If you are going through a major health issue or navigating a big change, consider putting pen to paper. Writing about stressful challenges can actually help you feel better, improve your coping and may even boost your well-being.

“Journaling gets your deepest thoughts and feelings out of your mind and onto paper,” said NorthShore Integrative Medicine Psychotherapist Merikay Kimball, MA, LCPC. “This can be helpful if you’re feeling overwhelmed or anxious.”

Journaling offers the opportunity to release pent-up negative emotions, evoke mindfulness, and think of your dreams and ambitions. Expressive writing is a route to healing – emotionally, psychologically and psychologically. It’s also a great way to spark your creativity if you’re feeling in a rut.  

Kimball recommends setting a timer for 20 minutes to write and notice how you feel afterward. If you experience a positive shift toward lightness or relief, try journaling several times each week.