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Expressive writing—also called emotional writing—is the process of writing about personal and emotional events without regard to form, structure, spelling, grammar, or punctuation.

Essentially, expressive writing is free-writing, often inspired by a prompt, poem, or piece of literature. It is the act of keeping the pen moving without judgment or editing, writing until we get to the subconscious parts of ourselves. It is a simple, yet effective tool for self-exploration, introspection, problem-solving, and strengthening one's self-knowledge and self-esteem. 

The magnificence of expressive writing is that it’s accessible to anyone, anywhere, at any time, and its personal and collective benefits are profound. Plus, its roots—aspects dating back to Michel de Montaigne ("stream-of-consciousness"), Sigmund Freud ("free association"), and Carl Rogers ("unconditional positive regard, empathy, and congruence")—are steeped in methodology, theory, and decades of scientific inquiry and research that has seen remarkable growth in recent decades. For example ... 

Back in the 1960s, the American psychologist, Ira Progoff (who studied with C.G. Jung) developed the “Intensive Journal Method” while at Drew University, a structured writing approach that promoted personal development and spiritual growth. His method of "inner dialogues" charted a course that would be followed and expanded upon by other psychologists for years to come (his methods are still used today). 

Simultaneously, in the 1980s, psychologist and Professor of Psychology at the University of Texas, James W. Pennebaker pioneered the positive therapeutic effects of writing about difficult or traumatic experiences on physical and psychological health. For the past 40 years, Pennebaker and others have conducted hundreds of studies illustrating the positive health effects of his expressive writing protocol (writing 15-20 minutes per day for several consecutive days) on physical and mental well-being—from reducing stress, strengthening the immune system, better sleep, increased work efficiency, decreased ruminations, better memory, better cognitive performance, more meaningful connections, fewer trips to the doctor, improved symptoms of asthma and rheumatoid arthritis, and healing trauma (to name just a few!). In fact, reviews of his research suggest that expressive writing is a “major medical advance,” improving the state of mind of people with cancer, Parkinson’s disease, childhood sexual abuse, postpartum depression, PTSD among war veterans, and more.

Concurrently, Kathleen (Kay) Adams (another psychologist and pioneer in the field!) developed her first journaling workshop in 1985 and three years later, founded the Center for Journal Therapy. Since then, she has become the most prominent and well-known leader in the field of journal writing and therapeutic writing. For over four decades, Kay has been developing journaling and therapeutic writing methods and techniques, authored 12 books on the subject (including her Journal to the Self (JTTS) best-selling book and training program), and offers workshops and teaching certifications as Founder and Director of the Therapeutic Writing Institute.

Writers may have heard of “Morning Pages,” a popular therapeutic writing technique developed by author and artist Julia Cameron. In her book, The Artist’s Way, Julia describes a simple yet powerful method whereby each morning, before any other activity, people free write, by hand, three pages without thinking or censoring one's words. And of course, there is the work of Tristine Rainer (self-guidance, intuitive writing & 7 techniques), Christina Baldwin (spiritual writing & Circle Way), and Natalie Goldberg (first thoughts, spontaneous writing & Writing Practice), among others. 

Taken all together, expressive writing—also referred to as journal writing and therapeutic writing—has a therapeutic goal. Its supportive aspects help us to explore our inner worlds, dialogue with different aspects of our lives, identify thought patterns, examine dreams and aspirations, honor and celebrate who we are, fully appreciate life's experiences, and lesson the burden associated with painful memories. It's a gift that keeps on giving, to us as individuals, and to the world at large! 

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Expressive writing holds so many personal benefits, whether you choose to share your writing with the world or not.  But here at the Journal of Expressive Writing, we hope you do. Because your experiences matter.

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As seen in:

 

• Self-Care Tips for Healthcare Workers During COVID-19 (Board Vitals, 2020)

• Love in the Time of Corona's course (Center for Journal Therapy, 2020-21)