GUEST POST: Healing through words: How journalling can help you through life’s challenges

By Sarah Banks

Life can feel overwhelming at times, especially when you’re facing big changes, uncertainty, or emotional ups and downs. Sometimes, the thoughts in our heads feel too heavy to carry, and we struggle to make sense of them. That’s where journalling comes in - not as a perfect solution, but as a gentle tool to help you process, heal, and find clarity when you need it most.

Journalling is one of the simplest, most effective tools for dealing with stress, anxiety, big emotions, and life’s toughest moments. It’s about giving yourself a safe space to express whatever’s on your mind - without judgment, without pressure. Whether you’re living through menopause, fertility struggles, loss, or just the everyday stresses of life, journalling can be a powerful way to release emotions, understand yourself better, and even find moments of peace in the chaos.

And the best part? There’s no right or wrong way to do it. Whether you scribble down thoughts in bullet points, write full-blown journal entries, or simply jot down a few words each day, getting your thoughts out of your head and onto paper can make a huge difference to your mental wellbeing.

In fact, research shows that journalling can reduce anxiety, improve mood, help with sleep, and even boost the immune system by lowering stress levels.

I’ve seen the power of journalling firsthand, both in my own life and in the lives of the people I support through infertility, menopause, and life’s big transitions. It is why I created the IVF Positivity Planner and Menopause Positivity Planner - because I know how much it helps to have a guided space to reflect, process emotions, and feel more in control.

And I’m not the only one who believes in the power of journalling. One of the women in my infertility support community recently shared:

"Journalling became my safe space when I was struggling with anxiety. It gave me a way to make sense of my thoughts when everything felt too much. Writing things down helped me realise that my worries weren’t as big as they seemed in my head. It was like unloading a heavy backpack at the end of each day." - Emma, IVF Warrior

So, even if you’ve never journalled before, I promise - it’s easier than you think.

Why writing things down actually helps

We’ve all been there - stewing over something, replaying conversations in our heads, overthinking to the point of exhaustion. When thoughts stay trapped in our minds, they often feel bigger, scarier, and more overwhelming than they actually are.

Journalling gives you a chance to offload all that mental clutter, helping you to:

• Untangle emotions - Seeing things written down makes it easier to understand what’s really going on.

• Spot patterns - You might notice that certain situations or thoughts come up again and again, which can help you work out what’s triggering them.

• Challenge negative thinking - When we write things down, we can start to see which thoughts are irrational or unhelpful, making them easier to reframe.

• Feel a sense of control - Sometimes, just the act of writing something down can make it feel more manageable.

How journalling supports mental wellbeing

1. It can reduce anxiety and overthinking

Anxiety has a way of turning small worries into massive ones. Before you know it, you’re lying awake at 2am worrying about an email you sent last week or a conversation you had five years ago. Sound familiar?

Journalling can help by:

• Giving your thoughts a place to go, so they don’t swirl around in your head all day.

• Helping you separate real concerns from irrational worries, writing it down helps you differentiate between the two.

• Allowing you to create an action plan, which can make anxiety feel less overwhelming.

Try writing: "What’s the worst that could happen?" and "How likely is that really?" - this simple exercise can be surprisingly effective.

2. It can reduce stress & overwhelm

Ever feel like your to-do list is never-ending, and your brain is juggling a hundred different things at once? Journalling helps declutter your mind, making things feel less overwhelming and more manageable.

When you write things down, you see what actually needs your attention and what can wait. It also gives you space to think about solutions, set small goals, and remind yourself you’re doing better than you think.

Try this: If you’re feeling overwhelmed, make two lists:

1. Things I Can Control

2. Things I Need to Let Go Of

You’ll be surprised how much lighter you feel after writing it down.

3. It helps you be kinder to yourself

Let’s be honest, most of us are much harder on ourselves than we’d ever be on a friend. If you catch yourself stuck in self-doubt or negative self-talk, journalling can help shift your mindset and remind you you’re doing okay.

Instead of spiralling into “I’m not good enough” thoughts, journalling lets you reframe those thoughts and remind yourself of all the times you’ve handled difficult situations before.

Try this: Write down three things you’re proud of yourself for today - even if it’s just getting out of bed and making it through the day. Small wins count.

My Positivity Planners are great for this, with guided prompts to help you reframe self-doubt, celebrate small victories, and remind yourself that you’re doing your best.

4. It helps you sleep better

If bedtime equals overthinking time for you, journalling can help quiet the noise. Journalling before bed helps offload all those thoughts, so they don’t keep you awake all night, and we all function so much better when we’ve had enough sleep.

If you struggle to switch off at bedtime you could try a simple nighttime journalling routine, such as:

• Writing down any thoughts or worries so they don’t stay in your head. I also do this with any ‘To do’ lists I have in my head, so my brain doesn’t feel like it has to remember them.

• Listing three things you’re grateful for, shifting focus to something positive.

• Noting one small intention for tomorrow, to create a sense of purpose.

It doesn’t have to be deep - just getting thoughts out of your head can help you fall asleep faster.

5. It helps you see how far you’ve come

One of the best things about journalling? You can look back and see your progress. Sometimes, we feel stuck because we forget just how much we’ve already overcome.

When you write things down (your thoughts, worries, and wins) you create a record of your growth, your resilience, and everything you’ve worked through.

Try this: Look back at something you wrote a few months ago and ask yourself, “What would past me think of where I am now?” Chances are, you’ve come further than you realise.

Ready to start journalling?

Journalling isn’t about being a great writer - it’s about giving yourself space to reflect, process emotions, and take control of your thoughts. It’s a way to be honest with yourself, without judgement or expectation.

Journalling is about progress, not perfection. You don’t need fancy notebooks or deep reflections. Just start writing anything that comes to mind, and let it flow from there.

If you’re going through a tough time or just need a moment of calm in your day, give journalling a try. You might be surprised at how much it helps.

Need a little extra guidance? The IVF Positivity Planner and Menopause Positivity Planner are packed with structured prompts, exercises, and space for reflection, helping you navigate emotions, manage stress, and feel more in control - whatever life throws at you.