Disclaimer: This article is based on research and insights from credible medical professionals, publications, and institutions. It is intended for educational purposes only and is not a substitute for professional diagnosis or treatment. If you believe you may be experiencing symptoms of bipolar disorder, please consult a qualified healthcare provider. 

Sometimes, as a woman living with bipolar II disorder, my emotions swell so intensely that I feel like I could scream. It’s like being a balloon pumped full of too much air—eventually, you burst. When I don’t pause or lean into the tools I’ve developed through my mental health journey, I find myself spiraling into rumination.

What Is Rumination—and Why Does It Matter?

According to the American Psychiatric Association, rumination is the act of repetitively thinking about the causes and consequences of distressing situations (American Psychiatric Association, 2020). For me, this looks like replaying negative moments in my head—and often out loud—imagining how things should have gone. I’ll think, “I should’ve said this,” or “Why didn’t I do that?” It’s a loop that leaves me feeling angry, overwhelmed, and emotionally drained. I used to think people would see me as “crazy.” But the truth is, I never had a healthy outlet to process the trauma or articulate how I felt. That’s when I rediscovered the power of journaling.

Journaling: A Safe Space for Bipolar Emotions

In an article for BP Hope, Journaling for Bipolar: Unlock the Power to Manage Your Disorder, writer Denise Mann explains that journaling can play multiple roles for those living with bipolar disorder. According to Mann, journaling can:

• Help people with bipolar understand their emotions more clearly

• Assist in problem-solving or planning for the future

• Track aspects of mood and behavior

• Sometimes predict—and prevent—episodes (Mann, 2024). 

Journaling, for me, is deeply therapeutic. During one of my hospitalizations, I used journaling as a way to document everything I was experiencing. Writing helped me remember small but significant details, reflect on my faith, and process the medical side of being hospitalized. I later turned that journal into a personal essay, which helped me share my truth with others.

I’ve filled several journals since then. Some even include pictures, poems, or short reflections. It’s not just writing—it’s storytelling. And when you live with bipolar disorder, having a judgment-free zone to release your thoughts is priceless.

At Ebony Emotions, we have a saying: “No one knows your tale better than you.” It’s part of our core values under the pillar of leadership—and it guides my journaling practice every time I open my notebook.

How to Use Journaling as a Mental Health Tool

Journaling isn’t one-size-fits-all. You can use it for your personal growth or incorporate it into your therapy sessions. Sometimes, it’s hard to find the right words during an appointment. Journaling before or after can help you track what’s really going on in your mind and body.

Ask yourself:

• How did I feel before writing?

• How do I feel now?

• Am I still upset, hopeless, or overly energized?

• Do I notice any mood shifts?

Tracking these patterns can help you detect early warning signs of depressive or manic/hypomanic episodes. It also makes it easier to adjust your treatment plan, especially if you’re noticing recurring behaviors or emotional triggers.

Personally, I keep multiple journals to help separate different parts of my life. I use a black journal for private reflections on family, friendships, and my illness, and a Brown one for setting short- and long-term goals. Segmenting my thoughts this way helps reduce the mental clutter—and keeps me from ruminating.

Start Where You Are

You don’t have to journal every day—only when you feel called to. Find a quiet space, open your notebook, and write for five, ten, or even twenty minutes—whatever your spirit needs at that moment. Your journal isn’t a performance or a diagnosis; it’s your private sanctuary—a space for your voice and your truth. If you’re not sure where to start, check out affordable journals and workbooks on Amazon or Etsy. Look for ones with writing prompts to help guide you.

As someone with bipolar II disorder, journaling is one of the most grounding tools in my wellness toolkit. It doesn’t replace therapy or medication, but it gives me clarity and control when my mind feels chaotic. It helps me remember: I’m not just surviving—I’m learning, growing, and writing my own story, one page at a time.

References: 

American Psychiatric Association. (2020, March 5). Rumination: A Cycle of Negative Thinking. American Psychiatric Association. https://www.psychiatry.org/news-room/apa-blogs/rumination-a-cycle-of-negative-thinking#:~:text=Rumination%20involves%20repetitive%20thinking%20or,and%20their%20causes%20and%20consequences

Mann, D. (2024, December 20). Journaling for Bipolar: Unlock the Power to Manage Your Disorder. Bp Hope. https://www.bphope.com/journaling-for-stability/