How Junk Journaling Changed My Mental Health Routine

I never thought torn paper, vintage lace, and bits of ribbon would become part of my self-care routine—yet here I am, crediting junk journaling for reshaping the way I take care of my mental health.

💭 What Is Junk Journaling?

Before I dive into my story, let me explain for the newcomers: a junk journal is a handmade book filled with scraps, memories, mixed media, ephemera, old pages, and your own personal flair. It can be anything you want—a diary, a sketchbook, a scrapbook, or even a soul-soothing collage space.

And in my case, it became a healing tool.

🌿 From Chaos to Calm: My Mental Health Before

There was a time I felt completely overwhelmed. My mind raced constantly, my emotions felt tangled, and self-care was just another task I never made time for. I tried journaling before, but staring at lined pages and being told to “just write” never really helped me relax.

I needed something more creative… less structured… something that didn’t feel like work.

That’s when I stumbled upon junk journaling.

🎨 The Healing Power of Messy Pages

The first time I sat down with my glue stick, a pile of old envelopes, and scraps of fabric, something shifted. I wasn’t thinking about my to-do list or trying to fix myself—I was simply present. The act of choosing textures, layering paper, and writing small thoughts felt like meditation through art.

Here’s how junk journaling quietly transformed my mental health:

✨ 1. It Slowed Me Down

Life moves fast. My thoughts used to move even faster. But junk journaling made me pause. Ripping paper, choosing colors, and arranging pieces on a page forced me to slow down and focus on one thing at a time. That sense of slowness helped quiet my anxious thoughts.

✨ 2. It Gave Me a Safe Space to Feel

Some days I use my junk journal to write out emotions I can't say aloud. Other days, I just paste colors and images that reflect how I feel inside. There's no pressure to be neat or perfect—and that gave me the freedom to be emotionally honest.

✨ 3. It Boosted My Creativity (and Confidence)

Mental health is deeply connected to creativity. As I created pages I actually loved, I started feeling proud of myself again—even if no one ever saw the journal. It reminded me that I can make beautiful things, and that I’m more than just my bad days.

✨ 4. It Created a Routine I Actually Enjoy

I now look forward to my “me time.” I light a candle, turn on soft music, and bring out my journal. It's become a weekly ritual that grounds me, especially during high-stress moments.

✨ 5. It Helped Me Practice Gratitude

Many of my pages include little notes of gratitude, even if it's just a scribble:
“Today I drank tea in silence and it felt good.”
Those tiny moments of acknowledgment have helped shift my mindset in a powerful way.

🌼 Final Thoughts

Junk journaling isn’t just an art form—it’s a gentle, soulful way to care for yourself.

It doesn’t matter if you're an artist or a beginner. What matters is showing up for yourself in this small, creative way.

If you’ve been struggling to find a mental health routine that feels natural, nurturing, and even fun—give junk journaling a try. It changed my life, and it just might change yours too.

💌 Want a free junk journal starter kit? Download one from my freebies page!

Let me know in the comments—have you tried junk journaling before? How has it helped you?