How a Simple School Journaling Routine Can Help Students Manage Anxiety
This opinion piece was contributed by Grant, one of our Kigumi Summer Associates in Hong Kong.
Studies have found that reflective journaling can help deal with anxiety and help identify stressors to improve emotional control (University of Rochester Medicine, n.d.). This is not a new approach; in fact, the majority are aware of its benefits. But many still do not know what or how to start. So, this is a story I have to share about journaling.
Growing up in a Jesuit high school, the last period of every school day ended the same way. The classroom went quiet, and everyone opened their journals to write reflective thoughts on what they encountered that day. This practice is called the Examen, a form of spiritual journaling rooted in Ignatian spirituality.
I found it strange. And honestly, I was too lazy to think about what to write. So I didn't take it seriously or write as much as my friends.
Until my counselor called me in to question why my journal was half empty. I came prepared with a logical argument about free will. She listened without irritation, then said something I didn't expect: just do it, and you will know. I was someone who needed the reason before the action. But I tried it anyway, partly because I had no real counter and it cost me nothing either way.
At first, I forced myself to write just to avoid another call. But over time, I noticed I was thinking more clearly and understanding myself in ways I hadn't before. What started as a routine quietly changed how I saw myself.
Today, I still carry what that practice taught me. In a world that moves fast and brings endless pressure, it is no surprise that mental health struggles among young people continue to grow.
Maybe you can try Examen. You don't need an app or a system. Just a pen, a page, and the willingness to be honest with yourself. Write anything; no grammar, no structure. Just what you feel, and what you can do tomorrow.
References
University of Rochester Medicine. (n.d.). Journaling for Emotional Wellness. https://www.urmc.rochester.edu/encyclopedia/content?ContentTypeID=1&ContentID=4552
