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What would you say if I asked you how much you’ve been relaxing this week? Probably zero, let’s be honest!
You may be surprised to learn that expressive writing (or journaling), aka writing down your thoughts on paper, is used as a relaxation tool.
Not only that. Expressive writing can be effective against various mental ailments. The benefits include reduced stress and anxiety, better focus, and enhanced life satisfaction.
It’s a safe space to let yourself go with no one to judge or criticize. It’s where your deepest thoughts are expressed in privacy.
That blank page is an open invite to share what’s going on for you and to de-stress from daily life.
Expressive Writing
Expressive writing puts us (visually) in touch with ourselves. We write down our thoughts, whatever they may be, and the weight lifts as soon as we’ve done so.
A stressful event becomes much more manageable when we see it on paper.
Negative thoughts become a bit easier to understand. It’s like someone’s taken a pile of bricks off our shoulders when we create a new journal entry.
Journaling isn’t complicated in itself. What’s hard is facing up to what’s going on in your head. This takes tremendous guts.
And I want to say honestly and transparently that we’re all battling something. It’s called being human.
Why Is Expressive Writing So Good?
If you’re wondering why writing down your thoughts is so beneficial for your mental health and also for your physical health (yes really!) it’s all about the parts of the brain firing at any given time.
So much of our days are spent using the left side of the brain, aka the analytical, brooding, thinking side of the brain.
Journaling puts us in touch with the right side of the brain, which is our creative, imaginative, free-flow side.
When we’re anxious, stressed, overthinking, or ruminating, we use up a lot of the left side of the brain, and the free-spirited right side doesn’t get much action.
That’s where the magic of journaling comes in. It’s a great way to give your mind that much-needed creative pause.
The first thing to know is that there are no set rules for doing it. It’s not about the pretty notebook, the topic, or the number of words.
It’s about writing down what’s happening for you right now.
I’m Not Sure
It can be daunting for someone who’s never done it because It’s like having a one-on-one relationship with yourself, which can bring up a range of emotions and fears.
I speak from experience that many writing sessions have left me in tears, but they’ve also been one of the best ways to overcome hurtful events from my past.
There’s always a ‘relief’ whenever something comes out, whatever that ‘something’ is.
Expressive writing entries always gets ‘something’ out. It’s astonishing.
Negative emotions become positive outcomes, simply by spending 15 minutes writing to yourself about how you feel. We let our minds take over our lives, often without being aware of it.
When we journal, we face our thoughts and become honest with ourselves. By doing so, we find the relief we crave.
Writing requires us to be upfront and honest. No one else needs to ever read what you’ve written, as it’s only for your eyes, but just having the freedom to do so is beneficial.
And there’s no wrong way to do it! There’s only your way.
What Happens When We Write?
Often, through expressive writing, we come to terms with the fact that our thoughts aren’t real life, that they’re likely a story playing on repeat in our heads like an old broken CD.
It helps put things in perspective and focus on enjoying the present moment. Plus, it boosts the immune system—can you believe it?
Researchers from the University of Texas found journaling to improve the immune systems in people with underlying health conditions.
There are so many different ways journaling can have a positive impact on your life.
Some people find writing easier with a structure called ‘guided journaling’ or ‘guided expressive writing’. This is useful if you’ve never written down your thoughts or want some motivation to start.
Others prefer free flow.
Morning & Evening Journaling
Morning pages are a particular favorite of mine. Writing first thing sets you up for a wonderful day ahead, where you can set intentions and goals for yourself.
For moms, this precious alone time is sacred; it really is.
The Artist’s Way by Julia Cameron is a wonderful experience to take yourself through first thing over consecutive days and weeks.
Journaling in the morning is a healthy way to gain perspective on where you’re at, what you need to do, and how you can help yourself in the process.
Journaling can become a nice daily habit if you let it. Equally, journaling at the end of the day is the perfect way to put the day to rest, being thankful for whatever came your way. Simply write down what happened in whatever way the words flow for you.
Try writing now!
Grab a pen and paper and answer these questions:
- How am I feeling right now?
- What happened today?
- What am I proud of myself for?
- Who made me smile today?
- What’s one thing I’d love to accomplish this week?
I hope this article helps you start practicing expressive writing. Happy journaling!
References: Matt Evans, Wellness: How journaling can boost your immune system and mental health, 2020, accessed 1.12.21, https://www.fitandwell.com/news/wellness-how-journaling-can-boost-your-immune-system-and-mental-health
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