Start by setting aside a quiet, comfortable space where you can write without distractions. Begin each session by reading the prompt carefully, allowing yourself to fully understand the question or theme related to your health challenge. Write freely and honestly, focusing on your feelings, experiences, and any physical or emotional changes you notice. Use the prompts to explore different aspects, such as coping strategies, support systems, or moments of progress, and don’t worry about grammar or structure. If you feel stuck, try breaking the prompt into smaller parts or writing a list of thoughts before expanding on them. Reflect on your entries periodically to identify patterns or insights that can guide your next steps. Remember, this process is for you—approach it with kindness and patience, allowing your journaling to be a safe space for expression and growth.

Read more tips on how to start and keep a journaling practice that can guide your wellness and personal growth.

Journaling about health challenges helps people process emotions, reduce stress, and clarify symptoms and patterns, supporting better self-management and clearer communication with clinicians. Decades of research on expressive writing (Pennebaker and colleagues) and subsequent randomized trials and meta-analyses report improved mood, reduced distress, and—in some studies—fewer healthcare visits and measurable changes in immune markers; other studies document psychological benefits for people living with chronic conditions such as cancer and arthritis. Regular entries also function as structured symptom tracking that can reveal triggers, improve treatment adherence, and make medical appointments more productive, turning emotional processing into practical gains in coping and health outcomes.

Learn about the science-backed benefits of journaling along with primary sources.