Expressive Writing

Difficulty: Moderate | Frequency: 1x/day | Duration: 15 mins
(4 member ratings)

Time Required

20 minutes per day for four consecutive days

How to Do It

Over the next four days, write down your deepest emotions and thoughts about an emotional challenge that has been affecting your life. In your writing, really let go and explore the event and how it has affected you. You might tie this experience to your childhood, your relationship with your parents, people you have loved or love now, or even your career. Write continuously for 20 minutes.

Tips for writing:

  • Find a time and place where you won’t be disturbed
  • Write continuously for at least 20 minutes
  • Don’t worry about spelling or grammar
  • Write only for yourself
  • Write about something extremely personal and important to you
  • Deal only with events or situations you can handle now—that is, don’t write about a trauma too soon after it has happened if it feels too overwhelming.
  • Optional final step: After the four days of writing, try writing from the perspectives of other people involved in the event or situation.
Difficulty: Moderate | Frequency: 1x/day | Duration: 15 mins
(4 member ratings)

Why You Should Try It

Most of us have gone through times of great stress and emotional upheaval. This exercise gives you a simple, effective way to deal with these challenges and the difficult feelings they bring up. Research suggests that completing this exercise can increase happiness, reduce symptoms of depression and anxiety, strengthen the immune system, and improve work and school performance. These benefits have been shown to persist for months.

Difficulty: Moderate | Frequency: 1x/day | Duration: 15 mins
(4 member ratings)

Evidence That It Works

Pennebaker, J.W., Kiecolt-Glaser, J., & Glaser, R. (1988). Disclosure of traumas and immune function: Health implications for psychotherapyJournal of Consulting and Clinical Psychology, 56, 239-245.

Compared with a control group that wrote about superficial topics, participants who wrote about traumatic experiences for four consecutive days reported greater happiness three months later, visited the doctor less than usual during a six-week period following the writing exercise, and seemed to have a healthier immune system.

Difficulty: Moderate | Frequency: 1x/day | Duration: 15 mins
(4 member ratings)

Why It Works

When we experience a stressful event or major life transition, it’s easy to ruminate over that experience; thinking about it can keep us up at night, distract us from work, and make us feel less connected to others. Expressive writing allows us to step back for a moment and evaluate our lives. Through writing, we can become active creators of our own life stories—rather than passive bystanders—and as a result feel more empowered to cope with challenges. Transforming a messy, complicated experience into a coherent story can make the experience feel more manageable.

Difficulty: Moderate | Frequency: 1x/day | Duration: 15 mins
(4 member ratings)
Difficulty: Moderate | Frequency: 1x/day | Duration: 15 mins
(4 member ratings)

For More

Difficulty: Moderate | Frequency: 1x/day | Duration: 15 mins
(4 member ratings)

Completion Status

Comments & Reviews

  1. Susie Gardner (Hop Studios)
    Susie Gardner (Hop Studios)
    October 26, 2016

  2. Ousmane Dit Sarmoye Sidi Cisse
    Ousmane Dit Sarmoye Sidi Cisse
    February 17, 2016

  3. John Burik
    John Burik
    February 17, 2016

    This is a five star technique. The way it's written up here (3 stars) could result in efforts for *some* readers that are too long, and too much. A much more recent piece from Pennebaker (2010) cautions about rumination and notes "even as short as 3-5 minutes might be helpful" (p. 25). I introduce most of my clients to Pennebaker's expressive writing, start them with 5-10 minutes (with the caveat of no more than 20), and recommend only 2-3 writing experiences during a week. Reference: Pennebaker, J. W. (2010). Expressive writing in a clinical setting. _Independent Practitioner, Winter 2010_, 23-25. http://bit.ly/1yOUgc3

  4. Jonas Hjalmar Blom
    Jonas Hjalmar Blom
    January 17, 2016

    This is really one of the best exercises for me. Gives you a new perspective on events in your life and an understanding of how they contribute to who you are today.

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