"Journaling is not a cure-all," says licensed professional counselor Jill Howell, but there are plenty of benefits.

Many mental health experts recommend journaling because it can improve your mood and manage symptoms of depression . Studies support this and suggest journaling is good for your mental health . It may also make therapy work better.

"Even if it's just total negative, garbage nonsense that I'm scribbling on a page, it helps clear my mind and figure out what is exactly bothering me," says Suchon, who lives in Tijuana, Mexico.

For most her life, 33-year-old Christina Suchon has lived with depression . Through the ups and downs, one thing that's helped time and again is writing in a journal.

How It Helps

Makes you more aware. Journaling helps you get to know yourself better.

Expressing yourself in a journal can bring your thoughts and feelings to the surface. Many people are surprised by what they write, says Denver psychotherapist Cynthia McKay. You may discover you're worried about something you didn't know was upsetting you until you wrote it down.

You can keep your journal private or share it with your therapist. She can help you see what's important and use it to help you move forward.

Lets you take control. When your thoughts and worries swirl around, putting pen to paper can cut down the chaos. "When we write things down, they feel more manageable," says clinical psychologist Perpetua Neo, PhD.

Suchon agrees. She says writing helps her get things into perspective and puts a damper on feelings of worthlessness. "It brings me back to reality."

Journaling helps you take an active role in your treatment. It empowers you to do something to help yourself feel better. It also helps you recognize when you feel worse and need extra help.

Shifts your viewpoint. Keeping a journal gives you a chance to use positive self-talk.

"I like to use gratitude journals and affirmation journals with my clients," says Charlynn Ruan, PhD, a licensed clinical therapist. Ruan says writing about happy memories is especially powerful because depression tends to bring up negative feelings. "It's like retraining your brain."