When You Can’t Speak It, Write It — And Let It Out

"Why is this white piece of paper staring at me as if it is mocking me"

- My though when I first tried to do journaling

It was back when I was so exhausted not physically but mentally, I felt alone, misunderstood, forgotten, wrong, with no value , and right then I decided that I NEED to do something, anything to help me. 

Every time I was trying to share what I was going through people were either trying to fix me, not listen or not wanting to understand me. So there it was - that mean piece of paper with the pen...

"Just one sentence" - I said - and it just started flowing. $ pieces of paper later I realize that even I did not know what I was going through before writing everything down.

Let's "dissect" the act of journaling and how it could benefit you.

Sometimes the hardest part of healing is finding the words.
You feel heavy, overwhelmed, disconnected — but when someone asks “What’s wrong?”, you just say “I don’t know.”

That’s where journaling comes in.

Not as homework.
Not as a productivity hack.
But as a quiet, honest space where you can finally tell the truth — even if it’s messy, unclear, or hard to name.

And science agrees: writing things down can actually change the brain.

 The Science of Journaling

In the late 1980s, psychologist Dr. James Pennebaker discovered something groundbreaking:
People who wrote about their deepest thoughts and feelings for just 15–20 minutes a day for several days experienced:

• Stronger immune function

• Lower blood pressure

• Less anxiety

• Fewer doctor visits

• Greater emotional clarity

Writing didn’t just help them feel better — it helped them get better.

More recent neuroscience studies have shown that labeling emotions through writing reduces activity in the amygdala(the brain's fear center) and increases regulation in the prefrontal cortex, which helps us feel calmer and more in control.

How to Journal When You Don’t Know Where to Start

Ok, You don’t need a fancy notebook or a perfect mindset. Just a willingness to be honest — even if it’s only to yourself.

Here are a few simple techniques that worked for me and that I advice you to try:

1. Freewriting (a.k.a. the brain dump)

Set a timer for 5–15 minutes. Write without stopping. No editing. No filtering. Let everything pour out — even if it makes no sense.

“I don’t know what to write” is a valid sentence. Just keep going.

2. Feelings First

Instead of journaling about what happened, start with how you feel. Example:

“I feel tense. I feel confused. I feel like I’m trying too hard.”
Naming emotions softens their grip. You don’t have to fix them — just notice them.

3. The 3-Question Method

Try answering these:

• What’s weighing on me right now?

• What do I wish someone would say to me?

• What do I need to let go of?

Even just one of those can unlock something meaningful.

4. Write to Someone (and never send it)

You can even try writing a letter to someone — living or not — and saying everything you’ve never said.
This powerful exercise helps release suppressed emotions, especially around grief, anger, or unresolved experiences.

 Why Journaling Helps More Than You Think

• It gives shape to the fog. You can’t heal what you can’t see.

• It slows down your racing mind. Pen on paper is like a nervous system reset.

• It helps you hear your inner voice again — underneath the noise, the shoulds, the shame.

• It creates a safe space — one where you don’t need to be filtered or fixed.

And most importantly:
It reminds you that your truth matters, even if no one else is reading it.

Just remember what you write is just for you - You don’t need the right words. You just need a place to begin, be honest and be yourself.

Start with the weight.
Start with the silence.
And let the page carry what you no longer have to.

Stay safe, loved and proud!