Writing to Heal: A Trauma-Informed Expressive Writing Practice
Issue No. 5: Stressed Out!
Words - Sarah Yurch
"I write for the still-fragmented parts in me, trying to bring them together." —Adrienne Rich
It is powerful to take control of the narrative of your life. Giving voice to trauma is more than just cathartic; it is also linked to improved physical and emotional health outcomes. This writing practice helps integrate traumatic experiences in the past that continue to affect our present, and can be an accessible and low cost way to reduce stress. It is recommended that you complete this writing practice for three days in a row, if possible.
You can choose to type or to write with pen and paper, whatever feels most natural to you. Be aware that you may feel upset after writing; this is perfectly normal.
Consider the space where you choose to complete this practice. You might close the door to establish privacy and prevent interruptions. Make sure you’ll be able to sit comfortably for a while. Is there anything about the space that you’d like to modify for the duration of your writing? Set the scene any way that feels safe and soothing to you. Consider the lighting, temperature, where you’re seated, and what you’re wearing to ensure your physical comfort.
Settle in to your space. Close your eyes, and take a few deep, full breaths in, and exhale completely, emptying the lungs. Notice any places in the body that are holding tension and try to release it, maybe relaxing your jaw or shoulders.
Now you’re ready to begin writing.
Your goal is to write about an event that causes emotional strain in your life. This may be a past traumatic experience that continues to affect you, or something that is bothering you in the present. You can write about the event itself, the feelings you had while it was occurring, or the feelings you have now. You can begin at any point in time, or simply start with an emotion if that makes more sense to you. You don’t need to get all of the details or worry about the timelines; let your emotional experience be the focus. Write down your most personal thoughts and feelings, using whatever language comes naturally to you; there is no wrong way to write. No one will read your work, and there is no need to worry about errors or pause to edit yourself.
Set a timer for 20 minutes, and begin writing.
Once you have finished writing, take time to transition out of this state of inward focus. Take a few deep, full breaths in, and exhale through your mouth, emptying the lungs. Notice your seat, and where your body is touching the chair. Connect to the feeling that your body is being supported and held. See if you can allow your body to become heavy and relax into the support beneath you. Bring awareness to any parts of the body that feel tense. There is no need for your body to be on high alert. You are safe. You can relax. Inhale and exhale deeply, encouraging any pockets of tension to soften.
After writing, you might experience intense emotions or feel drained. Whatever you feel is entirely valid. If you have time, do something that feels nourishing. You might nap, walk outside, call a loved one, draw a bath, or anything else that feels like an act of kindness toward yourself. Remember that you don’t have to carry the emotions from your writing into the rest of your day, and that you can return to this exercise at any time.
