therapeutic benefits of creative writing

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Writing Can Help Us Heal from Trauma

• Deborah Siegel-Acevedo

Three prompts to get started.

Why does a writing intervention work? While it may seem counterintuitive that writing about negative experiences has a positive effect, some have posited that narrating the story of a past negative event or an ongoing anxiety “frees up” cognitive resources. Research suggests that trauma damages brain tissue, but that when people translate their emotional experience into words, they may be changing the way it is organized in the brain. This matters, both personally and professionally. In a moment still permeated with epic stress and loss, we need to call in all possible supports. So, what does this look like in practice, and how can you put this powerful tool into effect? The author offers three practices, with prompts, to get you started.

Even as we inoculate our bodies and seemingly move out of the pandemic, psychologically we are still moving through it. We owe it to ourselves — and our coworkers — to make space for processing this individual and collective trauma. A recent op-ed in the New York Times Sunday Review affirms what I, as a writer and professor of writing, have witnessed repeatedly, up close: expressive writing can heal us.

• Deborah Siegel-Acevedo is an author , TEDx speaker, and founder of Bold Voice Collaborative , an organization fostering growth, resilience, and community through storytelling for individuals and organizations. An adjunct faculty member at DePaul University’s College of Communication, her writing has appeared in venues including The Washington Post, The Guardian, and CNN.com.

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Writing Therapy: How to Write and Journal Therapeutically

Of course, the answer to that question will be “yes” for everyone!

We all fall on hard times, and we all struggle to get back to our equilibrium.

For some, getting back to equilibrium can involve seeing a therapist. For others, it could be starting a new job or moving to a new place. For some of the more literary-minded or creative folks, getting better can begin with art.

There are many ways to incorporate art into spiritual healing and emotional growth, including drawing, painting, listening to music, or dancing. These methods can be great for artistic people, but there are also creative and expressive ways to dig yourself out of a rut that don’t require any special artistic talents.

One such method is writing therapy. You don’t need to be a prolific writer, or even a writer at all, to benefit from writing therapy. All you need is a piece of paper, a pen, and the motivation to write.

Before you read on, we thought you might like to download our three Positive Psychology Exercises for free . These science-based exercises will explore fundamental aspects of positive psychology including strengths, values and self-compassion and give you the tools to enhance the wellbeing of your clients, students or employees.

This Article Contains:

• What Is Writing Therapy?

Benefits of Writing Therapy

How to: journaling for therapy, writing ideas & journal prompts, exercises and ideas to help you get started, a take-home message, what is writing therapy.

Writing therapy, also known as journal therapy, is exactly what it sounds like: writing (often in a journal)  for therapeutic benefits.

Writing therapy is a low-cost, easily accessible, and versatile form of therapy . It can be done individually, with just a person and a pen, or guided by a mental health professional. It can also be practiced in a group, with group discussions focusing on writing. It can even be added as a supplement to another form of therapy.

Whatever the format, writing therapy can help the individual propel their personal growth , practice creative expression, and feel a sense of empowerment and control over their life (Adams, n.d.).

It’s easy to see the potential of therapeutic writing. After all, poets and storytellers throughout the ages have captured and described the cathartic experience of putting pen to paper. Great literature from such poets and storytellers makes it tempting to believe that powerful healing and personal growth are but a few moments of scribbling away.

However, while writing therapy seems as simple as writing in a journal , there’s a little more to it.

Writing therapy differs from simply keeping a journal or diary in three major ways (Farooqui, 2016):

• Writing in a diary or journal is usually free-form, where the writer jots down whatever pops into their head. Therapeutic writing is typically more directed and often based on specific prompts or exercises guided by a professional.
• Writing in a diary or journal may focus on recording events as they occur, while writing therapy is often focused on more meta-analytical processes: thinking about, interacting with, and analyzing the events, thoughts, and feelings that the writer writes down.
• Keeping a diary or journal is an inherently personal and individual experience, while journal therapy is generally led by a licensed mental health professional.

While the process of writing therapy differs from simple journaling in these three main ways, there is also another big difference between the two practices in terms of outcomes.

These are certainly not trivial benefits, but the potential benefits of writing therapy reach further and deeper than simply writing in a diary.

For individuals who have experienced a traumatic or extremely stressful event, expressive writing guided purposefully toward specific topics can have a significant healing effect. In fact, participants in a study who wrote about their most traumatic experiences for 15 minutes, four days in a row, experienced better health outcomes up to four months than those who were instructed to write about neutral topics (Baikie & Wilhelm, 2005).

Another study tested the same writing exercise on over 100 asthma and rheumatoid arthritis patients, with similar results. The participants who wrote about the most stressful event of their lives experienced better health evaluations related to their illness than the control group, who wrote about emotionally neutral topics (Smyth et al., 1999).

Expressive writing may even improve immune system functioning, although the writing practice may need to be sustained for the health benefits to continue (Murray, 2002).

In addition to these more concrete benefits, regular therapeutic writing can help the writer find meaning in their experiences, view things from a new perspective, and see the silver linings in their most stressful or negative experiences (Murray, 2002). It can also lead to important insights about yourself and your environment that may be difficult to determine without focused writing (Tartakovsky, 2015).

Overall, writing therapy has proven effective for different conditions and mental illnesses, including (Farooqui, 2016):

• Post-traumatic stress
• Obsessive-compulsive disorder
• Grief and loss
• Chronic illness issues
• Substance abuse
• Eating disorders
• Interpersonal relationship issues
• Communication skill issues
• Low self-esteem

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There are many ways to begin writing for therapeutic purposes.

If you are working with a mental health professional, they may provide you with directions to begin journaling for therapy.

While true writing therapy would be conducted with the help of a licensed mental health professional, you may be interested in trying the practice on your own to explore some of the potential benefits to your wellbeing. If so, here there are some good tips to get you started.

First, think about how to set yourself up for success:

• Use whichever format works best for you, whether it’s a classic journal, a cheap notebook, an online journaling program, or a blog.
• If it makes you more interested in writing, decorate or personalize your journal/notebook/blog.
• Set a goal to write for a certain amount of time each day.
• Decide ahead of time when and/or where you will write each day.
• Consider what makes you want to write in the first place. This could be your first entry in your journal.

Next, follow the five steps to WRITE (Adams, n.d.):

• W – What do you want to write about? Name it.
• R – Review or reflect on your topic. Close your eyes, take deep breaths, and focus.
• I – Investigate your thoughts and feelings. Just start writing and keep writing.
• T – Time yourself. Write for five to 15 minutes straight.
• E – Exit “smart” by re-reading what you’ve written and reflecting on it with one or two sentences

Finally, keep the following in mind while you are journaling (Howes, 2011):

• It’s okay to write only a few words, and it’s okay to write several pages. Write at your own pace.
• Don’t worry about what to write about. Just focus on taking the time to write and giving it your full attention.
• Don’t worry about how well you write. The important thing is to write down what makes sense and comes naturally to you.
• Remember that no-one else needs to read what you’ve written. This will help you write authentically and avoid “putting on a show.”

It might be difficult to get started, but the first step is always the hardest! Once you’ve started journaling, try one of the following ideas or prompts to keep yourself engaged.

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Here are five writing exercises designed for dealing with pain (Abundance No Limits, n.d.):

• Write a letter to yourself
• Write letters to others
• Write a poem
• Free write (just write everything and anything that comes to mind)
• Mind map (draw mind maps with your main problem in the middle and branches representing different aspects of your problem)

If those ideas don’t get your juices flowing, try these prompts (Farooqui, 2016):

• Journal with photographs – Choose a personal photo and use your journal to answer questions like “What do you feel when you look at these photos?” and “What do you want to say to the people, places, or things in these photos?”
• Timed journal entries – Decide on a topic and set a timer for 10 or 15 minutes to write continuously.
• Sentence stems – These prompts are the beginnings of sentences that encourage meaningful writing, such as “The thing I am most worried about is…” “I have trouble sleeping when…” and “My happiest memory is…”
• List of 100 – These ideas encourage the writer to create lists of 100 based on prompts like “100 things that make me sad” “100 reasons to wake up in the morning,” and “100 things I love.”

Tartakovsky (2014) provides a handy list of 30 prompts, including:

• My favorite way to spend the day is…
• If I could talk to my teenage self, the one thing I would say is…
• Make a list of 30 things that make you smile.
• The words I’d like to live by are…
• I really wish others knew this about me…
• What always brings tears to your eyes?
• Using 10 words, describe yourself.
• Write a list of questions to which you urgently need answers.

If you’re still on the lookout for more prompts, try the lists outlined here .

6 Ways to process your feelings in writing – Therapy in a Nutshell

As great as the benefits of therapeutic journaling sound, it can be difficult to get started. After all, it can be a challenge to start even the most basic of good habits!

If you’re wondering how to begin, read on for some tips and exercises to help you start your regular writing habit (Hills, n.d.).

• Start writing about where you are in your life at this moment.
• For five to 10 minutes just start writing in a “stream of consciousness.”
• Start a dialogue with your inner child by writing in your nondominant hand.
• Cultivate an attitude of gratitude by maintaining a daily list of things you appreciate, including uplifting quotes .
• Start a journal of self-portraits.
• Keep a nature diary to connect with the natural world.
• Maintain a log of successes.
• Keep a log or playlist of your favorite songs.
• If there’s something you are struggling with or an event that’s disturbing you, write about it in the third person.

If you’re still having a tough time getting started, consider trying a “mind dump.” This is a quick exercise that can help you get a jump start on therapeutic writing.

Researcher and writer Gillie Bolton suggests simply writing for six minutes (Pollard, 2002). Don’t pay attention to grammar, spelling, style, syntax, or fixing typos – just write. Once you have “dumped,” you can focus on a theme. The theme should be something concrete, like something from your childhood with personal value.

This exercise can help you ensure that your therapeutic journal entries go deeper than superficial diary or journal entries.

More prompts, exercises, and ideas to help you get started can be found by following this link .

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In this piece, we went over what writing therapy is, how to do it, and how it can benefit you and/or your clients. I hope you learned something new from this piece, and I hope you will keep writing therapy in mind as a potential exercise.

Have you ever tried writing therapy? Would you try writing therapy? How do you think it would benefit you? Let us know your thoughts in the comments!

Thanks for reading, and happy writing!

We hope you enjoyed reading this article. Don’t forget to download our three Positive Psychology Exercises for free .

• Abundance No limits. (n.d.). 5 Writing therapy exercises that can ease your pain . Author. Retrieved from https://www.abundancenolimits.com/writing-therapy-exercises/.
• Adams, K. (n.d.). It’s easy to W.R.I.T.E . Center for Journal Therapy . Retrieved from https://journaltherapy.com/journal-cafe-3/journal-course/
• Baikie, K. A., & Wilhelm, K. (2005). Emotional and physical health benefits of expressive writing. Advances in Psychiatric Treatment 11(5) , 338-346.
• Farooqui, A. Z. (2016). Journal therapy . Good Therapy . Retrieved from https://www.goodtherapy.org/learn-about-therapy/types/journal-therapy
• Hills, L. (n.d.). 10 journaling tips to help you heal, grow, and thrive . Tiny Buddha . Retrieved from https://tinybuddha.com/blog/10-journaling-tips-to-help-you-heal-grow-and-thrive/
• Howes, R. (2011, January 26). Journaling in therapy . Psychology Today. Retrieved from https://www.psychologytoday.com/blog/in-therapy/201101/journaling-in-therapy.
• Murray, B. (2002). Writing to heal. Monitor, 33(6), 54. Retrieved from http://www.apa.org/monitor/jun02/writing.aspx
• Pollard, J. (2002). As easy as ABC . The Guardian . Retrieved from https://www.theguardian.com/lifeandstyle/2002/jul/28/shopping
• Smyth, J. M., Stone, A. A., Hurewitz, A., & Kaell, A. (1999). Effects of writing about stressful experiences on symptom reduction in patients with asthma or rheumatoid arthritis: A randomized trial. Journal of the American Medical Association 281 , 1304-1309.
• Tartakovsky, M. (2014). 30 journaling prompts for self-reflection and self-discovery . Psych Central . Retrieved from https://psychcentral.com/blog/archives/2014/09/27/30-journaling-prompts-for-self-reflection-and-self-discovery/
• Tartakovsky, M. (2015). The power of writing: 3 types of therapeutic writing . Psych Central . Retrieved from https://psychcentral.com/blog/archives/2015/01/19/the-power-of-writing-3-types-of-therapeutic-writing/

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Article feedback

What our readers think.

Hello, Such an interesting article, thank you very much. I was wondering if there was a particular strategy in which writing down questions produced answers. I started doing just that: writing down doubts and questions, and I found that answers just came. It was like talking through the issues with someone else. Is there any research on that? Is this a known strategy?

Hi Michael,

That’s amazing that you’re finding answers are ‘arising’ for you in your writing. In meditative and mindfulness practices, this is often referred to as intuition, which points to a form of intelligence that goes beyond rationality and cognition. This is a fairly new area of research, but has been well-recognized by Eastern traditions for centuries. See here for a book chapter review: https://doi.org/10.4337/9780857936370.00029

As you’ve discovered, journaling can be incredibly valuable to put you in touch with this intuitive form of knowing in which solutions just come to you.

This also reminds me of something known as the rubber ducking technique, which programmers use to solve problems and debug code: https://en.wikipedia.org/wiki/Rubber_duck_debugging

Anyway, hope that offers some food for thought!

– Nicole | Community Manager

I have never tried writing therapy, but I intend to. Its so much better than seeing the psychiatrist for my behavior issues, which nobody has even identified yet.

Hi great article, just wondering when it was originally posted as I wish to cite some of the text in my essay Many thanks

Glad you enjoyed the post. It was published on the 26th of October, 2017 🙂

Hope this helps!

Hi Courtney

I know you posted this blog a while ago but I’ve just found it and loved it. It articulated so clearly the benefits of writing therapy. One question – is there any research on whether it’s better to use pen and paper or Ian using a PC/typing just as good. I can write much faster and more fluently when I use a keyboard but wonder whether there is a benefit from the physical act of writing writing with a pen. Thanks.

Great question. The evidence isn’t entirely clear on this, but there’s a little work suggesting that writing by hand forces the mind to slow down and reflect more deeply on what’s being written (see this article ). Further, the process of writing uses parts of the brain involved in emotion, which may make writing by hand more effective for exploring your emotional experiences.

However, when it comes to writing therapy, the factor of personal preference seems critical! The issue of speed can be frustrating if your thoughts tend to come quickly. If you feel writing by hand introduces more frustration than benefits, that may be a sign to keep a digital journal instead.

Hope that helps!

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Cover Story

Writing to heal

By helping people manage and learn from negative experiences, writing strengthens their immune systems as well as their minds.

By BRIDGET MURRAY

Monitor Staff

June 2002, Vol 33, No. 6

Print version: page 54

Writing is no stranger to therapy. For years, practitioners have used logs, questionnaires, journals and other writing forms to help people heal from stresses and traumas.

Now, new research suggests expressive writing may also offer physical benefits to people battling terminal or life-threatening diseases. Studies by those in the forefront of this research--psychologists James Pennebaker, PhD, of the University of Texas at Austin, and Joshua Smyth, PhD, of Syracuse University--suggest that writing about emotions and stress can boost immune functioning in patients with such illnesses as HIV/AIDS, asthma and arthritis.

Skeptics argue that other factors, such as changes in social support, or simply time, could instead be the real health aids. But an intensive research review by Smyth, published in 1998 in the Journal of Consulting and Clinical Psychology (Vol. 66, No. 1), suggests that writing does make a difference, though the degree of difference depends on the population being studied and the form that writing takes.

Researchers are only beginning to get at how and why writing may benefit the immune system, and why some people appear to benefit more than others. There is emerging agreement, however, that the key to writing's effectiveness is in the way people use it to interpret their experiences, right down to the words they choose. Venting emotions alone--whether through writing or talking--is not enough to relieve stress, and thereby improve health, Smyth emphasizes. To tap writing's healing power, people must use it to better understand and learn from their emotions, he says.

In all likelihood, the enlightenment that can occur through such writing compares with the benefits of verbal guided exploration in psychodynamic psychotherapies, notes Pennebaker. He notes, for example, that talking into a tape recorder has also shown positive health effects. The curative mechanism appears to be relief of the stress that exacerbates disease, researchers believe.

Health benefits

A groundbreaking study of writing's physical effects appeared in the Journal of the American Medical Association (Vol. 281, No. 14) three years ago. In the study, led by Smyth, 107 asthma and rheumatoid arthritis patients wrote for 20 minutes on each of three consecutive days--71 of them about the most stressful event of their lives and the rest about the emotionally neutral subject of their daily plans.

Four months after the writing exercise, 70 patients in the stressful-writing group showed improvement on objective, clinical evaluations compared with 37 of the control patients. In addition, those who wrote about stress improved more, and deteriorated less, than controls for both diseases. "So writing helped patients get better, and also kept them from getting worse," says Smyth.

In a more recent study, presented in a conference paper and submitted for publication, Pennebaker, Keith Petrie, PhD, and others at the University of Auckland in New Zealand found a similar pattern among HIV/AIDS patients. The researchers asked 37 patients in four 30-minute sessions to write about negative life experiences or about their daily schedules. Afterward, patients who wrote about life experiences measured higher on CD4 lymphocyte counts--a gauge of immune functioning--than did controls, though the boost to CD4 lymphocytes had disappeared three months later.

Regardless, the fact that they at first showed improved immune functioning suggests that it reduced their stress through a release of HIV-related anxiety, says Pennebaker. "By writing, you put some structure and organization to those anxious feelings," he explains. "It helps you to get past them."

Other research by Pennebaker indicates that suppressing negative, trauma-related thoughts compromises immune functioning, and that those who write visit the doctor less often. Also, Petrie's colleague Roger Booth, PhD, has linked writing with a stronger antibody response to the Hepatitis B vaccine.

Writing right

Not everyone agrees, though, that the mere act of writing is necessarily beneficial. In fact, initial writing about trauma triggers distress and physical and emotional arousal, researchers have found. And not all people will work through that distress therapeutically or through continued writing, says psychologist Helen Marlo, PhD, of Notre Dame de Namur University and a private practitioner in Burlingame, Calif. In past research, she found that, contrary to Pennebaker's results, writing about negative and positive life events produced no physical health benefits in undergraduate students.

"I get concerned that if people just write about traumatic events, they get raw and opened up and aren't able to work through it on their own," says Marlo. Her study did not, however, provide evidence that writing poses any long-term risk to people.

But there is evidence that the nature of a person's writing is key to its health effects, notes health psychology researcher Susan Lutgendorf, PhD, of the University of Iowa. An intensive journaling study (in press, Annals of Behavioral Medicine ) she conducted recently with her doctoral student Phil Ullrich suggests that people who relive upsetting events without focusing on meaning report poorer health than those who derive meaning from the writing. They even fare worse than people who write about neutral events. Also, those who focus on meaning develop greater awareness of positive aspects of a stressful event.

"You need focused thought as well as emotions," says Lutgendorf. "An individual needs to find meaning in a traumatic memory as well as to feel the related emotions to reap positive benefits from the writing exercise."

In explaining this phenomenon, Pennebaker draws a parallel with therapy. "People who talk about things over and over in the same ways aren't getting any better," he says. "There has to be growth or change in the way they view their experiences."

Evidence of a changed perspective can be found in the language people use, Pennebaker has found. For example, the more they use such cause-and-effect words as "because," "realize" and "understand," the more they appear to benefit.

Pennebaker also acknowledges that some personality types likely respond better to writing than others. Tentative evidence suggests that more reticent people benefit most. A host of other individual differences--including handling of stress, ability to self-regulate and interpersonal relations--also mediate writing's effectiveness.

A place in practice?

After all, writing's power to heal lies not in pen and paper, but in the mind of the writer, say a number of psychologists who use it with their patients. That's where clinicians come in, helping clients tap that healing power, they say. Private practitioner Marlo, for example, employs writing cautiously--using it only with patients who take to it, and closely integrating it into the therapeutic process.

"The cornerstone of therapy is engagement in the therapeutic relationship that addresses the individual's process--especially the intrapersonal, interpersonal, affective and symbolic dimensions of experience," says Marlo.

Another practitioner, Judith Ruskay Rabinor, PhD, author of "A Starving Madness: Tales of Hunger, Hope and Healing in Psychotherapy" (Gurze Books, 2002), has her patients explore their anxieties in writings between sessions, e-mailing her as the anxiety strikes them. Rabinor offers feedback on their writing and helps them track progress in their thinking.

Though more studies are needed, many behavioral researchers believe such approaches could also work with treating chronically ill people. "Writing is another potential tool in the armatorium of the clinical professional," says Smyth.

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How to Use Writing Therapy to Release Negative Emotions and Trauma

Whether it’s lyrics or journaling—expression through writing can be cathartic

Verywell / Julie Bang

• What to Know About Writing Therapy

The Major Benefits of Writing Therapy

• How to Get Started With Expressive Writing

Every Friday on  The Verywell Mind Podcast , host Minaa B., a licensed social worker, mental health educator, and author of "Owning Our Struggles," interviews experts, wellness advocates, and individuals with lived experiences about community care and its impact on mental health.

Follow Now :  Apple Podcasts  /  Spotify  /  Google Podcasts  /  Amazon Music

Putting pen to paper feels a bit like an anomaly in a world obsessed with texting, tweeting, and sliding into people’s DMs. But let’s try something different. The next time you’re in your Notes app, give your thumbs a break and grab a pen and piece of paper instead. If you don’t have any paper handy, grab that Starbucks receipt and start writing whatever you were about to type. See how it feels. 

It might feel a bit awkward at first, especially if you haven’t had to physically write anything down in a long while. But as you keep writing, you may feel really engaged with the words you’re jotting down. Tapping letters on a screen isn’t the same as drawing out each letter of every word. Writing things down will inherently bond you to the words you write. And because of that, writing becomes quite powerful for the psyche . Aside from being a feel-good activity, writing can also let us process negative emotions and trauma in what turns out to be a pretty soul-cleansing experience. 

In fact, singer/songwriter and season three winner of The Voice, Cassadee Pope , seconds this. Pope, who's been in the music industry since she was 11 years old, has been pretty open about her mental health struggles—from bad breakups to the emotional impact of her parent’s divorce. Pope told Minaa B., LMSW , host of The Verywell Mind Podcast, “I needed an outlet with everything that was happening with my family. So that was really what I leaned on most, was songwriting.”

Now, you don’t have to be a gifted songwriter to reap the benefits of writing, but let's talk about why writing can be so good for your mental health. 

At a Glance

Writing can be a powerful therapeutic tool. Getting your thoughts down can help you understand them and process them more effectively than keeping them all in your head. People who use writing therapy report better overall mood and fewer depressive symptoms. If you’re struggling with a mental health condition and need to vent your frustrations—consider making a journal your new BFF.

What to Know About Writing Therapy (Write This Down)

Writing therapy (aka emotional disclosure or expressive writing) is pretty much exactly what it sounds like. It involves using writing of any kind, like creative writing, freewriting, and poetry, as a therapeutic tool. Writing therapy can be especially for those who are more withdrawn or have trouble opening up to others.

Writing therapy can be so beneficial to our mental health because it’s basically a form of venting. You know how good it feels to come home after a long day of work and go on and on about how much you dislike that one coworker for a reason you can’t even put your finger on. Or when you spill all of your dating frustrations to your bestie over the phone. It’s a nice release of stress. You can release stress in a similar way when you write, too. Just pretend that piece of paper is your therapist, closest confidante, or even yourself. 

No one else has to know whatever you choose to jot down (or rage-write about). Your journal or diary is your personal safe haven, and your innermost thoughts are safe on those pages. 

Research shows that writing about painful experiences can even improve your immune system. Getting all of your thoughts out on paper is a big stress reliever. It’s also known that trying to suppress negative emotions can be detrimental to your overall well-being, so verbal release may only help you in the long run. Another advantage of writing therapy is that it gives your emotions and thoughts some structure. For instance, my therapist knows I love writing—especially writing poetry. So, when I was dealing with a particularly traumatic time in my life, she told me that my next few homework assignments would be to write poetry about my feelings. Because poetry is a form of creative writing, I had to really think about the diction and imagery I wanted to convey in the poems.

As a result, I really had to unpack my feelings so that my poem would paint a clear picture of what I was going through. I worked on the poem each night before bed and had it ready for my next weekly session.

The next day, I hopped online to meet with my therapist and tell her I had completed my assignment. In response, she asked me to read it aloud. What?! I quickly grew nervous since I was not expecting that. But, considering she’s never led me astray, I reluctantly recited my poem. It was an emotional experience, and my voice audibly cracked a few times, but it felt really good—euphoric, even. So when Pope says that singing her lyrics is "cathartic," I completely get it. She says her singing can be a bit “disarming” because “ I’m believing every word so intensely, and I feel them so intensely.” 

So, not only does writing release some deep-seated feelings, orating them breathes life into them. There’s this particularly beautiful Chinese proverb that says: ‘I hear and I forget, I see and I remember, I write and I understand.’ Once our thoughts are written down, we can see them in front of us, through this practice they become real. Then, we can dig in and unpack what it all means to us.

Other Benefits of Writing Therapy

If you’re still not convinced about the power of writing, here are some other amazing benefits of writing to take note of (pun intended):

• Lowered blood pressure
• Reduced anxiety and depression symptoms
• Improved cognition
• Increased antibody production 
• Better overall mood

Ready to Get Started With Expressive Writing?—Here’s How

The great thing about writing is that it can be about anything you want. There are zero restrictions on what you can say. If you’ve had an upsetting experience or need to release some frustrations about daily stressors, try writing about it.

Pope talks about how she’s been using songwriting to get more authentic about her life as of late. In fact, she was kind enough to dish on the details about a new song of hers that’s set to release soon titled “Three of Us.” In this track, she details what it’s like being the “third wheel” when you’re in a relationship with someone who’s dealing with a substance use disorder : “It's about me, you, and the drugs.” In describing the lyrics, she says, “It's probably the most revealing song I've ever released.” 

Now, if you’ve already got an experience you want to write about, feel free to get started when you’re alone and in a private space. But if you don’t know where to start, here are some prompts to start flexing your writing muscles. 

Writing Prompts to Help You Get to Know Yourself Better

When you’re ready, get something to write with and a blank sheet of paper. Here are some prompts you can use to get started: 

• What does the perfect day look like for you? Think about the activities you’d engage in and who you would be spending your time with. Try engaging your five senses to dive deep into your imagination. 
• Write a story about the last time you were embarrassed. This time, reframe the experience into a positive one where you learn something new about yourself.
• Think about the best piece of advice you've ever received from someone. How has it helped to shape your life?
• Write a song or a poem about what it’s like to eat your favorite dessert. Consider the flavors, textures, and how you feel when you eat this specific treat. Where are you eating it? Did someone special make it for you, or did you make it yourself?
• What does self-love really mean to you? Who taught you what loving yourself looks like? What have you learned to embrace about yourself?
• If you’ve experienced a painful event, free-write about it. Don’t worry about grammar, spelling, or legibility—just write whatever comes to mind. You can even draw if that helps. 

These writing prompts should get you more comfortable with expressing your feelings. Once you make sense of your own experiences, you might be ready to share them with friends, significant others, and other people you trust. If you have a therapist or plan to start therapy, you’ll already have some material to share that you can explore in the session. 

When you connect through storytelling, you begin to strengthen your support network. Pope shared how much she leaned on her friends after a bad breakup. “ If you have community, lean into it and don't be afraid that someone's gonna judge you if you made a mistake or a bad decision, a poor decision, don't be afraid of that. It's so much more healthy to just let it out,” she says.

Pope also cautions that doing this can also reveal the people who accept you just as you are—flaws included: “ If somebody judges you or tries to make you feel bad about it, then OK, great. That one person is not a safe space for you.”

What This Means For You

If you’re uncomfortable opening up to your friends this way, that’s perfectly fine. Never feel pressured to share some uncomfortable thoughts or experiences. You can keep them to yourself in your journal or reserve them all for your therapist.

Writing is a good place to start when you want to better understand who you are and how your experiences have affected you. If you’re struggling with processing your emotions and feel that you need someone to talk to, consider seeing a mental health professional.

Mugerwa S, Holden JD. Writing therapy: a new tool for general practice? . Br J Gen Pract . 2012;62(605):661-663. doi:10.3399/bjgp12X659457

American Psychological Association. Writing to heal .

Krpan KM, Kross E, Berman MG, Deldin PJ, Askren MK, Jonides J. An everyday activity as a treatment for depression: the benefits of expressive writing for people diagnosed with major depressive disorder . J Affect Disord . 2013;150(3):1148-1151. doi:10.1016/j.jad.2013.05.065

By Ayana Underwood Ayana is the Associate Editor at Verywell Mind, where she aims to publish mental health content that is both engaging and of high quality.

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Writing therapy: types, benefits, and effectiveness, thc editorial team august 7, 2021.

In this article

What Is Writing Therapy?

How does writing therapy work, types of writing therapy, potential benefits of writing therapy, conditions treated by writing therapy, summary and outlook.

Writing therapy, or “expressive writing,” is a form of expressive therapy in which clients are encouraged to write about their thoughts and feelings—particularly those related to  traumatic  events or pressing concerns—to reap benefits such as reduced stress and improved physical health. 1  Writing therapy may be used in many environments, including in person or  online . It may be supervised by a mental health professional or even occur with little or no direct influence from a counselor. There are several types of writing therapy, including, but not limited to narrative therapy, interactive journaling, focused writing, and songwriting. Although traditional  psychotherapy , or talk therapy, has been standard practice in many therapeutic and counseling environments, evidence shows that writing therapy has many potential physical and psychological health benefits. 2

What Is the History of Therapeutic Writing / Expressive Writing?

Humans have expressed belief in the healing power of the written word since ancient times. For example, in the fourth century B.C.E., certain groups in Egypt believed that ingesting meaningful words written on papyrus would bring about health benefits. Words were thought to have medicinal and magical healing powers, so much so that inscribed above Egypt’s famed library of Alexandria was the phrase “The Healing Place of the Soul.” 1

However, the roots of modern therapeutic writing may be found in  bibliotherapy , a form of therapy that employs literature and reading to help people deal with challenges in their own lives. 3  This practice dates back to the fifth century B.C.E. when it was thought to cure a condition called melancholia, or a deeply experienced  depression .

More recently, writing therapy gained momentum in the United States in the early 19th century, 1  and it was popularized in the early 20th century with psychoanalyst Sigmund Freud’s  Creative Writers and Day Dreaming.  Though talk therapy was still the go-to approach, writing therapy gained steam in the 1930s and 1940s as creative therapies involving the  arts , such as music, dance, and writing grew. The 1965 American Psychological Association (APA) convention, held in Chicago, Illinois, hosted a symposium that focused on written communications with clients. This symposium, organized by a division of the APA called Psychologists Interested in the Advancement of Psychotherapy, generated a boom in writing therapy research in the 1970s. 1

In the 1980s, social psychologist James Pennebaker emerged as a leading advocate and researcher of writing therapy. His research focused on the benefits of writing about or discussing one’s emotional disturbances, including reduced stress and improved immune function. He also claimed that writing about traumatic events could help people cope. His work helped propel writing therapy into the mainstream of psychotherapeutic practice. 1

There are two main theories as to how writing therapy works. The first posits that inhibition or suppression of  emotions , traumatic events, or aspects of one’s identity constitutes a long-term, low-level stressor and has adverse health effects, such as an increased likelihood of becoming ill. Writing therapy can serve as an act of disclosure, and of written emotional expression, and therefore remove the stressor. However, this theory has become less accepted because research has shown that different acts of expression do not reap the same health benefits as writing therapy. 4

For example, Pennebaker conducted a study in 1996 in which one group of participants was asked to express a traumatic experience through physical movement, and another group was asked to express themselves through both physical movement and writing. Only the group that used both movement and writing showed significant physical health improvements. Pennebaker found that the specific language used while writing is associated with the physical and mental health benefits. When people’s emotional writing compositions were analyzed by judges and by the Linguistic Inquiry and Word Count software, positive emotion words like “happy” and a moderate number of negative emotion words like “sad” were associated with good physical health, while high and low levels of negative emotion words were associated with poor physical health. Compositions that showed an increase in causal words like “reason” and insight words like “realize” showed the most improved physical health in their writers. 4

When engaging in writing therapy, clients are asked to write about a traumatic experience. A standard practice might involve writing for 15 to 20 minutes for three consecutive days. 5  A 2002 study published in the  Annals of Behavioral Medicine  found that of three groups assigned to journal for one month, the group asked to write about “cognitions and emotions related to a trauma or stressor” enjoyed the most benefits of writing therapy; they had a better perspective on the stressful experience about which they wrote. 6

Sometimes this practice is self-generated. The act of journaling has increased in popularity, especially with the growth of aesthetic practices such as bullet journaling, which combines a journal, calendar, and planner. 7

Photo by Brent Gorwin on Unsplash

There are several types of writing therapy, which generally fall into two categories: writing therapy conducted with the guidance of a mental health counselor and self-motivated writing therapy, the latter of which anyone can take up at their own pace.

A counselor or mental health professional might use writing therapy with clients who find it difficult to verbalize their thoughts or emotions. Narrative therapy, a form of writing therapy that clients and therapists can use together, is often helpful in this situation. 8   Narrative therapy involves the client and mental health professional “reauthoring” a traumatic or problematic story from the client’s life. 9  This method helps the client recontextualize their experience by removing the assumptions and context they have assigned to it to see it from a more objective perspective. 8

Another common format, which can be practiced with or without the guidance of a mental health professional, is called interactive journaling. It combines aspects of writing therapy and bibliotherapy. In interactive journaling, clients are provided with a journal prompt, or a starting point, which they then use to inform their writing. This method is especially effective in substance abuse treatment because it can educate patients and promote reflection and exploration of their experiences. It can also benefit students in the health care field because it can help them empathize with and understand their clients’ experiences. 1

Two other types of writing therapy are focused writing and songwriting. Focused writing incorporates worksheets that educate and guide clients, 10  and songwriting combines music therapy and writing therapy to provide clients with an avenue to reminisce and express their emotions. 11

Researchers have found that expressive, or therapeutic writing, can have numerous physical and psychological health benefits, some of which include: 1

• better immune function
• fewer doctor visits
• less stress
• improved grades in school
• reduced emotional and physical distress
• decreased depression symptoms
• lower blood pressure
• improved liver function
• fewer missed days of work
• strengthened memory

In addition to its general benefits, writing therapy has been an easily accessible resource to treat people with many different conditions and stressful or traumatic experiences.

Posttraumatic Stress Disorder

Evidence suggests that writing therapy can  posttraumatic stress disorder (PTSD)  symptoms and the symptoms of depression often associated with PTSD. The potential effectiveness of writing therapy in helping people cope with trauma makes it a useful alternative when more traditional modes of therapy are ineffective or impossible to access. 12

For example, a study published in 2013 in the  Journal of Sexual Medicine  used writing therapy to treat 70 women who had experienced childhood sexual abuse. Researchers asked the women to write about trauma or sexual schema (the “cognitive generalizations” someone has about their sexual selves, informed by prior sexual experiences) during five 30-minute sessions, which occurred over up to five weeks. 13  At three different intervals—two weeks, one month, and six months—the study participants were asked to complete interviews and questionnaires regarding their sexual function, PTSD, and depression. Researchers found that between pretreatment and posttreatment, participants reported fewer symptoms of PTSD. According to study findings, participants who wrote about sexual schema were also more likely to recover from sexual dysfunction. 14

Some studies have found that engaging in writing therapy can help reduce  anxiety . 15 , 16  In a study conducted in 2020 by faculty of Tabriz University of Medical Sciences in Iran, researchers administered three writing therapy sessions to pregnant women, plus two telephone calls between the sessions and basic pregnancy care, over four to six weeks. During the first session, the women were asked to write about their concerns regarding pregnancy and brainstorm solutions that would help relieve the anxiety they induce, and the phone calls encouraged them to follow through with the solutions. In the second session, researchers employed narrative therapy techniques and asked the women to write a story that outlined their concerns about pregnancy and then applied the solutions they had previously generated. The final session fostered a group discussion between the participants about the previous assignments. The study concluded that the women who engaged in writing therapy had significantly less anxiety than a comparison group who received only the standard pregnancy care. 17

Studies have shown that symptoms of depression decrease among people who utilize writing therapy. For example, in one study published in a 2014 issue of  Cognitive Therapy and Research , one group of undergraduate students was tasked with non-emotional writing, or writing that does not focus on difficult or traumatic experiences and feelings, and another group was tasked with expressive writing, writing that does deal with emotional distress and trauma, focused in this case on emotional  acceptance . The students in the latter group who experienced low or low to mild symptoms of depression saw a reduction in their symptoms. 18

Another study, conducted by researchers from the Catholic University of the Sacred Heart in Italy with women who had recently given birth, again divided participants into two groups; one performed expressive writing, and the other simply wrote about neutral topics. The women who used expressive writing had lessened depressive symptoms, whereas those in the neutral writing group saw no significant change. 19

Bereavement

People suffering the loss of a loved one can benefit greatly from writing therapy. It can reduce the number of negative feelings surrounding the event and allow for closure. It promotes self-care and therefore helps the client recover after a loss. 20  Writing therapy can also help reduce the  separation anxiety  that  grief  can prompt, gives clients a fresh perspective on their loss, and recognizes their bereavement journey. 21

A 2011 study published in the  Journal of Psychosomatic Obstetrics and Gynaecology  conducted 10 writing sessions over five weeks with people who had lost pregnancies. The participants were asked to write about their pregnancy loss, write a letter to a friend as if the friend were experiencing the same loss, and write a letter to themselves or to someone who witnessed the loss. The participants’ levels of grief and loss decreased after the writing therapy treatment. 22

Technology  has made many forms of therapy more accessible for many people. The internet can connect people in nearly any geographical zone to therapists who may be physically distant. Writing therapy, in particular, transitions easily to the virtual world; most forms don’t require face-to-face meetings at all and can be conducted over email.

In addition, writing therapy is a form of self-help intervention that anyone may practice. Many writing prompts (such as these links from  Disability Dame  and  Dancing through the Rain ) are available online and enable people to immediately begin writing and benefit from this therapy. 23  Whether practitioner- or self-guided, writing therapy is an accessible practice that offers many potential benefits to those who use it.

• Moy, J. D. (2017). Reading and writing one’s way to wellness: The history of bibliotherapy and scriptotherapy. In Higler, S. (Ed.), New Directions in Literature and Medicine Studies (pp. 15–30). Palgrave Macmillan. https://doi.org/10.1057/978-1-137-51988-7_2
• Holden, J. D., & Mugerwa, S. (2012). Writing therapy: A new tool for general practice? British Journal of General Practice, 62(605), 661–663. https://doi.org/10.3399/bjgp12X659457
• THC Editorial Team. (May 22, 2021). Reading as therapy: Bibliotherapy and mental wellness. The Human Condition. https://thehumancondition.com/reading-as-therapy-bibliotherapy/
• Pennebaker, J. W. (1997). Writing about emotional experiences as a therapeutic process. Psychological Science, 8(3), 162–166. https://doi.org/10.1111/j.1467-9280.1997.tb00403.x
• Qian, J., Sun, S., Sun, X., Wu, M., Yu, X., & Zhou, X. (2020). Effects of expressive writing intervention for women’s PTSD, depression, anxiety, and stress related to pregnancy: A meta-analysis of randomized controlled trials. Psychiatry Research, 288. https://doi.org/10.1016/j.psychres.2020.112933
• Lutgendorf, S. K., & Ullrich, P. M. (2002). Journaling about stressful events: Effects of cognitive processing and emotional expression. Annals of Behavioral Medicine, 24, 244–250. https://doi.org/10.1207/S15324796ABM2403_10
• Normark, M., & Tholander, J. (2020). Crafting personal information: Resistance, imperfection, and self-creation in bullet journaling. Proceedings of the 2020 CHI Conference on Human Factors in Computing Systems, 1–13. https://doi.org/10.1145/3313831.3376410
• Goodrich, T., Hancock, E., Kitchens, S., & Ricks, L. (2014). My story: The use of narrative therapy in individual and group counseling. Journal of Creativity in Mental Health, 9, 99–110. https://doi.org/10.1080/15401383.2013.870947
• Madigan, S. (2011). Narrative therapy. American Psychological Association.
• McGihon, N. N. (1996). Writing as a therapeutic modality. Journal of Psychosocial Nursing & Mental Health Services, 34(6), 31–35. https://doi.org/10.3928/0279-3695-19960601-08
• Ahessy, B. (2017). Song writing with clients who have dementia: A case study. The Arts in Psychotherapy, 55, 23–31. https://doi.org/10.1016/j.aip.2017.03.002
• Kamphuis, J. H., Reijntjes, A., & van Emmerik, A. A. P. (2013). Writing therapy for posttraumatic stress: A meta-analysis. Psychotherapy and Psychosomatics, 82(2), 82–88.
• Anderson, B. L., & Cyranowski, J. M. (1994). Women’s sexual self-schema. Journal of Personality and Social Psychology, 67(6), 1079–1100. https://doi.org/10.1037/0022-3514.67.6.1079
• Lorenz, T. A., Meston, C. M., & Stephenson, K. R. (2013). Effects of expressive writing on sexual dysfunction, depression, and PTSD in women with a history of childhood sexual abuse: Results from a randomized clinical trial. The Journal of Sexual Medicine, 10(9), 2177–2189. https://doi.org/10.1111/jsm.12247
• Barrett, M. D., & Wolfer, T. A. (2001). Reducing anxiety through a structured writing intervention: A single-system evaluation. The Journal of Contemporary Social Services, 82(4), 355–362. https://doi.org/10.1606/1044-3894.179
• Shen, L., Yang, L., Zhang, J., & Zhang, M. (2018). Benefits of expressive writing in reducing test anxiety: A randomized controlled trial in Chinese samples. PLoS One, 13(2), Article e0191779. https://doi.org/10.1371/journal.pone.0191779
• Esmaeilpour, K., Golizadeh, S., Mirghafourvand, M., Mohammad-Alizadeh-Charandabi, S., & Montazeri, M. (2020). The effect of writing therapy on anxiety in pregnant women: A randomized controlled trial. Iranian Journal of Psychiatry and Behavioral Sciences, 14(2). https://doi.org/10.5812/ijpbs.98256
• Baum, E. S., & Rude, S. S. (2013). Acceptance-enhanced expressive writing prevents symptoms in participants with low initial depression. Cognitive Therapy and Research, 37. 35-42. https://doi.org/10.1007/s10608-012-9435-x
• Camisasca, E., Caravita, S. C. S., Di Blasio, P., Ionio, C., Milani, L., & Valtolina, G. G. (2015). The effects of expressive writing on postpartum depression and posttraumatic stress symptoms. Psychological Reports, 117(3), 856–882. https://doi.org/10.2466/02.13.PR0.117c29z3
• Kristjanson, L. J., Loh, R., Nikoletti, S., O’Connor, M., & Willcock, B. (2004). Writing therapy for the bereaved: Evaluation of an intervention. Journal of Palliative Medicine, 6(2), 195–204. https://doi.org/10.1089/109662103764978443
• Thatcher, C. (2021). Whys and what ifs: Writing and anxiety reduction in individuals bereaved by addiction. Journal of Creativity in Mental Health. https://doi.org/ 10.1080/15401383.2021.1924097
• Kersting, A., Kroker, K., Schlicht, S., & Wagner, B. (2011). Internet-based treatment after pregnancy loss: concept and case study. Journal of Psychosomatic Obstetrics and Gynaecology, 32(2), 72–78. http://doi.org/10.3109/0167482X.2011.553974
• Wright, J. (2002). Online counselling: Learning from writing therapy. British Journal of Guidance & Counselling, 30(3), 285–298. https://doi.org/10.1080/030698802100002326

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Writing Therapy: How to write therapeutically

Discover the benefits of therapeutic writing - a powerful tool for processing emotions, finding clarity, and promoting overall mental well-being.

Writing therapeutically has become an increasingly popular tool for improving mental health and wellbeing. The act of writing allows people to process emotions, gain insight, reduce stress, and work through inner conflicts and traumas. This comprehensive guide will provide an overview of therapeutic writing, explain the different techniques and approaches, and offer tips for getting started with your own therapeutic writing practice.

What is Therapeutic Writing?

Therapeutic writing, also known as expressive writing, is the process of using writing to come to terms with and heal from emotional distress. The focus is not on creating a polished piece of literature, but rather on using writing as an outlet for inner exploration and healing.

Therapeutic writing can take many forms, including journaling, autobiographical writing, letter writing, poetry, and free-form creative expression. The goal is to use the writing process to gain understanding, release pent-up emotions, work through inner conflicts, develop self-awareness, and promote overall mental well-being .

Benefits of Therapeutic Writing

Decades of research have demonstrated the wide-ranging benefits of expressive writing. Studies show that opening up on paper can help:

• Reduce stress and anxiety
• Cope with grief and trauma
• Gain insight into behaviors, thoughts, and emotions
• Clarify goals and values
• Boost self-esteem and confidence
• Improve sleep and overall physical health
• Strengthen relationships
• Process challenging life events

In essence, therapeutic writing allows people to make sense of their inner world, gain perspective, and move forward in a psychologically healthy way.

Approaches to Therapeutic Writing

There are several structured approaches to therapeutic writing that offer frameworks and prompts to guide the process:

• Journal Writing – Keeping a journal, diary, or log to record thoughts, feelings, and daily experiences. This allows you to track patterns, reflect, and gain self-awareness. Check out some writing prompts for journaling .
• Autobiographical Writing – Writing your personal history, including meaningful events, relationships, challenges, and key memories. This helps organize memories and find meaning.
• Gratitude Writing – Keeping a journal focused specifically on things you are thankful for. This cultivates optimism.
• Expressive Writing – Free-writing about traumatic, stressful, or emotional events. This allows you to process the experience.
• Letter Writing – Writing letters to yourself or to others as a way to heal relationships, grieve, or clarify thoughts. The letters do not need to be sent.
• Poetry/Creative Writing – Using poetic language and imagery to express emotions. Creating stories, metaphors, and dialogues to gain new perspectives.
• Spiritual Writing – Writing about your beliefs, values, sense of meaning, and inner wisdom. This connects you to something larger.
• Therapeutic Storytelling – Crafting your experiences into a coherent narrative. This imposes order on thoughts and events.
• Bibliotherapy – Reading therapeutic books and then journaling about how the material impacts your life.

The style of therapeutic writing you choose depends on your specific needs and what you hope to get out of the process. Many people incorporate several approaches.

Tips for Writing Therapeutically

Here are some tips for getting started with your own therapeutic writing practice:

• Set aside regular time to write – Ideally 20-30 minutes, 3-5 times per week. Treat this time as a therapy appointment with yourself.
• Find privacy and minimal distractions – Write where you can relax and focus internally. Turn off devices. Let family/roommates know you need quiet time.
• Don’t censor – Let words and emotions flow without judging yourself. The writing is just for you.
• Write naturally – Don’t worry about grammar, spelling, sentence structure. Go with stream-of-consciousness writing.
• Stick to your truth – Delve into your real thoughts, beliefs, and feelings. Avoid sugar-coating.
• Know when to stop – If emotions become too intense, take a break. You can return to the topic later.
• Reflect afterward – What insights did you gain? What emotions were released? How do you feel now compared to before?
• Re-read occasionally – Notice patterns in your thoughts, feelings, behaviors. Reflect on how you’ve grown.
• Destroy writing if preferred – If you don’t want to keep a record, immediately shred or delete.
• Consider sharing with therapist – If you have a therapist, they can help process your therapeutic writing.
• Be patient – Healing takes time. Stay motivated and let the writing support your journey.

Suggested Writing Prompts

Here are some therapeutic writing prompts to spark reflection:

• The parts of myself I’ve yet to confront are…
• If my childhood self could see me now…
• The story I tell myself about why I can’t move forward is…
• What I wish I could tell my younger self is…
• The biggest misconception people have about me is…
• If I could go back in time, I would tell my past self…
• The ways in which I sell myself short are…
• The limiting belief I need to let go of is…
• The parts of my life story I try to ignore are…
• If I had one day left to live, I would…
• The times I felt most alive were when…
• The areas of my life needing more courage are…
• My vision for my ideal future self is…
• The secrets or fears I mask from the world are…
• If I had no limitations, I would…
• Right now I need to admit to myself that I feel…
• To evolve, I first need to acknowledge…
• My inner wisdom tells me…
• If my intuition could speak out loud, it would say…

You can modify prompts to target specific issues you want to work through, like grief, anger, relationships, self-esteem, etc. Let the wording elicit honesty and introspection.

Troubleshooting Challenges

Therapeutic writing can stir up intense emotions. Here’s how to navigate common challenges:

• Overwhelming feelings –  If you feel flooded, pause and use calming strategies before continuing. Speak kindly to yourself. Seek support if needed.
• Resistance – It’s normal to avoid confronting painful issues. Be patient and give yourself time. Begin with small steps.
• Lack of motivation – Connect with why therapeutic writing matters to you. Notice how you feel when you neglect it. Let go of perfectionism.
• Distractions/restlessness – Eliminate distractions ahead of time. If restlessness arises, try switching locations or free-writing about your urge to avoid.
• Writer’s block – Free-write about your internal resistance. Or, begin with stream-of-consciousness writing, a gratitude list, etc. until words flow again.
• Concern over privacy – Keep your writing in a secure place. Or, fictionalize sensitive details. The benefits outweigh the risks.
• Self-criticism – Treat yourself as you would a dear friend. Show compassion. Let your hand do the healing, not the criticizing.

If challenges persist, consider working with a writing therapist or counselor to provide support and guidance. The key is maintaining commitment to the process. Even when difficult, therapeutic writing develops self-awareness and sustains emotional growth.

Integrating Therapeutic Writing Into Your Life

To fully benefit from therapeutic writing, integrate it into your lifestyle as a form of self-care. Here are some ways to incorporate it daily:

• Keep a journal by your bed for morning pages or a reflection on dreams.
• Carry a pocket notebook for jotting feelings throughout the day.
• Take 5 minutes on lunch break to free-write.
• Debrief after challenging interactions.
• Write letters to loved ones – sending optional.
• Use writing to complement other wellness practices like meditation, yoga, art.
• Write about therapy sessions, health changes, life transitions.
• Make writing materials easily accessible at home and work.
• Write for a few minutes before bed to process the day.

By making therapeutic writing a consistent habit, you ensure its transformative powers.

Finding Supportive Resources

For those seeking additional support and guidance, many books, websites, courses, and therapists offer resources for therapeutic writing:

• Books like Writing as a Way of Healing by Louise Desalvo or The Writing Cure by Joshua Smyth. Bibliotherapy lets you learn and reflect.
• Websites like JournalTherapy.com, American Journal of Nursing, and PositivePsychology.com provide articles, prompts, and techniques.
• Classes through organizations like The Therapeutic Writing Institute teach structured writing techniques led by therapists.
• Certified writing coaches offer personalized feedback and support.
• Writing groups provide motivation, inspiration, and community.
• Therapists can help overcome resistance, unlock memories, and process writing content.

Explore resources that resonate with your needs and interests. Having support makes therapeutic writing even more empowering.

Therapeutic Writing in Action: An Example

To illustrate therapeutic writing, here is a journal entry by a woman struggling with grief over losing her mother:

Today marks one year since my mother passed away from cancer. I can’t believe how quickly and painfully the time has gone by. I took off work today because I knew I couldn’t handle trying to focus or make small talk. Instead, I’m spending the day journaling and reflecting on my mom’s life.

It’s strange to think she’s been gone for a whole year now – it feels like just yesterday we were laughing over lunch together and talking about our plans for the holidays. I miss those days terribly. I miss her voice, her hugs, her advice. There’s such an empty space now and I wish more than anything I could have her here with me.

Her final weeks in hospice care were so difficult. Seeing her waste away each day, losing her strength and eventually her ability to speak – it broke my heart. But I’m grateful I could be by her side, holding her hand and letting her know how very much she is loved. She was the strongest woman I’ve ever known and faced the end with grace and courage.

The grief comes in waves. At times I feel like I’m coping well and moving forward. Other times the pain and loneliness hit me like a crushing tidal wave. All the milestones without her – my daughter’s graduation, my promotion at work, the holidays – just reopen the wound. I know she’d want me to go on living and find joy again. But it’s so hard when I can’t make new memories with her.

I try to focus on the beautiful moments we shared over the years. The way her face would light up when I brought her fresh flowers. Our hysterical laughter while playing silly games. Teaching me how to bake her famous chocolate chip cookies. How she selflessly cared for me as a single mother. Her endless love is something I’ll carry with me forever.

I think she’d be proud of how I’ve handled this past year of firsts without her. There have been plenty of tears, but I’m still standing. Her memory motivates me to appreciate every day. To give to others. To live life to the fullest, just like she did.

I know the pain will ebb and flow. Healing is not linear. But she remains in my heart, and for that I am endlessly grateful. I miss you so much, Mom. You are with me always.  

Writing therapeutically has the power to transform lives by promoting insight, personal growth, and mental wellbeing. By regularly engaging in expressive writing practices like journaling, letter writing, and reflective poetry, individuals can better cope with trauma, reduce anxiety and stress, clarify their sense of purpose, and heal on a profound level.

While writing therapeutically, the goal is not literary perfection. The focus is on authentic self-expression that allows inner wisdom to rise to the surface. By pouring out thoughts and feelings on paper, we can gain new understanding of our deepest needs, values, emotions, and conflicts.

This comprehensive guide outlined the many structured techniques, helpful tips, and supportive resources available for those interested in unlocking the healing potential of writing. By experimenting with different therapeutic writing modalities and sticking with the practice, you’re sure to experience expanded self-awareness, a greater sense of control over your mental health, and positive growth.

The journey with therapeutic writing is an ongoing process. But the rewards in terms of inner peace, clarity, and mental well-being make it a worthwhile endeavor. As many great writers have expressed, writing has the power to not only document life, but to liberate life. May your therapeutic writing give voice to your story, heal your spirit, and renew your mental health.

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The Benefits of Therapeutic Writing

Written by: Kayla Hensley

It’s often stated that speaking about your emotions or your issues is a way to relieve the tension or stress they place upon you. But let’s be real. Talking to people about deeply personal information is hard . Sometimes it feels easier to bite our tongue and suffer in silence. Anything as to avoid the embarrassment or shame that can often be felt when disclosing something deeply personal to another human being. But it’s actually really damaging to keep that weight inside of you, just banging around threatening to come loose one day in a way you will regret far more than if you had just sat down and talked to someone about it.  But what should you do if there is not someone readily available to you or you don’t feel ready to disclose to something just yet?

There is another option, another way you can express difficult or emotional experiences without actually talking to anyone: writing.

Have you ever heard the phrase, “write it out”? That’s what you’ll want to do. Put pen (or whatever preferred writing utensil) to paper and write until you feel satisfied with all you’ve unleashed from yourself. It is not only a way to get those emotions out in a format that doesn’t require making yourself vulnerable to someone else, but it’s a tactile way to physically observe your emotions/experience and therefore make sense of them.

The great thing about therapeutic writing is that the writing doesn’t talk back. It just listens as you scribble out your thoughts and when you feel like you’ve gone through enough emotional turmoil, you can stop. It doesn’t ask that you keep going. This may mean you write pages and pages of writing, or that you only write a few paragraphs. There’s really no wrong way to do it. There’s no pressure in how to form your words and make them look tidy, because no one is going to see it unless you decide to show it to them.

Despite the writing not pushing you further than you can handle, that doesn’t mean the process isn’t always painless. Sometimes you have to be vulnerable and work through the things that hurt to reach an improved perspective and healing. Working through that kind of pain is what makes the process therapeutic and that’s how you’re able to gain something from it.

According to a study done by James Pennebaker, who can be considered to be the father of therapeutic writing, found that when writing about particularly painful topics, although the experience of going through those painful experiences or memories again is not enjoyable, writers are able to look back on the experience feeling an “overall improved mood and more positive outlook than they had had before the experiment” (Moran 96).

But more than just the peace of mind therapeutic writing offers, it also has its physical benefits as well. In the same study done by Pennebaker, “during the six months following the experiment there was a 50% drop in visits [to health centers for illness] for those who had written” about emotions in relation to painful experiences rather than those who did not (Moran 96).

Now that you’ve learned about the benefits of therapeutic writing, you might be wondering how to do it. Well it’s simple, just write. Don’t concern yourself about what you’re writing about, the topic will come to you, and don’t inhibit yourself from writing what you truly feel. This form of free-writing can be extremely beneficial in getting thoughts or ideas out of your head that have been banging around for a while. Now go on and get writing!

If you’ve tried the general approach and want to try something different, I suggest looking into The Therapeutic Potential of Creative Writing: Writing Myself by Gillie Bolton where all forms of writing are encouraged for you to try out, complete with prompts to get you started!

Source used:

Moran, Molly Hurley. “Toward a Writing and Healing Approach in the Basic Writing Classroom:

One Professor’s Personal Odyssey.” Journal of Basic Writing , vol. 23, no. 2, 2004, pp. 93-115.

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Ultimate Guide to Creative Writing Therapy (with Writing Therapy Prompts)

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Creative writing therapy, or therapeutic writing is a form of therapeutic intervention that uses writing as the tool to explore and express your thoughts, feelings and emotions. It’s also known as journal therapy – and it’s essentially the art of writing in a journal to heal yourself. 

Writing therapy can be a useful tool for people who struggle with mental health, have experienced trauma or grief, or are simply looking for a creative outlet to process their thoughts and feelings. Today we’re going to explore what creative writing therapy is, how it works, and the potential benefits of writing therapy. We’ll also share writing therapy prompts to help you get started and explore writing therapy today. 

Please keep in mind that there is no true substitute for seeing a licensed therapist, and if you feel like you could benefit from talking to someone and getting help with what you’re going through – you’re not alone! There are tons of incredible therapists out there to help you. Here at Made with Lemons we’re big advocates for therapy and if you’d like a more inside scoop to our own journey with therapy, join On Your Terms . It’s a wellness newsletter that shares a more inside look to our own wellness journey as well as tools to help you along yours. Learn more about On Your Terms here.

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What is Creative Writing Therapy?

Writing therapy, also known as therapeutic writing, is a form of creative and expressive therapy that involves writing about your personal experiences, thoughts and feelings. It can take many forms, including journaling, poetry, creative writing, letter writing, or memoirs. Writing therapy can be done individually or in a group setting. It can also be facilitated by a therapist, counselor or writing coach.

The purpose of creative writing therapy is to help you express and process your emotions in a safe and supportive environment. It’s helpful to be able to write out your thoughts and feelings that might be hard to articulate in other ways. 

You might also see therapeutic writing used to help explore issues that are difficult to discuss in traditionally talking therapy sessions. And when your therapist invites you to try writing therapy, it’s also used in conjunction with other forms of therapy, such as trauma-focused therapy, to enhance its effectiveness. 

An example of creative writing therapy could be writing a letter to a person who hurt you, and then shredding or burning the letter to release some of the hurt and anger. 

How Does Therapeutic Writing Work?

Writing therapy works by allowing individuals to express their thoughts and feelings in a way that is both private and creative. The act of writing can help you organize your thoughts and gain clarity on your emotions. Writing can also be a way to release pent-up emotions and relieve stress. 

For example, if you’re feeling stressed after a long day of work, taking a few moments to write down what’s stressing you out and allowing yourself to let it go, can help you have a calm and more relaxing evening. 

Writing therapy should be a truly non judgemental space. It’s a time to write without worrying about grammar, punctuation, or spelling. The goal here is to let words flow freely, without judgment or criticism. Creative writing therapy sessions can be structured or unstructured, and sometimes it’s helpful to use prompts or exercises to help you get started. (i.e. what in your life is bringing you the most anxiety, or writing a letter to your friend to express ___________ hurt you when they said that.)

Oftentimes we find it easier to write about our hurt, our pain and the experiences that caused that, as opposed to opening up to talk about those things. In this way, writing can be a way to explore and process complex emotions such as grief or anger in a safe and supportive environment, where no one can get hurt further by what’s being felt and expressed. 

Potential Benefits of Writing Therapy

Now let’s talk about some of the benefits of therapeutic writing. 

Improved mental health

Writing therapy can be a tool that helps you manage symptoms of depression, anxiety and other mental health conditions. You can use journaling therapy to express and process difficult emotions, which over time can lead to improved mental regulation and a better sense of control over your thoughts and feelings. 

Increased self-awareness

Creative writing therapy can help you gain a better insight into your thoughts and behaviors. By reflecting on your experiences through writing, you can start to identify patterns and gain an understanding of yourself. 

Stress relief

Therapeutic writing can be a way to relieve stress and reduce anxiety. Writing is often cathartic, allowing you to release pent-up emotions and start to feel relief from things that would otherwise feel overwhelming. 

Improved communication skills

Journal therapy can also help you improve your overall communication skills. When you practice expressing yourself through writing, you can develop more confidence to communicate more effectively in both your personal and professional relationships. In essence, writing your feelings can help you communicate them better when needed. 

Increased creativity

Lastly, creative writing therapy can also be a way to tap into your creativity and imagination. We talk a lot about your inner child around here, and journal therapy can be another helpful way you can interact with your inner child. Through writing you can explore new ideas and perspectives, leading to your own personal growth.

How to try Creative Writing Therapy Today

Now let’s talk about how you can try therapeutic writing for yourself today. These tips are going to help you get started with writing therapy from home, as a personal activity to help heal yourself. 

Set aside dedicated time for writing therapy

Like most self improvement and self care techniques, it helps to set aside a dedicated time to write regularly. We know this can be a challenging task, especially if you’re struggling with mental health issues or challenges in your life. A good place to start is to set aside a few minutes each evening to write and decompress from your day. It can be just 2 minutes before bed. Remember, therapeutic writing is a non judgemental activity, so the amount of time you dedicate isn’t important, it’s just important to show up for yourself. 

Find a quiet and comfortable space

Find a place that’s quiet and comfortable, and where you can write without interruptions. Some people find it helpful to create a writing ritual, such as lighting a candle or playing soft music to create a sense of calm and focus. Find what works for you, in a space where you can be alone for a few minutes. 

Choose a writing therapy prompt or topic

At the end of this guide we’re going to share writing therapy prompts to help you explore creative writing therapy and give you a starting point. You can also talk to your therapist to get prompts, or find some online. Prompts can be general, such as “write about what makes  you grateful or happy”, while others can be more specific, such as “write about a time that you felt overwhelmed.”

Write freely and without judgment

The most important thing about writing therapy is to write freely, without judging yourself. Allow yourself to write without worrying about grammar, punctuation or spelling. Don’t put a time limit on your writing, or feel like you have to write a certain number of words or pages. The goal here is to allow your thoughts and emotions to flow freely without any judgment at all. 

Write honestly and openly

Along with being judgment free, it’s also so important that you write honestly and openly. Writing therapy is a space for honesty and openness. This space is created for you to share your thoughts and emotions, even if they're difficult or uncomfortable to confront. Just be open to exploring them, and remember that you don’t have to share this with anyone, so it’s a space where you can be fully honest with yourself. 

Reflect on your writing

After writing, you can take a few moments to reflect on what you have written. It might even be helpful to come back to what you have written at another time, when you have a clear head or have left the emotions behind. This can help you consider the emotions and patterns that you have expressed. Doing this reflection can help you gain more insight into your thinking patterns and emotions for future sessions. 

Consider sharing your writing with a therapist or counselor

Lastly, consider sharing your writing with a therapist or counselor. They can help you process emotions and gain a deeper understanding of yourself. Sharing your writing can also help you feel less alone in your struggles and provide important validation for your experiences. 

20 Writing Therapy Prompts

• When do I feel the most like myself?
• How do I feel at this moment?
• What do I need more of in my life?
• What do I look forward to every day?
• What is a lesson that I had to learn recently?
• Based on my daily routine, where do I see myself in 5 years?
• What don’t I regret?
• What would make me happy right now?
• What has been the hardest thing to forgive myself for?
• What’s bothering me? And why?
• What do I love about myself?
• What are my priorities right now?
• What does my ideal day look like?
• What does my ideal morning look like? Evening?
• Make a list of 30 things that make you smile
• Make a gratitude list
• The words I’d like to live by are…
• I really wish others knew this about me…
• What always brings tears to my eyes?
• What do I need to get off my chest today?

Creative writing therapy can be a powerful tool for exploring and processing thoughts and emotions. When you set aside a dedicated time to write, and create a safe and supportive space for yourself, you can gain insight into your emotions and develop better tools to manage them. With practice and commitment, writing therapy can become a habit for your self care routine. 

If you’d like to build the habit of writing therapy in your own life, then we’d like to invite you to download our habit tracker. It’s super easy to use, beautifully designed and completely free. All you need is a google account to access it. Grab a copy of our habit tracker here.

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Nyssen OP, Taylor SJC, Wong G, et al. Does therapeutic writing help people with long-term conditions? Systematic review, realist synthesis and economic considerations. Southampton (UK): NIHR Journals Library; 2016 Apr. (Health Technology Assessment, No. 20.27.)

Does therapeutic writing help people with long-term conditions? Systematic review, realist synthesis and economic considerations.

Chapter 1 background.

• Therapeutic writing

Writing as a form of therapy to improve physical or mental health has a long history 1 and is widely reported in psychology textbooks as being of therapeutic value. 2 – 5 It can take many formats including those from a psychotherapeutic background, such as therapeutic letter writing, 6 specific controlled interventions, such as emotional disclosure/expressive writing, 7 to more recent approaches, such as developmental creative writing 8 and other epistolary approaches, such as blogging. 8 With the development of UK organisations such as Lapidus (Association for Literary Arts in Personal Development), dedicated to the promotion of therapeutic writing (TW) based on the premise that it has health benefits, and an increased interest in the potential of non-pharmacological adjunctive therapies, it is important to evaluate the effectiveness of a variety of different approaches within this field. These include two main categories: written emotional disclosure [or emotional writing (EW)] 9 and creative writing, such as poetry. 7 Other forms of creative writing include alpha writes/poems (a poetic device in which each successive line of the poem starts with the next letter of the alphabet, or a predetermined word or phrase written vertically down the page); 10 writing from published poems/narratives; acrostics; and haiku poems (traditionally a haiku contains three lines of five, seven and then five syllables, making a total of 17 syllables; the tradition is modified so that no more than 17 syllables are arranged in no more than three lines, but the shorter the better); 11 autobiographical writing (such as reflective diaries, journaling); descriptive writing; genre writing (e.g. fairy tales); free writing; short stories; drama or fictional narratives; unsent letters; diary/journaling; collaborative writing (workshops); writing accompanying other art forms; life writing or memoirs (such as reminiscence, life review); list writing; redrafting or sentence stems writing; scribing for others; writing from visual/sound stimuli (e.g. writing from mindfulness); writing from the senses; and writing in form and writing from music (as part of a music therapy). 10 , 12 Newer forms of writing include blogging or participating in web-based forums. 13 , 14

• Dimensions of therapeutic writing

Within each type of TW there may be significant process variability, for example in the flexibility and number of topics; the dose (frequency and duration); group or individual delivery; computerised compared with handwritten exercises; participant recruitment; and financial compensation. However, a major distinction lies in whether the writing is facilitated or unfacilitated.

Facilitated therapeutic writing

Facilitated TW interventions, when a facilitator is present at some stage before or during the writing, might be delivered in many different ways and contexts: in a health-care centre, as part of a programme in a rehabilitation clinic or within a group of people with common or different chronic conditions, face to face or via the internet. People using these therapeutic tools may receive feedback from someone else, a health-care professional, a group of persons or not receive feedback at all. 10

Furthermore, the topic of the writing can be varied, from positive to negative expression of emotions through neutral topics (e.g. childhood/birth, life aims and goals, places, relationships). 10 TW can also be used in children, adolescents or adults and among different clients, such as the chronically ill (e.g. cancer, mental health problems, chronic infections) or healthy individuals, and assessed from different angles such as community carers, doctors and nurses, peer training, patient’s family and/or friends or the participant him/herself – the most usual perspective. 10

The writing event should not be considered as solely an isolated exercise but as a sequence of exercises, not necessarily all of which encompass a written component. As such, a common practice is that writing starts with (visual) stimuli 12 or with mindfulness meditation in order to inspire people and to act as a form of distraction from reality. 15 The following examples of the work of facilitated writing practitioners in the UK exemplify the variety of this type of TW ( Box 1 ).

Examples of facilitated therapeutic writing Writing practitioner Carol Ross (CR) facilitates weekly TW groups for inpatients in mental health units in a UK NHS Foundation Trust. CR has developed her own practice, influenced by a number of published research (more...)

Perhaps the last thing to add is that clinicians at Freedom from Torture continue to send more clients than can be coped with, which is some vindication of the practice. As a bridge between intense therapy and the outside world, giving clients a skill they can take with them and a means of self-discovery, self-healing and personal growth, it seems, as the Hippocratic Oath puts it, to do no harm, and a great deal of good.

Unfacilitated emotional writing

Unfacilitated EW means writing, completed without any assistance, feedback, comment or any other form of support. Therefore, in the current review, an unfacilitated writing intervention has been defined as when a facilitator was simply not present in person during the writing exercise, as opposed to facilitated writing (described above). Typically, in unfacilitated writing interventions, participants are instructed to write for 15–30 minutes on 3 to 4 consecutive days (or at weekly intervals). Instructions on these unfacilitated writing assignments can be delivered in writing via leaflets, verbally over the telephone or even via video or the internet. Participants are asked to do their writing unassisted and alone at home or on their own in a given clinic or laboratory setting. In the most commonly evaluated form of unfacilitated EW, there is a single writing topic that can be chosen (usually disease or treatment focused), for which participants are directed to write emotionally and disclose about their deepest thoughts and feelings or about a self-selected trauma. Thereafter, either the writings may be collected by the practitioner without any feedback or the participant can simply decide what to do with the writing. Sometimes, practitioners provide participants the option to make telephone calls during the writing exercise should any concerns emerge; however, this action has not been considered as facilitation in this review.

The Pennebaker writing paradigm: expressive writing or written emotional disclosure

This is the most common form of unfacilitated EW. It is a technique whereby people are encouraged to write (or talk into a tape recorder) in private about a traumatic, stressful or upsetting event, usually from their recent or distant past. They write for 15–30 minutes typically for 3 or 4 days within a relatively short period of time, such as on consecutive days or within 2 weeks. The format has been relatively consistent since the earliest randomised controlled trials (RCTs), 1 , 18 but more recent studies have varied the duration, number of sessions and topic of writing, including positive events and thoughts and feelings about illnesses. 19 RCTs of expressive/emotional writing have been conducted in a wide variety of participants, including healthy students, people undergoing psychological stressors, such as bereavement or being in a caregiving role, or in people with long-term physical conditions, such as rheumatoid arthritis (RA) and asthma. Variants of the technique include disclosure in front of a listener, who can be a confederate, a researcher or a doctor. For the purposes of this project, these activities are not considered to be EW and lie outside the scope of this review. The presence of a listener is likely to affect outcomes, as it potentially adds a counselling dimension.

Positive writing

Positive writing can be delivered either as part of a facilitated TW or unfacilitated EW intervention. The exercise involves writing about positive topics only, including positive emotions, typically for 20–30 minutes, three or four times per week if delivered as an unfacilitated EW intervention. Otherwise, the duration and length of the positive writing can be very varied when facilitated (see Appendix 1 ). Pennebaker et al. 19 found in a review published in 1997 that the description of positive emotions could predict improvements in health outcomes. Since then, researchers have studied the positive effects of the positive emotional disclosure, advocating that participants writing about the positive aspects of past traumas (benefit finding by describing any positive outcomes of the disease experience or treatment in detail) or simply about positive life events, could achieve comparable health improvements as those writing about past traumas. 20

Bibliotherapy

Although the above require the individual to write as part of therapy, other forms of therapy use existing texts. The most commonly encountered type of bibliotherapy, Reading Bibliotherapy, involves reading material specifically selected for its therapeutic potential for that person. 21 In the UK, Books on Prescription Schemes have been running in primary care for several years, and in 2013 a national scheme was launched in England by the Society of Chief Librarians and the Reading Agency. 22 Such reading bibliotherapy is not covered by this review.

In contrast, interactive bibliotherapy has been defined as the use of literature to bring about a therapeutic interaction between participant and facilitator. 21 The triad of participant, literature and therapist is viewed as critical. In fact, interactive bibliotherapy does not restrict itself to the written word: it can include the spoken word, for example in film or theatre but it must involve the coherent use of language. When interactive bibliotherapy uses poetry, it is synonymous with poetry therapy and they are both encompassed by the term biblio/poetry therapy. 21 Sometimes the literature involved in biblio/poetry therapy is new writing generated by the participants themselves. This type of creative writing biblio/poetry therapy is the principal form of facilitated TW included in this review and it is the form of TW used by the practitioner experts collaborating in the current systematic reviews (see Box 1 , in which the TW expert practitioners describe their different facilitated biblio/poetry therapy practices).

Nonetheless, little has been published around all the different types of facilitated TW, and literature shows that the most evaluated form of TW is the EW intervention, described by Pennebaker and Beall 1 Comprehensive research around the writing paradigm 18 , 23 – 27 and narrative analysis within the health-care setting 28 – 31 has been performed through the last decades.

• Long-term conditions

The prevalence of long-term conditions (LTCs) increases with ageing populations. In 2002, the leading chronic diseases [cardiovascular disease (CVD), cancer, chronic respiratory disease and diabetes] were responsible for 29 million deaths worldwide. 32 According to the UK Department of Health (DH), 33 more than 15 million people in England (including half of all those aged > 60 years) are living with at least one LTC, and the risk of death is particularly high in those with three or more conditions occurring concurrently. 34 LTCs also result in a huge burden on UK NHS resources. Although some are preventable, for most LTCs the only realistic management strategy is continuing care, as biological and psychosocial mechanisms regulating disease progression are not yet fully understood. As LTCs are difficult to improve, especially for elderly populations, health-care programmes, such as self-management support and patient education, often combined with structured clinical follow-up, have been suggested as a way to improve the quality of life (QoL) of such patients. 35 New therapeutic approaches, such as TW, have the potential to improve the QoL in people with LTCs.

• Possible pathways linking memory, emotions and physical health

There are several potential ways that writing might impact on physical health. For example, cognitive restructuring or behavioural mechanisms (e.g. reflection on health behaviours) may lead to improvement in outcomes. However, many of the types of TW described above engage emotions and memories (both positive or negative) and there are physiological pathways linking memory, emotions, chronic stress and physical health.

Two interdependent memory systems are thought to be associated with remembering events in humans. 36 Episodic memory is linked to the hippocampus and this structure is vital for processing events that eventually become long-term memories. 37 Emotional memory is linked to the amygdala, part of the limbic system involved with emotions, in particular fear-related responses and general pleasant and unpleasant emotional processing. 38 Although the episodic and emotional memory systems are independent, they affect each other in a variety of ways. 36 Emotion enhances perception of, and attention to, the memory-provoking stimulus, as well as the long-term storage of the memory. 36 Episodic memory also influences emotional memory by, for example, causing the autonomic effects of emotional arousal (e.g. the sweaty palms and dry mouth) when remembering a past situation. 36

The limbic system has links with the cerebral cortex, the brainstem and the pituitary gland (part of the hypothalamic–pituitary–adrenal axis). Parts of the cerebral cortex have a role in cognitive appraisal and the conscious awareness of emotional states, and can regulate amygdalar activity. 38 Through the brainstem, areas in the limbic system can control many internal conditions of the body, for example cardiovascular regulation. The hypothalamic–pituitary–adrenal axis is both responsive to psychological inputs and has significant influences on the immune system, which, in turn, influences physical health. 39 This pathway may be one of the ways chronic stress is linked to poor health. 39 – 42 It is therefore possible that a psychological intervention might improve aspects of physical health, and if modification of such pathways had even a small effect then this could have profound public health significance.

• Realist synthesis

In this review, a conventional systematic review of the effectiveness of unfacilitated EW and facilitated TW was conducted, but, in addition, the findings of a realist synthesis are reported. Realist synthesis is a theory-driven interpretive approach to evidence synthesis. Rather than producing a judgement on whether (or not) an intervention works, realist syntheses attempt to explain outcome patterns in data using theory (or theories). It is particularly useful when interventions are complex and evidence is mixed or conflicting and provides little or no clues as to why the intervention worked or did not work when used in different contexts, by different stakeholders or when used for different purposes. 43

In brief, realist syntheses ask what works for whom in what circumstances, how and why? To do so, realist syntheses use a particular logic of analysis that deliberately breaks down how an outcome has arisen. An outcome is considered to have occurred because it is caused to do so by a causal process known as a mechanism. In addition, the contexts in which an outcome has occurred are also considered to be important as they cause mechanisms to be activated. This logic of analysis thus provides an approach for understanding how and why it is that context can influence outcomes. In summary, the realist logic of analysis used in a realist synthesis considers the interaction between context, mechanism and outcome (sometimes abbreviated as CMO). That is how particular contexts have triggered (or, conversely, interfered with) mechanisms to generate the observed outcomes. 43

To elaborate further, in order to understand how outcomes are generated, the roles of both external reality and human understanding and response need to be incorporated. Realism does this through the concept of mechanisms, whose precise definition is contested but for which a working definition is ‘. . . underlying entities, processes, or structures which operate in particular contexts to generate outcomes of interest.’ 44 Different contexts interact with different mechanisms to make particular outcomes more or less likely – hence, in general, a realist synthesis produces recommendations of the general format ‘In situations [X], complex intervention [Y], modified in this way and taking account of these contingencies, may be appropriate’. This approach, when done well, is widely recognised as a robust set of methods, which is particularly appropriate when seeking to explore the interaction between CMO in a complex intervention [e.g. see Berwick’s editorial explaining why experimental (RCT/meta-analysis) designs may need to be supplemented (or perhaps in some circumstances replaced) by realist studies aimed at elucidating CMOs]. 45

The philosophical basis underpinning a realist synthesis is realism. Realism assumes the existence of an external reality (a real world) but one that is filtered (i.e. perceived, interpreted and responded to) through human senses, volitions, language and culture. Such human processing initiates a constant process of self-generated change in all social institutions, a vital process that has to be accommodated in evaluating social programmes. In other words, the way individuals interpret and respond (or not) to the world around them has the potential to cause changes to this world around them. Such changes may then cause additional responses from individuals, potentially leading to a series of feedback loops. Within a realist synthesis, where possible, attempts are made to understand these feedback loops.

A realist approach is particularly useful for this project because TW is a complex intervention that could be useful in a variety of patient groups, and currently it is unclear whether it is effective for all or some, and how and why it might be effective.

Realist syntheses often use input from content experts to help develop the programme theories needed to explain how complex interventions work. In this project, input from practitioner experts was deliberately sought. During the second programme theory-building meeting with practitioner experts, they were asked for their feedback on what their views were on how TW was meant to work, for whom and why (see Chapter 5 , Methods , for more details). Two practitioner experts [Carole Ross (CR) and Victoria Field (VF)] provided written responses (see Appendix 1 , Tables 76 and 77 , respectively) and have been included in this report as they provide an insight into how facilitated TW is used in the NHS and voluntary sector.

• Previous systematic reviews on therapeutic writing in long-term conditions

There have been a number of systematic reviews on expressive writing, 18 , 23 , 46 , 47 published in psychology journals, that have conducted meta-analyses according to normal practice in psychology, combining different types of participants and outcomes across different conditions, and using Cohen’s d or Hedges’ g statistics. Their results are difficult to interpret because effect sizes for specific populations and interventions are unclear. There have been three recent systematic reviews on TW in LTCs. One concerned post-traumatic stress disorder (PTSD) only and included five studies. 27 One of the included studies is on cognitive–behavioural therapy (CBT) rather than TW, 48 and another 49 is a very small, non-randomised study with students. A second, unpublished systematic review was accessed via the internet. 26 This assessed TW for psychological morbidity in people with long-term physical conditions. The review included 14 RCTs and searches were conducted up to May 2011. It is unclear why this review did not include a number of potentially includable studies including Abel et al. 50 [human immunodeficiency virus (HIV)], Graham et al. 51 (chronic pain), Halpert et al. 52 [inflammatory bowel syndrome (irritable bowel syndrome, IBS)], Henry et al. 53 (breast cancer), Hughes 54 (breast cancer), Kraaij et al. 55 (HIV), Petrie et al. 56 (HIV), Stark 57 [fibromyalgia (FM)] and Theadom et al. 58 (asthma), as all of these studies measure psychological morbidity and were published before the search end date. It may be that they did not include some of these because of their definition of long-term physical conditions, as there is no uniform definition as yet. It is unclear how the results might have differed if some of these studies had been included. The third systematic review evaluated the impact of support on the effectiveness of written cognitive–behavioural self-help 59 and thus was not really focused on TW per se. It included 38 studies, none of which are included in this project.

• Hypotheses tested in the review (research questions)

Overall aims and objectives of this review

• What are the different types of TW that have been evaluated in comparative studies? What are their defining characteristics? How are they delivered? What underlying theories have been proposed for their effect(s)?
• What is the clinical effectiveness of the different types of TW for LTCs compared with no writing or other suitable comparators?
• How is heterogeneity in results of empirical studies accounted for in terms of patient and/or contextual factors, and what are the potential mechanisms responsible for the success, failure or partial success of interventions (i.e. what works for whom in what circumstances and why)?
• What is the cost-effectiveness or cost–consequences of one or more types of TW, in one or more representative LTCs, when there is sufficient information on the intervention, comparator and outcomes to conduct an economic evaluation?

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• Cite this Page Nyssen OP, Taylor SJC, Wong G, et al. Does therapeutic writing help people with long-term conditions? Systematic review, realist synthesis and economic considerations. Southampton (UK): NIHR Journals Library; 2016 Apr. (Health Technology Assessment, No. 20.27.) Chapter 1, Background.
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Creative Writing, Literature, Storytelling and Mental Health Practice

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Part of the book series: Palgrave Studies in Creativity and Culture ((PASCC))

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This chapter draws on the author’s own experience of writing and of facilitating a creative writing group for service users. It provides an overview of therapeutic uses of creative writing, including Pennebaker’s work on expressive writing. It reviews evidence for the use of literature, creative writing and poetry in mental health care, exploring bibliotherapy, therapeutic writing and poetry therapy as well as narrative biography. Creative writing is examined as a tool for promoting both the recovery of service users and the professional development of mental health practitioners, including a discussion of the value of storytelling in mental health nursing. The chapter concludes by considering the role of journaling and blogging and the overlapping areas of therapeutic writing, literary writing, autobiography and writing for publication.

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“Écrire, c’est une façon de parler sans être interrompu.” (Jules Renard , 1895.)

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Gillam, T. (2018). Creative Writing, Literature, Storytelling and Mental Health Practice. In: Creativity, Wellbeing and Mental Health Practice. Palgrave Studies in Creativity and Culture. Palgrave Pivot, Cham. https://doi.org/10.1007/978-3-319-74884-9_7

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The Benefits and Drawbacks of Therapeutic Writing

Posted on 03.18.21 by Brittany Capozzi

Photo by Agence Olloweb on Unsplash

Therapeutic Writing

Princy Daniel’s recent article, “10 Questions to Ask Yourself When Journaling,” reminds me of how we may benefit from the use of therapeutic writing. Therapeutic writing, or “expressive” writing, asks us to focus on healing ourselves after trauma or abuse. One of the pioneers of therapeutic writing is psychologist James Pennebaker. Many of his exercises contribute to spiritual growth, but as with other healing tools, there are benefits and drawbacks depending on whether this technique is right for the individual.

3 Benefits of Therapeutic Writing

• It may contribute to finding compassion: One of the benefits of therapeutic writing is that it allows one to write in the point of view of someone else who was involved in the traumatic scene. In doing so, we may come to find a detail that helps us find compassion for that person who we may not be able to understand, or perhaps forgive.
• Negativity and fear may leave the mind: When people say “Get it out onto the page,” we can actually move the “past” past us and give it space elsewhere instead of allowing it to occupy our mind. Some people who have used writing for therapeutic purposes—regardless of the writing form such as poetry or a story chapter—have felt physically lighter once getting things out onto the page.
• It could tap into hidden courage: If one has yet to talk about something that’s happened, a piece of paper with only the writer’s presence can be comforting. There is no judgment or punishment, only empty space waiting for a voice. This can be an opportunity for tapping into courage to face what happened. Seeing the scene on a page could offer the person some distance that wasn’t there before, thus a first step toward healing.

3 Drawbacks of Therapeutic Writing

• It may re-traumatize: One of the most important drawbacks to be aware of is that writing a scene means to relive the scene. Reliving the scene may be reliving trauma or abuse. If the story hasn’t left the body, exercises can set off mental triggers. In the book, “In An Unspoken Voice,” psychologist Peter Levine talks about purposely shaking off his body after getting hit by a car. This shaking off can actually ground the nervous system and reset it.
• There may be too many pairs of “I’s:” If there are too many “I’s” in therapeutic writing, the ego may be taking over instead of the part of the brain that allows healing to happen. While getting creative or “righting” the wrong can turn into art or venting, staying humble and present is more important than taking the writing away from yourself (and possibly toward others for validation).
• It may veer from the goal of healing: Therapeutic writing is very close to journaling or venting on the page, but if we continuously write without ever reflecting on our visual voice across the page, we lose our direction toward healing.

How to Move Forward

If one isn’t sure if therapeutic writing is the right approach, one should check in with current emotions, breath, energy level, and trigger points. Sometimes therapeutic writing may be something that is better off trying after talk or movement therapy, as Levine explored.

Resources used:  

Levine, peter., (2010) in an unspoken voice, berkeley, ca north atlantic books., pennebaker, james., (1997) opening up, nyc. the guilford press, second edition..

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By Brittany Capozzi

Capozzi holds a BA in English from Curry College with a double concentration in Creative Writing and Professional Writing. While enrolled, she presented her undergraduate thesis, “Therapeutic Writing: A Remedy for Understanding and Transforming Life Experiences.” At Step Up For Mental Health she has been a Digital Content Writer, Peer Support Trainer, and HR Generalist. Capozzi is a 500-hour certified yoga instructor with a focus in Therapeutic Essentials and has taught Yin Yoga as well as Yoga for Depression and Anxiety.