For some students, communicating emotions to others can feel daunting. Fear of judgment or vulnerability may discourage open conversations, especially when trust feels uncertain. Journaling offers an alternative outlet — a private space to express emotions that may be difficult to share aloud — and mental health experts say it can be beneficial.
In a college environment where students balance academics, work, social lives and extracurriculars, stress can accumulate quickly. Having a consistent, low-pressure method to process those emotions may help students feel more grounded and self-aware, particularly during high-stress periods such as midterms and finals.
The University of Rochester Medical Center says journaling can help individuals identify sources of stress and anxiety.
“When you have a problem and you’re stressed, keeping a journal can help you identify what’s causing that stress or anxiety,” the center said. “Once you’ve identified your stressors, you can work on a plan to resolve the problems and reduce your stress.”
Oakland University students Melayna Gargasoulas, a junior, and Alexa Kownacki, a senior, both acknowledge the potential benefits of journaling, even if they do not practice it regularly.
“I don’t journal, but I have considered doing it before,” Gargasoulas said. “I know it is common, and I think it is a good way to start or end your day.”
Setting aside even a few minutes each morning or evening can allow students to reflect on daily events and process emotions before moving on to the next task, she said. This habit can also encourage mindfulness, helping students slow down and recognize patterns in their thoughts or behaviors over time.
“I definitely think it can improve mental health by getting thoughts out of your mind and onto paper,” Kownacki said.
Rather than allowing emotions to build up when talking to others feels difficult, writing can serve as a release, she added.
Journaling prompts do not need to be structured or specific, the students said. Entries can reflect daily experiences, emotions or personal goals.
“If I were to start journaling, I would probably write my feelings for that day, what I did that day, and what I wish would have gone better,” Gargasoulas said. She believes reflection is a key part of journaling and can help clarify future goals. This type of self-reflection can be especially useful for students navigating personal growth and long-term decision-making during their college years.
Kownacki, a member of the Oakland University softball team, said her journaling would likely include reflections on athletic performance, such as how she can improve mentally in the game, along with everyday thoughts.
Common prompts include questions such as: “What do I want to accomplish today?” “How did today make me feel?” and “What can I do this week to better myself?”
One of journaling’s appeals is its lack of rules, Gargasoulas said. There is no required topic, word count or deadline. This flexibility allows journaling to adapt to individual needs, whether someone prefers bullet points, full paragraphs or brief notes throughout the day.
“By journaling, you can write out how you are feeling and assess the situation from there,” she said.
Ultimately, journaling allows individuals to sit with their thoughts and document both positive and negative moments without concern for outside judgment, offering a personal space for reflection and emotional processing.
