About this practice

Expressive Writing is a brief, structured way to put difficult experiences into words. Research inspired by psychologist James Pennebaker shows that writing freely about stressful or upsetting events for short periods can reduce stress, ease depressive symptoms, improve sleep, and help people make sense of what happened. The goal isn’t to produce polished prose or to rehash details, but to explore your thoughts and emotions honestly so the experience becomes more organized and less intrusive. By naming feelings and connecting them to your values and needs, you can reduce inner tension and create room for recovery and choice.

Instructions

• Set up your space. Choose a private, uninterrupted place. Use pen and paper or a keyboard—whatever lets you write most freely. Set a timer for 15–20 minutes.
• Choose a focus. Pick an experience that still carries emotional weight—something from the past or a current concern. Aim for a moderate level of intensity rather than the most overwhelming event.
• Write without editing. Describe what happened and, most importantly, how it affected you—your emotions, thoughts, body sensations, fears, losses, hopes, and needs. Keep the pen moving; don’t worry about grammar or style. If you get stuck, simply write what you’re noticing in the moment.
• Explore meaning and perspective. If it feels natural, consider why this experience matters to you, what it says about your values, and what you might need to heal or move forward. You might also write about how you would speak to a friend in the same situation.
• Pause and ground. When the timer ends, stop. Take a few slow breaths and notice your body and surroundings. Decide what to do with what you wrote—keep it, seal it, or discard it—based on what feels safest.
• Repeat over several sessions. Many people find benefit from 3–4 sessions on consecutive days or weekly. You can return to the same topic or choose related themes as your perspective shifts.

Practice with Care

It’s common to feel stirred up right after writing; this usually settles within hours or days. If distress escalates or you feel unsafe, stop, ground in your senses, and seek support. Consider consulting a qualified mental health professional before using this practice if you have PTSD, severe depression, bipolar disorder, psychosis, active substance use concerns, or are in acute crisis. It’s generally best to wait 2–3 months after a major trauma before trying expressive writing. To keep the practice gentle, choose moderately intense topics, shorten sessions to 5–10 minutes, and pair writing with calming activities. With consistent, thoughtful use, expressive writing can help you integrate difficult experiences, reduce intrusive thoughts, and respond to challenges with more clarity and care.