Author: Melita Horvat |
Expressive writing – use your own words as remedy |
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Today's rushed lifestyle is accompanied by numerous painful emotions which adversely affect our health.
Work-related stress, tension due to the accumulation of duties, fear of poor health, family disagreements, worrying over financial instability, sadness – there's plenty of feelings whose cause is impossible to eliminate.
But, the good news is that we keep the emotions and their consequences under control.
Especially popular in recent years is an extremely simple method which has been scientifically proven to bring spiritual relaxation and inner peace.
It's a technique known as "expressive writing".
According to many users' testimony, it's a great remedy for soothing negative emotions.
What is expressive writing
It is writing down personal thoughts, feelings and experiences, expressing the deepest emotions through written words.
Something like writing a journal, especially about situations that the individual finds difficult and painful.
In the past 25 years this therapy has received a lot of attention.
It has been subject to over 200 studies, which confirmed its positive effects on mental and physical health.
James W. Pennebaker is one of the first researchers to give a huge contribution to understanding and development of expressive writing as a method of preserving mental and physical health.
That world-famous psychology professor at the Texas University studied the effects of this kind of therapy on people who suffered emotional stress or some sort of trauma. It proved extremely successful.
The themes of his best known books, Opening Up and Writing to Heal, are the effects of the expressive writing on health and recovery from ailments, traumas and illnesses.
According to him, expressive writing four days in a row in the duration of 20 minutes per session, produced the best results for the patients.
One of his studies involved students divided into two groups. The first group was tasked with writing about their own life traumas, while the other group wrote about ordinary, everyday topics.
Compared to those writing about trivial matters, the students who wrote about traumatic experiences were less likely to see a doctor and took much fewer medications in the next six months than the volunteers from the other group.
Expressive writing and you
You don't need to see a doctor to carry out this therapy.
You may do it on your own, at home, in the warmth of your home, on a bench in the park, in the office when you're alone – whenever you feel the need.
It's important to transfer to the paper all your thoughts and feelings without too much reflection.
Here are the words prof. Pennebaker used in his book Writing to Heal to describe the simplicity of the expressive writing therapy:
"Find a spot where no one will disturb you, and then write about the things that trouble you.
Don't worry about the grammar, sentence structure or orthography. Just write.
Be ready to throw or tear what you've written after you've finished. This isn't a letter to anyone. It's not something to show others to convince them you're right.
It's only for you.
You can write about the same event every day, or you can write about different events. It's entirely up to you. Simply delve into your deepest thoughts and fears. It's the basic idea."
So, take a piece of paper and a pen, surrender to your thoughts and feelings, and release from your heart and soul everything that oppresses and hurts you, whatever inhibits your energy and confidence.
Some basic tips
In expressive writing follow these rules, which will help you express yourself, face your deepest emotions and fears, learn how to cope with them – and overcome them.
An important factor in the application of this therapy is the time that elapsed from a certain stressful event.
Some studies have shown that using the expressive writing therapy too quickly after a stressful event can cause an even deeper trauma and more painful feelings.
This is explained by the fact that it takes a certain period for an individual to be ready to face the trauma in any way.
Tips for applying the therapy
- Choose a suitable time when you won't be disturbed.
- Find a peaceful, silent and comfortable corner where you feel relaxed.
- Write about something personal and important for you.
- Try to use the most of your feelings and emotions.
- Let a session of expressive therapy take at least 20 minutes and you can repeat it every day.
- After writing for several minutes, write what you have written – if you feel uncomfortable, take a rest for a while.
- If you wish to write, but you feel you cannot face the emotions, stop writing!
- When you have finished the text, do as your conscience dictates – store it somewhere or throw it away. The important thing is to follow your mind's desire.
Eliminates stress, insomnia, anxiety...
Research has confirmed that this form of therapy helps eliminate negative emotions, reduce stress and anxiety, strengthen memory, improve sleep quality and relieve PTSD symptoms.
Positive effects have been confirmed in various situations.
For instance, the study participants who wrote about their thoughts and emotions just before taking important exams achieved better results than the group who hadn't applied expressive writing therapy.
If carried out according to instructions, expressive writing may have the following psychological effects:
- better emotional management
- elimination of negative thoughts, restlessness and anxiety
- releasing stress and tension
- cessation of obsessing or reflecting on a difficult experience
- understanding and strengthening your positive traits
- recognizing new sources of strength
- greater clarity in perceiving reality
- greater understanding of whatever inhibits you
- discovering your potentials
- increasing strength
- building confidence
- establishing a feeling of personal value
Positive influence on physical health
Many studies have confirmed a beneficial effect of expressive writing on people with poor physical health.
It is known that stress and similar negative states of mind cause many ailments and illnesses.
It has been proven that writing therapy alleviates most of the negative emotions, thereby having a positive effect on health.
According to the studies conducted, expressive writing improves liver and lung functions, lowers blood pressure and prevents or relieves migraine, asthma, apnea, digestive problems and insomnia.
It has been recognized that it boosts immunity, which has a positive effect on general condition of the patients with rheumatoid arthritis, HIV and cancer.
Based on his own research, prof. Pennebaker has ascertained:
"When people get a chance to write about their emotional problems, their health frequently improves. After that, they see the doctor less frequently, because their immunity is stronger."
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