Beyond the Mood Boost: How Journaling Rewires Your Brain for Resilience

Studies have shown that expressive writing — which involves writing about emotional experiences — enhances neural processing in areas related to cognitive control and memory (DiMenichi et. al, 2019). This isn’t just about feeling better in the moment, but building long-term mental and emotional strength.

Think of the brain as a network of interconnected pathways. The more you use a particular pathway, the stronger it becomes. Journaling is like exercising the brain’s emotional regulation “muscles.”

Journaling — especially through expressive writing — can be a powerful tool for managing intense emotions. Studies suggest that putting feelings into words may help with cognitive reappraisal, or the process of reframing a situation to lessen its emotional impact (Lieberman et al., 2011). This likely involves the prefrontal cortex, the brain’s control center for planning, decision-making, and emotional control.

While more research is needed on specific functions in the brain related to the positive benefits of journaling, the act of writing about experiences appears to help connect emotions with rational thought. This promotes better emotional regulation over time and helps people to express their feelings with words.

Journaling encourages introspection, helping teens understand their motivations, values, and triggers. This self-knowledge is crucial for making healthy choices and building strong relationships. For instance, reflecting on a conflict with a friend can help a teen understand their own role in the situation and identify ways to communicate more effectively in the future.

Life inevitably throws curveballs. Journaling helps teens build resilience — the ability to bounce back from setbacks. By reflecting on past experiences, they can identify coping strategies that worked, learn from mistakes, and develop a more positive outlook. This process can be particularly helpful after a disappointment, like not making a sports team or receiving a bad grade. Studies have found that writing about stressful experiences can help individuals find meaning and increase resilience (Glass et al, 2019).

Mirror Journal, developed by the Child Mind Institute, is a digital tool designed to enhance the benefits of journaling. It offers interactive, clinician-designed prompts and AI-driven insights to guide reflection. The AI feature analyzes writing patterns, helping teens gain deeper insights into their emotions. Journal entries are stored locally on a user’s device, and no human has access to read entries, making Mirror a truly private space to express, reflect, and grow.

While other journaling apps exist, the Mirror journaling app is specifically designed for youth mental health, incorporating principles of child development and psychology. However, it’s important to remember that journaling isn’t for everyone. This is just one tool for supporting mental well-being; professional help is always recommended when needed. Resources for finding a mental health professional can be found here.

Mirror ensures that all personal information is handled with the highest standards of privacy and security, and is fully compliant with COPPA, SOC-2, and CCPA regulations.

Download Mirror today!

DiMenichi, B. C., Ceceli, A. O., Bhanji, J. P., & Tricomi, E. (2019). Effects of Expressive Writing on Neural Processing During Learning. Frontiers in human neuroscience, 13, 389. https://doi.org/10.3389/fnhum.2019.00389

Glass, O., Dreusicke, M., Evans, J., Bechard, E., & Wolever, R. Q. (2019). Expressive writing to improve resilience to trauma: A clinical feasibility trial. Complementary Therapies in Clinical Practice, 34, 240–246. https://doi.org/10.1016/j.ctcp.2018.12.005

Lieberman, M. D., Inagaki, T. K., Tabibnia, G., & Crockett, M. J. (2011). Subjective responses to emotional stimuli during labeling, reappraisal, and distraction. Emotion, 11(3), 468–480. https://doi.org/10.1037/a0023503