Expressive Writing vs. Journaling: What’s the Difference (and Why It Matters for Your Wellness)

At Sage Wellness Center, we often talk about ways to support your wellness that don’t come in a bottle or require a prescription. One of the most overlooked but powerful tools I’ve used in my own life is writing.

But not all writing is created equal.

There are two very different kinds I use depending on what I need:
Expressive writing and journaling.

Both are helpful, but they serve totally different purposes. Here’s how I use them—and how you might, too.

1. Expressive Writing: When You Need to Get It Out

I first turned to expressive writing during a time of grief. The emotions were heavy, and I didn’t always have a safe space—or the right words—to talk about them. Expressive writing became a way of letting those feelings out without anyone needing to see or understand them.

This kind of writing isn’t meant to be kept or re-read. In fact, it’s best when it’s torn up, burned, or thrown away. That act of destroying the writing can feel like releasing a weight.

You’re saying: “These thoughts don’t live in my head anymore.”

Why expressive writing helps:

• You don’t have to censor yourself. No one will read it.

• It helps you process intense or dark thoughts safely.

• It takes away the pressure to “say it right.”

• A time limit—just 3 minutes—is enough to unload a lot.

Some people worry that writing down negative thoughts makes them more real. But I’ve found the opposite: when the thoughts stay in your head, they bounce around and feel even bigger. Writing helps shrink them down.

2. Journaling: When You Want to Remember

Journaling is a completely different tool. I turn to it when I want to track facts, patterns, or changes over time.

I keep a “symptom and medication log” where I note when something pops up, what I did about it (supplement, OTC, or prescription), and how it responded. I also jot down physical activity or other wellness habits.

Why journaling helps:

• You get accurate records to share with wellness providers.

• You can spot patterns and track what’s working.

• It helps you become more aware of your body’s needs over time.

Journaling gives you data and insight—especially if you’re navigating chronic symptoms or working toward a wellness goal.

3. Can You Do Both? Yes—and Sometimes You Should

I’ve used both types of writing on the same day—but I always keep them separate.

One sheet of paper is for emotional release and gets destroyed. Another one is for tracking and goes into a notebook. Sometimes expressive writing clears the emotional clutter so I can journal more clearly. Sometimes journaling gives me control when emotions feel chaotic.

You don’t have to choose one forever—just ask yourself:
“What do I need right now?”

4. Getting Started (Even If You’re Not a “Writer”)

If you’re curious about either kind of writing, my advice is simple:
Start with what sounds doable or interesting.

• Expressive writing: Set a timer for 3 minutes. Let your thoughts spill out. Then shred or burn the page.

• Journaling: Pair it with a daily habit like brushing your teeth. Keep your notebook where you’ll see it.

And if it feels awkward at first? That’s okay.

Most of us didn’t grow up seeing adults write down their feelings or health notes. But just because it wasn’t modeled doesn’t mean we can’t learn. Use sticky notes, phone reminders, or even a check-in with a friend.

You’re not failing—you’re creating a new rhythm.

Final Thoughts

Expressive writing and journaling are quiet tools, but they can be powerful parts of a wellness journey.

Whether you’re working through emotions or tracking symptoms, writing gives you something solid to hold onto—or to let go of.

If you’re not sure where to begin, stop by the front desk. I’m always happy to share real-life tools that don’t require anything fancy—just a pen, some paper, and a little time.