Dear Diary: The Benefits of Writing about Your Feelings --- HealthandAge

May 17, 2008


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Dear Diary: The Benefits of Writing about Your Feelings

Thomas R. Bell, PsyD
October 5, 2001 (Reviewed: October 15, 2003)

Talking about trauma

Research is starting to shed some light on the thorny issue of talking about trauma. Does it help to talk about traumas you've experienced or not? Is it a good idea for someone to write about traumatic experiences? It turns out, like most things in life, that it depends on how and in what circumstances.

When is it right to express your feelings?

Research is uncovering how and why talking helps and when it doesn't¹. Sometimes, the phrase "Get it out!" is appropriate. Other times, the phrases "Don't talk about it" or "It'll only make it worse!" fit the bill. These are some of the responses I have come across in my practice with patients, and represent a range of thoughts people have - whether it be about discussing feelings in therapy or when writing them down.

Now, a simple method of uncovering and resolving traumas - writing about them - has led to a large body of research which is begining to shed further light on how this might help or hurt someone.

Research findings - implications for health and work

Although writing as therapy actually has an ancient history, a model was developed for research purposes by James Pennebaker, Professor of Psychology at the University of Texas². The method consists of several writing exercises with an emphasis on expressing one's emotions. It has been shown in numerous experiments conducted by him and his colleagues that this simple procedure leads to improvements in physical health.

We do not know exactly why this improvement can occur. However, scientists speculate that the energy expended in holding in a trauma has effects on physical problems such as asthma and problems in immune function. If the energy isn't spent on "holding in", it can be used in more healthful directions.

A recent study by Pennebaker reported at the annual meeting of the American Psychological Assocation in August 2001 looked at the role of journal writing in helping people cope with job loss at mid-life. Persons who wrote out their feelings about job loss for a period of 20 minutes a day for five days were more likely to be working again when followed up eight months later, in comparison to those who did not do the writing exercise. These findings suggest that putting feelings down on paper may help to get rid of feelings of anger or other negative emotions and allow a person to move forwards towards constructive action.

Getting ready to write

Although research has found writing to be helpful, under some circumstances "getting it out" might lead to re-traumatization, where the person experiences all the original negative feelings again at the time of writing. There may also be instances when the actual effects of "getting it out" might not be enough to make a noticeable difference.

Line up support before you start

If you are thinking about writing out your feelings - especially those that have to do with negative events in your life - it's a good idea to do so under the guidance of someone who's experienced in doing this, and who will be able to assist you if any problems arise. A trusted friend or family member is one possible ally. If you think this might be very upsetting for you, but still want to go ahead and give it a try, then be sure to consult with a trained mental health professional before going ahead. A mental health professional can provide adequate follow-up care if problems arise unexpectedly.

Be genuine

The benefits of expressiong your feelings are only of value if you do so with a genuine and sincere attitude. "Token" expressions may not bring you much relief.

Further tips for "letting it out"

Let your hand and the pencil or pen guide you.
Set aside a time each day for a series of days - for example, high noon for the next five days.
Find a place where you feel alone and comfortable - sit on your favorite pillow, for example.
Put on your favorite music.
Take a deep breath and relax. Take another. (See link below for article on how to breathe deeply and fully).
Write out how you feel. Don't use big words and don't talk about it. Show, don't tell, as they say. "I feel _______ that ____________."

Writing about you feelings on the Internet

Letting it out is an activity that is especially appropriate for people who are isolated and don't have anyone to confide in. In this day and age, this type of writing might be appropriately shared in support groups on the Internet. However, caution is in order here. Make sure that you have been a member of a group or chat room for a period of time and have a feel for the atmosphere before you open up.

Since privacy is not guaranteed, use your judgment when revealing details about yourself in this medium.

Suited for seniors

Writing in a journal, at home, can be an appropriate exercise for seniors, who may feel reluctant to express their feelings to others. Persons who are also home bound and have restricted access to activities outside the home may find this useful in coping with various ups and downs they face.

Doing this allows a person to sort out their thoughts and feelings, and try and get another - more constructive - perspective on the situation.

Now that you've written - what to do?

OK, now you've written out your feelings on paper. What should you do next? What you do depends upon the kind of person you are, and your personal preferences.

If you are daring you might go so far as to send it out for publication. But if you are like most people, you may want to keep what you have written private. Some people, at a later date, after having written, may go over the material and discuss it with a friend or relative. In my experience, people will often write out a "secret" and then look at it and decide they want to tell the people who are mentioned in the writing, about what they have written. But this is usually with some support and after a period of time after the time of writing.

If you write something that, after consideration, you don't want to share with anyone, it's probably best to destroy it. You may consider some kind of a "destruction" or "letting-go" ritual to go along with this. This may mean tearing it up and burying the paper somewhere. Some people have been known to tear up the paper and let it float away in a river. While such acts aren't necessary, they seem to help some people gain a sense of "closure", and allow them to move past the trauma or other unhappy event they addressed in their writing.

Summary

While writing out one's feelings may not be for everyone, there's enough evidence to support the physical and mental benefits of this activity. If you feel burdened by a trauma, negative event or other kind of unhappiness, you may want to consider writing about it. If you do, make sure you have the right support.

With support (and guidance from a mental health professional if needed), writing can be a useful way of helping yourself to feel better and happier.

Footnotes
1. Assimilation of traumatic experiences and physical-health outcomes: cautions for the Pennebaker paradigm. L. Honos-Webb, E. Harrick, W. Stiles, C. Park, Psychotherapy, 2000, vol. 37, pp. 307--314
2. Confronting a traumatic event: Toward an understanding of inhibition and disease. J. Pennebaker, S. Beall, Journal of Abnormal Psychology, 1986, vol. 95, pp. 274--281

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