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expressive writing is a powerful tool for inner peace

Audra McDonie / Health & Wellness / Leave a Comment

“There is something so powerful about getting your
thoughts
down on paper.
Write it all down and
watch the stress fade away.”

-Ashley Rachel

I have tried many times throughout my life, but I have never been able to keep a journal. I came across a technique called expressive writing, while doing research for a new blog. Expressive writing is a form of therapeutic journaling. You write about topics that are emotionally important to you, and it is a powerful tool for self-help.

James Pennebaker, a psychology professor at the University of Texas at Austin is the creator of expressive writing. He did hundreds of studies over several decades about it. As a psychologist, he knew that ignoring unpleasant emotions causes stress, affects our mood negatively and distorts our thinking. Expressive writing allows us to get in touch with what is bothering us, while also giving us a way to express and process the emotions concerning it.

Benefits of Expressive Writing

Lowers symptoms of depression and PTSD.
Gives mental clarity.
Improves sleep.
Lowers number of stress related illnesses.
Improves lung and liver function.
Reduces blood pressure.
Boosts immune system.
Improves sports performance.

Unfortunately, the more we avoid problems, the more trouble they cause us. When we don’t deal with our negative feelings, we create a loop of unresolved apprehension about the emotions involved. Expressive writing helps us to figure out what is bothering us. While also allowing us to organize our thoughts into language, which creates a narrative that gives us more control over our mental and emotional states. It is a powerful coping tool for many people.

Why do we have to write? Why can’t we just talk about your feelings with someone else? Thinking or talking can lead to ruminating, where we can become lost in our emotions. Writing forces us to slow down, and labeling a feeling or putting words to an emotion calms down the neural activity in the threat area of the brain.

expressive writing exercise

For the next four days for 15-20 minutes each day, write your very deepest thoughts and feelings concerning something traumatic that happened to you, or an important emotional issue that has or is affecting you and your life. You can also write about relationships with others, including parents, lovers, friends or relatives in your past and present. You can write about who you have been, who you would like to be and who you are now. Write about the same issues and experiences on all days of writing, or you can write on different topics each day.

A FEW RULES: Once you start you can’t stop. If you don’t know what to write, repeat what you just wrote, or draw a line. Don’t censure yourself, this writing is confidential, nobody else will be reading it. Also, don’t worry about spelling, punctuation, grammar or sentence structure. Let your thoughts come out just the way they are without filtering them. You may notice after a writing session that you feel sad or heavy, this is okay, it won’t last and then you’ll feel better.

I haven’t done my writing exercise yet, but I am going to start it tomorrow. Writing in this way makes a lot of sense to me. It’s great to talk to someone about what is bothering us, but there are times when talking only makes me feel more confused. I can see how writing down how I feel in black and white would help me sort things out better. It is a slower process and it allows for more reflection. I hope that you give expressive writing a try too, and that it helps you to become a happier more content you!