By Dimitra Didangelou, Psychologist, Author, MSc, Specialized in Therapeutic Writing *
“A word after a word after a word is power”
Margaret Atwood, Canadian writer
Therapeutic writing is a systematic and purposeful form of writing that draws upon personal life experiences in order to achieve specific intended results. The crucial terms are “purposeful” and “intentional”. Merely grabbing a pencil or keyboard and starting writing is not always sufficient (Adams, 1999). A clear goal is necessary, and precise methodologies must be implemented.
Depending on the intended goal, it is referred to as either “expressive” or “therapeutic”. Therapeutically, it can be used as a complementary tool in order to deal with various mental health issues, with the assistance of trained psychologists, psychotherapists or counsellors.
This article employs the phrases “therapeutic” and “expressive” writing to refer to the process of actively engaging with and observing one’s experiences, including life’s various experiences, traumas, lessons, quests, disappointments, joys, and foibles. This approach describes the purposeful and intentional use of a cathartic, reflective, process or integrative writing to further therapeutic goals (Adams, 1999).
Sometimes, simply opening our diaries and writing is insufficient. According to psychotherapist and clinical journal therapist Kathleen Adams (1998), “free writing is without boundaries, unstructured, open–ended, non-directed”. While it may be suitable and helpful in certain situations, it can also be overwhelming and confusing in others. Writing that is guided by an expert and follows a structured approach is more likely to achieve success.
According to writer and journal facilitator Sandy Grason (2005), writing is a window into whatever is important to someone. It can bring clarity to a very confusing world. Specific strategies are provided based on the aim of each case.
One of the basic goals of psychotherapy is to help people better understand their problems and their reactions to them (Rogers, 1980). Expressive writing can be very useful for this aim, because when someone writes about their experiences, they see them from a distance and change their point of view. The paper becomes a mirror of their thoughts and feelings.
Dr. Ira Progoff (1992) is a pioneer in journal writing. His method is called “Intensive Journal”, in which he uses specific writing techniques. He believes that when people who get through a difficult period in their life and experience physical or emotional pain use writing, they find more than expected power, tenderness, sensitivity, capacity for insight and harmony. When someone works intensively on their life, they activate energies they didn’t know that existed within their soul and body.
Dr. James Pennebaker (2004), professor at the University of Texas, is a pioneer in the field and has conducted a lot of research on the benefits of emotional expression and how this relates to writing. He has found that expressive writing helps people organise their thoughts and find a meaning in their traumatic experiences. One of his main conclusions is that the more one finds meaning in life’s difficulties, the smoother the adaptation will be. Writing is a valuable tool for this process. Among the participants in his research, were aids and cancer patients, sexual abuse victims and veterans of the Vietnam War.
Louise DeSalvo says: “And although writing can’t cure us (eradicate whatever it is we‘re suffering from), some studies suggest that it might prolong our lives. And it certainly can help us heal”.
Studies have shown that therapeutic writing can be beneficial:
- Heal from physical or emotional pain
- Reduce stress
- Enhance the immune system
- Change mood
- Understand the past
- Recover from trauma
- Process life experiences
- Understand and integrate the personal story
- Organise life
- Deal with social life
- Have better performance at work, school or studies
- Increase the possibilities of finding a job
Who benefits from expressive writing?
Anyone can use expressive writing at any stage of their lives. It can be used equally on quiet or more stressful days, during life transitions or trauma recovery. It can be used by children, adolescents, adults or elderly people. It can also be used for addictions, ageing, HIV/AIDS, anger, anxiety disorders, bipolar illness, depression, mania, chronic or life-threatening illness, co-dependency, dis-associative disorders, eating disorders, dream interpretation, dysfunctional families, family relationships, grief or loss, guilt or shame, incest or sexual abuse, psychosis, schizophrenia and thought disorders (Adams, 1998). Additionally, writing can be used for increasing self-esteem, raising self-awareness, listening to your inner voice, finding your authentic self, making an integrated personal story, increasing intuition, gaining wisdom and insight.
In expressive writing, there is no right or wrong. Facilitators encourage participants to free themselves and learn to write without the anxiety of criticism. They learn to accept their writings as part of themselves and interpret them on their own.
In moments of ecstasy, in moments of despair
the journal remains an impassive, silent friend,
forever ready to coach, to confront, to critique,
to console. Its potential as a tool
for holistic mental health
in unsurpassed.
(Adams, 1998)
References
Adams, K. (1998). The Way of the Journal. Second edition. Baltimore, Maryland: The Sidran Institute Press.
Adams, K. (1999). Writing as therapy. Counseling & Human Development. Denver: Love Publishing.
DeSalvo, L. (1999). Writing as a way of healing. Boston: Beacon Press.
Ferrari AJ, Charlson FJ, Norman RE, Patten SB, Freedman G, Murray CJ, et al. (2013) Burden of depressive disorders by country, sex, age, and year: findings from the global burden of disease study 2010. PLoS medicine.
Grason, S. (2005). Journalution: journaling to awaken your inner voice, heal your life, and manifest your dreams. 1st edition. Novato, California: New Wolrd Library.
Koopman, C., Ismailji, T., Holmes, D., Classen, C., Palesh, O., & Wales, T. (2005). The effects of expressive writing on pain, depression, and posttraumatic stress symptoms in partners of intimate violence. Journal of Health Psychology, 10(2), 211–221.
Kuruppuarachchi KALA, Wijeratne LT. (2004) Depression intervention in resource-poor regions. The British Journal of Psychiatry.
Pennebaker, J.W.. (2004). Writing to heal: A guided journal for recovering from trauma and emotional upheaval. Oakland CA: New Harbinger Publications.
Progoff, I. (1992). At a Journal Workshop. New York: Tarcher.
Rogers, C.R. (1980). A way of being. Boston: Houghton Mifflin.
Schneider, P. (2003). Writing alone and with others. USA: Oxford University Press
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* Dimitra Didangelou is a psychologist MSc, Writing Therapist and author. She’s the founder of “Expressing MySelf Institute”.
Her training includes Advanced Study in Therapeutic Writing (The Center for Journal Writing in Denver, CO, USA), a Master of Science Degree in Psychology and Mass Media, a Bachelor Degree in Psychology and a Certificate in Philosophical Counselling and Psychotherapy.
TEDx Speech: https://www.youtube.com/watch?v=UNsHMEwNm2w
Facebook: https://www.facebook.com/dimitra.didangelou
If you have any inquiries about expressive writing, you can contact Dimitra at:
dimitra@expressingmyself.org
