Feeling low, lonely or unmotivated can leave your brain feeling a bit scrambled, so journaling is a good way to untangle your thoughts and find some clarity. It can also help you feel better by helping to reassess the way you think about and see things.

“While there are many different ways to journal, jotting down our thoughts can benefit our mood and self-esteem,” Lewis Prieto explains. “One study showed that a 12-week ‘positive affect journaling’ intervention (where participants wrote about a difficult experience for 15 to 20 minutes three times a week) led to reduced stress, the ability to manage anxiety and depression better, and even improved mood.”

Hay fever affecting your mental health? Here’s how to stop it getting you down