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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:
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Levine, Peter., (2010) In An Unspoken Voice, Berkeley, CA North Atlantic Books.
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Pennebaker, James., (1997) Opening Up, NYC. The Guilford Press, Second Edition.
