Expressive Writing: Going Deeper

James W Pennebaker's book, Opening up by Writing it Down: How Expressive Writing Improves Health and Eases Emotional Pain discusses how writing can improve mental and physical health. Dr. Pennebaker does not suggest that writing is a "magical cure all" or a substitute for medical treatment. The book explains how expressive writing can help you in understanding your own emotions by "giving you a little distance and hopefully, enhanced perspective on your life."

Other beneficial topics covered in Pennebaker’s book:

Writing can be used as an alternative to talking about something weighing on you. The author reminds us that not being able to talk about something can be isolating. Expressive writing can

allow someone to "talk about it" in their own writing language and this promotes healing.

The book also refers to studies which show that over seventy percent of people who wrote about their traumas reported that writing helped them understand both themselves and the event better. Expressive writing helped people better able to believe in their ability to complete a task or achieve a goal. Self-efficacy!

Expressive writing helped people feel less overwhelmed. Seeing it on paper made it seem more manageable and it helped stop over-ruminating. It brought closure on unresolved matters. Expressive writing proved beneficial by just acknowledging that something has happened that is upsetting you. In a way, it's the opposite of denial. A form of acceptance, even if it's just in pieces. A change to gain a more rational and clearer picture, some perspective.

Expressive writing can be an opportunity for more coherence. And with that comes more understanding. You may sleep better and not be constantly thinking about the event, helping stress levels to lower. And that's everything! When we are in a state of chronic stress we have been hijacked by cortisol. Too much of this hormone will compromise all aspects of our lives; our bodies, minds, spirits and our relationships. If you can release some of this stress into a journal, that is a very good thing.

A little bit about the word Trauma:

The Centre for Addiction and Mental Health in Ontario, Canada, describes trauma as "a lasting emotional response that often results from living through a distressing event. Experiencing a traumatic event can harm a person's sense of safety, sense of self, and ability to regulate emotions and navigate relationships."

Research shared in Dr. Pennebaker's book states that writing about a traumatic experience from the past may be beneficial by helping reduce thinking or worrying about an old issue or event. Journal writing can also be beneficial with a recent disturbance that someone may consider a small problem like a disagreement with a family member or co-worker, or any problem that is giving you anxiety that you are trying to move through. Other great benefits of expressive or journal writing is the chance to take inventory of your life. Big events, like marriage, a new job, or retiring are generally positive experiences but could still benefit from reflection. Writing about it gives you the opportunity to stop and evaluate. It can help with goal setting and transitioning.

Finally, stilling the mind. If you find that you are obsessing about something, and it’s keeping you up at night, writing about it can be helpful. You slow down, you let it out, and suddenly you're breathing more easily. There are doctors that now prescribe spending time in nature and parks to their patients. I believe that journaling is also, an affordable and safe prescription to ease and heal our minds.