Some things need to be expressed, but they don’t always need an audience. For people who process externally, talking through emotions is often how meaning and clarity take shape. But when the need to talk exceeds what a partner, friend, or support system can hold, it can create tension in relationships with different processing styles.
This is where journaling can be incredibly supportive. For external processors, journaling (whether spoken or written) offers a space to express, sort, and reflect without relying on another person to be present in the moment.
Here’s how journaling can help:
Externalizing thoughts and emotions
Some people don’t fully understand what they think or feel until they say it out loud or put it into words. While validation from others can still be valuable, often the most important part is simply hearing your own thoughts articulated. Writing in a journal, recording an audio note, speaking on camera, or even talking aloud in an empty room can help bring clarity and relief.
Identifying patterns or triggers
Recording thoughts and feelings creates a trail we can look back on. Over time, this makes it easier to notice patterns in thinking, behavior, emotional reactions, and triggers that consistently throw us off. Journaling slows the moment down long enough to reflect. A consistent practice makes it more likely we’ll spot these repeating themes and be able to explore what they mean for us.
Tracking growth over time
Journaling doesn’t just help us process the hard moments—it also highlights our progress. Looking back at past entries allows us to see how previous versions of ourselves coped, thought, or made sense of things. Comparing those entries with how we respond now can offer a powerful sense of growth, resilience, and self-compassion.
If you're someone who needs to talk less, but move more in order to process your experiences, click here.
To see other strategies for dealing with uncomfortable thoughts/feelings, go here.