Humans have been jotting down their feelings and experiences for millennia. The earliest example of a diary is over 4,500 years old, written on papyrus by a mid-level official who helped in constructing the Great Pyramid of Giza.

Since then, other noteworthy diarists have included Lord Byron, Virginia Woolf, Albert Einstein, Audre Lorde and also me. (One guess as to which of those intellectual powerhouses recently journaled about getting a tummy ache after eating too many Swedish Fish.)

But many find journaling difficult, even embarrassing. On forums such as Reddit and Quora, users post, “Why am I embarrassed by journaling, even though I know no one will see it but me?” and “Why do I feel stupid while writing a diary?”

“This is such a human feeling,” says Emily Chertow, founder of a series of guided workshops and events called Journaling Classes. Chertow says that because society emphasizes how we act, behave and present ourselves, “it can feel uncomfortable to show up as our full, unfiltered selves”.

Research has shown there are some mental and physical health benefits to journaling, but they are extremely context specific, meaning the results depend on you and your particular situation. Still, one meta-analysis concluded that while more research is needed to fully understand its effects, journaling is a cheap, easy and low-risk practice. In other words: why not give it a go?

Here’s how to start journaling.

What is journaling?

“The simplest way to define journaling is that you are putting your thoughts on paper,” said Melissa Nunes-Harwitt, a licensed clinical social worker and therapist at the University of Rochester Medical Center. “[It] is about taking something from inside yourself and giving it an external place to land.”

It differs from other forms of writing, she explains, because you are doing it for yourself, not for an audience. What matters is not the product but the process. “You don’t have to reread things you’ve written – not only that day, but ever!” she says.

Why should you journal?

Journaling can be a “subtle but powerful form of self-validation”, says Nunes-Harwitt. “Every time you write down something you’re thinking or feeling, you are honoring your unique self and allowing a release of emotional energy,” she says.

More research is needed to determine the concrete effects of journaling, but regular diarists say it helps them clarify their own thoughts and emotions about things that happen in their lives.

Putting something into words “changes our perspective”, said Dr James Pennebaker, professor emeritus of psychology at the University of Texas, Austin, who has extensively studied the effects of expressive writing. If you have an upsetting experience and don’t want to talk about it, the brain tends to want to bury it and move on.

“Writing forces you to describe it and tie it to other things,” Pennebaker says. “It gives you the opportunity to dig much more deeply than if you’re just ruminating about it.”

If you keep writing about a challenging topic and don’t feel like it’s helping, it might be helpful to seek help from a therapist, he adds.

What tools do you need to journal?

Do you need a special leather-bound notebook for journaling? Must you have a fancy pen?

“It doesn’t have to be that deep,” says Chertow.

The best journal is one you’ll actually use, whether it’s an elegant personalized diary or a simple notepad from a convenience store. You can also type out your thoughts on your phone or computer if that feels more comfortable.

“What matters most is that it feels accessible to you,” says Chertow.

Does paper feel too permanent? “Try writing on a white board and erasing it afterwards,” Nunes-Harwitt says.

How often should you journal?

There is no research that shows when or how often one should journal in order to experience the benefits. It boils down to personal preference.

“Journaling, like yoga or meditation, is a practice,” says Chertow. “The more you do it, the more you get out of it.”

Consistency is more important than doing it every day, she says. She suggests starting small: “Set a reminder in your calendar to put pen to paper for even just 5 minutes, a few times a week.”

It’s normal for journaling frequency and volume to fluctuate over time, says Nunes-Harwitt. “Write things down when they feel pressing in your mind or body,” she says. “You might write twice in a day and then not touch your journal for a week. You can write one sentence or three pages.”

What should you journal about?

Experts emphasize that there is no “wrong” way to journal.

“I love reflecting on a day I’ve had – pulling out small moments and details, and then exploring the lived experience of them. How did they make me feel? What stood out?” says Cherkow.

If that feels like too much, Cherkow suggests starting smaller, with a list. Write down a gratitude list, a to-do list – any sort will work. “Lists are easy, low-pressure ways to get pen to paper,” she says.

Journaling is an opportunity to be “completely honest with yourself”, says Pennebaker.

If there are topics you don’t feel comfortable being honest about even with your best friend or therapist, writing can enable you to get more clear about what you feel and why.

“If you’re thinking about [an issue] too much and you keep coming back to it, that is a sign that writing could be a good step,” says Pennebaker.

And if you come face to face with a blank page and realize you have nothing to say, you can simply incorporate that discomfort into your journaling process, Nunes-Harwitt says.

“Journaling can bring up thoughts of how you are ‘supposed to’ or ‘should’ do things,” she says. “Rather than fighting those thoughts, make them part of the process by writing down those negative messages.” Doing so can help decrease their intensity.

Often, when people don’t think journaling is for them, it’s because they have internalized rules about what it should look like, Nunes-Harwitt says. So try keeping a journal around for a while, and write in it whenever you want and however you want.