We have all been there. Writing “Dear Diary,” in a notebook we found and ranting about everything happening in our lives. Yes, it sounds cliché and juvinile, so the probability of you continuing it for more than two days was a rare thing. Journaling doesn’t have to be that way.

According to the University of Rochester Mental Health Center, journaling helps control symptoms of different mental health problems such as anxiety and depression by allowing you to prioritize your problems, fears, and concerns. Journaling can be a great outlet for ranting, but it can also be a way to focus your mind. A good example of this is in the idea of having a guided journal. These can include writing down three things you’re grateful for, three goals you have for the day, and even three things you wish you did better during the day.

When you can focus your mind on the positive events that happened during your day or reflect on what you could have done better, it forces you to take a step back from the emotions like worry, fear, anger, and stress. These are small ways that help you understand yourself and help you learn coping mechanisms to help your mental state. Setting small, attainable goals allows you to have victories throughout your day, no matter how stressful. Organizing your mind opens the door to being more mindful and optimistic which in turn helps better your mood.

If you have been feeling overwhelmed or frustrated with your mood or other’s behavior, journaling is a great tool you can use to take some of the overwhelmed feelings off your back. Whether it is guided or not, writing things down after they happen is shown to be a big first step to a happy and healthier life!