Like packing a suitcase for a trip, you can “pack” your brain with the essentials you need to function each day. You may learn something new or experience a moment that takes significant brainpower to process. While your brain can help you with learning, you will also need to learn to process your experiences, thoughts, and emotions to make space for what you’ll need to do tomorrow. 

How do you “unpack” your experiences in healthy ways? 

Expressive writing can be a positive resource in your mental health toolbox. Studies show that expressive writing can help you to process your thoughts, feelings, and physical sensations in ways that benefit your mental health and well-being. These benefits can happen whether you write a poem, journal your self-reflections, or even type up an opinion piece for your local newspaper on something that matters to you. 

Additional benefits of expressive writing can include:

  • Stronger immune system
  • More positive mood
  • Lower blood pressure
  • Greater psychological well-being
  • Better working memory
  • Fewer stress-related doctor visits

Writing is not the only type of expression that is positive for your health. No matter what artistic expression you may choose to use — dance, art, or music — there are many ways to channel your thoughts and feelings that will support your mental health and emotional well-being.

Expressive writing tips:

  1. Choose a semi-private and distraction-free setting.
  2. Write for at least 20 minutes for at least three days per week.
  3. Go beyond the surface to explore your deeper thoughts, feelings, and reactions.
  4. Write for yourself so that you can express your experience without fears of judgment.
  5. Connect your reflections to who you used to be, who you are right now, and who you would like to be in the future. 
  6. Focus on writing continuously and ignore any mistakes in spelling or grammar.
  7. End your writing session with a grounding exercise that reconnects you to the present moment. Take a few deep breaths or look around your space and say the names of several objects.
  8. Set aside time after writing to process your experience. 

A grounding exercise: The Butterfly Hug

Wrap your arms across your chest as if you are hugging yourself, then rhythmically tap your left and right shoulder over and over until you feel settled and calm.

References:

  1. https://hbr.org/2021/07/writing-can-help-us-heal-from-trauma
  2. Baikie, K. A., & Wilhelm, K. (2005). “Emotional and physical health benefits of expressive writing.” Advances in Psychiatric Treatment. 11(5), 338–346. doi:10.1192/apt.11.5.338
  3. https://www.health.harvard.edu/blog/write-your-anxieties-away-2017101312551

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