Wellness Wednesday

Expressive Writing vs. Journaling: What’s right for you?

By Suzan Moody, CNHP

Writing is one of the most powerful tools you can have for managing mental and emotional health. Whether you’re scribbling in a journal before bed or pouring your heart out in a private essay, getting thoughts onto the page can be surprisingly healing. But not all writing is the same. There are two popular styles, expressive writing and journaling, and each has its own benefits.  Which style is right for you? 

Expressive Writing

Expressive writing is a focused, time-limited form of writing where you explore your deepest thoughts and emotions, usually about a specific event or stressor. It’s raw, emotional, and not meant to be edited or polished. Psychologist Dr. James Pennebaker, who popularized this method, found that it can reduce stress, boost immune function, and improve mood.

Pros:

• Helps process trauma or tough experiences

• Can lead to personal insight and emotional release

• Takes only a few minutes a day

Cons:

• Can be emotionally intense

• Not ideal if you're not ready to revisit difficult memories

• May feel draining

If you are feeling overwhelmed and need to unload, then expressive writing might be the release you're looking for.

Journaling

Journaling is more flexible. It might include writing about your day, setting goals, tracking moods, or jotting down gratitude lists. It can be structured or free-flowing—whatever suits you.

Pros:

• Great for daily reflection and habit-building

• Encourages mindfulness and routine

• Can boost creativity and problem-solving

Cons:

• May stay surface-level without deep emotional insight

• Can become repetitive or feel like a chore

• Might not address deeper emotions unless intentionally explored

If you want a calming routine to check in with yourself, then journaling could be your new best friend.

You can even mix both! Some people start with journaling and turn to expressive writing during challenging times. There’s no “right” way to write—only what feels right to you. Whether it’s five minutes a day or once a week, putting pen to paper can be a small act of self-care that makes a big difference. Health and Hugs, 

Suzan Moody is a Certified Natural Health Practitioner at Healthy Habitz in Frankenmuth, Michigan, and specializes in Women’s Detox and Health.

The statements in this article have not been evaluated by the Food and Drug Administration (FDA).  This information is for educational purposes only and is not intended to diagnose, treat, cure or prevent any disease.  Please consult with your medical care provider prior to changing your dietary supplements.