Engaging with Expressive Writing
“Fill your paper with the breathings of your heart” -William Wordsworth
Engaging with Expressive Writing: A Path to Healing and Growth
Expressive Writing is a dynamic form of self-expression that allows us to engage deeply with our thoughts, feelings, and senses, helping us make meaning of ourselves and the world around us. As one of the pillars of Expressive Arts, it is a versatile therapeutic tool used to foster healing, personal growth, and transformation.
In this discussion, we’ll explore why Expressive Writing is so impactful, its many benefits, and how you can incorporate it into your life.
Why Should We Engage with Expressive Writing?
Sometimes, verbal expression—talking about our thoughts and emotions—can feel impossible. Writing offers an alternative when words fail. Whether the barrier comes from trauma-induced changes in brain function or feelings like fear, shame, or guilt, writing can provide a safe space to express what’s unspeakable.
Research shows that suppressing thoughts and emotions can harm both psychological and physical health. Pioneering work by James W. Pennebaker in the 1980s revealed the power of writing to process trauma. His studies demonstrated that participants who wrote about their traumatic experiences saw significant health improvements, including a 50% reduction in doctor visits compared to control groups (The Body Keeps the Score, p. 242).
Best of all, Expressive Writing is highly accessible—you need only a pen and paper. Whether you write a few words or pour out a stream of consciousness, writing can decrease stress and boost wellbeing. As Cathy Malchiodi states, "Writing, even if only consisting of a few words, phrases, or sentences… is a way to decrease stress and increase a sense of wellbeing" (Creative Interventions with Traumatized Children, p. 190).
Benefits of Expressive Writing
Here are some of the top benefits backed by research:
Reduces Stress
Enhances Wellbeing
Improves Self-Regulation, including emotional regulation
Reduces Depression
Boosts Mood and Affect
Decreases Intrusive and Avoidance Behaviors
Strengthens Immune Function
Lowers Doctor or Hospital Visits
Improves Memory
Enhances Performance
What Does Expressive Writing Look Like in Practice?
Expressive Writing is as diverse as the individuals who practice it. It can take the form of:
A single word or phrase
Poetry
Short stories
Journaling
Freewriting / stream-of-consciousness
Letters—whether sent or unsent
Memoirs
Nonsensical strings of sentences or words
There’s no right or wrong way to engage in Expressive Writing. It’s about connecting with yourself, not crafting perfection. You don’t need prior experience or writing skills—just an open mind, a pen, and paper.
Expressive Writing is a doorway to greater self-awareness and emotional freedom. Whether you’re seeking stress relief, personal insight, or a creative outlet, this practice is a powerful tool for transformation.
What will your next story, sentence, or scribble reveal? Join me for Soulful Scribbles: Writing for Self-Expression every Monday online. Click here for more information: https://www.firepotexat.com/soulful-scribbles
