Therapeutic Journal Writing
by: Lynn Almon, LMHC
Have you ever wondered why it feels so much better to talk about, or write about, our thoughts and feelings? Have you ever wondered why keeping our feelings inside often leads to potential symptoms? Social Psychologist James Pennebaker has spent most of his career observing, studying, and developing theories surrounding the impacts of expressive writing on physical symptoms and potential immune system changes.
This research began in the 1980's in a survey of 800 participants with 80 questions surrounding physical symptoms by Pennebaker. As a social psychologist and from this research Pennebaker developed a working theory, "that keeping a secret was a form of active inhibition" (Pennebaker, 2017). In other words, this theory stated that keeping our emotions locked up inside could potentially have impacts on our overall immune functioning in an adverse way. Could increased stress from a lack of externalization of emotions cause changes in our physical health, immune reactions, including increased inflammation and T Cell changes; or conversely with the expression of emotions become self healing? This theory led to many further studies over the years and the benefits of expressive writing for our minds and bodies.
In the fall of 1993, Pennebaker and his graduate student, Sandy Beall, conducted the first experiment randomly assigning students to write about an intense emotional experience for 4 days, for 15 minutes per day. Results led to a reduction in health center visits over the course of 6 months compared to the control groups. This outcome led to many further studies throughout the 1990's on the benefits of expressive writing on our bodies functioning.
In 1997, Pennebaker set out to review and explain the various studies over the years on expressive writing and its effects on health in a paper called, “Writing About Emotional Experiences as a Therapeutic Process”, in the Journal of Psychological Science (Pennebaker, 1997). This paper was aimed to review and discuss connections between writing and overall health. Since this time the clinical use and training opportunities surrounding therapeutic journaling has flourished.
In a recent training on journal work and the various tools and techniques by Nancy Scherlong, LCSW, the benefits and multitude of clinical options were discussed. Nancy Scherlong, LCSW, discussed narrative therapy as a tool to externalize emotions and an opportunity to rewrite your narrative. Not only is this an autonomous process but the possibility for increased resilience and even the potential neuroplasticity benefits were discussed. The possibilities of integrating various brain regions by creating a narrative expression of emotion can lead to integration of your nervous system and a potential somatic experience were described (Scherlong, 9.29.21, training).
Additional tools and methods such as, "The Journal to Self" by author and expert on journaling Kathleen Adams, M.A., LPC, were discussed (Adams, 1990). One such tool I found interesting was the form of journal work called Clustering. This type of journal work is non linear and more of a graphic or visual representation of your emotions. For example, in the use of clustering as a journal technique you write a word in the center of your page such as "mindfulness" with arrows and words projecting outward to describe this concept of mindfulness that is specific to you. A few such options could be, awareness, exercise, hydration, love, attention, connection, nutrition, nature, breathing, and journaling. As you write this visual representation of your inner word, and therefore emotional world, the integrative process of this type of expressive journal work can calm the mind and body.
Other options for journal work included in this recent training can include, personification of emotions in a character sketch, reflective writing on our current emotional states, unsent letters and letters to self, 5 minute sprints of journaling, and 6 word memoirs to include only a few of the many options for therapeutic journal work (Scherlong, 9.29.21, training).
As we introduce the history, research findings, and review of the origins of expressive writing it's
fascinating to observe the journey of the benefits of journaling and the expression of emotions it can have
on our bodies. What if we journaled on a regular basis? Would this help our overall immune functioning
and resilience to external factors? Is this a tool to add into our lives as is exercise and nutrition? These
are the many questions that one can answer on a personal level to try therapeutic journal work.
References:
“Expressive Writing in Psychological Science”, James W. Pennebaker, Psychological Science, October 9th, 2017.
Nancy Sherlong, LCSW, “Therapeutic Writing Series: Journal Work”, Training, 9.29.21.
“Journal To Self”, Kathleen Adams, M.A., L.P.C., January 1st, 1990.
“Writing About Emotional Experiences as a Therapeutic Process”, James W. Pennebaker, Psychological Science, May 1st, 1997. Therapeutic Journal Writing Blog
