Writing as a tool through stress
“It’s just all too much. The pandemic has taken away all my normal coping. My work was too intense before, but now it’s too slow. I’m worried about losing my older family members with health conditions, and this feeling of being trapped, isolated, and controlled, is all too familiar from long ago. I’m also arguing more with my partner about random things, and now we’re both just so distant.” - 42 year old patient
photo by Andrew Neel
If something is bothering you, try writing about it.
For those going through stress, relationship challenges, or traumatic experiences, a specific type of writing called expressive writing, has shown to improve both mental and physical health. It’s found beneficial in people with PTSD, depression, asthma, and arthritis, and may even help strengthen the immune system and lower rates of colds, and improve sleep and memory. It has even shown to help bring positive feelings into a relationship. All from writing.
What is expressive writing?
It’s not normal journaling. It’s being aware of something bothering you, such as a painful experience. Identifying it as a problem, and making meaning out of it through writing a narrative that both forces you to slow down and organize your thoughts and create a sense of control.
How do we do this?
We’ll need 15-20 min a day for a minimum of 3 days where you’ll be alone without distractions.
Have a journal, computer, or voice recorder. Any of these modalities are fine, as the object is to put your emotions into a word. This slows down the brain to dampen the neural activity in the threat area of the brain, and increase activity in the regulatory area.
Choose a topic that’s currently causing you to worry you, not a past traumatic experience. This is meant for the here and now.
Ask yourself what happened. Why it happened. The role it has in relation to other parts of your life. Why it’s bothering you now. And what meaning it has in your life currently.
Tips if you get stuck.
This is only meant for yourself - there’s no need to share, and it’s best if you don’t, as thinking so will likely cause you to filter your expressions. This is a process that can require weeks or months, so if you’re feeling bad initially, keep on going.
And if you’re still having a hard time or would like to work with someone individually, feel free to contact me for services.