In an increasingly fast-paced and stimulating world, writing helps calming the mind and improving well-being. The act of putting pen to paper (or fingers to keyboard) takes longer than thinking or talking. In this way, writing is a very practical way to learn to slow down. In this slower process, there is more space to listen to our experience more deeply, and new information can arise to consciousness. in a way that "thinking things through" does not allow.
Writing can provide a safe and private space to articulate emotions, thoughts, and experiences without the need for self-censorship that can come from confiding to friends or family. By articulating the fullness of our experience honestly, we can find a sense of release and relief, and a lessening of stress and anxiety. Through the process of writing, people can gain insights into their own feelings, behaviors and patterns, leading to greater self-awareness and to personal growth. During difficult times, writing can also serve as an outlet for overwhelming experiences such as grief, trauma, or life transitions. By expressing experiences and feelings, we can access greater calm, acceptance and may identify strategies to manage the challenges we face.
How the act of writing changes your physiology
Engaging in writing can activate the parasympathetic nervous system, responsible for the body's relaxation response. Activating the PNS helps regulate the effects of stress and promotes a calm physical, emotional and mental state .
Journaling has been shown to engage the brain's prefrontal cortex, which is responsible for decision-making and emotional regulation. This activity can help rewire neural pathways associated with negative emotions and promote a more positive perspective. Writing about emotional experiences activates the amygdala, a major processing centre for emotions. Through this practice, individuals can gain better control over their emotions, reducing the intensity of negative feelings. Regular writing can induce neuroplasticity, the brain's ability to adapt and reorganize itself. As individuals engage in writing, new neural connections form, enabling them to develop healthier thought patterns and behaviors.
Ways you can use writing
Writing does not have to be a long-drawn exercise to help clear your mind and resolve negative emotions. Even if you only have a few minutes available, you can use writing. Journaling is the most common practice that people think of when they think of writing as a tool - and it is fantastic , but there are other options that are just as valid and can be used if you are on the go. It is also important to note that writing on paper is highly effective but using a portable device such as a phone can be just as useful and can help this tool fit easily in your life.
Writing a to-do list (or lists) to clear the mind and prioritize: A to-do list is a great way to declutter your mind. It provides a container for all those thoughts "Oh, I need to..." thoughts that may be swimming in your head. As you externalise the tasks you need to attend to, you are also likely get greater clarity about your priorities and what to tackle next. Writing a to-do list can help articulate the steps required to complete each task. People often comment that one list leads to a series of lists as big tasks get broken down into more manageable steps. That is ok. You can tick the items on the list at your own pace. In the meantime, you know that they are in a safe place where you can return to, and you will not have to carry the worry of forgetting something important.
Gratitude Journaling, to shift focus on the positive aspects of life and cultivate feelings of contentment and appreciation: Take a few minutes every day, preferably at a set time that fits well in your routines, to write down things you are grateful for about your day. To enhance this practice, you can articulate why you are grateful, e.g "I am grateful for... because...". This will help you dig deeper and make the practice even more effective
Mindfulness Journaling: Mindful journaling involves writing about present-moment experiences, thoughts, and feelings without judgment. This practice fosters mindfulness, reducing rumination and promoting mental clarity.
Letter Writing: Writing letters, whether sent or unsent, can help communicate feelings and thoughts to self and others. This practice can help resolve conflicts, improve relationships, or find closure by creating a safe space to articulate what may not have been said at the time of the events.
Contact me if you would like help adding to your tool kit to develop wellbeing.