Writing and better mental health

Writing about emotional experiences has shown to:

  • Be as effective as talking to a "therapist" (Donnelly & Murray, 1991; Murray, Lamnin, & Carver, 1989)

  • Reduce the need to see a Doctor (Pennebaker, & Beall, 1986)

  • Reduce chronic pain symptoms (Sarno, 2011)

  • Improve academic performance (Cameron & Nicholls (1996); Krantz & Pennebaker(1996)

  • Increase redeployment after redundancy from work (Spera, Buhrfeind, & Pennebaker, 1994)

  • Reduce employee absenteeism (Francis & Pennebaker, 1992)

  • Reduce distress, negative affect, or depression (Greenberg & Stone, 1992; Murray & Segal, 1994

Emotional Writing is NOT Journalling or Diary writing

unsplash-image-HWbxSLvmSww.jpg

So those of you reading this, thinking "there is no way I am starting a diary" can breathe. This is quite different to that.

I have found this practice profound personally and with clients. It can help you unpack problems, turn of your reactive brain and turn on your smart brain (some might call this emotional intelligence) and basically get "unstuck" and therefore get more done!

This practice has also been helpful for those with chronic pain. The theory is that emotional writing can relax the nervous system which in turn reduces inflammation (inflammation causes pain and can lead to infection). Calming the nervous systems also allows us to me more logical when dealing with difficult situations, and people!

Like to try it?

There is some evidence that suggests writing for just 4 consecutive days for 20 minutes can produce some of the above effects, while others have argued that writing once a week over 4 weeks is equally effective.

I would encourage you to discuss this technique with your counsellor or therapist before you commence.

Writing Instructions:

  • Pick a topic or issue that is causing you stress.

  • Write for 15-20 minutes about this experience.

  • If at any point you start to feel overwhelmed please stop, and discuss with your therapist. You may like to come back to it another time and perhaps select a different memory or experience. Self-care very important here.

  • Write for yourself only. This is not something you reflect on years later like a diary. You may wish to share it with your therapist, however in most cases people receive more healing by deleting the document, or throwing it in the bin. There is actually something quite cleansing when I do this too!

If you would like to do a deeper dive on this topic check out this book by one of the key researchers James Pennebaker and his co-author James Evans.

I hope you get value from this technique,

Margie Ireland

Psychologist (MAPS)

Mind & Body Psychology acknowledges the Jagerra and Turrbal peoples as the first inhabitants and traditional custodians of the lands where we live, learn, and work. We pay our respects to the Elders, past and present, and are committed to honouring all Aboriginal and Torres Strait Islander Peoples’ cultural and spiritual connections to the land, waters, and seas, and acknowledge that sovereignty was never ceded.

The Director of Mind & Body Psychology contributes 3% of her salary to: Pay the Rent (Aborignal Grassroots Intiative), IndigenousX (Indigenous owned media outlet), the Westerman Jilya Indigenous Scholarship (scholarships to support the training of more Indigenous psychologists), and Bush Heritage (a not-for-profit that purchases land and partners with traditional owners to restore and protect Country).