The best examples of journaling for stress relief: 3 practical examples you can start today

Let’s start with the most low-pressure, zero-perfection method: the brain dump. If you want examples of journaling for stress relief: 3 practical examples that fit real life, this one is the go-to for busy, overwhelmed people.

How a brain dump works in real life

Picture this: it’s 11:47 p.m. You’re exhausted, but your mind is spiraling:

• Did I send that email?
• What if my boss hated my presentation?
• I really need to call my mom.
• Why did I say that in the meeting?

Instead of lying there stewing, you grab a notebook and write everything down exactly as it shows up in your head. No structure, no grammar, no pretty handwriting. Just a messy, honest brain unload.

A real example of a brain dump page might look like:

“I’m worried I’m going to mess up tomorrow’s client call. I feel behind on everything. I hate that I procrastinated again. I need to book that dentist appointment. I’m scared about money. I don’t want to disappoint anyone. I’m tired of feeling like I’m always behind. I miss having free time. I wish I could just rest without feeling guilty.”

That’s it. That’s journaling. It’s not a novel; it’s a pressure release valve.

Why this example works for stress relief

Brain dump journaling helps you:

• Get racing thoughts out of your head and onto paper
• See your worries more clearly instead of feeling them as one giant cloud
• Separate “things I can do something about” from “things I can’t control”

Research backs this up. Expressive writing—putting your thoughts and feelings into words—has been linked to reduced stress and improved mood. The National Institutes of Health has summarized decades of research showing that writing about emotional experiences can support both mental and physical health (NIH).

A simple 5-minute brain dump routine

If you like concrete examples of journaling for stress relief, try this:

• Set a 5-minute timer.
• Write nonstop: worries, to-dos, fears, random thoughts.
• When the timer ends, draw a line under what you wrote.
• Under the line, quickly mark each item with:
  • A for “actionable” (I can do something about this)
  • N for “not in my control”

Then pick one “A” item and write the next tiny step you can take tomorrow. For example:

“Email Sarah to ask for clarity on the deadline.”

That’s how this example of journaling for stress relief turns into real-world stress reduction: you move one thing forward and give yourself permission to release the rest for now.

2. The 3-Column Stress Journal: One of the best examples of turning anxiety into clarity

If you like a bit more structure, this is one of the best examples of journaling for stress relief because it helps you challenge your thoughts instead of just drowning in them.

This method borrows from cognitive-behavioral therapy (CBT), which is widely used to treat anxiety and stress. CBT-style journaling helps you notice unhelpful thought patterns and replace them with more balanced ones. The American Psychological Association and many clinical programs use similar techniques in therapy.

How the 3-column method works

You divide your page into three vertical columns:

• Column 1: Situation – What happened?
• Column 2: Stressful Thought – What did you tell yourself?
• Column 3: Balanced Response – What else might be true?

Here’s a concrete example of this journaling method in action.

Real example: Work anxiety

You had a tense meeting with your manager. Your journal might look like this:

Situation:
“Manager frowned during my presentation and asked, ‘Are you sure about these numbers?’”

Stressful Thought:
“I’m incompetent. They’re going to realize I’m not good enough and I might lose my job.”

Balanced Response:
“Presentations are stressful for most people. One question doesn’t mean I’m incompetent. My manager often asks detailed questions. I prepared carefully and double-checked most of the numbers. Even if I made a mistake, it’s fixable, and I can correct it tomorrow.”

Notice what’s happening here: the stress isn’t magically gone, but it’s dialed down from a 9/10 panic to maybe a 5/10 concern.

Real example: Social stress

Another example of this journaling for stress relief might be after a social event:

Situation:
“Left a party early and no one texted to check on me.”

Stressful Thought:
“No one actually cares about me. I’m forgettable and boring.”

Balanced Response:
“People were caught up in their own conversations. I often don’t text people either when I get home. My friends have shown they care in other ways, like inviting me out and checking in during the week. One night doesn’t define my worth.”

Why this example of journaling for stress relief is powerful

This method works because it slows down the automatic, catastrophic thinking that ramps up stress. You’re literally training your brain to:

• Notice your inner dialogue
• Question whether your thoughts are 100% accurate
• Practice more realistic, self-supportive responses

The Mayo Clinic notes that identifying and reframing negative thinking patterns is a key part of reducing stress and improving mental health (Mayo Clinic – Stress management).

You don’t have to do this perfectly. Even one or two lines in the “Balanced Response” column can shift your mood noticeably.

3. Gratitude + “Tiny Wins” Journal: A practical example of rewiring your stress focus

When you’re stressed, your brain becomes a heat-seeking missile for problems. You only see what’s wrong: what you didn’t do, what might go badly, what already feels like a failure.

That’s why a gratitude and tiny wins journal is one of the most underrated examples of journaling for stress relief: 3 practical examples you can use daily.

This isn’t about pretending everything is fine. It’s about gently training your attention to also notice what’s not on fire.

How this journaling example works

At the end of the day, you write two short sections:

• 3 things I’m grateful for (small is better than grand)
• 3 small wins from today (even if the day felt awful)

A real entry might look like this:

Gratitude:

1. Morning coffee tasted really good.
2. My friend texted me a funny meme.
3. I had 10 quiet minutes to myself in the car.

Tiny Wins:

1. Sent that email I’d been avoiding.
2. Went for a 10-minute walk instead of scrolling my phone.
3. Didn’t snap at my partner even though I was tired.

Another example of this kind of journaling for stress relief:

Gratitude:

1. My back didn’t hurt as much today.
2. The weather was actually nice.
3. My kid laughed so hard at dinner.

Tiny Wins:

1. I made one healthy meal.
2. I asked for help at work instead of quietly panicking.
3. I turned my phone off 30 minutes before bed.

Why this example reduces stress over time

Studies from places like Harvard Medical School have found that gratitude practices are linked with better sleep, improved mood, and lower stress levels (Harvard Health – Giving thanks can make you happier).

What makes this one of the best examples of journaling for stress relief is that it’s short, repeatable, and realistic. You’re not forcing yourself to be “positive.” You’re simply acknowledging:

• Something good happened today, even if it was small.
• I did something today, even if it wasn’t perfect.

Over weeks, this shifts your stress baseline. Your brain starts scanning for things to write down later—good moments, small progress, tiny wins—which naturally pulls some attention away from constant threat mode.

More real examples of journaling for stress relief in everyday situations

To make this even more practical, here are several real examples of how people use these methods in specific stressful moments.

Example: 2 a.m. anxiety spiral

You wake up in the middle of the night, heart racing, thinking about everything at once.

• You grab your notebook and do a 5-minute brain dump.
• You write: “I’m scared I’ll never get out of debt. I’m behind at work. I’m worried about my dad’s health. I’m tired of feeling like I’m failing.”
• Then you mark what’s actionable: maybe “create a simple budget this weekend” or “schedule a check-in call with Dad’s doctor.”

You’re not fixing your whole life at 2 a.m., but you’re telling your brain: I’ve heard you, I’ve written it down, and we’ll handle it in the morning. That alone can lower the stress enough to fall back asleep.

Example: After a fight with your partner

Your emotions are loud, and your thoughts are harsh: “They never listen. I always have to be the one who apologizes.”

You open your journal and use the 3-column method:

• Situation: “We argued about chores. They said I don’t help enough.”
• Stressful Thought: “They don’t appreciate anything I do. Maybe this relationship isn’t going to work.”
• Balanced Response: “We were both tired. I have been more distracted lately. They also do a lot that I forget to acknowledge. This doesn’t mean the relationship is doomed; it means we need a clearer plan and maybe a calmer conversation tomorrow.”

Your nervous system gets a chance to cool down before you say something you regret.

Example: Burnout creeping in at work

You feel like you’re never doing enough. Every day ends with “I didn’t finish my list.”

At night, you use the gratitude + tiny wins journal:

• Gratitude: “Had a helpful 1:1 with my coworker,” “Got to work from home,” “Lunch actually tasted good.”
• Tiny wins: “Finished that report,” “Asked my boss to clarify priorities,” “Did 5 minutes of stretching between meetings.”

Over time, this becomes one of your personal best examples of journaling for stress relief because it helps you see: you are doing things that matter, even when your inner critic says otherwise.

How often should you use these examples of journaling for stress relief?

You don’t need to journal every day for an hour. That’s where a lot of people give up.

Here’s a realistic way to use these examples of journaling for stress relief: 3 practical examples without burning out:

• Use brain dump journaling when your mind feels crowded or you can’t sleep.
• Use the 3-column stress journal when one specific situation is really bothering you.
• Use the gratitude + tiny wins journal a few nights a week to gently retrain your focus.

Even 5–10 minutes, two or three times a week, can make a noticeable difference in how you carry stress.

If your stress feels unmanageable, journaling can be a supportive tool alongside professional help. Organizations like NIMH and CDC offer guidance on when it might be time to reach out to a mental health professional (NIMH – Stress, CDC – Coping with stress).

FAQ: Real questions about examples of journaling for stress relief

What are some quick examples of journaling for stress relief if I only have 5 minutes?

If you’re short on time, a few of the best examples include:

• Writing three sentences that start with “Right now, I’m stressed about…” and then adding one sentence for each that starts with “One small thing I can do is…”
• Doing a 3-line gratitude entry: “Today I’m grateful for…”, “One thing I handled better than I expected was…”, “One thing I’ll let myself stop worrying about tonight is…”
• A mini brain dump: fill half a page with whatever is on your mind, then circle just one thing you’ll handle tomorrow.

All of these are very small examples of journaling for stress relief, but they still give your mind a place to land.

Do I have to write by hand, or can I type my journal?

You can absolutely type if that’s easier. Some people find that writing by hand slows their thoughts down and makes the process feel more grounding. Others feel more comfortable on a keyboard. The best example of a journaling habit is the one you’ll actually stick with. If typing on your phone or laptop gets you to do it, that’s perfectly fine.

I’m afraid someone will read my journal. Any examples of how to handle that?

You’re not alone in that fear—it’s very common. A few practical options:

• Use a notes app with a password.
• Write on paper and then tear or shred the pages after a brain dump.
• Use shorthand or symbols only you understand.

Remember, these examples of journaling for stress relief are about the process, not the product. You don’t have to keep what you write for it to help.

What if I don’t know what to write?

Start with sentence starters. Here are a few examples of prompts you can reuse:

• “Right now, I feel stressed because…”
• “The thought that keeps coming up is…”
• “If I could be kind to myself about this, I would say…”
• “One tiny win from today is…”

You’re allowed to repeat the same prompts every day. Familiar prompts can make journaling feel less intimidating.

Can journaling replace therapy for stress and anxiety?

Journaling is a helpful tool, but it’s not a replacement for professional care if your stress or anxiety is intense, long-lasting, or impacting your ability to function. Think of these examples of journaling for stress relief as one part of your toolkit—alongside sleep, movement, social support, and, when needed, therapy or medical care.

If you’re noticing signs of anxiety or depression that don’t ease up, it’s worth talking with a healthcare provider. Sites like NIMH and Mayo Clinic outline warning signs and treatment options.

Final thought

You don’t need the perfect notebook, the perfect routine, or the perfect mindset to start. You just need a few minutes and a willingness to see what’s already inside your head.

Try one of these examples of journaling for stress relief: 3 practical examples tonight—brain dump, 3-column, or gratitude + tiny wins—and notice how you feel afterward. Not fixed. Not transformed. Just… a little lighter. That’s the point.