Self-journaling (Expressive writing) (Wisefour-05-EN)
Most people have gone through times of great stress and emotional upheaval. This exercise is a simple, effective way to deal with challenges and the difficult feelings they bring up.
There are a plethora of theoretical ways by which expressive writing might be therapeutic. The most obvious is catharsis, the relief that comes from releasing internalized negative feelings. Additionally, it has been speculated that the act of writing involves a kind of cognitive activity that re-formulates traumatic memories in a manner more susceptible to making connections with past experiences and putting them into context.
LessMost people have gone through times of great stress and emotional upheaval. This exercise is a simple, effective way to deal with challenges and the difficult feelings they bring up.
There are a plethora of theoretical ways by which expressive writing might be therapeutic. The most obvious is catharsis, the relief that comes from releasing internalized negative feelings. Additionally, it has been speculated that the act of writing involves a kind of cognitive activity that re-formulates traumatic memories in a manner more susceptible to making connections with past experiences and putting them into context.
Most people have gone through times of great stress and emotional upheaval. This exercise is a simple, effective way to deal with challenges and the difficult feelings they bring up.
There are a plethora of theoretical ways by which expressive writing might be therapeutic. The most obvious is catharsis, the relief that comes from releasing internalized negative feelings. Additionally, it has been speculated that the act of writing involves a kind of cognitive activity that re-formulates traumatic memories in a manner more susceptible to making connections with past experiences and putting them into context.
- Focus on
- Self-expression
- Days
- 5
- Type
- With guidance
- Self-study
- Group size
- Individuals
- Duration
- More than 1 Day
- Settings
- Online
- Training field(s)
- Resilience Building
- Entrepreneurial Skills
- Soft Skills
- Competence / skill
- Communication
- Composure/emotional regulation
Title
Self-journaling (Expressive writing)
Method
Single work
Materials
- Paper and pencil/pen, or a PC.
Preparation
The person finds a space that makes him/her feel comfortable and using paper and pencil/pen, or a PC, starts writing down their deepest emotions and thoughts about an emotional challenge that has been affecting their life.
Time for preparation
No time is needed for preparation.
Tips for implementation
This exercise does not require the involvement of a trainer.
Resources/References
Writing therapy has been proven to be beneficial in a number of conditions, particularly in the setting of chronic stress, trauma, and some medical conditions. In some situations it improves overall well-being or medical symptoms.
References
- Riddle, J.P.; Smith, H.E.; and Jones, C.J.: Does written emotional disclosure improve the psychological and physical health of caregivers? A systematic review and meta-analysis. Behavior Research and Therapy 80:23-32, 2016. https://www.sciencedirect.com/science/article/abs/pii/S0005796716300407
- Mugerwa, S. and Holden, J.D.: Writing therapy: a new tool for general practice? Brit. J. General Practice. 62: 661-663, 2012. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3505408/
- Gortner, E-M, Rude, S.S. and Pennebaker, J.W.: Benefits of expressive writing in lowering rumination and depressive symptoms. Behavior Therapy 37: 292-303, 2006. https://www.sciencedirect.com/science/article/abs/pii/S0005789406000487
- Kupeli, N. et al.: Expressive writing as a therapeutic intervention for people with advanced disease: a systematic review. BMC Palliative Care 18: 65, 2019. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6676535/
Learning outcomes
Through this method/action, these benefits are achieved:
- Increase happiness
- Reduce symptoms of depression and anxiety
- Strengthen the immune system
- Improve performance
- Become active creators rather than passive bystanders
- Feel empowered to cope with challenges
Description in clear steps
There have been various formulations of expressive writing, but typically a person sets aside 20 minutes a day for four days. Over that period, the person writes down their deepest emotions and thoughts about an emotional challenge that has been affecting their life. In their writing, the person explores the event and how it has affected them. They might tie this experience to their childhood, their relationship with their parents, people they have loved or love now, or even their career. In expressive writing, the emphasis is not so much on what has happened, but rather on what it felt like. The goal is to express feelings as spontaneously as possible. There is no need for a storyline or worrying about punctuation, only that the person writes about himself and not others.
Contributor
Eleni Papadopoulou
Self-description of contributor and his/her offers
Eleni Papadopoulou is a Painter, Teacher of Visual Arts & Drama Artist, Designer-Animator of Mixed Art Programs with many years of experience, diverse work of art and recognized teaching ability. She has studied Technologist-Radiologist, Painting, Ceramics and Greek Culture, writes and narrates fairy tales, illustrates books, design and constructs sets & objects for theatrical performances, while she is currently writing her dissertation at postgraduate program "Dramatic Art and Performing Arts in Education and in lifelong learning "of the School of Fine Arts of the University of Peloponnese.
Art category
Visual Arts
Spoken language
English, Greek, German
Calendar
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