How Mindful Journalling Can Boost Your Mood and Bring Clarity

If your mind feels cluttered, scattered, or always on, journalling can be your pause button - a quiet rebellion in a world that never stops. It offers a rare moment to breathe, reflect, and return to yourself.

At One Organics is rooted in simple, soulful rituals that soothe the nervous system and nourish the soul. Journalling is amazing - it's an easy and accessible, but powerful way to cultivate mindfulness and reconnect with your inner calm.

What Is Journalling, really?

Journalling isn’t about perfect sentences or polished pages. It’s not a diary of events or a to-do list. It’s a safe, judgment-free space where your thoughts, emotions, and inner voice can land on paper.

Think of it as emotional decluttering. Just as you tidy your home to feel more spacious, journalling clears the mind so you can breathe easier, see more clearly, and feel more at peace.

Some days you may fill a page, other days just one sentence - and that’s enough. The point is to show up for yourself, exactly as you are.

The Science of Journalling for Stress Relief and Clarity

Research shows that expressive writing has profound effects on mental clarity and emotional wellbeing:

Reduces stress - activates the brain’s rational center (prefrontal cortex) and calms the fear and stress center (amygdala).

Boosts mood - studies from UCLA and the University of Texas found that writing about emotions lowers anxiety and builds resilience.

Brings clarity - putting thoughts on paper helps you organise them, see patterns, and make sense of your experiences.

Improves sleep - a 2018 study found that journalling before bed, especially noting what you’ve accomplished, can ease racing thoughts and support better rest.

Psychology professor James Pennebaker who did the study at the University of Texas, developed a journalling technique designed to enhance mental health.

He says that writing helps you clear your mind and helps you put things together. It helps you get a better understanding of what has happened. It slows the process down and ties things together giving your brain time to process everything.

In short, journalling can helps you go from feeling scattered and stressed to feeling calmer and more in control of your thoughts.

How to Start: A Simple Ritual

You don’t need fancy stationery or hours of free time - just a willingness to pause. Here’s a gentle way to begin:

1.      Set the scene. Light a candle, diffuse your favourite essential oil (lavender or geranium are great calming choices), and find a quiet place to sit.

2.      Take a few grounding breaths. Inhale for 4, exhale for 6. Repeat a few times to arrive in the moment.

3.      Choose your prompt. Try one of these:

“Right now, I feel…”

“What’s taking up space in my mind?”

“What do I need to let go of today?”

4.      Write freely. Don’t edit or judge. Let your pen move, even if it’s only for 5 to 10 minutes.

5.      Close with intention. Finish with a stretch, a sip of tea, or an affirmation
Take a deep breath, notice how you feel, and gently set an intention for the rest of your day. You can choose the affirmation that speaks to you:

·       For a gentle, mindful pause say: “I breathe in serenity and exhale tension.”

·       For a simple, practical reminder: “Today, I choose calm over stress.”

Let the words settle in and carry that sense of calm with you as you move forward.

Journalling with Essential Oils: A Mindful Pairing

Enhance your journaling practice by engaging your senses with the right essential oils. Try these combinations:

Calm & Reflective: Lavender + Frankincense + Geranium – creates a peaceful, grounding space for deep reflection.

Focused & Energised: Lemon + Rosemary + Peppermint – clears the mind, boosts concentration, and encourages clarity.

Creative & Emotional Release: Ylang Ylang + Lavender + Geranium – inspires self-expression and gentle emotional release.

Diffuse your chosen blend, letting the aroma support your journaling ritual.

Final Thoughts

Journalling isn’t about fixing yourself - it’s about meeting yourself. Honestly. Gently. Without rush. Whether you’re a busy working mum or simply craving clarity, this is a gift you can give yourself in times of stress.

At One Organics is here to support your rituals - big and small- because mindfulness isn’t a destination. It’s a way of being.

Further Reading / References:

1. UCLA Study on Emotional Expressiveness and Anxiety
   A randomised controlled trial (Niles et al., 2013) found that expressive writing reduced anxiety only among participants high in emotional expressiveness, while those low in expressiveness experienced increased anxiety levels. Semel Institute
   
   
2. Pennebaker’s Expressive Writing Research (University of Texas)
   Dr. James Pennebaker’s foundational experiments demonstrated that writing about emotional experiences improved physical health (e.g., immune response), elevated mood, and reduced healthcare visits in the months following the intervention.

PubMed Central - Research on Expressive Writing in Psychology,

psychologyinaction.org - Psychology Classics: James Pennebaker’s Expressive Writing Paradigm