Journaling for Depression: How Writing Can Help Release Negative Thoughts

Journaling isn’t just about documenting your day — it can be a powerful tool for managing depression and quieting the inner critic. In this episode of Giving Voice to Depression, guest Gina Berry shares how she developed a unique journaling practice that allows her to “get the ugly out” and release dark thoughts in a safe, private way.

From Morning Pages to layering words so they become unreadable, Gina explains how journaling can help reduce rumination, silence judgment, and create space for healing. She also discusses other tools in her mental health toolkit — including therapy, supplements, walking with her dog, and conscious acts of giving.

This conversation is a reminder that journaling can be more than writing — it can be an act of release, empowerment, and self-care for those living with depression.

Links to Gina's Barry's website and books:
https://www.ginabarry.com/
https://juliacameronlive.com/basic-tools/morning-pages/
https://www.amazon.com/29-Gifts-Month-Giving-Change/dp/0738214302

Primary Topics Covered:

• Why journaling is a powerful tool for depression management
• The “Morning Pages” technique and habit-stacking for success
• Gina’s unique method of layering writing to ensure privacy
• The role of journaling in reducing rumination and self-judgment
• How depression often repeats “ugly voices” and how writing silences them
• Conscious giving as a coping strategy
• Other tools in Gina’s mental health toolkit, including therapy, supplements, and walking

Timestamps:
 00:00 – Introduction and purpose of the podcast
 01:02 – Why tools and coping strategies matter for depression
 01:40 – Rediscovering journaling as a mental health tool
 02:39 – The “Morning Pages” journaling practice explained
 03:16 – How Gina built a sustainable journaling habit
 04:00 – Journaling as part of a mental health toolkit
 04:36 – What “getting the ugly out” means for depression management
 05:24 – Family history and long-term struggles with depression
 06:05 – Why writing gives feelings a voice without judgment
 07:15 – How journaling interrupts rumination cycles
 08:44 – Gina’s layered journaling method for privacy and safety
 10:05 – Turning painful writing into art and healing expression
 11:46 – How journaling reduces self-judgment
 12:30 – Conscious giving as a unique mental health strategy
 14:09 – Medication, supplements, and therapy in her mental health journey
 15:24 – Remembering and adapting tools over time
 16:35 – The importance of backup strategies when depression hits
 17:09 – Invitation to share personal experiences of depression’s “voice”
 18:23 – Closing thoughts and reminders of hope

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