creative writing therapeutic

Writing Therapy: How to Write and Journal Therapeutically

Writing Therapy: Using A Pen and Paper to Enhance Personal Growth

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.

man writing - what is writing therapy journal therapy

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

Download 3 Free Positive Psychology Exercises (PDF)

Enhance wellbeing with these free, science-based exercises that draw on the latest insights from positive psychology.

Download 3 Free Positive Psychology Tools Pack (PDF)

By filling out your name and email address below.

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.

Journaling with Photographs writing therapy

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 .

17 Top-Rated Positive Psychology Exercises for Practitioners

Expand your arsenal and impact with these 17 Positive Psychology Exercises [PDF] , scientifically designed to promote human flourishing, meaning, and wellbeing.

Created by Experts. 100% Science-based.

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/

Share this article:

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!

Let us know your thoughts Cancel reply

Your email address will not be published.

Save my name, email, and website in this browser for the next time I comment.

Holistic Therapy: Healing Mind, Body, and Spirit

The term “holistic” in health care can be dated back to Hippocrates over 2,500 years ago (Relman, 1979). Hippocrates highlighted the importance of viewing individuals [...]

Trauma-Informed Therapy Explained (& 9 Techniques)

Trauma varies significantly in its effect on individuals. While some people may quickly recover from an adverse event, others might find their coping abilities profoundly [...]

Recreational Therapy Explained: 6 Degrees & Programs

Let’s face it, on a scale of hot or not, attending therapy doesn’t make any client jump with excitement. But what if that can be [...]

Download 3 Free Positive CBT Tools Pack (PDF)

3 Positive CBT Exercises (PDF)

join the list

Join 4,000+ ambitious women ready to redefine success and put an end to toxic hustle culture. , get on the list.

Sign up to get productivity, intentional living and self-care tips so you can go from "busy" to "present" and tap into a slower life that prioritizes your energy and peace

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

March 22, 2023

I believe that taking care of yourself should always come first. So, my job is to help you create a slow and mindful life that aligns with your values and goals so you can finally go from a state of constantly doing to peacefully being.

5-Minute Wellness Habit Tracker That *Actually* Works

This super customizable and in-depth wellness habit tracker is specifically designed to help you protect your time, have blissful boundaries, achieve your goals, and be extra productive every day so you can finally go from overwhelmed to organized in just 5 minutes/day.

join the movement

Sign up to get productivity, intentional living and self-care tips so you can tap into a slower life and go from constantly doing to peacefully being.

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.

Get productivity, intentional living and self-care tips so you can go from “busy” to “present” and show up as your best self.

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.

+ show Comments

- Hide Comments

add a comment

How to Create the Perfect Anti “That Girl” Morning Routine in Less Than One Hour »

« Revamp Your Life This Spring: The Ultimate Spring Reset Guide

back to blog home

Summer of Self-Care (60 Solo Date Ideas for Summer 2023)

How to Live a Sober Life (70 Ways to Practice Sober Self-Care)

A Complete Guide to Mushroom Microdosing

Self Love Ideas Based on Your Love Language

Glowy Skincare Routine: How to Get Naturally Glowing Skin From Home

What vitamins should I be taking to optimize health and increase energy?

so hot right now

This super customizable and in-depth wellness habit tracker is designed to help you protect your time, achieve your goals, and be more productive every day so you can finally go from overwhelmed to organized in just 5 minutes.

Wellness Habit Tracker

Ready to success and put an end to toxic hustle culture?

Get productivity, intentional living and self-care tips so you can go from "busy" to "present" and show up as your best self in life and business in this weekly newsletter.

Do you sleep 7-8+ hours but feel exhausted? Does resting feel selfish and unproductive? Get your free download to find out about the 7 types of rest and why you'll burnout without it.

7 Types of Rest You Need

FREE DOWNLOAD

3 Steps to Avoid Burnout & Create More Intentionality in Your Life and Business

free class!

Come say hi on the 'gram!

apply for 1:1 coaching

GET my newsletter

London-based multi-passionate Lifestyle designer for busy female entrepreneurs, lover of Golden Retrievers, skin care obsessed, & proud plant mom.

Learn from me

@madewithlemonsco

Your Information is 100% Secure And Will Never Be Shared With Anyone. You can unsubscribe at any time. By submitting this form you confirm you have read our privacy policy and you accept our terms and conditions

Join the anti-hustle movement!

Your Information is 100% Secure And Will Never Be Shared With Anyone. You can unsubscribe at any time.

SUGGESTED TOPICS
The Magazine
Newsletters
Managing Yourself
Managing Teams
Work-life Balance
The Big Idea
Data & Visuals
Reading Lists
Case Selections
HBR Learning
Topic Feeds
Account Settings
Email Preferences

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.

Partner Center

What Is Creative Writing Therapy

Table of Contents

What is creative writing therapy?

How far could creative writing act as 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.

What is creative writing training?

Studying creative writing will help you enhance your general linguistic skills and hone your unique writing voice. You’ll learn new ways to express yourself clearly and creatively in various written forms. Those enhanced communication skills can be a powerful asset in the business world as well as your personal life.

What are the different types of writing therapy?

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.

What is an example of writing therapy?

Compose a letter. Imagine this person has written to you and asked you: “How are you doing, really?” Another exercise is to “write to someone with whom you have ‘unfinished business’ without sending it.” The goal is for you to gain a clearer understanding of your own thoughts and feelings about the person, she said.

What is an example of creative therapy?

Creative therapy uses art forms — such as dance, drawing, or music — to help treat certain conditions. Trained therapists can administer creative therapy to help people experiencing a range of mental, emotional, and physical issues. Creative therapy does not require a person to have any sort of artistic ability.

What is the purpose of writing therapy?

Writing therapy is a form of expressive therapy that uses the act of writing and processing the written word for therapeutic purposes. Writing therapy posits that writing one’s feelings gradually eases feelings of emotional trauma.

How do you start therapeutic writing?

Create a routine of your journaling habits. Many people begin journaling with the best intentions, but find that the habit is difficult to establish. …
Find somewhere quiet to write. …
Decide on the topic you want to explore. …
Start writing! …
Repeat. …
Sources and references:

Is creative writing good for your brain?

CREATIVE WRITING STRENGTHENS OUR MEMORY: It can help contextualise ideas and make them more manageable in our brains. The written word can be more trustworthy than our own thinking. Even a small note on a piece of paper might spark our recollection of an unfinished task.

What are the 4 types of creative writing?

The primary four forms of creative writing are fiction, non-fiction, poetry, and screenwriting. Writers will use a mixture of creative elements and techniques to tell a story or evoke feelings in the reader. The main elements used include: Character development.

Can I teach myself creative writing?

Many beginners can feel intimidated or embarrassed by their creative work and where their imagination takes them. Through freewriting, creative writing exercises, writing prompts, and practice, you can improve your own writing skills to become a better writer.

What skill is creative writing?

Creative writing is an art. And like everything artistic, it requires imagination. Whether it is a poem, story, blog, or any other form of writing, the writer must use imagination and expression to evoke emotion from the readers.

Who created writing therapy?

What kind of writing do therapists do?

Most of those I spoke to said they jot down information about symptoms, demographics, treatment history, and personal history during that first meeting so as to get a sense of both what potential issues they’ll be tackling and who the patient is more generally.

What are the 6 writing techniques?

The Six Traits of writing are Voice, Ideas, Presentation, Conventions, Organization, Word Choice, and Sentence Fluency. It creates a common vocabulary and guidelines for teachers to use with students so that they become familiar with the terms used in writing. It develops consistency from grade level to grade level.

What are the benefits of creative writing in therapy?

CREATIVE WRITING HELPS YOU TO EXPRESS YOUR FEELINGS: Some may also use creative writing as a way of connecting with others. Sharing tales and perspectives while also learning from, and supporting one another. Writing about difficult situations can help us release our feelings in a healthy way.

What is creative writing and examples?

What is an example of creative writing? One example of creative writing is fiction writing. Fiction includes traditional novels, short stories, and graphic novels. By definition, fiction is a story that is not true, although it can be realistic and include real places and facts.

What is creative writing in simple terms?

Creative writing, a form of artistic expression, draws on the imagination to convey meaning through the use of imagery, narrative, and drama. This is in contrast to analytic or pragmatic forms of writing. This genre includes poetry, fiction (novels, short stories), scripts, screenplays, and creative non-fiction.

What is creative arts therapy used for?

Creative arts therapy is a profession that uses active engagement in the arts to address mental, emotional, developmental, and behavioral disorders. Creative arts therapy uses the relationship between the patient and therapist in the context of the artistic process as a dynamic force for change.

Why is art journaling therapeutic, what is art journal therapy, why is art journaling important, does journaling help with mental health, what is the goal of expressive arts therapy, what is dbt art therapy, what is gestalt art therapy, what are 3 writing prompts, what are four benefits of art therapy, leave a comment cancel reply.

Your email address will not be published. Required fields are marked *

Save my name, email, and website in this browser for the next time I comment.

Please enter an answer in digits: nine − 6 =

Bipolar Disorder
Therapy Center
When To See a Therapist
Types of Therapy
Best Online Therapy
Best Couples Therapy
Best Family Therapy
Managing Stress
Sleep and Dreaming
Understanding Emotions
Self-Improvement
Healthy Relationships
Student Resources
Personality Types
Verywell Mind Insights
2023 Verywell Mind 25
Mental Health in the Classroom
Editorial Process
Meet Our Review Board
Crisis Support

How to Use Writing Therapy to Release Negative Emotions and Trauma

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

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

Yolanda Renteria, LPC, is a licensed therapist, somatic practitioner, national certified counselor, adjunct faculty professor, speaker specializing in the treatment of trauma and intergenerational trauma.

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.

Submit your details to get your report

Dummy Text. Aristotle (384–322 B.C.E.) numbers among the greatest philosophers.

Email Address

Remember me

Subscribe to our newsletter.

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

Lady Seated at a Table (recto); Dancing Figures (verso), George Romney, 1775 or later, The Metropolitan Museum of Art (article on writing therapy)

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

Art Therapy: Overview and Effectiveness

Problem-Solving Therapy: Overview and Effectiveness

Gestalt Therapy: Background, Principles, and Benefits

Bibliotherapy: Benefits and Effectiveness

Related books & audios.

The Feelings Book Journal

By lynda madison.

The Anxiety Journal

By corinne sweet.

Journal Therapy for Calming Anxiety

By kathleen adams.

The Simple Abundance Journal of Gratitude

By sarah ban breathnach.

Welcoming the Unwelcome

By pema chödrön, related organizations.

National Coalition of Creative Arts Therapies Associations, Inc. (NCCATA)

<!– ADVERTISEMENT

–>

Explore Topics

Relationships
See All Subtopics
Tic Disorders
Energy Therapy
Creative Arts Therapies
Spirituality
Mindfulness
Forgiveness
Life and Nature
Philosophy and Thought
Technology and Society
Sadness, Grief and Despair
Generalized Anxiety Disorder (GAD)
Borderline Personality Disorder (BPD)
Self-Report Measures, Screenings and Assessments
Posttraumatic Stress Disorder (PTSD)
Research Highlights
Cognitive Behavior Therapy (CBT)
Dialectical Behavior Therapy (DBT)
Family Therapy
Psychotherapy

Humanness and Emotions
Mental Health and Conditions
Mindfulness and Presence
Spirituality and Faith

Subscribe to our mailing list.

Craft and Criticism
Fiction and Poetry
News and Culture
Lit Hub Radio
Reading Lists

Literary Criticism
Craft and Advice
In Conversation
On Translation
Short Story
From the Novel
Bookstores and Libraries
Film and TV
Art and Photography
Freeman’s
The Virtual Book Channel
Behind the Mic
Beyond the Page
The Cosmic Library
The Critic and Her Publics
Emergence Magazine
Fiction/Non/Fiction
First Draft: A Dialogue on Writing
Future Fables
The History of Literature
I’m a Writer But
Just the Right Book
Lit Century
The Literary Life with Mitchell Kaplan
New Books Network
Tor Presents: Voyage Into Genre
Windham-Campbell Prizes Podcast
Write-minded
The Best of the Decade
Best Reviewed Books
BookMarks Daily Giveaway
The Daily Thrill
CrimeReads Daily Giveaway

On the Uncertain Border Between Writing and Therapy

Veronica esposito explores the intersection of creativity and trauma.

Years ago, I entered the world of mental health by getting myself a therapist. Little did I know that this small but decisive step would lead me deeper and deeper into the world of mental health, until I eventually found myself practicing therapy.

Every now and then I take a moment to look back on things, and I’m always kind of amazed: the changes the mental health world has made on me have been so great that it’s hard to imagine how the person I am today can actually occupy the same timeline as that of my pre-therapy self.

On a micro level, therapy has changed the very texture of the language that I use to speak and think my way through life; and on a macro level, it has transformed the basics of how I conceptualize myself and my world. To put it into literary terms, it’s a little like I switched the genre of my life—from say the claustrophobic modernism of a Franz Kafka to the truth-seeking comedy of a Lorrie Moore.

Going from Franz Kafka to Lorrie Moore is a pretty stunning change, and I think it shows the depth of what therapy can achieve. At its deepest, therapy seeks to make foundational change in who a person is. The various philosophies, approaches, techniques, laws, and ethics that collectively form the knowledge that therapy means to offer to the world is, at root, an attempt to imagine nothing less than how to live a good life and be a good person.

I’ve often reflected that such a transformative experience as that which I’ve had in the world of mental health must have made a sizable impact on who I am as a writer—and, in fact, many people have told me that they have seen the difference. I absolutely believe it’s there. Not just in how my writing looks and feels but in the very basis of what animates me to write, and basic assumptions I bring to my writing practice, how I envision and pursue the whole venture. My experiences have filled me with an interest in knowing exactly what therapy does for a writer’s work, which is why I set out to create this essay.

In researching this piece, I found something interesting: many creative writers and scientific researchers have explored the question of how creative writing may or may not be therapy, but I could not find anyone who had posed the question in the other direction: what impact therapy may have on one’s creative writing.

The research that I found on the matter tended—as research does—to focus on what effects specific applications of creative writing had on various mental health outcomes, like depression, dysfunction, and quality of life. There was an emphasis on trauma-processing and exploration, and the verdict was clear: writing can be an effective therapeutic tool.

By contrast, many of the creative writers who I read on the matter were much more leery of the prospect of writing being therapy. This is epitomized by memorist T Kira Madden’s Literary Hub essay “Against Catharsis: Writing is Not Therapy,” the jist of which states that artistic writing is much too prosaic and difficult to involve the “bleeding into the typewriter” that she equates with true “healing.” That is, when you’re laboring over every last word, there’s no room for catharsis—the very craftiness of creative labor precludes it, with Madden styling her writing self as just an actor working to create a product for an audience.

There were other voices, like that of Tara DaPra in Creative Nonfiction , who saw the writing process as more emotionally engaged and thus more therapeutic. In her essay “Writing Memoir and Writing for Therapy” she argues that “writing emotionally driven memoir is, in fact, cathartic, at least initially.” She see hammering out that messy first draft as akin to what one does in a therapy room, and she offers that this drafting can have further therapeutic benefits: you can let that draft sit for a while and return to your problems with fresh eyes, or the braver can show it to their friends and ask for input. In contrast to Madden’s boring workmanship, DaPra sees the writing process as driven by “emotion and instinct.”

Whether or not a writer was pro or con regarding creative writing being therapeutic, they tended toward an overly simplistic equation of therapy with the raw emotionality of catharsis. Certainly, therapy can provide individuals with space to fall to pieces and gush in a way that most daren’t do with friends, family, or partners, but it is much more than that. On its deepest and most powerful level, therapy attempts to change the basic assumptions and beliefs that one operates with as a human being: the story you tell yourself about who you are and what kind of a world you live in.

This is the most powerful kind of trauma-processing: to ask your brain to let go of the lessons that trauma has taught you and to instead believe in something different. Not all clients, of course, will reach that stage—for many, therapy may just be a space for emotional catharsis, working out day-to-day questions, and attaining better coping mechanisms—and that of course is fine and can still offer substantial benefit.

But I do think that, for writers, the opportunity to drill down to the most deeply held beliefs about who we are and what world we live in offers an amazing chance to examine the very stuff of one’s writing and to transform a writing practice. It is authors who had precisely these sorts of experiences in therapy whom I turn toward now.

Writer Isle McElroy, author of The Atmospherians , initially struck a note similar to Madden and DaPra, beginning our conversation by telling me that therapy has let them better “engage with traumatic events because I can see them differently because of the processing that I’ve done. It’s a thing that I can carry, not a thing that I have stepped inside of.” In our conversation, McElroy noted that they had to get through stages of processing their trauma; in these initial stages their writing tended to come out more like a journal-y first draft than a polished essay—therapy helped them do that work and move on to a different sort of writing.

Accordingly, McElroy explained that subsequent experiences in therapy went beyond just finding it useful as a tool for catharsis. They told me that therapy has helped them “connect with my curiosity. I’m being asked to have curiosity about myself that I didn’t previously. It’s the curiosity of discovery. Once I’ve become more settled, having an opportunity to explore has been really good. It drives me deeper into my own understanding of myself.” They added that “the relationship puts the onus on me, which has been especially helpful for the writing process. I’m digging deeper toward my actual thoughts.”

Ultimately, therapy lead McElroy to re-conceptualize the very purpose and goal of their writing: “a lot of the therapeutic process was finding self-worth outside of the entertainment that I can give to people. Previously my writing had been a desire to entertain others by revealing my own personal pain.”

McElroy’s remarks resemble my own experience of therapy and my aims as a therapist. Whereas the initial stages of therapy often involve lots of catharsis—letting go of all this painful emotional stuff that you’ve been holding on to—it usually moves on to a less emotionally flooded opportunity to re-envision yourself.

I very much relate to that deeper understanding of self that McElroy mentioned; for me personally, in drilling past the layers of trauma, I was able to see how so much of my relationship with the world was a product of that trauma mindset. I got down to a deeper stratum of self that felt more authentically me, and that I more and more let loose on the page. I also discovered, as McElroy mentioned, ways to be curious about myself, to in fact adopt curiosity as a stance.

I found my conversation with poet Kim Koga very stimulating in that she opened new ways for me to understand therapy itself as a creative process. Koga shared her experiences with EMDR—an acronym that stands for eye movement desensitization and reprocessing, an increasingly popular method for processing heavy trauma—telling me that EMDR felt like a creative process for her. “I like EMDR because it’s very experiential and creative,” she told me. “I use a lot of my creativity in my healing.” I liked Koga’s remarks because they troubled Madden’s binary of catharsis versus creativity: for Koga, catharsis itself involved using her creativity.

Koga was kind enough to share some of her experiences with EMDR with me, discussing it in terms very different from what many would consider therapy: she told me about magnificent, dreamlike journeys through her mind’s eye that she undertakes in the trance-like state created by EMDR. Part of Koga’s purpose in taking these inner journeys is to “make safe spaces inside my body and brain, where me and my child self can go. I put a door on it, where I can go when I need to.”

That is, when Koga has used therapy to build safe refuges where she can ride out the storm when she feels the trauma of past experiences manifesting in her brain and body. This process involves creativity that Koga has found transferable to her work as a poet.

In our conversation Koga also spoke of therapy in the more familiar terms of helping her get past creative blocks. “There’s a part of me that feels like I can’t stop writing the same poem that I’ve been writing since I was 20. I feel like so much of my poetry has been around trauma, death sex, violence. Therapy really helped me get unstuck. It’s helped me become more aware of things that I’m feeling, to move out of trauma in a way that can open my brain up more creatively.”

Koga also talked about therapy in terms of opening up her sensitivity: she shared how, before therapy, she used to be able to watch the extremely violent drama The Wire and not feel anything, but now she is so emotionally attuned that she finds it difficult to get through an episode.

Much of what Koga shared with me resonated with my own journey through therapy. Like Koga, it helped me to realign my sense of purpose and values so that I became interested in writing about different things than the trauma that had formerly drawn my writerly attention with a laser-focus.

Also like Koga, I found my senses opening back up, letting me connect with the world more thoroughly—this reconnection has had profound impacts on how I write. And even though I have not, like Koga, undertaken surreal journeys via EMDR, I have found that a lot of the creativity I’m pushed to use in therapy has also found applications in my writing process.

In writing this essay, I’ve come to see what a big, big topic this is, and I want to conclude here by stating my belief that this is a much larger story than I can hope to tell right here. Any sort of conclusion I can make right now is going to feel a little like a Band Aid. But, hoping to find somewhere to land for the time being, I’ll say the following: as writers, our inspiration and trauma often go hand in hand—they can often be difficult to distinguish, and they can feed off one another.

At this moment it feels right to hypothesize that my experiences in the world of mental health have left me better able to understand the inter-relationships between the two and to be in greater control of both. I’ll give the final word to Koga, whom I believe well embodies what I’m trying to say:

Post-therapy, the texture of my poems is now lighter and more introspective in an exploratory way, rather than focusing on the brutality that I felt. The textures have gotten more varied. It’s like when I walk into a fabric store and I can see everything, whereas I used to walk into a fabric store and feel like the black crepe was all there was. I feel like my poems are more nuanced than they used to be, and I’m more able to explore that darkness in a nuanced way.

Share on Facebook (Opens in new window)
Click to share on Twitter (Opens in new window)
Click to share on Google+ (Opens in new window)
Click to share on LinkedIn (Opens in new window)
Click to share on Reddit (Opens in new window)
Click to share on Tumblr (Opens in new window)
Click to share on Pinterest (Opens in new window)
Click to share on Pocket (Opens in new window)

Veronica Esposito

Previous article, next article, support lit hub..

Join our community of readers.

to the Lithub Daily

Follow us on Twitter

The Lives of the Wives : Carmela Ciuraru on Marriage, Writing, and Equity

RSS - Posts

Literary Hub

Created by Grove Atlantic and Electric Literature

How to Pitch Lit Hub

Advertisers: Contact Us

Support Lit Hub - Become A Member

Become a Lit Hub Supporting Member : Because Books Matter

For the past decade, Literary Hub has brought you the best of the book world for free—no paywall. But our future relies on you. In return for a donation, you’ll get an ad-free reading experience , exclusive editors’ picks, book giveaways, and our coveted Joan Didion Lit Hub tote bag . Most importantly, you’ll keep independent book coverage alive and thriving on the internet.

Become a member for as low as $5/month

An official website of the United States government

The .gov means it’s official. Federal government websites often end in .gov or .mil. Before sharing sensitive information, make sure you’re on a federal government site.

The site is secure. The https:// ensures that you are connecting to the official website and that any information you provide is encrypted and transmitted securely.

Publications
Account settings

Preview improvements coming to the PMC website in October 2024. Learn More or Try it out now .

Advanced Search
Journal List
Springer Nature - PMC COVID-19 Collection

Writing Technique Across Psychotherapies—From Traditional Expressive Writing to New Positive Psychology Interventions: A Narrative Review

Chiara ruini.

Department of Psychology, University of Bologna, Viale Berti Pichat 5, 40127 Bologna, Italy

Cristina C. Mortara

Writing Therapy (WT) is defined as a process of investigation about personal thoughts and feelings using the act of writing as an instrument, with the aim of promoting self-healing and personal growth. WT has been integrated in specific psychotherapies with the aim of treating specific mental disorders (PTSD, depression, etc.). More recently, WT has been included in several Positive Interventions (PI) as a useful tool to promote psychological well-being. This narrative review was conducted by searching on scientific databases and analyzing essential studies, academic books and journal articles where writing therapy was applied. The aim of this review is to describe and summarize the use of WT across various psychotherapies, from the traditional applications as expressive writing, or guided autobiography, to the phenomenological-existential approach (Logotherapy) and, more recently, to the use of WT within Acceptance and Commitment Therapy (ACT). Finally, the novel applications of writing techniques from a positive psychology perspective will be analyzed. Accordingly, the applications of WT for promoting forgiveness, gratitude, wisdom and other positive dimensions will be illustrated. The results of this review show that WT yield therapeutic effects on symptoms and distress, but it also promotes psychological well-being. The use of writing can be a standalone treatment or it can be easily integrated as supplement in other therapeutic approaches. This review might help clinician and counsellors to apply the simple instrument of writing to promote insight, healing and well-being in clients, according to their specific clinical needs and therapeutic goals.

Introduction

Writing therapy can be defined as the process in which the client uses writing as a means to express and reflect on oneself, whether self- generated or suggested by a therapist/researcher (Wright & Chung, 2001 ). It is characterized by the use of writing as a tool of healing and personal growth. From the first investigations of James Pennebaker (Pennebaker & Beall, 1986 ), writing therapy has shown therapeutic effects in the elaboration of traumatic events. In recent years, expressive and creative writing was found to have beneficial effects on physical and psychological health (Nicholls, 2009 ).

Currently, clinicians have moved from a distress-oriented approach to an educational approach, where writing is used to build personal identity and meaning through the use of autobiographical writing (Hunt, 2010 ). In this vein, autobiographical writing is becoming a widespread technique, which allows people to recall their life path and to better understand the present situation (McAdams, 2008 ). Moreover, it is observed that individuals often tend to report significant life events (positive or negative) in personal journals (Van Deurzen, 2012 ). Keeping a journal is a way of writing spontaneously: it can be considered a sort of logbook where thoughts, ideas, reflections, self-evaluation and self -assurances are recorded in a private way. Journaling is different from therapeutic writing the writer does not receive specific instructions on the contents and methodologies to be followed when writing, as it happens in therapeutic writing. Nowadays journaling can be done also through online blogs and social network (Facebook). In doing so, a private and spontaneous journal can be shared publically.

Writing techniques are often implemented into talking therapies, since both processes (talking and writing) favor the organization, acceptance and the integration of memories in the process of self-understanding (Lyubomirsky et al., 2006 ). However, expressive writing has been found to be beneficial also as a “stand alone” technique for the treatment of depressive, anxious and post-traumatic stress disorder symptoms (Reinhold et al., 2018 ). In a recent study, it was found that enhanced expressive writing (i.e., writing with scheduled contacts with a therapist) was as effective as traditional psychotherapy for the treatment of traumatized patients. Expressive writing without additional talking with a therapist was found to be only slightly inferior. Authors concluded that expressive writing could provide a useful tool to promote mental health with only a minimal contact with therapist (Gerger et al., 2021 ). Another recent investigation (Allen et al., 2020 ) highlighted that the beneficial effect of writing techniques may be moderated by individual differences, such as personality trait and dysfunctional attitude (i.e., high level of trait anxiety, avoidance and social inhibition). In these cases, therapeutic writing may be even more beneficial since it avoids the interactions with the therapist or other clients.

This article aims to illustrate and summarize the main psychotherapeutic interventions where writing therapy plays an important role in the healing process. For instance, a common application is the use of a diary in standard Cognitive Behavioral Therapy for promoting patients’ self observation (Butler et al., 2006 ). Similarly, other traditional psychotherapies use writing in their therapeutic process: from the pivotal application of writing to understand and overcome traumatic experiences, to the phenomenological-existential approach where writing has the function of giving meaning to events and of clarifying life goals (King, 2001 ), to Acceptance and Commitment Therapy, where writing facilitates the process of thought-defusion (Hayes, 2004 ). This review will also address the novel applications of writing technique to new a psychotherapeutic context: positive psychotherapy where the tool of writing is employed in many effective techniques (i.e. writing gratitude or forgiveness letters). Smyth ( 1998 ) reviewed 13 case-controlled writing therapy studies that showed the positive influence of writing techniques on psychological well-being. The benefits produced in writing activity (self regulation, clarifying life goals, gaining insight, finding meaning, getting a different point of view) can be described under the rubric of psychological and emotional well-being. In accordance with Fredrickson’s Broaden and Build Theory of Positive Emotions ( 2004 ), writing may foster positive emotions since putting feelings and thoughts into words widens scope of attention, opens up to different points of view and allows the mind to be more flexible (King, 2001 ).

Finally, we will describe and explore new contexts where writing activities currently take place: the web and social networks. We will underline important clinical implications for these new applications of writing activities.

Traditional Applications of Writing Techniques

Clinical applications of writing therapy include the method of expressive writing created by Pennebaker (Pennebaker & Beall, 1986 ); the autobiography; and the use of a diary in traditional Cognitive Behavioral Therapy as described in the following sections.

James Pennebaker: The Paradigm of Expressive Writing

James Pennebaker was the first researcher that studied therapeutic effects of writing. He developed a method called expressive writing, which consists of putting feelings and thoughts into written words in order to cope with traumatic events or situations that yield distress (Pennebaker & Chung, 2007 ). In the first writing project, Pennebaker and Beall ( 1986 ) asked fifty college students to write for fifteen minutes per day for four consecutive days. They were randomly instructed to write about traumatic topics or non-emotional topics. Results showed that writing about traumatic events was associated with fewer visits to the health center and improvements in physical and mental health. The experiment was repeated several times with different samples: with people who suffered from physical illnesses, such as arthritis and asthma, and from mental pathologies such as depression (Gortner et al., 2006 ). Individuals with different educational levels or writing skills were examined, but these variables were not found to be significant. At first, studies investigated only traumatic events, but later research expanded the focus to general emotional events or specific experiences (Pennebaker & Evans, 2014 ).

According to Pennebaker, what makes writing therapeutic is that the writer openly acknowledges and accepts their emotions, they become able to give voice to his/her blocked feelings and to construct a meaningful story.

Other therapeutic ingredients of expressive writing concern (1) the ability to make causal links among life events and (2) the increased introspective capacity. The former may be favored through the use of causality terms such as “because”, “cause”, “effect”; the latter through the use of insight words (“consider”, “know” etc.). These emotional and cognitive processes were analyzed through a computerized program (Pennebaker et al., 2015 ) and outcomes showed that the more patients used causation words, the more benefits they derived from the activity. Similarly, using certain causal terms expresses the level of cognitive elaboration of the event achieved by the patient and may indicate that the emotional experience has been analyzed and integrated (Pennebaker et al., 2003 ). Thus, the benefits of writing stem from the activity of making sense of an emotional event, the acquisition of insight about the event, the organization and integration of the upheaval in one’s life path.

Moreover, expressive writing allows a change in the way patients narrate life events. Many studies have highlighted that writing in first or third person alters the emotional tone of the narration (Seih et al., 2011 ). It is common for people who have experienced a severe traumatic event to initially narrate it in the third person and only later, once the elaboration and integration processes have set into motion, are they able to narrate their experience in the first person. This phenomenon occurs because third person narration allows the writer to feel safer and more detached from the experience, while first person perspective reminds them that they were the protagonist of the trauma. While writing using the third person can be easier in the wake of a traumatic event, writing in first person has been demonstrated to be more effective in the elaboration process (Slatcher & Pennebaker, 2006 ).

Another issue examined by Pennebaker and Evans ( 2014 ) concerns the difference between writing and talking about a trauma. In expressive writing, an important element consists of feeling completely honest and free to write anything, in a safe and private context without necessarily share the content with a listener or the therapist. Conversely, talking about trauma implies the presence of a listener, and the crucial aspect lies in the listener’s capability to comprehend and accept the patient’s narrative. Moreover, the interactions with a therapist could be particularly stressful for individuals with high levels of social inhibitions and trait anxiety (Allen et al., 2020 ).

Writing Techniques for Addressing Trauma

Writing is considered a therapeutic strategy to cope with life adversities thanks to the positive effects of putting feelings and thoughts into words. There are various writing techniques used as therapeutic strategies to cope with a trauma which are described in Table Table1 1 .

Writing approaches in clinical interventions

What the aforementioned writing therapies all have in common is a theoretical underpinning: the act of writing as a means to modify one’s life story and reframe elements which survivors want to change. Creating stories and thinking of ways to alter them may emphasize on one hand the possibility of a real change to occur, and on the other, the active role of the individual in their own life (Sandstrom & Cramer, 2003 ). In this way, writing can be also defined as a process of resilience: putting negative feelings into words can spark the search for solutions, with the consequence of having a positive attitude towards life challenges and promoting personal growth.

Besides the numerous positive effects of writing, there can be situations in which writing does not work, or when it can actually cause negative side effects. An example of said situation is when an individual has to deal with issues that arise intense painful emotions. In this case, writing can cause crying, very low mood, or even a breakdown (Pennebaker & Chung, 2007 ). This may occur because analyzing a traumatic experience may trigger a process of cognitive rumination, which is considered a specific symptom of PTSD (Pennebaker & Evans, 2014 ).

In conclusion, the paradigm of expressive writing is frequently used in patients who have had distressing experiences. Writing about traumatic experiences can help to elaborate negative emotions connected to the upheaval, to construct a narrative of the event, and to give it a meaning. However when client’s levels of distress are very intense and/or they are maintained by cognitive rumination, it is not advisable to undergo a writing exercise.

McAdams: The Use of Autobiography in the Construction of Self-identity

Writing therapy has also been shown to have benefits in constructing self-identity (Cooper, 2014 ). An important pioneer of this method, Dan McAdams, developed a life story model of identity, which postulates that individuals create and tell evolving life narratives as a means to provide their lives with purpose and integrity (McAdams, 2008 ). Identity is an internalized story that is composed by many narrative elements such as setting, plot, character(s) and theme(s). In fact, human lives develop in time and space, they include a protagonist and many other characters, and they are shaped by various themes. Narrative identities allow one to reenact the past, become aware of the present and have a future perspective. Individuals construct stories to make sense of their existence, and these stories function to conciliate who they are, were and might be according to their self-conception and social identity. Biography, for example, is a written history of a person’s life; it deals with the reconstruction of a personal story in which salient events are selected and told. The therapeutic power of biographies entails the act of selection of worthy events that characterize a person’s life (Lichter et al., 1993 ).

In the same way, the autobiography can be an instrument to create a written life story. The first therapeutic effect is the possibility to define a sense of identity through autobiographical narratives by the identification of significant personal changes and by giving meaning to them. According to Bruner ( 2004 ) writing an autobiography allows the clients to recognize themselves as the authors of their experiences (sense of personal agency).

Another therapeutic ingredient of autobiography is the process of conferring stability to autobiographical memories: people often misremember details of events over time or are influenced by distortion mechanisms (McAdams, 2008 ). Autobiography is useful not only to code every event of self-story, but also it is beneficial for integrating different experiences and for analyzing the life trail, highlighting both continuity and changes. McAdams studied the use of autobiography in life changes, by employing a written procedure, the “Guided Autobiography” (McAdams et al., 2006 ). This is a therapeutic technique aimed at investigating the relationship between the continuity of story themes and personality changes. In the span of ten two-hour sessions, which take place once a week, participants are asked to think and describe the most important events of their life, referring to a specific life theme (i.e. family, money, work, health, spirituality, death, aspirations). Reker et al. ( 2014 ) underlined that Guided Autobiography is an effective method to enable participants to understand and appreciate their life stories, which also increases optimism and self-esteem. In conclusion, Mc Adams technique of guided autobiography entails different therapeutic ingredients: it allows to connect life events and personal memories, and to underscore the process of continuity among them. At the same time, significant life changes are emphasized, and the individual can improve the sense of agency in understanding his/her role as a protagonist of his/her life. Thus, guided autobiography could enhance personal well-being and meaning in life.

The Use of the Diary in CBT

Considering that Cognitive-Behavioral Therapy (CBT) works on thinking patterns, maladaptive thoughts and dysfunctional behaviors (Butler et al., 2006 ), the diary is a very useful instrument of self-observation. It entails a written exercise in which the client is asked to take note of when and where a stressful situation occurs, the automatic thoughts it elicits, the connected emotions and the consequent behavior. This technique was developed by Aaron Beck at the early stages of cognitive therapy for anxiety and depression (Beck, 1979 ). In writing this diary the writers learn to pay attention to their functioning and acquires self-awareness about their problematic issues (King & Boswell, 2019 ). According to traditional CBT method, the therapeutic ingredients of writing the structured diary consist of helping clients to increase their awareness of automatic thoughts and beliefs, which are influencing their emotions and behaviors. The diary then allows the processes of cognitive restructuring, where negative, automatic thoughts are analyzed and modified in order to achieve a more realistic attitude toward life events and problematic situations (Beck, 1979 ). Thus, writing techniques within CBT consist of keeping a structured diary, which is supervised by the therapists along the various phases of the therapeutic process. The diary in CBT is specifically aimed at addressing symptoms and distress, but it can also trigger cognitive changes, maturation and improved self-awareness at the end of the clinical work (Butler et al., 2006 ).

Existential Approaches: The Bridge Between Clinical Psychology and Positive Psychology

Logotherapy.

Logotherapy is a specific strategy within phenomenological-existential therapies. It relies on a therapeutic paradigm created by Viktor Frankl (Frankl, 1969 ) and based on existential issues. Logotherapy is an entirely word-based treatment. Its tenets assume that life always has meaning, even in the most adverse circumstances and that people always strive to find a personal meaning in their existence (assumption of will to meaning). From this perspective, a journal can be considered a place where people find a meaning in life-threatening events and transform implicit and negative experiences into expressive and positive ones. In fact, Logotherapy emphasizes the importance of words in creating a meaning and, in this case, writing techniques are particularly appropriated to this task. The client is asked to narrate adverse life events using words and sentences that help him/her to acquire a sense of meaning and acceptance.

In phenomenological-existentialist psychotherapies, writing assignments are used to increase clients’ awareness of their limitations and to create an opportunity to reflect on both life and death (Yalom, 1980 ). Specifically, in the exercise of Writing your Epitaph, the client is encouraged to think and write what people would say in their memory. This task aims at clarifying personal values and at committing to them. This allows the identification of the direction individuals want to give to theirs life and to verify if they really are acting towards those goals. The main difference between logotherapy and guided autobiography relies on the philosophical framework used in existential approach, which is not present in Mc Adams paradigm. Furthermore, in logotherapy the narrative topic might be narrowed to a specific traumatic event, not necessarily involving all personal biography. The therapeutic ingredients of logotherapy, thus, concern the increase in life meaning and the possibility of reframing and processing existential issues as death, evil and trauma in individual’s life experiences.

Acceptance and Commitment Therapy

Acceptance and Commitment Therapy (ACT) focuses on the acceptance of unchangeable things and on the integration of different interventions (including strategies of mindfulness) with the aim of increasing psychological flexibility and promoting an active attitude towards problematic matters (Hayes, 2004 ). ACT is based on a rigorous cognitive analysis, the Relational Frame Theory (Reese, 2013 ). This theoretical frame posits that language and cognition allow humans to have the ability to learn to relate events under arbitrary contextual control. This framework particularly analyzes paradoxes, metaphors, stories, exercises, behavioral tasks, and experiential processes (Hayes, 2004 ). This approach has studied a particular mechanism called “Thought Defusion” (Hayes, 2004 ) which deals with the ability to distance one’s self from problematic thoughts. Frequently, individuals cannot see problems because they are “fused” with them. The defusion techniques allow the individual to distance themselves from problems and see them from a more detached perspective (i.e., the helicopter perspective exercise). In this way, patients have the possibility to identify a problematic issue, accept it and find a manner to live with it, which can decrease the level of suffering (Hayes, 2004 ). Thus, the act of writing can be considered as a way to keep distance from one’s own thoughts and feelings in order to be able to modify the behaviors and life choices according to one’s values and priorities.

The first part of this article identifies how the traditional use of writing techniques has been analyzed within different forms of psychotherapy. The subsequent part of this review will describe the application of similar writing techniques within the framework of positive psychology. In particular, the use of expressive writing, journaling or other structured writing techniques will be described as ways to promote personal well-being, personal growth, gratitude and positive emotions in general.

Positive Psychotherapy

Unlike the traditional deficit-oriented approach to psychotherapy, Positive Psychotherapy aims at considering with a similar standing, symptoms and strengths (Rashid & Seligman, 2018 ).

Positive Psychotherapy uses writing techniques in various moments of the therapeutic process (see Table 2 ). For instance, at the beginning of the therapy clients are invited to write a personal presentation in positive terms. This exercise is called “ Positive Introduction” (Rashid, 2015 ). The importance of this exercise lies in the fact that while writing a self-presentation clients highlight their positive characteristics and qualities and they may also recall and describe a particular episode when these strengths were manifested. This initial writing assignment, thus, may foster patients’ self-esteem and self-awareness of positive personal characteristics. In the middle phase of the positive psychotherapy, therapists can suggest the “ Positive Appraisal” activity to their clients. This consists of thinking and writing down resentments, bad memories and negative events which have occurred in their past and that still affect their life. Clients are asked to reframe these past negative events and to search for possible positive consequences in terms of meaning or personal development. The final phase of therapy focuses on exploring and training the individual’s strengths. The exercises proposed in this phase include writing assignments such as “ Gift of Time” and “ Positive legacy”, where the therapist asks clients to write how they would be remembered by significant others and future generations. “ Positive Legacy” is focused on the positive connotations of writing and often it is associated with planning a “gift of time activity” that puts these positive characteristics into practice (Rashid, 2015 ). This technique entails similarities with logotherapy and ACT epitaph exercise, but in PPT the client is guided to emphasize positive aspects of their life and personal qualities, and there is no mention to relational frame theory as in ACT.

Writing approaches in positive intervention

Furthermore, Positive Psychotherapy entails also specific writing techniques devoted to the promotion of specific positive emotions, such as gratitude, forgiveness and wisdom, as described below.

Gratitude is a feeling of appreciation for people or events, which is triggered by the perception of having obtained something beneficial from someone or something (it can be also an impersonal source, such as God or Nature) (Rashid & Seligman, 2018 ). Written exercises of gratitude can be divided into Gratitude Letter, Gratitude Journaling and “ Good versus Bad Memories” .

Gratitude Letter consists of writing and delivering a gratitude letter to a person that the client has never sincerely thanked. This intervention aims at strengthening the client’s relationships and enhancing their social well-being (Lambert et al., 2010 ). In Gratitude Journaling, clients are asked to write three good things which have happened to them during the day (Rashid, 2015 ).

Many studies showed that thinking about memories of gratitude in a written form promotes well-being and increases positive mood because writing allows one to give shape to positive experiences (Toepfer et al., 2012 ; Wong et al., 2018 ). In fact, in gratitude writings individuals are more likely to express positive feelings and have high level of insight, making gratitude letters or journaling a powerful tool to produce not only well-being, but also health improvements (Jans-Beken et al., 2020 ).

Difficulties in writing a gratitude letter relate to the interpersonal nature of this task, because being grateful towards someone entails being dependent on that person and, in turn, this can invoke a sense of vulnerability that makes the writer feel not at ease (Kaczmarek et al., 2015 ). In this way, the psychological costs of writing a gratitude letter are greater than expressing it in a private journal. Another important element of difference pertains the delivery of the letter as the gratitude journal has a personal use, while the letter is written to be delivered to someone. The main risk of writing a letter to someone refers to the possibility of not being accepted or feeling judged by the reader. For this reason, recently, positive therapists may ask their clients to write the letter, without necessarily have it delivered to the recipient. Thus, the benefits associated with a gratitude letter exercise are not necessarily connected with the act of delivery, but are placed in the writing itself (Rash et al., 2011 ).

In addition to gratitude letter and journal, Good versus Bad Memories is a writing activity which has the therapeutic effect of helping clients to understand how anger, bitterness and other depressive symptoms may influence clients’ life and how they can stop these processes by focusing on positive memories and experiences (Rashid & Seligman, 2018 ).

These three writing activities on gratitude are useful in order to emphasize good things that usually are taken for granted. Furthermore, they may downregulate the impact of negative emotions or negative experience in life. (Lyubomirsky & Layous, 2013 ).

Forgiveness

Forgiveness implies a situation of offense where a person makes the choice of letting go of anger and of searching for a compassionate attitude towards the transgressor (Thoresen et al., 2008 ).

Evidence shows that writing about an interpersonal conflict can decrease the level of negative effects in relational conflicts (Gordon et al., 2004 ). The act of writing a forgiveness letter includes a cognitive processing that promotes emotional regulation, the expression of affect and gaining insight. Positive Psychotherapy uses forgiveness exercises in order to transform feelings of anger and bitterness into neutral or positive emotions (Rashid, 2015 ). For example, clients are asked to write a letter where they describe an experience of offence with related feelings and then the promise to forgive the guilty person. McCullough et al. ( 2006 ) found that victims of interpersonal transgressions could became more forgiving toward their transgressors when they were asked to write about possible beneficial effect of the transgression, compared with victims who wrote about traumatic or neutral topics. Thus, the positive narrative approach may facilitate forgiveness and help victims to overcome traumatic interpersonal issues.

As for gratitude letters, the delivery of forgiveness letters is a crucial issue, because the act of showing forgiveness can influence the process of forgiveness itself. In some cases, as highlighted in Gordon and collaborators’ study ( 2004 ) about marital conflicts, writing and delivering a letter is helpful to reduce relational tension and the consequent conflicts, but in other situations where forgiveness remains an intra-personal process, sharing it can be more harmful than beneficial. This may occur particularly when the relationship between victims and transgressors is particularly problematic (or even abusive) and reconciliation is not possible, or not recommendable (Gordon et al., 2004 ).

Forgiveness writing is also helpful in the promotion of self-forgiveness. Jacinto and Edwards ( 2011 ) describe a case where the exercise of writing a letter was used in the therapeutic process of self-forgiveness. The act of writing helped the client to trigger self-empathy and consequentially to let go of negative beliefs about herself.

In conclusions, the therapeutic ingredients of these writing assignments (gratitude and forgiveness letters) concern both an intra-personal dimension (the promotion of self-esteem, self-awareness and a sense of meaning in life) and an interpersonal dimension (the promotion of empathy, compassion, and a sense of connectedness with others). They both constitute the pillars of well-being and positive psychological functioning (Lyubomirsky & Layous, 2013 ).

Wisdom is a complex ability composed of cognitive and emotional competences, such as perspective-taking, thinking with a long-term perspective, empathy, perception and acceptance of emotions (Staudinger, 2008 ). Collecting narratives of wisdom may be connected with autobiographical memory (McAdams, 2008 ). Glück and collaborators ( 2005 ) conducted a study where participants had to write a 15 line paragraph describing all the situations where they did, thought or said something wise; then they had to select a situation from them where they had been wise. This writing task was followed by an interview in which the “wise situations” were discussed. Writing about autobiographical memory kindles the development of strengths related to wisdom, such as acceptance and forgiveness of others, taking different perspectives, being honest and responsible and making compromises.

The promotion of wisdom can be done also using specific narrative structures, such as the one of storytelling and fairytales. The employment of fairytales with adults was found to promote the development of feelings of wisdom (Ruini, 2014 ; Ruini & Ottolini, 2014 ). Fairytales, in fact, enable a process that allows one to reformulate problems in narrative terms, using a specific narrative plot. It consists of three main steps: (1) the identification of an initial stressful event; (2) the journey of the protagonist, with tests and adversities to face; (3) the final positive resolution (happy ending) (Masoni, 2019 ). Furthermore, Ruini and Ottolini ( 2014 ) showed the effectiveness of using fairytales in patients who had to cope with life transitions: to read and then to re-write a fairytale is a way to symbolize one’s own life and clarify moral and existential issues. In this particular narrative technique, the patients are asked to write a fairytale that well symbolizes their life, with a happy ending; the fairytale created is then read and discussed in the session. In many cases, the stories contain narrative issues and characters’ attitudes that evidence patients’ real difficulties. For example, the protagonist can be very passive in the story or not well characterized. The clinician helps the patient to re-write the fairytale making corrections that allow the patient to clarify dysfunctional elements and consequently to construct a new and more positive story. Creating a happy ending can be a way to express patients’ desires about their future and to let them imagine how they can be satisfied with their life. Through the exercise of writing a structured fiction story, patients can analyze their life situations in a more detached way, view problems from a different perspective and become aware of their values and attitude. This emotional detachment is similar to the process of cognitive defusion in ACT, but in this case, there is no mention to the relational frame theory, and the act of writing the fairytales may promote another positive dimension: creativity (Ruini et al., 2020 ).

Writing can be considered as a coping strategy aimed at finding solutions which in turn can spark hope in desperate situations. In line with the expressive writing approach (Pennebaker & Evans, 2014 ), writing about traumatic or particularly painful situations, may promote feelings of hope because it allows to go beyond suffering and to reach positive perspectives.

Positive psychotherapy entails specific written exercises that focus on strengthening hope. Among these, we can find Writing about Best Possible Selves, where possible selves are personal representation of goals, connected with what people desire for their future. This writing exercise aims to improve self regulation because it allows clients to clarify and restructure priorities and acquire insight on one’s own motivations and values (Loveday et al., 2018 ; Sheldon & Lyubomirsky, 2006 ). Other potential benefits of writing “best possible selves” are the possibility of integrating life experiences, identifying the meaningful ones, and gaining a sense of control (Lyubomirsky & Layous, 2013 ). These benefits have also been confirmed in King’s ( 2001 ) study where participants were invited to write for four days (20 min per day) a narrative description of their best possible future selves. Outcomes showed that, compared to writing about other topics, the act of thinking and describing oneself as best as possible increased positive mood and decreased distress five months later.

Another technique to foster hope is the Blessing journal/Three Good Things in which patients keep a journal where they write three good things every night and the reason why they think those things have happened. The objective is not only to identify positive happenings, but also to search for the causes and underline the active role of the subject in provoking them. The sense of personal agency in fact, is considered a component of hope (Snyder et al., 2000 ). Snyder’ hope therapy (Snyder et al., 2002 ) entails the specific use of “hope narratives” where clients are guided in a process of writing past experiences where they were able to achieve significant personal goals (hope reminding exercise). In the subsequent phase of hope therapy, clients are asked to write specific narrative where they focus on future goals to be achieved and they develop specific path to reach them (hope building techniques).

In conclusion, the traditional use of writing techniques within psychotherapies has been included also in the positive psychology perspective. However, positive psychotherapy and other positive interventions have changed the focus of the writing exercises from negative/traumatic experiences to positive ones (Lyubomirsky et al., 2006 ). The therapeutic process may be the same, but the focus is shifted from symptoms to well-being. The positive psychology approach promotes writing exercises on gratitude, hope, forgiveness, and positive descriptions of oneself with the intention of improving clients’ well-being. At the same time, these exercises may help them to process also negative emotions and traumatic events (McCullough et al., 2006 ). Conversely, in traditional psychotherapies (as described in the first part of this article) writing techniques are specifically aimed at overcoming negative events and psychological symptoms. As a byproduct, they may also favor patients’ recovery, well-being and meaning in life, but this was not their main therapeutic purpose.

New Applications: Writing on the Web

The final part of this review deals with other recent modifications of writing approaches that entail the use of internet and other digital technologies. In recent years the act of journaling and keeping a diary has been often replaced with writing in blogs or on social networks such as Facebook, Twitter or Instagram. On these platforms users may create personal profiles that reflect their sense of identity or positive introduction. User profiles also include the narration of their meaningful experiences via photos, videos or boards. In this section we will describe these phenomena and their relation with the psychotherapy process, underlying both the positive and negative features.

Writing activity has been recently modified by the use of the web and by the influence of technological instruments. In fact, social networking sites constitute a technological tool for self-revelation which gives the opportunity to share experiences and impressions through writing as they can create a permanent record of one’s actions or thoughts (Sauter, 2013 ). In social-networks the personal home page is both a space of identity construction and of self presentation towards the rest of the world (Sorapure, 2003 ). In particular, Facebook can also be considered an online autobiographical instrument that codes and keeps track of events of in one’s life.

In this way, unlike traditional handwriting, writing on the web implicates a social function rather than a private one. Sharing, in fact, is a fundamental component of self-writing on the web.

Additionally, the presence of clinicians in social networks is a relevant factor: some therapists can use social networks as an extra instrument to give support or be available for patients. Taylor et al. ( 2010 ) observed that the client–psychotherapist relationship can be influenced by the presence of the psychologist on the Internet. Many psychotherapists create a web site where clients can find their professional activities and services. Other psychologists let clients contact them via e-mail or instant messaging when they need help (Manfrida et al., 2017 ). For example, “Talkspace” is a web platform which offers online therapy through messaging with a licensed therapist. Hull and Mahan ( 2017 ) studied the effectiveness of Talkspace’s text-based therapy and showed the beneficial effects that text therapy had on symptom reduction and improvement in psychological well-being. The study participants also reported high levels of satisfaction with the treatment.

Moreover, Sloan et al. ( 2015 ) have studied the efficacy of a structured writing therapy conducted via internet: “Interapy”. It consists of a protocol of 10 writing sessions, held twice a week, in which patients who suffered from post-traumatic stress disorder had to write about the traumatic event focusing on cognitive reappraisal and sharing details with someone close. A trained therapist then gave feedback on every written online narrative.

Recently Botella et al. ( 2017 ) presented a new instrument, which utilizes digital technology and virtual reality via web in a framework of positive interventions. They named it “Book of Life” and it consists of a personal digital diary composed of various chapters in which some narrative exercises are proposed. Participants may also include multimedia contents (i.e. pictures, videos, music) about a specific topic, in order to create a final positive autobiographical narrative. The therapeutic aim of the Book of Life is to foster positive emotions and the use of personal psychological resources. The results of clinical trials where the Book of Life was applied were particularly effective with older adults and cancer patients.

In conclusion, writing on the web involves different types of interventions. These techniques appeared to be particularly useful during the lockdown due to the Covid-19 pandemic. The use of online platforms and the possibility to contact therapists via mail or social network allowed the delivery of mental health treatments during a global stressful experience (González-Robles et al., 2021 ). Future investigations are needed to explore how writing in websites and social networks may influence the development and the delivery of psychological therapies, both the traditional and the positive ones.

Conclusions

Considering the various and different applications, writing therapy constitutes a very adaptable technique to be used as a standalone treatment or as a supplement of other therapies. WT may provide beneficial effects on symptoms and also on psychological well-being. In fact, the act of writing showed great potential in the promotion of personal strengths, resilience and post-traumatic growth (Sandstrom & Cramer, 2003 ). Moreover, writing techniques can be considered a tool of continuity from the traditional approaches to the new psychotherapy contexts, such as positive psychology and the employment of digital technologies in psychotherapeutic settings.

In general, although it is common sense to think that psychotherapy is for the majority orally communicated, the act of writing provides many benefits in psychotherapeutic sessions as well as in clients’ daily life. Writing makes thoughts more real and transforms mental states in something concrete as feelings, whereas thoughts and reflections expressed orally can easily disappear when the psychotherapy session ends. Moreover, writing therapy may be particularly effective for individuals with high levels of interpersonal avoidance or social inhibition, since they have a therapeutic tool for managing their difficult emotions, without the burden of a direct interaction with the therapist (Allen et al., 2020 ).

However, some caution is needed also when applying writing techniques within psychological interventions. First, the use of writing technique may give thoughts more emphasis and power, specifically when writing negative thoughts or feelings. In this case, the act of writing may increase cognitive rumination (Pennebaker & Evans, 2014 ). The same potentially negative effect of writing thoughts and life experiences may apply also to positive issues. Lyubomirsky et al. ( 2006 ) found that individuals who were asked to write about their happiest moments experienced reduced well-being. The author suggested that the analytic nature of writing about positive events may be counterproductive as opposed to the unorganized process of simply thinking about them.

Another possible side effect of writing techniques (both documented for traditional psychotherapies and positive interventions) is the sense of shame that can be triggered when someone else reads the writing. This could imply a resistance to the act of putting down negative thoughts or the worsening of worries because of the excessive interpersonal exposure (Pennebaker & Evans, 2014 ). In these cases, it is recommended that the use of writing may remain confidential, or it may be accompanied by specific psychological support, so that negative emotions can be discussed with the therapist.

Similar issues of shame and embarrassment have been found to occur when writing and delivering gratitude letters: some studies (Boehm et al., 2011 ; Layous et al., 2013 ; Shin et al., 2020 ) underlined the specific influence of cultural issues: in collectivist cultures (vs individualistic ones) expressing gratitude resulted less effective on well-being because of the sense of indebtedness and embarrassment it can provoke. In fact, the sense of self-improvement and personal agency, which were emphasized in writing assignments, increased life satisfaction only in Western individuals. Conversely, collectivist cultures consider self-focus and individual goals in a less positive way, since they may interfere with the need of the group. Thus, when working with clients belonging to collectivistic cultures, clinicians should use caution in prescribing writing assignments (such as gratitude and forgiveness letters) that can interfere with clients’ relationships within the community they belong to. However, the beneficial effect of writing can be preserved, if the delivery of the letter is not mandatory (Lyubomirsky et al., 2006 ; Pennebaker & Evans, 2014 ).

In conclusions, this review of the literature briefly described writing techniques within psychological therapies, that encompass several different methodologies and specific exercises, ranging from unstructured journaling to personal autobiography, to recalling specific memories associated with positive and/or negative experiences, to writing fairytales, short stories, or letters of forgiveness and gratitude, etc. All these methodologies could be easily implemented in many psychotherapeutic approaches, from the traditional CBT, logotherapy and existential therapies to novel approaches, such as positive interventions. Although some authors found certain potential side effects of writing techniques on the emotional well-being of patients (Lyubomirsky et al., 2006 ), a large body of literature confirmed their beneficial effects, which amplify and prolong the therapeutic effect of the talking therapy with the clinicians. Importantly, adding writing techniques to talking therapies was found to reduce the length of treatment and improve access to psychological therapies (Gerger et al., 2021 ; Pennebaker, 2018 ). The integration of writing techniques within traditional talking therapies or new positive interventions could be easily done also using technological devices, such as app, emails, on line journals or social networks (Botella et al., 2017 ) which could be more appealing for younger patients. The technological tools of communication are changing the role of therapists, who more often use on line resources to support their clinical work. Furthermore, the pandemic due to the Covid 19 and the need to implement telepsychology and distant mental health interventions make the integration of writing techniques particularly appropriate in these settings.

A final recommendation concerns the selection of writing exercises and the timing to prescribe them during the therapeutic process. Different writing activities could yield different effects according to patients’ clinical status and emotional balance. Certain activities could be used to deal with specific clinical problems, such as overcoming traumatic events or personal transgressions, and should be prescribed when the patient complains some of these issues. Other writing activities, on the other hand, have an unspecified theme, (i.e., guided autobiography, or writing your own epitaph) and they appear to be more appropriate for promoting personal growth, personal awareness and existential well-being. These activities may be well suited for the concluding part of the psychological treatment, independently of patient’s initial symptoms and problems. Research on positive interventions (Lyubomirsky & Layous, 2013 ) documented the need to consider the extent to which the therapeutic activity matches an individual’s preference and characteristics (i.e., “person × intervention fit”) in order to maximize the beneficial effect of the intervention on happiness and well-being. Similarly, Joseph ( 2015 ) suggested that therapists should follow their clients preference and should co-create with them a specific treatment agenda, unique for that client, instead of referring to a set of pre-determined list of activities (in this case writing assignments). This would be a more flexible and creative therapeutic approach, in line with a positive clinical psychology perspective (Ruini, 2017 ). However, only further clinical research should test and verify the most effective approach in prescribing writing assignments during the course of psychological interventions.

Acknowledgements

The Authors express their gratitude to Dr. Lorenzo Angiolucci for his contribution in the process of writing and revising this manuscript.

Open access funding provided by Alma Mater Studiorum - Università di Bologna within the CRUI-CARE Agreement.

Publisher's Note

Springer Nature remains neutral with regard to jurisdictional claims in published maps and institutional affiliations.

Allen SF, Wetherell MA, Smith MA. Online writing about positive life experiences reduces depression and perceived stress reactivity in socially inhibited individuals. Psychiatry Research. 2020 doi: 10.1016/j.psychres.2019.112697. [ PubMed ] [ CrossRef ] [ Google Scholar ]
Beck AT, editor. Cognitive therapy of depression. Guilford press; 1979. [ Google Scholar ]
Boehm JK, Lyubomirsky S, Sheldon KM. A longitudinal experimental study comparing the effectiveness of happiness-enhancing strategies in Anglo Americans and Asian Americans. Cognition & Emotion. 2011; 25 (7):1263–1272. [ PMC free article ] [ PubMed ] [ Google Scholar ]
Botella C, Banos RM, Guillen V. Positive technologies for improving health and well-being. In: Proctor C, editor. Positive psychology interventions in practice. Springer; 2017. pp. 219–234. [ Google Scholar ]
Bruner J. Life as narrative. Social Research. 2004; 71 :691–710. [ Google Scholar ]
Butler AC, Chapman JE, Forman EM, Beck AT. The empirical status of cognitive–behavioral therapy: A review of meta-analyses. Clinical Psychology Review. 2006; 26 (1):17–31. [ PubMed ] [ Google Scholar ]
Cooper P. Using writing as therapy: Finding identity. The British Journal of Occupational Therapy. 2014; 77 (12):619–622. [ Google Scholar ]
Elbert T, Schauer M. Psychological trauma: Burnt into memory. Nature. 2002; 419 (6910):883. [ PubMed ] [ Google Scholar ]
Frankl VE. The will to meaning: Foundations and applications of logotherapy. World Publishing Co; 1969. [ Google Scholar ]
Fredrickson BL. The broaden-and-build theory of positive emotions. Philosophical Transactions-Royal Society of London Series B Biological Sciences. 2004; 359 :1367–1378. [ PMC free article ] [ PubMed ] [ Google Scholar ]
Gerger H, Werner CP, Gaab J, Cuijpers P. Comparative efficacy and acceptability of expressive writing treatments compared with psychotherapy, other writing treatments, and waiting list control for adult trauma survivors: A systematic review and network meta-analysis. Psychological Medicine. 2021 doi: 10.1017/S0033291721000143. [ PMC free article ] [ PubMed ] [ CrossRef ] [ Google Scholar ]
Glück J, Bluck S, Baron J, McAdams DP. The wisdom of experience: Autobiographical narratives across adulthood. International Journal of Behavioral Development. 2005; 29 (3):197–208. [ Google Scholar ]
González-Robles A, Suso-Ribera C, Díaz-García A, García-Palacios A, López DC, Botella C. Predicting response to transdiagnostic iCBT for emotional disorders from patient and therapist involvement. Internet Interventions. 2021 doi: 10.1016/j.invent.2021.100420. [ PMC free article ] [ PubMed ] [ CrossRef ] [ Google Scholar ]
Gordon KC, Baucom DH, Snyder DK. An integrative intervention for promoting recovery from extramarital affairs. Journal of Marital and Family Therapy. 2004; 30 (2):213–231. [ PubMed ] [ Google Scholar ]
Gortner EM, Rude SS, Pennebaker JW. Benefits of expressive writing in lowering rumination and depressive symptoms. Behavior Therapy. 2006; 37 (3):292–303. [ PubMed ] [ Google Scholar ]
Hayes SC. Acceptance and commitment therapy, relational frame theory, and the third wave of behavioral and cognitive therapies. Behavior Therapy. 2004; 35 (4):639–665. [ PubMed ] [ Google Scholar ]
Hull TD, Mahan K. A study of asynchronous mobile-enabled SMS text psychotherapy. Telemedicine and e-Health. 2017; 23 (3):240–247. [ PubMed ] [ Google Scholar ]
Hunt C. Therapeutic effects of writing fictional autobiography. Life Writing. 2010; 7 (3):231–244. [ Google Scholar ]
Jacinto GA, Edwards BL. Therapeutic stages of forgiveness and self-forgiveness. Journal of Human Behavior in the Social Environment. 2011; 21 (4):423–437. [ Google Scholar ]
Jans-Beken L, Jacobs N, Janssens M, Peeters S, Reijnders J, Lechner L, Lataster J. Gratitude and health: An updated review. The Journal of Positive Psychology. 2020; 15 (6):743–782. [ Google Scholar ]
Joseph S. Positive therapy: Building bridges between positive psychology and person-centred therapy. Routledge; 2015. [ Google Scholar ]
Kaczmarek LD, Kashdan TB, Drążkowski D, Enko J, Kosakowski M, Szäefer A, Bujacz A. Why do people prefer gratitude journaling over gratitude letters? The influence of individual differences in motivation and personality on web-based interventions. Personality and Individual Differences. 2015; 75 :1–6. [ Google Scholar ]
King BR, Boswell JF. Therapeutic strategies and techniques in early cognitive–behavioral therapy. Psychotherapy. 2019; 56 (1):35–40. [ PubMed ] [ Google Scholar ]
King LA. The health benefits of writing about life goals. Personality and Social Psychology Bulletin. 2001; 27 (7):798–807. [ Google Scholar ]
Lambert NM, Clark MS, Durtschi J, Fincham FD, Graham SM. Benefits of expressing gratitude expressing gratitude to a partner changes one’s view of the relationship. Psychological Science. 2010; 21 (4):574–580. [ PubMed ] [ Google Scholar ]
Layous K, Lee H, Choi I, Lyubomirsky S. Culture matters when designing a successful happiness-increasing activity: A comparison of the United States and South Korea. Journal of Cross-Cultural Psychology. 2013; 44 (8):1294–1303. [ Google Scholar ]
Lichter I, Mooney J, Boyd M. Biography as therapy. Palliative Medicine. 1993; 7 (2):133–137. [ PubMed ] [ Google Scholar ]
Loveday PM, Lovell GP, Jones CM. The best possible selves intervention: A review of the literature to evaluate efficacy and guide future research. Journal of Happiness Studies. 2018; 19 (2):607–628. [ Google Scholar ]
Lyubomirsky S, Layous K. How do simple positive activities increase well-being? Current Directions in Psychological Science. 2013; 22 (1):57–62. [ Google Scholar ]
Lyubomirsky S, Sousa L, Dickerhoof R. The costs and benefits of writing, talking, and thinking about life's triumphs and defeats. Journal of Personality and Social Psychology. 2006; 90 (4):692–708. [ PubMed ] [ Google Scholar ]
Manfrida G, Albertini V, Eisenberg E. Connected: Recommendations and techniques in order to employ internet tools for the enhancement of online therapeutic relationships. Experiences from Italy. Contemporary Family Therapy. 2017; 39 (4):314–328. [ PMC free article ] [ PubMed ] [ Google Scholar ]
Martin RC, Dahlen ER. Cognitive emotion regulation in the prediction of depression, anxiety, stress, and anger. Personality and Individual Differences. 2005; 39 (7):1249–1260. [ Google Scholar ]
Masoni L. Tale, performance, and culture in EFL storytelling with young learners: Stories meant to be told. Cambridge Scholars Publishing; 2019. [ Google Scholar ]
McAdams DP. Life story: The encyclopedia of adulthood and aging. In: John OP, Robins RW, Pervin LA, editors. Handbook of personality: Theory & research. Guilford Press; 2008. pp. 242–262. [ Google Scholar ]
McAdams DP, Bauer JJ, Sakaeda AR, Anyidoho NA, Machado MA, Magrino-Failla K, Pals JL. Continuity and change in the life story: A longitudinal study of autobiographical memories in emerging adulthood. Journal of Personality. 2006; 74 (5):1371–1400. [ PubMed ] [ Google Scholar ]
McCullough ME, Root LM, Cohen AD. Writing about the benefits of an interpersonal transgression facilitates forgiveness. Journal of Consulting and Clinical Psychology. 2006; 74 (5):887–897. [ PubMed ] [ Google Scholar ]
Nicholls S. Beyond expressive writing evolving models of developmental creative writing. Journal of Health Psychology. 2009; 14 (2):171–180. [ PubMed ] [ Google Scholar ]
Pennebaker JW, Chung CK. Expressive writing, emotional upheavals, and health. In: Friedman H, Silver R, editors. Foundations of health psychology. Oxford University Press; 2007. pp. 263–284. [ Google Scholar ]
Pennebaker JW, Evans JF. Expressive writing: Words that heal. Idyll Arbor; 2014. [ Google Scholar ]
Pennebaker JW. Expressive writing in psychological science. Perspectives on Psychological Science. 2018; 13 (2):226–229. [ PubMed ] [ Google Scholar ]
Pennebaker JW, Beall SK. Confronting a traumatic event: Toward an understanding of inhibition and disease. Journal of Abnormal Psychology. 1986; 95 (3):274–281. [ PubMed ] [ Google Scholar ]
Pennebaker JW, Boyd RL, Jordan K, Blackburn K. The development and psychometric properties of LIWC2015. University of Texas at Austin; 2015. [ Google Scholar ]
Pennebaker JW, Mehl MR, Niederhoffer KG. Psychological aspects of natural language use: Our words, our selves. Annual Review of Psychology. 2003; 54 (1):547–577. [ PubMed ] [ Google Scholar ]
Rash JA, Matsuba MK, Prkachin KM. Gratitude and well-being: Who benefits the most from a gratitude intervention? Applied Psychology: Health and Well-Being. 2011; 3 (3):350–369. [ Google Scholar ]
Rashid T. Positive psychotherapy: A strength-based approach. The Journal of Positive Psychology. 2015; 10 (1):25–40. [ Google Scholar ]
Rashid T, Seligman MP. Positive psychotherapy: Clinician manual. Oxford University Press; 2018. [ Google Scholar ]
Reese HW. The perception of stimulus relations: Discrimination learning and transposition. Academic Press; 2013. [ Google Scholar ]
Reinhold M, Bürkner PC, Holling H. Effects of expressive writing on depressive symptoms—A meta-analysis. Clinical Psychology: Science and Practice; 2018. [ Google Scholar ]
Reker GT, Birren JE, Svensson C. Self-aspect reconstruction through guided autobiography: Exploring underlying processes. The International Journal of Reminiscence and Life Review. 2014; 2 (1):1–15. [ Google Scholar ]
Ruini C, Ottolini F. The use of narrative strategies based on fairytales as a novel, integrative ingredient in CBT: A case report. EXPLORE: The Journal of Science and Healing. 2014; 10 (2):121–124. [ PubMed ] [ Google Scholar ]
Ruini C, Albieri E, Ottolini F, Vescovelli F. Once upon a time: A school positive narrative intervention for promoting well-being and creativity in elementary school children. Psychology of Aesthetics, Creativity, and the Arts. 2020 doi: 10.1037/aca0000362. [ CrossRef ] [ Google Scholar ]
Ruini C. The use of well-being therapy in clinical settings. The Journal of Happiness & Well-Being. 2014; 2 (1):75–84. [ Google Scholar ]
Ruini C. Positive psychology in the clinical domains: Research and practice. Springer; 2017. [ Google Scholar ]
Sandstrom MJ, Cramer P. Defense mechanisms and psychological adjustment in childhood. The Journal of Nervous and Mental Disease. 2003; 191 (8):487–495. [ PubMed ] [ Google Scholar ]
Sauter T. ‘What’s on your mind?’ Writing on Facebook as a tool for self-formation. New Media & Society. 2013; 16 (5):823–839. [ Google Scholar ]
Seih YT, Chung CK, Pennebaker JW. Experimental manipulations of perspective taking and perspective switching in expressive writing. Cognition & Emotion. 2011; 25 (5):926–938. [ PubMed ] [ Google Scholar ]
Sheldon KM, Lyubomirsky S. How to increase and sustain positive emotion: The effects of expressing gratitude and visualizing best possible selves. The Journal of Positive Psychology. 2006; 1 (2):73–82. [ Google Scholar ]
Shin LJ, Armenta CN, Kamble SV, Chang SL, Wu HY, Lyubomirsky S. Gratitude in collectivist and individualist cultures. The Journal of Positive Psychology. 2020; 15 (5):598–604. [ Google Scholar ]
Slatcher RB, Pennebaker JW. How do I love thee? Let me count the words: The social effects of expressive writing. Psychological Science. 2006; 17 (8):660–664. [ PubMed ] [ Google Scholar ]
Sloan DM, Sawyer AT, Lowmaster SE, Wernick J, Marx BP. Efficacy of narrative writing as an intervention for PTSD: Does the evidence support its use? Journal of Contemporary Psychotherapy. 2015; 45 (4):215–225. [ PMC free article ] [ PubMed ] [ Google Scholar ]
Smyth JM. Written emotional expression: Effect sizes, outcome types, and moderating variables. Journal of Consulting and Clinical Psychology. 1998; 66 (1):174–184. [ PubMed ] [ Google Scholar ]
Snyder CR, Rand KL, Sigmon DR. Hope theory. In: Snyder CR, Lopez SJ, editors. Handbook of positive psychology. Oxford University Press; 2002. pp. 257–276. [ Google Scholar ]
Snyder CR, Ilardi SS, Cheavens J, Michael ST, Yamhure L, Sympson S. The role of hope in cognitive-behavior therapies. Cognitive Therapy and Research. 2000; 24 (6):747–762. [ Google Scholar ]
Sorapure M. Screening moments, scrolling lives: Diary writing on the web. Biography. 2003; 26 (1):1–23. [ Google Scholar ]
Staudinger UM. A psychology of wisdom: History and recent developments. Research in Human Development. 2008; 5 (2):107–120. [ Google Scholar ]
Taylor L, McMinn MR, Bufford RK, Chang KB. Psychologists’ attitudes and ethical concerns regarding the use of social networking web sites. Professional Psychology: Research and Practice. 2010; 41 (2):153–159. [ Google Scholar ]
Thoresen CE, Luskin F, Harris AH. Science and forgiveness interventions: Reflections and recommendations. Dimensions of Forgiveness: A Research Approach. 2008; 1 :163–190. [ Google Scholar ]
Toepfer SM, Cichy K, Peters P. Letters of gratitude: Further evidence for author benefits. Journal of Happiness Studies. 2012; 13 (1):187–201. [ Google Scholar ]
Van Deurzen E. Existential counselling & psychotherapy in practice. Sage; 2012. [ Google Scholar ]
Wong YJ, Owen J, Gabana NT, Brown JW, McInnis S, Toth P, Gilman L. Does gratitude writing improve the mental health of psychotherapy clients? Evidence from a randomized controlled trial. Psychotherapy Research. 2018; 28 (2):192–202. [ PubMed ] [ Google Scholar ]
Wright J, Chung MC. Mastery or mystery? Therapeutic writing: A review of the literature. British Journal of Guidance and Counselling. 2001; 29 (3):277–291. [ Google Scholar ]
Yalom ID. Existential psychotherapy. Basic Books; 1980. [ Google Scholar ]

What is Writing Therapy?

What do you do?

Recently, I was sitting beside someone on an airplane (I travel a lot to facilitate workshops, speak at events, etc.) and she asked me, “what do you do?” I responded, “I am a Writing for Wellness Coach and I teach people how to use writing to improve their health, prevent burnout, and feel more joy in their lives through creative self-expression.”

This embarked us into a conversation about how her daughter has used journaling to help her get through a really dark time in her life. She said, “I have no idea how writing has helped her, but I can see that it has.”

I explained a bit about how expressive writing can be helpful in our lives and she was surprised to learn that there is something called “therapeutic journaling” and “writing therapy”. This field of work is not widely known (I am always explaining to people what it is I actually do!)

I told her about the IAJW.org and how we are a learning and inspiration community for journal writers worldwide and for people who want to experience the many life and health enhancing benefits of writing in their lives.

What is writing therapy?

Writing therapy involves using the written word, self-expression, and life story for the purposes of healing and self-discovery.

There are many ways to engage in healing and personal growth through contemplative practices such as meditation, yoga, mindfulness and in this case, expressive writing.

There is well over 35 years of scientific research that proves there are many benefits that can be gained through writing about your thoughts and feelings. Lowered blood pressure, improved immune functioning, reduced stress, greater confidence, more clarity for decision making, healing emotional wounds, improving personal relationships, cultivating personal resilience and making meaning out of life events are among the many proven benefits of expressive writing.

Learn more about writing therapy and the history of this healing and wellness practice https://en.wikipedia.org/wiki/Writing_therapy

Life Enriching Benefits of Creative Self-Expression

Beyond writing therapy, are the many life enriching benefits of creative self-expression. Journaling is a way to cultivate joy, gratitude and self-awareness in daily life. What we focus on grows.

Pause & Reflect

Do you write for wellness and personal growth? What has your experience been with this healing and expressive art? What area of your life or health would you like to improve? Journaling can help!

Access our free Journal Writing Gift which offers you ideas, information and inspiration for going to the page to write!

That’s really neat that writing therapy is an established form of therapy. I have found that when I’m having a difficult time, writing usually helps me clear my head and organize my ideas. I’m sure that this would be a very effective form of therapy for most people.

Please note, an earlier version of this article appeared on my prior CreativeWellnessWorks.com blog which is now integrating into the IAJW.org blog. Here’s to the healing and transformational power of writing!

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..

Lunch & Learn – Educational Workshop: Google Career Certificates Scholarships (March 26)

Lunch & learn – educational workshop: google career certificates scholarships (march 29), share this:.

Click to share on Facebook (Opens in new window)
Click to share on Twitter (Opens in new window)
Click to share on Tumblr (Opens in new window)
Click to share on LinkedIn (Opens in new window)
Click to email a link to a friend (Opens in new window)
Click to print (Opens in new window)

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.

The Role of Creative Writing in Therapy

I decided at the start of the year to practice what I preach in my role as a counsellor – to explore creativity as an enhancement to wellbeing – and joined a local creative writing group. There I penned my first piece of creative writing since leaving school. Our homework assignment from the group was for us to choose a memory from our childhood and write 2500 words.

I chose a memory at 11 years old, of my best friend choosing to go out with a girl one Saturday afternoon instead of playing with me. And in the writing of it, I found myself exploring themes of trust, the loss of innocence, betrayal and how when you’re 11 years old everything can quickly return to normal and life carry on. I realised when I read this out to the group the following week that what I’d ended up writing was not just a recollection, but more of a dissection of the things I was unable to voice at the time. This turned an autobiographical piece into a powerful drama that could give airtime and perspective at last to my feelings. Its rawness and vulnerability resonated deeply with the group, and from that beginning, I have gone right back to my adoption and written so far 50,000 words on the theme, ‘Days, events and people that have shaped my life.’ I’ve written quite forensically and as accurately as I can recall, helped particularly as far as my childhood was concerned by a wealth of family photos taken by my father, a talented photographer.

How often do we take the opportunity that’s there for all of us to dwell on the significant times in our lives? Even those of us who have had extensive therapy – and I’ve had 100 hours – didn’t spend that much time on this, and certainly not this amount of words. I have acquired a new thread of insight now that runs through my life. It’s been possible for me to understand now why I changed from innocent to worldly, or idealistic to materialistic, or from atheism to searching for a spirituality that fits me. Not from a developmental theoretical framework that I have learnt about, but from a highly specific personal journey.

I’ve had insight into the triggers that those significant ‘days, events and people’ have had on my own development, and why out of all the possible ‘days, events and people’ only thirty or so over the course of my life have been sufficiently significant to influence it. Why them and not others? Why is my memory so clear in sometimes forensic detail about those days, and yet most have flown by with little or no recollection? Why did my life turn on single moments, and then no significant change for relatively long periods of time?

I’ve made some obvious choices in marriage, divorce, births and parental deaths. But I’ve also selected other events that might not have affected anyone else’s life in anything in the way they have influenced mine – my walk to school, a general election, first real young love, first festival, a particular house I lived in as a student, my first afternoon at work …

I’ve also resolved not to offer my writing to anyone else other than possibly my immediate family, in order to not be swayed into making my life seem more glamorous, less shameful, and more virtuous than it really was. Indeed if no-one ever read it, it would have been a hugely worthwhile achievement in itself, and I think that’s what sets it apart from any ambitions to be an erstwhile published author. In not setting out to be published it’s freed me to write as honestly as I can recall, and to also introduce my own self-awareness now into events in the past. Neither have I sought to have my particular memories validated by for instance my sister, since I know our experiences of growing up were very different despite the efforts by our parents to raise us as equally as they felt able.

But perhaps the most significant and entirely unexpected outcome has been that I now have a desire to write a novel, something I’ve fantasised about for years but felt completely inadequate to know where to even begin. And in doing so I’ve laid to rest a comment made on the last piece of creative writing I produced by a teacher when I was 13. His words, ‘you’ll never make a writer’ now raise a smile of (slightly vengeful) glee when I recall them.

Find Welldoing therapists near you

Find counsellors and therapists in London

Find counsellors and therapists in your region, join over 23,000 others on our newsletter.

Free Career Counselling
Free Legal Counselling
Free Online Courses
Remote Work Certification
Become An Airbnb Host
WFH Jobs For Women
Become An Online Tutor
Join Women In Business
Helpline – Get Help
Work With Us
Write For Us
Submit Recipe
Naaree Privacy Policy
Disclaimer And Disclosure

Naaree – Learn How To Make Money From Home

Free Courses

7 therapeutic writing exercises for mental health and wellness.

Writing can be therapeutic and cathartic. Therapeutic writing exercises can help you get to know yourself, overcome bad moments, and improve mental health.

Writing is an excellent therapeutic tool and guided writing exercises are the perfect way to bring to light what we carry inside, unburden ourselves, clarify our feelings or doubts, encourage us, know ourselves better, and even help us make wise decisions.

One way to deal with any overwhelming emotion is to find a healthy way to express yourself. Writing for therapeutic purposes can bring back memories and make you cry, but it can also improve your mental health.

The benefits of therapeutic journaling are well known and therapeutic journal writing can be a helpful tool in managing your mental health. Journal writing is therapeutic because it can help you manage anxiety, reduce stress, and cope with depression.

In fact, journal writing therapy is one of the best self-care ideas to help control your symptoms and improve your mood by helping you prioritize your problems, fears, and concerns.

This article is not intended to replace professional consultation. If you think you may be suffering from depression, these exercises can in no way replace professional help.

These therapeutic writing exercises for adults are just tools for those who want to get to know themselves better and move forward in one or more areas of their lives. Likewise, the adolescent partial hospitalization program near me will make you feel more stress-free and help you to completely lead a better life.

If you need professional help, you can get free online counselling for women from a trained counsellor to help you deal with stress, overcome any problems, moments of crisis or growth, or changes in your life.

7 Therapeutic Writing Exercises For Mental Wellness

This list of therapeutic writing exercises and writing activities can help you overcome bad moments, get to know yourself, make decisions, and achieve personal growth.

You’ll find therapeutic writing activities and therapeutic writing prompts to help you clarify your feelings and get things out in the open in a safe and effective way.

1. Freewriting exercises

Objective: The objective of freewriting exercises is to find solutions or new ideas to help you solve a problem or dilemma.

Freewriting is a therapeutic writing exercise that can help you find the solution to a dilemma you don’t know how to get out of.

How To Do It:

The freewriting technique was invented in the early twentieth century by the avant-garde writer Dorothea Brande and the idea is to write the first thing that comes to mind, without erasing, without crossing out, without stopping to think.

The purpose of freewriting is not to create a literary work but to let the ideas flow freely, without the restraint of our judgment, morals, shame, or logic. To use freewriting ideas therapeutically, you must have a problem or an issue in mind that you wish to solve.

You can sit down, with a paper and pen (it must always be handwritten) and write anything that crosses your mind without stopping for at least half an hour.

If your shopping list comes to mind, then write down the shopping list… you can gently return to the subject that worries you while leaving yourself the freedom to allow the association of ideas, so that logic does not interrupt the path to a possible solution.

You can also use freewriting exercises to find new writing ideas if you’re a professional writer, creative writer, or paper helper and need ideas for essays and academic texts.

2. Therapeutic letter writing ideas to resolve conflicts

Objective: The objective of therapeutic letter writing is to clarify and discover your emotions and release them to try to resolve a conflict.

Whether it is a person you live daily with, such as your partner or a co-worker, or someone you no longer see, or someone who is not even alive, you may have an unresolved conflict with them that does not let you move forward.

Unlike the previous exercise, the objective of letter-writing ideas is not to find solutions but to bring to light what you feel and to discover what lies beneath.

For example, you may find that underneath anger with the other person, there is a hidden fear. You may even end up forgiving them at the end of this therapeutic writing exercise.

Note that when you practice writing letters for therapeutic purposes, this work is for you and you alone. This letter is not intended to be read to anyone or sent to them, but simply to serve as an exercise. You can keep it, tear it up, burn it, or do whatever you like with it.

Again, set aside at least half an hour just for yourself. This therapeutic letter writing exercise should preferably be done by hand. Start writing a letter about what you feel about that person. But, remember, it must be in this order:

Step #1: First, you tell them why you’ re angry or upset . Let out all your anger on the paper. If you have to use profanities or harsh words, do it. The more you let it out, the better. You should try to make the letter several sentences long at least, but it could be a whole sheet of paper so you can cover whatever you need.

Step #2: Do the same thing, but now tell the person who hurt you what it is that makes you sad or makes you feel bad about this situation . This is no longer about blaming or accusing them, but about looking inside you.

Step #3: Continue the same letter writing exercise, but now it is about revealing to them the fears you have . What fears did you feel in this situation that caused you to react the way you did?

Step #4: This part of the therapeutic letter writing exercise is dedicated to repentance. Even in the healthiest discussions or conflicts, you may feel that you’ve messed up or said something you shouldn’t have. Or conversely, there may be something you could have said or done differently. Let it out onto the paper.

Step #5: The final paragraph of your letter writing exercise is devoted to love. In fact, some therapists call this exercise the love letter. Tell the other person what you appreciate about them, what makes you or has made you happy. Tell them what you are grateful for.

This therapeutic letter writing exercise can help you feel feelings you didn’t know you had, and it is a safe way to vent and express your thoughts and feelings about a conflict without hurting anyone else’s feelings. Again, letter writing therapy is only for you so you don’t have to send the letter to the person who hurt you.

3. Fictional story writing exercises

Objective: The objective of fictional story writing exercises is to re-live a situation from your past by observing it from a distance.

Fiction writers are probably familiar with creative writing exercises such as these and if you’ve been writing fiction for a long time, you’ve probably already done this therapeutic writing exercise more than once.

Fictional story writing exercises are about shedding new light on a situation from our past, usually, one that occurred in childhood or adolescence.

Please note that this does not refer to significant traumas that may need immediate psychological help – these should only be supervised by a professional.

Have you already chosen some story writing ideas based on a situation from your childhood or adolescence? Good!

Now write a story where you narrate the situation, BUT from the third person point of view, where the main character is different from you. For example, you can change the gender, age, or some important feature of the character.

Even if much time has passed, writing everything from the objective point of view of another character will give you even more distance, and you will be able to see what really happened from other angles.

It may also help you better understand the reactions of other people involved, or understand yourself more – and perhaps forgive yourself or be proud of how you were or are now.

4. Write a letter to the child you once were

Objective: The objective of this letter writing exercise is to let off steam, feel your feelings, forgive yourself, understand yourself, and love yourself unconditionally.

This therapeutic letter writing exercise can be compelling and bring many things to light as we remember the child we once were.

You can achieve many healing objectives with this seemingly simple exercise, but it may not be easy for everyone to do it because of the emotions it can bring up.

There are two variants of this therapeutic letter writing exercise.

#1: Write to the child you once were

Imagine the child you were, what you liked about that child, what made you sad, what you regret. Then write a letter to them and tell them everything you feel -the more detail you write, the better.

If there are names, dates, anecdotes, the more you will live, and the richer and more therapeutic this letter-writing exercise will be.

Express your unconditional affection, your forgiveness, and your pride for the child you once were in this therapeutic letter writing exercise.

#2: Write to your adult self from the child you once were

Now you can do just the opposite. Get back into the skin of that child, remember how you felt, what you wanted, what you feared, what dreams you had, and now write to your adult self. Try to let your child give you advice and remind you of what was important to you back then.

During these therapeutic letter writing exercises, remember that you are no longer that helpless child. You are now an adult and many of the things that trapped you or frightened you are no longer true and no longer have any power over you.

5. Write a list of things you appreciate

Objective: The objective of this positive psychology therapeutic writing exercise is to help you feel better and to relativize problems. This coaching exercise is very encouraging and can help you regain strength and purpose.

Write a list of at least 30 things (or even 50) you appreciate in your life and are grateful for.

This is perfectly possible since you can be thankful for many things – from your parents giving birth to you, for a beautiful day, or your health, or electricity, or the existence of chocolate bars.

This therapeutic writing exercise helps you appreciate and focus on the good things and positive feelings you experience in your life so you can enjoy them more.

A variation of this is to add this to your daily routine writing and write down just three things you’re grateful for each night in a journal or diary. You can even use this as one of your diary writing ideas so it can become a part of your daily routine.

Daily writing exercises that focus on appreciation and gratitude can train your brain to focus on the positive and increase your happiness quotient .

6. Write a letter to read at your funeral

Objective: The objective of this therapeutic letter writing exercise is to let off steam, discover who you are, what you want, and what is valuable in life.

There’s so much that can emerge during this therapeutic writing exercise, making it one of the most powerful of all these writing exercises – although they’re all perfect and valuable.

As in the previous therapeutic writing exercises, find a moment of silence and, preferably by hand, write the letter that – supposedly – would be read at your funeral when you are no longer around.

Like the previous ones, this letter writing exercise is supposed to be an exercise just for you, and then you can keep the letter or tear it up.

It’s time to get it all out, so speak clearly to the people you want to tell things to, both negative and positive, of course. Remember your sorrows and joys.

Wish good things to the people you love and give thanks for what you’ve enjoyed most in your life. Take advantage of this opportunity to tell the people who will be listening about all the things you did to be happy.

This therapeutic letter writing exercise can give you perspective and clarity in your goals and values. It is an emotional exercise with many possibilities and can help you clarify what is most important to you in your life.

You can even do this letter writing exercise many times, at different points in your life, and save the letters to see how your perspective changes over the years.

7. Write about the life you want

Objective: The objective of this therapeutic writing exercise is to shape your mind to make it easier for you to allow abundance into your life and program your mind to achieve your goals.

This neuro-linguistic programming exercise appeals to the study of the brain that says that the words we use shape our reality.

If we constantly complain, we will only see the negative. If we repeat to ourselves, “how unlucky I am,” we will invariably transform that “prophecy” into reality.

NLP has many therapeutic writing exercises used by psychologists and life coaches to help us change our self-image and vision of ourselves and our lives.

This therapeutic writing exercise is about describing the life you want in the future, in detail, and with all its successes – work, love, health, family, even the house you will live in, the achievements you will have achieved.

Note that this writing exercise should be done in the present tense as if you were already living it, so you can feel all the feelings and emotions you would feel as if you were living it.

The more detailed and concrete you can make your vision, the better. As part of the technique, you should repeat the writing of this ideal life many times, perhaps even make it your daily life essay, to program it into your mind.

Of course, this therapeutic writing exercise can do no wrong, and, at the very least, it can make you feel that those goals or dreams are more attainable than you think.

So, did you enjoy these therapeutic writing exercises for beginners? You can add these writing ideas and writing activities for adults to your daily writing routine or to your writing hobbies. You can find more women’s mental health articles here.

About the author:

Priya Florence Shah is the Group Editor at SHEROES and author of Devi2Diva, an emotional self-care book for women .

How a Career Break Led 41-year-old Ashwini to Restart her Career with Flexible Remote Work

It’s Never Too Late: Savitha’s Inspiring Career Gap Triumph with MARSbySHEROES

How Priya Emerged Victorious in Her Career Restart, Defying the Decade-Long Hiatus

10 Reasons Why Internship After Career Break Can Lead To Success

A Guide to MARS Certification and Remote Work for Women

10 Smart Strategies for Returning to the Workforce After a Career Break

15 Online Jobs For Students To Earn Money At Home Without Investment

Top 10 Money Earning Apps In India Without Investment

How To Choose The Best Jobs For Girls (21 Best Jobs For Women In India)

How To Find Domestic Violence Helplines And Counselling In India

21 Real Online Work From Home Jobs Without Investment

10 Best Jobs For 40-Year-Old Women Looking For Second Careers

Free Online Counselling
Free Career Guidance
Home Business For Women
Work At Home
Women Achievers
Women’s Interests
Career Women
Women In Business
Self Improvement
Money For Women
Health Wellness
Relationships
Spirituality
Beauty Tips
Fashion Style

Welcome to...

Did you know your internet explorer is out of date.

To get the best possible experience using our website we recommend that you upgrade to a newer version or other web browser. A list of the most popular web browsers can be found below.

Just click on the icons to get to the download page

If you understand that your browser is inadequate but you still wish to view the site click here

+44(0)20 8579 2505
[email protected]
How to Apply
Payments Portal
Moodle Login
Alumni Membership

MSc in Creative Writing for Therapeutic Purposes

This programme is validated and quality assured by Middlesex University and you will receive a Middlesex award on successful completion.

Middlesex University Programme Spec

Metanoia Institute has begun the process to be able to award its own degrees. This will not affect students starting in 2023. Please see here for further details

If you have any questions please get in contact with us below and we will respond to your enquiry.

Chinese Creative Writing Studies pp 3–12 Cite as

Therapeutic Writing: As the Opposite of Creative Writing

Hong-Bing Ge 2
First Online: 23 July 2023

100 Accesses

“The studies of Therapeutic Writing” is an approach to treat writing and is considered writing as a thorough self-diagnosis and treatment. The studies suggest that writing, not as we imagined in the past, does not contribute to positive thoughts, moral minds, and life experiences; rather, its value lies more in easing the bewilderment at the pandemonium in the world and the anxiety about chaos. Therapeutic Writing constructs a passive yet soothing “illustrated world” where the people experience the world in a psychological order in which anxiety is no longer simulated. With fictional narration and lyricism, the befuddled experience of the world is resolved. A “fictional soothing connection” is built upon which logical reasoning and practical argument are no longer prerequisites. “Wrong” and “right”; “good” and “bad”; “useful” and “useless” are suspended. Therapeutic Writing aims to end emotional confusions of humans and help them restore emotional peace (From this point, we can compare therapeutic writing with philosophical Quietism. The former tries to free humans from emotional confusion, while the latter attempts to liberate humans from rational confusions, and “hopes to end human confusion as well as to restore a state of peace”.

Therapeutic writing
Creative writing
Fictional narration
Emotional confusion

This is a preview of subscription content, log in via an institution .

Buying options

Available as PDF
Read on any device
Instant download
Own it forever
Available as EPUB and PDF
Durable hardcover edition
Dispatched in 3 to 5 business days
Free shipping worldwide - see info

Tax calculation will be finalised at checkout

Purchases are for personal use only

The discussion in this paragraph draws on the views of Chen, Changshen. See Chen, Changshen (2019).

The Author considers expressive writing (Expressive writing (EW) is a common psychological intervention that aims to improve the mental health of traumatized individuals) as a type of Therapeutic Writing. Since Pennebaker pioneered experimental research paradigm for writing, (expressive writing is writing that expresses personal emotions and ideas according to a specific theme), researchers in the medical field have been studying the effectiveness of expressive writing healing over the past 20 years, targeting different patient groups such as various cancer patients, pregnant women, and various postoperative rehabilitation patients. The research related to writing effectiveness is endless. Although some control groups only designed “non-writing” control groups, there were no “free writing” control groups and most samples are within 100 cases. Most data support that “expressive writing” is helpful for alleviating mental stress and reducing anxiety. There are also a large number of researches on the therapeutic effect of expressive writing for veterans, victims of domestic violence, and autistic patients in the field of social sciences and literature. Their results are similar to the above-mentioned medical realm.

The 20 answers regarding the definitions of writing mentioned above are quoted from Qi Xiaorong’s 祁小榮 doctoral dissertation (2019).

Bao, Liqiu 包莉秋. 2009. Wuyong zhi yong: Wang Guowei de wenxue gongyong guan ‘無用之用’: 王國維的文學功用觀 [Useless value’: Wang Guowei’s view of literary function]”. Writer 作家 22: 139–140

Google Scholar

Cao, Pi 曹丕. Dianlun 典論 [Literary Criticism] . Reprinted in Sturgeon, Donald, ed. 中國哲學書電子化計劃 Chinese Text Project. https://ctext.org/wiki.pl?if=gb&chapter=689641

Chen, Xiaobi 陳小碧 and Ge, Biaoming 葛飈明. 2018. Xiezuo liaoyu lilun ji yingyong: yi canxue de duanpian xiaoshuo chuangzuo weili 寫作療癒理論及應用——以殘雪的短篇小說創作為例 [The theory and application of therapeutic writing: Taking Can Xue’s short story creation as an example]. Journal of Guangxi Science and Technology Normal University 廣西科技師範學院學報 33: 10–16

Chen, Changshen 陳常燊. 2019. Weitegensitan shi jijing zhuyi: jiedu yu pipan 維特根斯坦式寂靜主義: 解讀與批判 [Wittgenstein’s quietism: Interpretation and criticism]. Journal of Shanxi University (Philosophy and Social Science Edition) 山西大學學報(哲學社會科學版) 42: 44–51

Confucius 孔子. 2011. Lunyu 論語 [The Analects]. Translated by Legge, James. Reprinted in Sturgeon, Donald, ed. 中國哲學書電子化計劃 Chinese Text Project https://ctext.org/analects/yang-huo#n1545

Gao, Hongyan 高鴻雁. 2014. Bu qiran er ran wuyong zhi dayong: cong Moyan nuojiang ganyan 不期然而然無用之大用——從莫言諾獎感言談文學的社會功能 [Discussion on the social functions of literature from Mo Yan’s Nobel Banquet speech]. Journal of Chifeng University (Philosophy and Social Science Chinese Edition) 赤峰學院學報(漢文哲學社會科學版) 35: 159–160

Jing, Jue 淨覺. Zhu Bore boluomi duoxin jing 注《般若波羅密多心經》 [Commentary on Heart Sutra]. Taisho 大正藏 26: 800

Kui, Ji 窺基. Xinjing zan (shangjuan) 心經贊(上卷) [Commentary on Heart Sutra (Volume I)]. Taisho 大正藏 33: 527

Leiter, Brian. 2004. The future for philosophy . Oxford: Oxford University Press

Li, Jing 李靜, Zhao, Qing 趙清, and Ma, Xinxin 馬欣欣. 2020. Biaoda xing xiezuo zai chuzhen yuanfa xing ganai huazhe zhong de yingyong 表達性寫作在初診原發性肝癌患者中的應用 [The application of expressive writing in newly diagnosed patients with primary liver cancer]. Chinese Journal of Modern Nursing 中華現代護理雜誌 26: 3799–3803

Li, Jiaying 李佳穎. 2017. Wuwo zhi yun ailuete shige liaoyu gongneng ya jiu “無我之蘊” : 艾略特詩歌療癒功能研究 [The feeling of Anatman: Research on the healing function of Eliot’s poems]. PhD diss.: Zhejiang University 浙江大學

Li, Weiguang 李微光 and Xu, Guangxing 徐光興. 2020. Xinli zixun shi chanxiu xianxiang fansi 心理諮詢師禪修現象反思 [Reflection on the meditation of psychotherapists]. Medicine & Philosophy 醫學與哲學 41: 49–51

Liang, Qichao 梁啓超. 1902. Lun xiaoshuo yuqunzhi guanxi 論小説與群治關係 [On the relationship between fiction and the government of the people]. New Fiction 新小說 1: 11

Mikulas, W.L. 2007. Buddhism & western psychology: Fundamentals of integration. Journal of Consciousness Studies 14: 4–49

Mo, yan 莫言. 2013. Mo Yan de nuojiang daxie ci 莫言的諾獎答謝詞 [Mo Yan’s Nobel Banquet speech]. Sinology 國學 1: 37

Pettit, Philip. 2004. Existentialism, quietism, and the role of philosophy. In The future for philosophy , ed. Brian Leiter, 304. Oxford: Oxford University Press

Qi, Xiaorong 祁小榮. 2019. Ershi shiji Meiguo xiezuo jiaoxue de huayu bianqian 20世紀美國寫作教學的話語變遷 [Discourse changes in American writing teaching in the 20th century] Ph.D diss., Zhejiang University 浙江大學

Qing, Fangjie 卿芳傑. 2018. Zhuang zidebiao dakun jingyuwen xuezi jue 莊子的表達困境與文學自覺 [Zhuangzi’s predicament and literary consciousness]. Master’s Thesis, Nanchang University 南昌大學

Sun, Guoling 孫國玲. 2020. Biaoda xing xiezuo liaoyu xiaoyong yuanli tanxi 表達性寫作療癒效用原理探析 [A probe into principle of healing effect of expressive writing]. Writing 寫作 5: 65–71

Tang Zhihui 湯志輝. 2018. “Xin faxian Shen Congwen yiwen Wenxue wuyong lun 新發現沈從文佚文《文學無用論》 [New discovery of Shen Congwen’s the theory of the uselessness of literature]. Historical Studies of Modern Literature 新文學史料 4: 142–148

Wallace, B.A., and S.L. Shapiro. 2006. Mental balance and well-being: Building bridges between buddhism and western psychology. American Psychologist 61: 690–701

Article Google Scholar

Zhang, Xinyong 張信勇. 2009. Xiezuo liaoshang: biaoda xing xiezuo dui chuangshang hou yingji fanying de yingxiang ji qi jizhi 寫作療傷 ——表達性寫作對創傷後應激反應的影響及其機制 [Writing for healing: expressive writing’s impact on post-traumatic stress response and its mechanisms].” Ph. D diss., East China Normal University 華東師範大學

Download references

Author information

Authors and affiliations.

College of Liberal Arts, Shanghai University, Shanghai, China

Hong-Bing Ge

You can also search for this author in PubMed Google Scholar

Corresponding author

Correspondence to Hong-Bing Ge .

Editor information

Editors and affiliations.

Hong Kong Metropolitan University, Ho Man Tin, Hong Kong

Mo-Ling Rebecca Leung

Rights and permissions

Reprints and permissions

Copyright information

About this chapter

Cite this chapter.

Ge, HB. (2023). Therapeutic Writing: As the Opposite of Creative Writing. In: Rebecca Leung, ML. (eds) Chinese Creative Writing Studies. Springer, Singapore. https://doi.org/10.1007/978-981-99-0931-5_1

Download citation

DOI : https://doi.org/10.1007/978-981-99-0931-5_1

Published : 23 July 2023

Publisher Name : Springer, Singapore

Print ISBN : 978-981-99-0930-8

Online ISBN : 978-981-99-0931-5

eBook Packages : Literature, Cultural and Media Studies Literature, Cultural and Media Studies (R0)

Share this chapter

Anyone you share the following link with will be able to read this content:

Sorry, a shareable link is not currently available for this article.

Provided by the Springer Nature SharedIt content-sharing initiative

Publish with us

Policies and ethics

Find a journal
Track your research

ALL MOSCOW TOURS
Getting Russian Visa
Top 10 Reasons To Go
Things To Do In Moscow
Sheremetyevo Airport
Domodedovo Airport
Vnukovo Airport
Airports Transfer
Layover in Moscow
Best Moscow Hotels
Best Moscow Hostels
Art in Moscow
Moscow Theatres
Moscow Parks
Free Attractions
Walking Routes
Sports in Moscow
Shopping in Moscow
The Moscow Metro
Moscow Public Transport
Taxi in Moscow
Driving in Moscow
Moscow Maps & Traffic
Facts about Moscow – City Factsheet
Expat Communities
Groceries in Moscow
Healthcare in Moscow
Blogs about Moscow
Flat Rentals

People & blogs about Moscow

Impressions of an expat.

This blog written in the form of fascinating novel-in-progress. Marco North immerses the readers into particular situations expats can face daily but in literary processed version. The blog is widely popular and even is called as «the work of a modern Chekhov».

Site: http://impressionsofanexpat.blogspot.com

Kidding Herself

Kidding Herself is written from the point of view of a five year old girl and is a child’s guide to going out in Moscow. Herself moved to Moscow from London in 2015 with her British Mama, her Russian Papa and her AngloRusski Big Brother. Find out what she thinks about the Kremlin, Red Square, the zoo, more art galleries than she thinks are strictly necessary and the giant Central Children’s Store.

Site: http://kiddingherself.com

FunnyNotesBlog

Mostly the funny notes of Iva coping with Russian life and culture!

Site: https://funnynotesblog.blogspot.ru

Potty diares

This is a blog of an expat mother of two sons, living in Moscow. The author shares her experience on bringing up kids in Moscow, some useful tips and impressions of the city.

Site: http://potty-diaries.blogspot.co.uk

Arty Generation

This is a site about artists and creative people in Moscow.

Site: https://www.artygeneration.com

If you have a great blog about Moscow to add, send us a link at [email protected]

Our Private Tours in Moscow

All-in-one moscow essential private tour, moscow metro & stalin skyscrapers private tour, moscow art & design private tour, soviet moscow historical & heritage private tour, gastronomic moscow private tour, «day two» moscow private tour, layover in moscow tailor-made private tour, whole day in moscow private tour, tour guide jobs →.

Every year we host more and more private tours in English, Russian and other languages for travelers from all over the world. They need best service, amazing stories and deep history knowledge. If you want to become our guide, please write us.

Contact Info

+7 495 166-72-69

[email protected]

119019 Moscow, Russia, Filippovskiy per. 7, 1

Mon - Sun 10.00 - 18.00

IMAGES

20 Therapeutic Writing Prompts to Help You Feel Restored (+ FREE PDF)
20 Therapeutic Writing Prompts to Help You Feel Restored (+ FREE PDF)
Why Therapeutic Writing?
20 Therapeutic Writing Prompts to Help You Feel Restored (+ FREE PDF)
msc creative writing for therapeutic purposes
Using Creative Writing as a Therapeutic Tool

COMMENTS

Writing Therapy: How to Write and Journal Therapeutically
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.
Ultimate Guide to Creative Writing Therapy (with 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.
Writing Can Help Us Heal from Trauma
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 ...
What Is Creative Writing Therapy
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.
How to Use Writing Therapy to Release Negative Emotions and Trauma
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.
"Writing by Prescription": Creative Writing as Therapy and Personal
Abstract. This chapter investigates how-to books on creative "life writing" for therapy, transformative learning, and personal development, in short, therapeutic writing. This subgenre of writing advice is situated in two different domains with psychology and pedagogy on the one hand, and life writing and creative writing on the other hand.
The Power of Writing: 3 Types of Therapeutic Writing
Recall the sensations you experienced — what you saw, smelled, heard, felt and tasted. "Absorb the image into your body — feel as if you are reliving the remembered image.". Describe your ...
Writing Therapy: Types, Benefits, and Effectiveness
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.
On the Uncertain Border Between Writing and Therapy
There was an emphasis on trauma-processing and exploration, and the verdict was clear: writing can be an effective therapeutic tool. By contrast, many of the creative writers who I read on the matter were much more leery of the prospect of writing being therapy. This is epitomized by memorist T Kira Madden's Literary Hub essay "Against ...
Writing Technique Across Psychotherapies—From Traditional Expressive
Writing Therapy (WT) is defined as a process of investigation about personal thoughts and feelings using the act of writing as an instrument, with the aim of promoting self-healing and personal growth. ... This would be a more flexible and creative therapeutic approach, in line with a positive clinical psychology perspective (Ruini, 2017 ...
What is Writing Therapy?
Writing therapy involves using the written word, self-expression, and life story for the purposes of healing and self-discovery. There are many ways to engage in healing and personal growth through contemplative practices such as meditation, yoga, mindfulness and in this case, expressive writing. There is well over 35 years of scientific ...
Creative Writing, Literature, Storytelling and Mental Health Practice
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 ...
Creative Writing for Health and Well-Being
Poetry therapy, as a specific discipline within creative writing for health and well-being, has developed a distinct model of practice analogous to other expressive arts therapies (McCulliss 2012).According to Hynes and Hynes-Berry (), bibliotherapy, biblio/poetry therapy, and poetry therapy are synonymous in practice and can be understood as "a creative art therapy modality that employs ...
Expressive and creative writing in the therapeutic context: From the
The other one is to identify the more efficient ways to develop therapeutic creative writing programs for a clinical population. Considering these specific aims, we employed a selective review on the writing therapeutic literature. We found that, although expressive writing is clearly defined and its benefits on mental health empirically well ...
The Benefits and Drawbacks of Therapeutic Writing
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 ...
The Role of Creative Writing in Therapy
The Role of Creative Writing in Therapy. Therapists. Jun 14, 2017. Adrian Wilson-Smith. childhood , creativity , therapy , writing. I decided at the start of the year to practice what I preach in my role as a counsellor - to explore creativity as an enhancement to wellbeing - and joined a local creative writing group.
7 Therapeutic Writing Exercises For Mental Health And Wellness
3. Fictional story writing exercises. Objective: The objective of fictional story writing exercises is to re-live a situation from your past by observing it from a distance. Fiction writers are probably familiar with creative writing exercises such as these and if you've been writing fiction for a long time, you've probably already done this therapeutic writing exercise more than once.
MSc in Creative Writing for Therapeutic Purposes
Creative Writing for Therapeutic Purposes is a growing field of research and practice. This unique non-clinical MSc course gives students the opportunity to learn experientially through writing and discussion, to receive taught content on theory, and to develop skills and resources for working in the field of CWTP. ...
Generator of creativity and ideas: Transformation of GES-2
Under the project, after the renovation the GES-2 complex will house an exhibition space of 8,000 sq metres, creative workshops, artists' studios (in the part of the building under the tower), a library, a lecture/concert hall, educational classrooms, a recording studio, a photo lab, a restaurant, several cafes, a shop and a bakery.
[4K] Walking Streets Moscow. Moscow-City
Walking tour around Moscow-City.Thanks for watching!MY GEAR THAT I USEMinimalist Handheld SetupiPhone 11 128GB https://amzn.to/3zfqbboMic for Street https://...
Therapeutic Writing: As the Opposite of Creative Writing
From this viewpoint, therapeutic writing is opposed to creative writing as well). It investigates "how authors express traumatic emotions and, therefore, achieve self-healing.". Hence, it is still within the broad scope of the studies of writing. (Psychology tends to consider this as a psychotherapy technique).
Creative Moscow: meet the people, places and projects reshaping Russia
For many years, the leading designers defining visual communications in Moscow and beyond have been graduates of the British Higher School of Design, based at the Artplay centre. The centre is also home to the Moscow Film School, the MARCH School of Architecture, and the computer graphics college Scream School, whose former students have played an important role in the rising standard of ...
People & blogs about Moscow
This is a site about artists and creative people in Moscow. Site: https://www.artygeneration.com. Add yours. If you have a great blog about Moscow to add, send us a link at ...