Research shows that a type of writing known as “expressive writing” can bring significant benefits to our physical, mental, and emotional well-being. Expressive writing has been shown to decrease anxiety and depression, lower blood pressure, and boost our immune systems.
One crucial way expressive writing can be used is to help people find meaning and resolution from traumatic and stressful events.
But despite the benefits, why stir up all of that anguish again?
Even though we will consciously recall experiences that had a negative impact, writing about them provides a positive effect. Research suggests that when traumatic events are expressed in words, brain tissue damaged by trauma alters its organization within the brain.
Expressive writing is a form of writing that enables us to better understand our thoughts and emotions and resolve past troubling experiences, including traumatic ones.
There are many forms that expressive writing can take, including keeping a journal, writing memoirs, composing poetry, or almost any other creative form.
When the traumatic event occurred, you experienced pain and suffering. However, when you write about the event later, although it may stir up unpleasant emotions, you will be able to deal with these emotions in a way that is more manageable and less upsetting.
Expressive writing is just for you; you don’t need to show it to anyone else. What you need to do is write honestly and concretely, providing as much detail as possible. You are linking your feelings with events. In this way, you tell a story that has a clear beginning, middle, and end.
When you engage in expressive writing, you are no longer a victim, but a survivor. You make meaning out of what may have seemed at the time to be out of control. By writing about the traumatic events of your life in this way, you gain agency or authorship over your story.
In her book Writing as a Way of Healing, Louise DeSalvo writes:
“The difference between a victim and a survivor is the meaning made of the trauma.”
So, how do you do expressive writing? There are many options. However, one way that has proved effective is to write about the same issue or a different one for four consecutive days. Write for approximately 20 minutes–but you can vary the time to whatever feels right to you.
*Write about something deeply personal.
*Write alone and keep your writing private.
*You may become emotional while writing. This is to be expected. But if you feel that the emotions are too intense, back off.
*Choose a time that works best for you.
Here are some questions you may reflect on after you’ve written for several sessions:
What challenged you the most?
Did the writing session lessen the emotional response you were carrying to the events?
Was there any kind of healing message that arrived through the writing process?
Do you view the events in a different light?
Have you become stronger or feel you have changed for the better?
“Creativity is a basic human response to trauma and a natural emergency defense system.”
—Louise DeSalvo
