Choosing Pen as a Weapon
Getting our equilibrium back after struggling mentally and emotionally might be challenging. For some, it might mean traveling, for others it might include various forms of exercise, visiting a therapist and for some like-minded people, this can consist of indulgence in art forms. 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 doesn’t require any special artistic talents.
One such method is writing therapy. Self-expression being its core, writing can be highly therapeutic to many. We all know or have heard that penning down what we feel or think can impact us on a cellular level but have any of us experienced its magic? 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.
Writing has been used as 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. There have been many kinds of research and studies conducted to understand whether writing can have any desirable impact on our mental health.
Through a review of many such studies, researchers have suggested that writing therapy has proven effective for many different conditions, for example;
● Post Traumatic stress.
● Anxiety.
● Depression.
● Obsessive-compulsive disorder.
● Grief and loss.
● Chronic illness issues.
● Substance abuse.
● Eating disorders, and so on.
Much of the literature found 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.
HOW DO I BEGIN?
While writing therapy would be conducted with the help of a licensed mental health professional, it might interest you to practice on your own to explore some of the potential benefits it might reap to your well-being.
Sharing below are some good tips by prominent psychologists to get you started;
● First, Courtney E.A. & JoNash (2017) suggest that you 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 reflected 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.”
Starting off this journey is difficult. You might not find your flow, and you might see it as something very pretentious, but with consistent effort and practice, you will see the difference it brings about. If the above ideas do not get your creative juices flowing, and you are yet not able to bring yourself into a space to write, try out some of the below-mentioned creative ways our therapists like to do it;
● Journal with a photograph- use an image that best represents your mood or the place you wish you were.
● Write a letter to yourself- either your future self or your past self. Be kind. Share lessons and expectations.
● Start prompts- “10 things I was grateful for today”. Start with small prompts like these where you just make lists. If any one of them makes you want to go on a rant, do it. Let yourself express freely without any filter.
● Timed entries- Make it a point to sit and write about absolutely anything for 10-15 minutes every day at a particular time. Compulsorily sit at that time and make an effort to write anything minor or major that has happened throughout the day.
Pollard (2002) suggested that if all these techniques were somehow unsuccessful to get you started on your writing journey, then you can try an exercise called the “mind dump”. He said “simply write for six minutes”. Don’t pay attention to grammar, spelling, style, syntax, or fixing typos – just write. Once you have “dumped,” you can focus on a concrete theme, like something from your childhood with personal value. This exercise can help you ensure that your therapeutic journal entries go deeper than a superficial diary or journal entries.
BEAR IN MIND
Avoid being negative in your writing. You might feel miserable, but try to write with a positive approach or, at least, not beat yourself up; no benefits come from that. You’re not supposed to lie: therapeutic writing is nothing but honesty. You should try not to replicate your negative experiences on paper. By doing it, you’ll feed the negative cycle. You’ll feel sorry for yourself, increase your sense of guilt or impotence — when you should feel lighter, relieved. You must create room in your writing to include more than your negative experiences. Even on our worst days, there’s something we can be grateful for, if only for the lovely sound of birds chirping or the fresh wind on our faces. There’s always something, trust it. It’s crucial to emphasize that therapeutic writing will not replace psychological therapy, it’s a supplement. If you feel you’re not handling your emotional pain, please seek professional help.
Writing therapy will help you live happier and soften your emotional suffering. Choose your weapons — paper or screen, pen or pencil -, and get your soul naked. Keeping your pain and your emotions locked inside you is not beneficial. Take them out. Write them down. If you do need guidance or assistance on how to enhance practicing good mental health, do get in touch with us today on our toll-free number 1800-833-8747 or email us at [email protected]
Let us help you transform Happily and Creatively!