Expressive Journaling
Creating Comfort and Connection: The Power of Daily Expressive Journaling for Your Child
A daily journal is a valuable tool to support your children as they navigate through difficult times. It is referred to as expressive journaling, a self-directed, emotional expression tool that helps children process their feelings and reduce stress. Encouraging your children to write and/or draw daily, generally for at least 15 to 20 minutes, it provides a safe and consistent way for them to express their feelings and thoughts each day. Remind them that by doing this, they are creating a special gift for their loved one (whether is a mother, father, sibling, etc.) who is away. It is a way for the child to let their loved one know they are thinking of them. Once that loved one returns, it will make him very happy and loved. While their loved one will enjoy this, it provided a benefit to the child, so they are better able to process emotions and reduce stress.
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It is helpful to encourage each child to spend a quiet moment with their journal, perhaps with calming music or simply in a peaceful space. This special time allows them to focus, feel safe, and connect with their feelings. Let them know that this is a calm, caring moment just for them and the one they love and miss, a little space where they can think, feel, and share without distractions. Try to schedule journaling each day but perhaps try after breakfast, but they can also write in it anytime during the day when they have thoughts they want to share.
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Your gentle facilitation, such as reminding them to use the journal, listening to what they share, and validating their emotions, can make a significant difference in their emotional well-being. This process also helps children understand that even when their loved one is away, that their loved one is still thinking of them and loves them very much.
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Research shows that when children have a healthy outlet for their feelings (like the expressive journal), they are less likely to develop increased anxiety, dissociation, or other mental health issues. Expressive writing helps strengthen their emotional resilience and supports healthy brain development, especially during stressful periods that they are experiencing. It is also shown to reduce stress, promote relaxation, and improve emotional and physical health, including sleep quality.
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As you guide them through this process, remember to be patient and compassionate. Offer reassurance, listen actively, and acknowledge their feelings without judgment. Knowing that they are creating something meaningful for their loved one and taking time for themselves in a peaceful setting can give them a sense of purpose and connection. This consistent support and the special, calming time they spend with their journals will help provide stability until their loved one returns.
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Learn How to Introduce the Expressive Journal to Your ChildWe invite you to visit the following page to see an example on how to introduce the Expressive Journal to your child, learn simple, practical tips on how to create one for your child. You'll find guidance on how to set up a welcoming and calming space for journaling, as well as ideas for encouraging your child to express their feelings through writing or drawing. By exploring these examples and strategies, you will be empowered to help your child develop a valuable tool for processing emotions, reducing stress, and strengthening their emotional resilience. Start today and give your child a meaningful way to share their thoughts and feelings in a safe, supportive environment.
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References
- Baikie, Karen A., and Kay Wilhelm. 2005. “Emotional and Physical Health Benefits of Expressive Writing.” Advances in Psychiatric Treatment 11(5):338–46. doi: 10.1192/apt.11.5.338.
- Hu, C. S., Zhang, H., Hu, L., Nadiiev, A., Yan, J., & Liu, M. (2024). Efficacy of positive expressive writing in reducing depression and social anxiety symptoms among schoolchildren during COVID-19: A randomized controlled trial. Journal of health psychology, 13591053241295446. Advance online publication.
- Pennebaker, James W., and Sandra K. Beall. 1986. “Confronting a Traumatic Event: Toward an Understanding of Inhibition and Disease.” Journal of Abnormal Psychology 95(3):274–81. doi: 10.1037/0021-843x.95.3.274.
- Travagin, G., Margola, D., & Revenson, T. A. (2015). How effective are expressive writing interventions for adolescents? A meta-analytic review. Clinical psychology review, 36, 42–55. https://doi.org/10.1016/j.cpr.2015.01.003
- Watson, Renee, M. Ratini, and Melinda Murray Ratini, eds. 2023. “Journaling for Emotional Wellness.” Nationwide Children’s.
