Journaling E = Expressive Journaling

Expressive journaling is the brainchild of Dr. James Pennebaker, Chairman of Psychology at the University of Texas, Austin.

About twenty-five years ago, Dr. Pennebaker researched the connection between focused writing and corresponding health benefits. The key, he discovered, is to write about an emotional upheaval in life. Don’t just recount the facts, but delve into the personal emotions.

Dr. Pennebaker’s assignment is simple:

Over the next four days, write about your deepest emotions and thoughts about the emotional upheaval that has been influencing your life the most. In your writing, really let go and explore the event and how it has affected you. You might tie this experience to your childhood, your relationship with your parents, people you have loved or love now, or even your career. Write continuously for twenty minutes a day for four consecutive days.

While there is nothing magical about twenty minutes a day, there is value is pushing yourself beyond that first threshold. Continue to dig deep and explore those hidden feelings that have remained buried for quite some time. 

Of course, we want to be careful not to over do it. Continuing to rehash the same negative thoughts can lead to a never-ending downward spiral of depression.

One way to structure these writing sessions is to focus each day’s activity as a slightly different retelling of the event.

In the first session, just let the words fall as they may. Do not give any thought to organization or rationality. After all, our emotions are the antithesis of logic.

The next day you may wish to write about the situation in epistolary form. Begin by addressing the person who has hurt you in a letter.

A word of caution here. Rather than using “you statements” in the letter (you did this … or you did that), use powerful “I” statements (I felt this way as a result of the situation). It is a subtle difference, but effective. The purpose is to address your feelings, not lay blame.

The third day, you might try giving these emotions a bit of structure. Perhaps write about the event as a story. Create the setting - briefly introduce the characters - and then flesh out the conflict. Again, focus on your emotional response more than plot details.

By the time you reach the fourth day, you will notice the raw emotions have subsided. They may still be present, but they are now more tame. Write about the event one more time as the thoughts come to mind. 

You may find the initial despondency is now replaced with hope.

* * * 

Expressive journaling can be difficult, but the painful acknowledgement of these feelings are well-worth the benefits of emotional healing.

Up next in this journaling series: F is for Five Year Diary