Sometimes, life feels overwhelming, doesn’t it? Your thoughts can spiral, your emotions bubble up, and everything feels too much to handle. In moments like these, writing can be a surprisingly powerful ally. Have you heard of Therapeutic writing?
Much like journaling, writing therapeutically (that just means in a healing way) isn’t about creating the next bestseller or perfectly formed sentences - it’s about showing up for yourself, putting your thoughts and feelings into words, and untangling the threads. or wires, metaphorically speaking, in your head. Although… I’m sure much a good book and series were created through someone’s journaling.
I first discovered this while training as a Counsellor nineteen years ago. Yes, nineteen years ago – how time flies. Before then I had seen writing a diary as something nice to do, but did not quite have the language to recognise it as a therapeutic process, more like journaling. I remember being a teenager and struggling to make sense of a particularly difficult time in my life. At first, I felt silly writing things like, “I’m fed up” but as I kept going, inconsistently as it was at that age the words began to flow, and the weight on my chest actually eased. That’s the beauty of journalling - it meets you exactly where you are, with the language you have, aiding release.
Why Writing works
Have you ever tried to explain something to a friend, only to realise that saying it out loud suddenly makes it clearer? Writing works in a similar way. When you write about what’s on your mind, it stops swirling around aimlessly and starts to take shape. Suddenly, you can see patterns or find solutions that were hidden before.
Researchers like Pennebaker and Smyth (2016) have explored this process in-depth, and the findings are fascinating. They discovered that people who write about their emotions and experiences, especially difficult ones, often feel better afterward. It’s not about the quality of your writing; it’s about the act of getting it out.
How it can help you in Therapy
When I work with clients, I often suggest they try a simple exercise: write a letter to someone or something they’re upset with. They don’t need to send it; they just need to let it all out. One client wrote a letter to their anxiety. They described it as a “persistent internal coversation in their head that never shuts up.” When they reread it, they realised their anxiety wasn’t as all-powerful as it seemed – in fact, it was just a small, scared part of them that needed kindness.
Another client used therapeutic writing to reflect on a tough relationship with a parental figure. Writing allowed them to express things they couldn’t say out loud, and over time, it helped the client find some closure. These stories remind me how adaptable and personal this process can be.
What Science Says
Studies have shown that writing for just 15 minutes a day for a few days can improve your mood, lower stress, and even strengthen your immune system (Baikie & Wilhelm, 2005). That’s right! Writing can help your body as well as your mind.
And it doesn’t have to be complicated. A friend of mine started a gratitude journal, writing down three things she appreciated every night before bed. At first, her list was basic: “1. Coffee. 2. The sunshine. 3. My home.” But over time, she told me they became more thoughtful, like “How my best friend (me – brownie points haha) really listened to me today.” She told me this simple practice changed her perspective on life.
Making It Work for You
If you are wondering how to get started, here’s some advice:
Keep It Simple: Forget about grammar or spelling. Just write what you feel, even if it doesn’t make sense.
Set a Timer: Start with five or ten minutes. You don’t need to write for hours to feel the benefits.
Use Prompts: Questions like “What’s been on my mind today?” or “What’s one thing I’m grateful for?” can help get you going.
Be Honest: Write what’s true for you. No one else needs to see it, so there’s no need to filter or edit yourself.
One of my favourite exercises is to write a “thank you” letter to yourself. It might sound cheesy, but trust me, it’s powerful. What would you thank yourself for? Maybe for trying your best, even when things are hard. Maybe for getting through a tough week. It’s a small act of self-kindness that can shift your perspective.
Final Thoughts
Therapeutic writing is one of the simplest tools for self-care, but its impact can be profound. Whether you are writing to process a tough experience, celebrate a win, or just check in with yourself, it’s a way of saying, “I’m listening.” And in a world that often demands so much from us, that can be exactly what we need.
So grab a notebook or open a blank document, and give it a try. You might be surprised by what comes out—and how much lighter you feel afterward. Saying that, keep an eye on my store – I have some really cool new journals coming that will help you with just that – www.theequilibriumcoach.com/category/all-products
Please note: As with any material, any mention of a client or coachee is done with explicit consent of the individual and their identity anonomised for privacy.
References
Baikie, K. A., & Wilhelm, K. (2005). Emotional and physical health benefits of expressive writing. Advances in Psychiatric Treatment, 11(5), 338-346.
Pennebaker, J. W., & Smyth, J. M. (2016). Opening up by writing it down: How expressive writing improves health and eases emotional pain. New York: Guilford Press.
Bình luận