by Kenneth Waldman
If you can’t let go, if you can’t forgive, if your thoughts are negative and you’re feeling sorry for yourself, you won’t move on; you’ll stay stuck.
Can an activity as simple as writing to yourself for a few minutes of time each day have such a profound impact on your mental and physical health? Studies have shown it can benefit you in a number of ways – from boosting your mood to strengthening your immune system. Inevitably people who hold more secrets to themselves are more probable to have a variety of health issues; including increased blood pressure and increased stress.
If you’ve found yourself struggling, be it mentally or physically, from a traumatic event or just the stresses of daily life – studies have proven expressive writing to improve both physical and psychological help. A short-termed writing project such as this can have a positive effect on the human body – from people struggling with post traumatic stress disorders to individuals dealing with the stresses of everyday life.
Even for a healthy individual, the effects of expressive writing show positive outcomes all around – less depressive symptoms, psychological well-being and less visits to the doctor. Expressive writing is a cheaper, simpler alternative to other psychological interventions such as therapy or drug alternatives. It pushes participants to transform in the way they think about themselves and the people around them, allowing them to change perspectives and see the world and self-situations differently.
What is expressive writing? Rather than a technical expression of facts or narratives, expressive writing comes from your heart. Expressive writing is personal and emotional writing without regard to form or other writing conventions like spelling, punctuation and verb agreement.
Studies found that although the immediate impacts of expressive writing are short bursts of negative moods and physical symptoms, long term studies find the benefits of expressive writing incredibly positive. Expressive writing participants will find that over time they have fewer stress-related attacks, improved lung and liver function, improved mood, and greater psychological well-being. Participants are also found to have an improved working memory and sporting performance, as well as fewer days absent from work.
How to get started
- Start off by writing for 20 minutes a day.
- Writing can be intimidating – punctuation and grammar can be a non-writer’s nightmare but in expressive writing cast those worries aside and let the pen lead the way.
- Pick a topic daily that speaks to you emotionally. Write about whatever feelings are hitting you at the moment – be it a recent emotional issue or a past one you’ve struggled with. Write from your core! When you have that topic, let loose - don’t worry about propriety or punctuation.
- Think of writing like a story. Expressive writing takes a similar initiative as narrative writing but puts feeling as the salient rather than stories. Events, memories, objects, and people are still relevant, but they are more relevant to how those acts as catalysts for your feelings.
- A good way to start is to tie your topic to your relationships with those around you – be it parents, friends, siblings or a current or ex-boyfriend or girlfriend.
- Don’t worry about writing about the same topic any way. You can write about any issue or experience that you choose.
- Keep your writing to yourself – this exercise is about you, not what anyone else thinks about it.
- When you’re done you can choose to save it or simply tear it up and throw it into the wind. Write down your inhibitions, so you can release them with the pen.
Overall, the results of expressive writing exercises can be magnetic. In a paradigm mainly presented to use start as a therapy mechanism, expressive writing was found to be incredibly beneficial to participants' overall help. It’s a way to heal – both mentally and physically, as well as a way to release creative energies through expressing what is on your mind and in your heart. Exercises like this allow you to explore and confront issues that may be hiding under the surface. It’s an easy way (and inexpensive!) way to help yourself through emotional upheavals large or small.
Sourcing:
http://apt.rcpsych.org/content/11/5/338
https://www.utexas.edu/features/archive/2005/writing.html
https://www.psychologytoday.com/blog/write-yourself-well/201208/expressive-writing
Kenneth Waldman is a freelance writer and content editor at essay writing service EssayMama.com.
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