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Journaling is one of those things that sounds simple until you actually sit down to do it. Then suddenly you’re frozen, staring at a blank page, wondering how the hell to start untangling your brain.
I’ve been journaling on and off for years, mostly when I’m spiraling, restarting my life again, or trying to feel like myself after a breakdown. And what I’ve learned is that the right journaling supplies for mental health actually make a difference.
No, a cute pen won’t heal your trauma. But it will make you want to pick it up.
This post is everything I’ve used, loved, and still keep in rotation for when I’m writing through my healing.
The truth about journaling for mental health
You don’t have to journal every day. You don’t have to do it perfectly. You don’t need a specific prompt or a 5 a.m. routine. You just need a system that meets you where you are.
Some days I write one word. Some days I fill five pages. Some days I don’t open the damn thing. That’s all normal.
The supplies below aren’t about building the perfect setup. They’re about making it easier to show up when you’re trying to stay connected to yourself.
This pairs with the Girl, Get Up Challenge
Journaling is part of how I track my “one thing” every day inside the Girl, Get Up Challenge. It’s a 30-day mental health challenge I created for people trying to get back on their feet without pressure.
If you’re doing the challenge, keep your One Thing Tracker, your 3×3 goals, and your favorite journal supplies right in your nightstand or desk drawer. You don’t need to do it all. Just one thing a day.
You can download the whole kit and start today.
My Favorite Journaling Supplies for Mental Health + Healing
A good stack of journals
I don’t believe in having just one journal. I keep multiple types depending on what I need that day.
Ones I always keep around:
- A messy journal for venting
- A gratitude or “highlight of the day” journal
- A structured prompted journal
- A blank one for Ground Zero style check-ins and one-line tracking
- A super cheap notebook I don’t care about “ruining”
I like mixing it up. Some days I don’t want to deep dive. Some days I do. Different journals give me options. Link a bunch here based on different covers, sizes, and price points.
Pens I actually like using
If the pen doesn’t glide, I’m not journaling. That’s just how it is. I’ve tried a million pens and always come back to the same few.
Favorites:
- Gel pens that don’t smudge
- Felt tip pens for bigger writing
- Multi-colored pens for mood tracking
- Click pens for fast vent sessions
I keep a pen pouch full of my go-to options because if I’m already anxious, I’m not digging through a junk drawer. These matter more than you’d think.
Sticky notes and tabs
Sticky notes are how I organize my mess. I use them for:
- Writing reminders
- Sticking quotes in my journal
- Keeping my “one thing” front and center
- Leaving notes to myself from better days
- Flagging pages in past entries I want to revisit
You can link different sizes, colors, page flags, tabs…whatever works. I like having a variety. It helps me feel like I have a system even when I don’t.
Highlighters and markers
Sometimes I highlight stuff after I write it. Sometimes I make visual mood trackers. Sometimes I just color in the margins because I need something soothing to do with my hands.
Recommended:
- Mildliner highlighters
- Brush markers
- Crayola for cheap comfort
- Color-coded sets for themes or emotions
Journaling doesn’t have to be just words. Give yourself permission to scribble.
Printable tools
This is where the Ground Zero Kit comes in. I keep the one thing tracker and spiral interruption prompts printed out and taped into the front of my journal.
You can also find printable mood trackers, therapy check-in sheets, and monthly spreads online. But I made mine for the worst days, not the organized ones.
Simple organizing supplies
I’m not trying to turn my mental health into a hobby, but having a little storage setup helps. When I can’t find my journal or pens, I won’t use them. So I keep everything in one place.
Things I use:
- Pen pouch or zipper case
- Small basket or tray on my desk
- Drawer divider in my nightstand
- File folder for old entries or printed tools
Nothing fancy. Just enough structure to keep me from giving up before I even start.
Emotional support stickers
I didn’t think I’d be a sticker person but here we are. I use these as a way to mark wins. “You did it.” “Keep going.” “You’re still here.” Whatever feels like a high five.
You can find packs with mental health themes, cute animals, affirmations, whatever makes you smile. I throw them on journal pages when I hit a low or need a little joy.
Also works great with planners if you track moods or goals there.
Mood tracker templates
You can print these or draw your own, but having a visual way to track your emotional state helps you start recognizing patterns.
I’ve tracked things like:
- How many days I cried
- When I skipped meds
- When I had more energy
- Days where I felt proud
I keep mine simple. Circles. Dots. Colors. Nothing complicated. But it gives me something to look back on when I feel like nothing’s changing.
Link printable ones here or include this in the Ground Zero Kit.
Guided journals that don’t suck
I’m picky about these. Most guided journals are too fluffy or ask too much. But I’ve found a few that actually help me reflect without feeling like a chore.
I look for:
- One-page entries
- Easy prompts (not “what’s your five-year plan”)
- Space to write freely if I want
- Something that feels more like support and less like homework
You can link a few here based on different vibes. I like having one on hand when I’m too tired to think of what to write about.
My journal “extras” kit
Okay this is a little extra but I have a pouch with my favorite comfort tools I use while journaling that I keep in my Analog Bag. Think of it as my emotional survival kit.
What’s inside:
- Lip balm
- Calm essential oil
- Aaron’s Putty
- Snack
- Tissues (hopefully don’t need them)
Working on my physical health has honestly helped my mental health in a huge way. I lost 80 pounds naturally, and then another 50 with the help of a GLP-1. That journey has been life-changing for me, and if you’ve been thinking about starting your own, I highly recommend checking out BetterMerx.
You can use code LYNNEAH for 10% off. And if you have questions, message me on Instagram. I’m always happy to share what’s helped me.
FAQs on Journaling Supplies for Mental Health
No. Start with a notebook and a pen. That’s it. Add stuff as you figure out what helps you.
You’re still doing it. There’s no wrong way. Pick it back up when you can. One word still counts.
Start with one you don’t mind messing up. Cheap. Softcover. Unlined or lined, whatever feels good in your hands.
Totally. I just prefer paper because it slows me down. But if digital works better for you, go for it.
That’s real. Try one-line entries. Or make a list. Or use the Ground Zero prompts. Keep it safe. You’re not here to retraumatize yourself.
Journaling isn’t a trend for me. It’s survival. It’s how I remind myself who I am when everything feels heavy. And yeah, sometimes having a pen that glides right or a page that feels nice to write on makes it easier to show up for myself.
If you want to rebuild your connection to yourself one page at a time, the Girl, Get Up Challenge is the softest way to start. No pressure. No streaks. Just one thing a day.
And if you want a little check-in from me every week with the real stuff I’m walking through, sign up for my Coffee Chat emails. I send them every weekend. No fluff, just truth.
When you’re ready, girl get up.
