Expressive Writing
Participant will The participant will write freely about their true feelings and thoughts about an experience of hurt that has been emotionally challenging.
Reasoning
When individuals encounter stressful events or major life transitions, they may find themselves ruminating on those experiences. Such thoughts can disrupt sleep, interfere with work, and diminish feelings of connection with others. Engaging in expressive writing offers a valuable opportunity to step back and reflect on life. By putting thoughts into words, people can take an active role in shaping their own life stories, rather than feeling like passive observers, fostering a greater sense of empowerment to handle challenges. Turning a chaotic and complicated experience into a coherent narrative can help make the experience feel more manageable and less overwhelming.
Procedure
Participants engage in this practice by dedicating 20 minutes a day for four consecutive days. They begin by selecting a comfortable time and place where they will not be interrupted. Using any available writing materials, participants choose a personally significant experience of hurt to write about—one that feels manageable rather than overwhelming. They then reflect on the connections between this experience and other aspects of their lives, such as current circumstances, past experiences in childhood, relationships with loved ones, or their careers. While writing, participants are encouraged to let their thoughts flow freely, avoiding self-editing or judgment. This practice is intended for personal reflection, and participants are reminded to focus solely on writing for themselves. To maximize the benefits, they aim to write continuously for the full 20 minutes without stopping.
Primary Citation & Study Summary:
Pennebaker, J.W., Kiecolt-Glaser, J., & Glaser, R. (1988). Disclosure of traumas and immune function: Health implications for psychotherapy. Journal of Consulting and Clinical Psychology, 56, 239-245.
Compared with a control group who 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 the six weeks after, and seemed to have a healthier immune system.