Exploring the Transformative Power of Writing for Wellbeing
Writing for wellbeing is a dynamic field where writing is used as a tool to explore personal growth, manage emotional challenges, and navigate complex life experiences. This practice encompasses expressive writing—delving into deep personal thoughts and emotions—creative writing aimed at healing, and reflective writing, which encourages a deeper exploration of one’s personal experiences and beliefs.
Contents
How Writing Supports Physical and Mental Health
The foundation of writing for wellbeing was laid in 1986 by researchers Jim Pennebaker and Sandra Beall, who discovered that writing about traumatic experiences could lead to significant long-term health improvements. Subsequent studies (e.g., Pennebaker, 1997; Smyth, 1998; Lepore and Smyth, 2002; Lumley et. al., 2002) have reinforced these findings, showing that writing can:
- Improve overall physiological health and reduce health centre visits;
- Decrease stress and moderate the stress response;
- Improve mood and the emotional experience of remembering past trauma;
- Lessen symptoms of anxiety and depression; and
- Help to reduce pain levels and lower pain intensity for individuals with serious illness.
How Does Writing for Wellbeing Work?
The exact processes through which writing aids wellbeing are not fully understood, but key elements likely include:
- Catharsis: The release of negative emotions through writing by confronting and processing emotional experiences (e.g., Pennebaker, 1997).
- Cognitive Processing: Reconstructing narratives to make sense of experiences by reflecting on past events and reorganizing thoughts to uncover new learnings (e.g., Ullrich and Lutgendorf, 2002).
Knowledge Constituting: Rapid synthesis of verbal and non-verbal memory traces into text; this process involves translating complex thoughts and feelings into written words, which can enhance self-awareness and insight (e.g., Baikie and Wilhelm, 2005).
Dynamic Psychosocial Processes: Enhancing psychological wellbeing through the following (e.g., Lyubomirsky and Layous, 2013):
- Attention and Awareness: Increasing focus on the present and our internal states.
- Comprehension and Coping: Developing better strategies to understand and manage life’s challenges.
- Emotions: Gaining control over emotional responses and enhancing emotional intelligence.
- Goals and Habits: Aligning daily actions with broader life goals and establishing healthy habits.
- Virtues and Relationships: Strengthening personal values and improving interpersonal connections.
While mere venting can initially exacerbate distress, the reflective nature of writing helps transform these expressions into meaningful insights and long-term healing.
Personal Impact of Writing for Wellbeing
In my own life, writing has been a crucial strategy for processing various personal and professional events, including navigating career transitions, growing as a leader, understanding the experience of caregiving, exploring childhood trauma, coping with a chronic illness, and processing grief. For example, through poetry and fiction, I observed observed a significant shift in how I view my chronic illness—from an intrusive disruptor to a reminder of the importance of self-care and appreciating simple pleasures. The power of writing to heal and transform continues to both surprise and inspire me.
The Writing for Wellbeing Community
Professionals in this field work across various environments—from educational settings and hospitals to private practices and community organizations. Lapidus International sets the ethical code for the profession and supports the global community of writing for wellbeing practitioners.
Practitioners often come from diverse backgrounds including counseling, teaching, and creative writing. During my graduate studies, I explored how writing for wellbeing can be applied to challenges such as career transitions, identity crises, trauma, grief, chronic illness, and caregiving.
Using Writing in Coaching
Integrating writing for wellbeing into coaching can profoundly enrich the coaching experience. Writing exercises, such as proprioceptive journaling and reflective self-dialogue, provide clients with additional tools to explore and articulate their thoughts and feelings between sessions.
Learn More
Contact me to learn more and start your writing for wellbeing journey!
References
- Baikie, K. A., & Wilhelm, K. (2005). Emotional and physical health benefits of expressive writing. Advances in Psychiatric Treatment, 11(5), 338-346.
- Lepore, S. J., & Smyth, J. M. (Eds.). (2002). The writing cure: How expressive writing promotes health and emotional well-being. American Psychological Association.
- Lumley, M. A., Tojek, T. M., & Macklem, D. J. (2002). Effects of written emotional disclosure on pain behavior and role functioning in persons with rheumatoid arthritis: An exploratory study. Psychology & Health, 17(5), 547-557.
- Lyubomirsky, S., & Layous, K. (2013). How do simple positive activities increase well-being? Current Directions in Psychological Science, 22(1), 57-62.
- Pennebaker, J. W. (1997). Writing about emotional experiences as a therapeutic process. Psychological Science, 8(3), 162-166.
- Pennebaker, J. W., & Beall, S. K. (1986). Confronting a traumatic event: Toward an understanding of inhibition and disease. Journal of Abnormal Psychology, 95(3), 274-281.
- Smyth, J. M. (1998). Written emotional expression: Effect sizes, outcome types, and moderating variables. Journal of Consulting and Clinical Psychology, 66(1), 174-184.
- Ullrich, P. A., & Lutgendorf, S. K. (2002). Journaling about stressful events: Effects of cognitive processing and emotional expression. Annals of Behavioral Medicine, 24(3), 244-250.