Everyone is facing change in this unprecedented time in history.  In recent posts, I focused on journaling,  survival, and following our dreams as a creative way to deal with the change many of us are facing.  To close out this series, I thought it would be important to explore how to conquer change using writing therapy. If you are using writing therapy to relieve stress or deal with change in your life, please share your experience to help others.

There’s a sense of panic in the air.

With travel restrictions, job layoffs, and the loss of precious lives from every part of the world, more and more people are feeling overwhelmed by the global pandemic.

During times like these, it’s good to talk to someone.  A recent discussion highlighted the urgent need to help people cope with disruption and loss, also known as “Adjustment Disorder.” Understandably, some people will need mental health treatment.

While it may be necessary for some people to get mental health treatment, others may find relief through creative outlets like painting, knitting, drawing, or writing.

Today’s post highlights the benefits of writing therapy and how to use it to conquer change.

Disclosure: This page contains affiliate links, which means I receive a small commission, at no extra cost to you, if you make a purchase using the links.

What is Writing Therapy

Writing therapy, sometimes referred to as journal therapy, relies on journaling exercises and prompts to improve mental health.  As a supplement to other types of mental health treatments, writing therapy is a creative tool that could help you deal with conflict and change.

While writing therapy can be done with a therapist or in a group, you can also write on your own.  The main point of writing therapy is to allow creative expression to help us with mental health and healing.

However, we shouldn’t think of writing therapy as merely writing in a journal.   The three differences between writing therapy and keeping a journal are:

1. Writing therapy is more structured and involves exercises and prompts. Journal writing allows you to jot down thoughts using free form.
2. Where journal writing involves recording events as they happen, writing therapy aims to highlight specific events and your response to those events.
3. Keeping a journal or diary is usually private and personal. In contrast, writing therapy takes place with a licensed medical professional who works to guide you through your writing sessions.

Understanding the Benefits of Writing Therapy

If you currently keep a journal, then you understand how valuable journaling can be for you.  Journaling has helped me through many life experiences, good and no so good.

Now examine how helpful writing therapy can be for anyone experiencing stressful life events like the death of a loved one, the loss of a job, or feelings of depression.  Research shows that people who wrote for at least 15 minutes, four days straight, saw improvements in their mental and emotional health after four months.

As a result, writing therapy has proven effective in helping people through such conditions as:

Anxiety
Depression
Posttraumatic stress disorder
Grief and loss
Obsessive-compulsive disorder
Substance abuse
Eating disorders
Chronic illness
Relationship issues
Low self-esteem

How to Start Writing for Therapy

Overall, there are two ways to begin writing therapy – either with a mental health professional or on your own before meeting with a therapist.

If you decide to begin writing before meeting a mental health professional, here are a few tips to help you prepare.

• Find a writing format that works best for you. A few options are a journal, notebook, or an electronic writing app.
• If you are motivated by color and design, you may want to add stickers and affirmation cards to your journal or notebook.
• Find a quiet place where you can write.
• Decide ahead of time how long you will write each time. Don’t feel pressured to write for hours.
• Identify the topic you want to cover and why you decided to start writing.

Remember, once you start writing:

• Don’t worry about how long or how much you write.
• Forget about grammar, style, and spelling.
• Write as if no one will ever read what you wrote.

For your writing session, the Center for Journal Therapy suggests using the WRITE process which stands for:

W – What will you write about? Identify what’s going on and how you feel. Be specific.

R – Reflect on your writing topic. If necessary, close your eyes and take deep breaths.

I – Investigate your feelings. If you are writing about feeling stressed, be honest with yourself as to why you feel stressed.

T – Time yourself. Set a timer to write for 5 to 15 minutes. Make a note of the start time and end time at the top of the page.

E – Exit your writing session by reading what you wrote.  Add a few sentences about what you notice about what you wrote and how you feel.

Writing exercises and prompts

There are many exercises and writing prompts to help you begin.  Here are a few examples:

1. Write a letter to someone.
2. Try writing a letter to your 10-year-old self about life as a grownup.
3. Make a list of 100 items that relate to one topic or theme, like things that make you sad, things you love, or things you want to accomplish in life.
4. Take 15 minutes to write about anything that pops in your mind.
5. Mind mapping to explore your thoughts around a single topic or problem and everything that connects to it.
6. Use personal photographs to write about what you were feeling or thinking in the photo.

Finally, writing therapy is one way to deal with the anxiety that comes with change.  But it’s not for everyone.  You may find relief in other creative ways such as drawing, painting, and knitting.

If you need help, please get support. Talk to a therapist.  Connect with your support systems like your spouse, family members, or friends.  Contact the National Alliance on Mental Illness Helpline at +1 (800) 950-6264.

ABOUT THIS POST:  Thank you for reading this post.  This information is not intended to be a substitute for professional advice, diagnosis, medical treatment, medication, or therapy. Always seek the advice of your doctor or a qualified mental health provider with questions about mental health symptoms or medical conditions.  Do not disregard professional psychological or medical advice or delay in seeking professional advice or treatment because of this post.