Back
in December I was going through a really rough patch. I had a breakdown, after
many years of caregiving. It was a blessing that my local writing group was
teaching a class on Writing to Heal and I knew it was a sign that I needed to
take. It was through this course that I decided it was high time I admitted the
feelings I had, not hide them away, confront them and accept them. It was
causing me undue stress, mental and physical health issues, and just down right
negative all the way around. I didn't like it at all. During this class I found
my coping mechanism. And rather than keep it hidden, I owned my feelings and
put them out for the world to see, on
my blog. My goal
is two-fold - to help me heal and to help others passing by to
know they are not alone.
So,
what did I learn?
I
learned about the Expressive Writing Technique. It is said to be beneficial for
a healthy body and mind, great for relationships, provides you with a safe
environment, and is a powerful tool for stress management. It can strengthen
your immune system by reducing the stress hormones your body releases. Studies
have also showed how this technique can reduce the effects of a traumatic
event. It is not limited to any one group. Anyone can use this technique in
order to work through a really bad day at work to PTS symptoms to
caregiver stress. It doesn’t matter who you are. (If you are uncomfortable
with words, you can also use a similar method with painting or drawing what is
troubling you.)
What is the Expressive Writing Technique?
It
is personal writing that explores the feelings of the writer. Simple as that.
How do you do it?
Well,
there is not one right way to do this. In fact, I've been doing something very
similar ever since I could write. The only difference is, this course gave me
structure and a time limit.
The power of words!
You
know that old adage, "Sticks and stones will break my bones but
words can never hurt me" ? Well, it's an unfortunate LIE!
Words have power. Depending on how you use those words will
determine whether or not they are helpful or harmful. So, when those
negative auto-thoughts pop up in your head and you start listening to them, try
doing the following:
Over
the next two to three days, find your most comfortable, happy place where
you won't be interrupted for 15 to 20 minutes. Sit down with either a pen and
notebook, or your laptop. Some will swear by the long hand. Me, I have this
thing where my inner editor hates my handwriting, so I chose the computer every
time. Take that negative auto-thought and write it down. Or you can choose to
write about an illness, injury, pain, trauma, loss, grief, or stress. It
doesn't matter. Just pick something and write it down. And it doesn't have to
be the same thing over the course of these few days. Also, don't worry about
grammar or punctuation or anything. Just write.
If you feel
overwhelmed at any time during your writing, take a break. Return to a
breathing and grounding exercise. Slowly inhale through your nose. Find
the peace you know to be inside you. Recall that place. Then slowly
let that overwhelming feeling seep out through your mouth in your exhale.
You do not need to
share, or even read what you’ve written, although many people find it helpful
to do so. You can ball it up and throw it away, or keep it to revisit later.
Write your way through
the questions below, to bring the issue full circle.
Situation: What’s
disturbing the peace of your heart, body, or mind right now?
Body: What does your
body feel right now? Any pain or tension? Where? Has this feeling
changed over time? If
so, how?
Feelings: What comes
up when you think about this situation? What else? How have your
feelings changed over
time?
Self: How does the
situation affect how see yourself? What one thing could you do for yourself
right now?
Others: How does the
matter affect the way you see others? How has this changed over time?
Future: How does this
affect the way you see the future? What changes do you see?
Add: What meaning does
it bring into your life right now?
Simple, right? Now
hope to it. You’ll feel better in a few minutes. J
Have you tried this method? Do you find it
helpful? What other things do you do to help with your healing process?
Submitted By: Jamie Dement (LadyJai)
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