What do polygraph tests, physical illness, and your journal have in common? They can all be improved by expressive writing.
Let me explain.
Sometime in the 80’s, a psychologist named James Pennebaker was researching how keeping secrets damages your health. When his test subjects shared a “shameful” truth on a lie detector test, they almost always relaxed. This was odd but the real crazy thing happened when people continued to keep up the honesty.
Lower blood pressure, less muscle pain, enhanced lung capacity, increased immunity – all of this was common in people who stopped keeping secrets. Even better, you didn’t need to confess to a person to get the benefits. Writing was enough.
And boom! A medical method for self-expression was born!
What is Expressive Writing?
According to April Johnson Stearns, Founder of the cancer recovery community Wildfire, expressive writing is anything that covers “personal narratives with the goal of processing experiences.” This could mean personal memoirs or essays – sure. But your journal is also an excellent outlet.
If you look closely though, not all journaling fits the definition. A gratitude journal doesn’t really process anything. Neither does a simple daily recap. So, what does this writing technique actually look like?
Even though this process is all about the messy vulnerability of the heart, the exact method is pretty structured. The exact method is below:
How to do Expressive Writing at Home
1. Pick a prompt. This takes the pressure off so you’re not scrambling to come up with something to write about mid-session
2. Get a physical journal and a pen – no erasing please
3. Set a timer for 10-20 minutes
4. Write without stopping until the timer runs out. You can write anything, even if you only want to write “I hate this prompt” or get completely off topic. Some people find it helpful to scribble if absolutely nothing comes to mind then jump back to writing the next thought.
5. Close your journal and go do another activity (this helps stop rumination). You can return to this entry later.
Why is This Method?
Dr. Pennebaker’s experiments found that being fully vulnerable and honest in your writing has amazing physical health benefits. Who knew your journal could increase your lung capacity?
But why all of the rules? Shouldn’t it be enough to just write however your heart feels like in the moment? To be clear, there is no wrong way to journal. You should always follow what feels good when writing an entry.
That said, there are so many reasons why this exact method really works.
Time Limits = No Rumination
Rumination is a fancy word for a common problem. It’s when you think about an issue over and over again without stopping. This is that anxiety that is super loud and annoying but never actually fixes anything. In other words, it’s obsession.
For people who struggle to stop journaling once they get started, rumination is the worst. You start out with a guided prompt and end up writing for 3 hours. Worst part is, nothing feels better.
It is easy to ruminate instead of process. Expressive writing gets around this by setting a firm time limit. That way you can fully explore your emotions without getting carried away. Of course, you can always return to a prompt later – just don’t try to do everything all at once.
Judgement Free Zone
Another roadblock to true self-expression is trying to make *art*. AKA: perfectionism. This can look like holding back what you want to write because it “doesn’t sound good” or stopping your journal session to correct a grammar error.
If you want to share a personal narrative to the masses and receive critical acclaim – write a memoir. Let your journal be a place to practice being easier on yourself.
Expressive writing has that self-compassion baked in. For instance, you’re allowed to write sloppy, use bad grammar, and get off topic. That’s actually the point!
Able to Explore (Less Structured)
In expressive writing, you could use the same prompt every day for a month and still come up with wildly different entries every time. This is because you’re almost forced to wander a bit.
Because your pen has to keep moving, your brain will make connections it hasn’t considered before. Sometimes these tangents will make no sense. C’est la vie. But every once in a while that subconscious of yours will pop out.
Emotional processing is more than just venting. It’s about finding root issues and physically letting go. There’s no better way to do that than let the mind roam.
Expressive Writing Journal Prompts
Any journal prompt can work for this method. However, some are more likely to build deeper insights than others. For example, it helps to phrase things in a first-person perspective. Here are some good ones:
· I wish others would understand ….
· I am hurt because…
· I don’t want to accept ….
· I can’t stop thinking about…
· My main issue is…
· I don’t get why….
· In order to move forward, I need…
