17 Mar Putting Pen to Paper: The Science Behind Expressive Writing & its Benefits for Mental Health
Expressive writing is a technique that has gained significant popularity in recent years as a way to improve mental health and wellbeing. It involves writing freely about one’s thoughts, feelings, and experiences. There are several variations of expressive and therapeutic writing, including Julia Cameron’s morning pages, the expressive writing techniques advocated by spinal surgeon Dr David Hanscom and researcher Dr. James Pennebaker.
Julia Cameron’s Morning Pages
Julia Cameron’s morning pages involve writing three A4 pages of stream-of-consciousness writing first thing in the morning. The idea behind this practice is to help clear the mind of any clutter and to allow ideas and thoughts to flow freely. This technique is particularly helpful for people who struggle with writer’s block, anxiety, or depression. The practice of morning pages is featured in Cameron’s book “The Artist’s Way,” which is over 25 years old and has sold millions of copies worldwide.
Helping with chronic pain
Expressive writing has also been incorporated into the treatment for chronic pain. Dr David Hanscom, an orthopaedic surgeon, has conducted research on the benefits of expressive writing in helping his patients with chronic back pain. In his book “Back in Control: A Surgeon’s Roadmap Out of Chronic Pain,” he outlines the importance of becoming aware of one’s emotions and separating oneself from them through expressive writing.
David Hanscom’s expressive writing involves two steps: awareness and separation. In the awareness phase, individuals write about their thoughts, feelings, and experiences related to a specific topic or issue. This helps them to identify the thoughts and emotions that are causing them distress. In the separation phase, individuals create distance between themselves and these thoughts and emotions by using different techniques such as mindfulness or visualization. People are encouraged to tear up their writing and let it go, rather than reflect and analyse the contents. By doing so, individuals can develop a new perspective and gain a sense of control over their emotions.
Dr. James Pennebaker
Expressive Writing was recently featured in the podcast: Just One Thing with Michael Mosley:
In this episode, Michael Mosley interviews Dr. James Pennebaker, a psychology professor at the University of Texas, who has conducted extensive research on the benefits of expressive writing.
Opening Up by Writing It Down, How Expressive Writing Improves Health and Eases Emotional Pain, written by James W. Pennebaker and Joshua M. Smyth , is a ground breaking book that provides a comprehensive overview of the benefits of writing to promote emotional and physical healing, backed up by scientific research.
He describes expressive writing as the process of writing down one’s thoughts and feelings about past experiences or current issues. It is an unfiltered, uncensored way of expressing oneself, without worrying about grammar or spelling. Through this process, we can gain insight into own thoughts and emotions and gain perspective about our experiences.
One of the key benefits of expressive writing is that it can help individuals process and cope with traumatic experiences. Pennebaker explains that when individuals write about traumatic experiences, they are able to make sense of what happened and find meaning in their suffering. This can lead to reduced anxiety and depression, improved physical health, and a greater sense of well-being.
Health benefits
Expressive writing has also been shown to have a range of other health benefits. For example, studies have found that expressive writing can:
- improve immune function
- reduce inflammation
- lower levels of stress hormones
- lower blood pressure
- improve mood
- reduce symptoms of depression and anxiety
- be an effective tool for managing chronic pain
- improve sleep
- boost academic performance
The Technique
Expressive writing is a technique that involves writing about one’s thoughts, feelings, and experiences. It has been shown to improve mental and physical health in numerous scientific studies.
Recommended Dose: 20 Minutes x 3 Times per Week
James W. Pennebaker suggests that people write for at least 20 minutes per session, at least three to four times per week. However, he also emphasises that the frequency and duration of writing sessions can be adjusted based on personal preferences and availability. It is better to write for just 5 or 10 minutes at a time, rather than not at all.
When it comes to the medium of writing, Julia Cameron and others would strongly advise using pen and paper over typing at a computer. But again, if typing is most convenient and support free expression, and means that you will actually do the practice, go for this.
As for the best time of day for expressive writing, there is no clear consensus in the literature. Some studies have suggested that writing in the morning may be more effective, while others have found that writing in the evening can be just as effective.
Ultimately, the most important factor is finding a time that works best for you and your lifestyle.
References
Cameron, J. (2002). The Artist’s Way: A Spiritual Path to Higher Creativity. New York, NY: Jeremy P. Tarcher/Putnam.
Hanscom, D. (2016). Back in Control: A Surgeon’s Roadmap Out of Chronic Pain. Vertus Press.
Pennebaker, J. W., & Smyth, J. M. (2016). Opening Up by Writing It Down: How Expressive Writing Improves Health and Eases Emotional Pain. New York, NY: The Guilford Press.
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