships on my Holistic Journaling website (www.holisticjournalingink.com) and start your own journaling journey with us today. We’re here cheering you on as you discover the comfort and clarity this practice can bring. You’ve got this!