Expressive writing is a highly personal and emotional form of writing that disregards conventional writing rules, such as grammar, spelling, or punctuation. It is simply an outpouring of one’s most intimate thoughts and feelings, uncensored.
It is not always desirable or possible to share your story with someone. Unless the telling is met with genuine acceptance and compassion, it can be a negative experience. You may also not feel ready to share your trauma experience with others. Writing about your memories is an alternative to this.
Expressive writing has shown positive outcomes in research studies, potentially helping to bring closure to painful childhood events, develop a more positive perspective, and build resilience. Although it doesn’t work for everyone, this strategy is definitely worth exploring.
To discover if this is a good fit for you, follow these guidelines:
Start by writing daily, at least 20 minutes for four consecutive days. Write about what is most personal and important to you. Don’t worry about punctuation, grammar, etc., and write continuously, not stopping to make corrections. If you get stuck, repeat what you have written or draw a line and start again.
This writing is for you and you only, don’t write with a mental censor that is worried about someone else reading what you have written. Put it in a safe place or destroy it when you are done if this worries you. Warning: if you get into an area where you start feeling overwhelmed and unable to stay present, STOP! Be aware that initially, you may feel heavier emotionally, saddened by the process, or experience more intense emotion. This should go away after a couple of hours.
The key is to just let go and deeply explore your feelings about the traumatic experiences in your life. Explore their impact on your beliefs, your relationships, how they relate to your future, etc. When you are done, allow yourself the time to reflect on the experience. Come back to it a week or two later and see how you feel about the outcome of the exercise.
Books to learn more:
Expressive Writing: Words That Heal – Using expressive writing to overcome traumas and emotional upheavals, resolve issues, improve health and build resilience by John Pennebaker, PhD and John F. Evans, EdD; this is an updated version of the original book by John Pennebaker, the doctor who originally developed and researched this method.
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From the experts:
Article by John F. Evans, describing the practice of expressive writing, steps, and writing prompts:
https://www.psychologytoday.com/blog/write-yourself-well/201208/expressive-writing
For a more structured approach to writing, you may wish to follow a workbook with questions to guide the process. The University of Wisconsin School of Medicine has developed the Mind/Body Awareness Writing Exercises for that purpose: http://www.fammed.wisc.edu/files/webfm-uploads/documents/outreach/im/handout_mbs_workbook.pdf
More information about journaling: http://www.fammed.wisc.edu/files/webfm-uploads/documents/outreach/im/handout_journaling.pdf