What Is Writing Therapy?

Writing therapy, also known as journal therapy, is exactly what it sounds like – writing for therapeutic benefits. It can be done individually, practiced in a group, or with a mental health professional such as a CBT coach, mental health counselor, or therapist who can guide you through a process of reflection and validation with writing exercises and prompts. However you chose to engage in this practice, writing therapy is meant to help you attain personal growth and development along your healing journey with personal growth and development.

For many people, writing therapy can be a low-cost and accessible form of healing.

While the process of writing therapy differs from journaling in many ways, there is another major difference between the two practices in terms of outcomes.

How Writing Therapy Works

Writing therapy may seem as simple as writing in a journal but there is a whole lot more to it. Formal writing therapy with the help of a mental health professional differs from keeping a journaling or diary in very important ways.

Journaling is inherently personal and individual experience, while therapeutic writing is typically led by a mental health professional. Writing in a diary or journal is usually free form, in which the writer marks down whatever pops into their head. Writing therapy has more purposeful direction than journaling, often based on prompts or writing exercises based on psychotherapy principals that are specific to the personal experiences, emotions, or thoughts within the writer. When done with the support of a mental health professional, writing therapy exercises and prompts provide structure for the writer’s the opportunity to address and heal past or current emotional challenges or mental health struggles.

Benefits of Writing Therapy 

Keeping your pain and emotions locked inside you is not beneficial to your mental health.

People who find it difficult to verbalize their thoughts or emotions use writing therapy with a coach, counselor, or mental health professional as a safe space for emotional intimacy and expression. They learn to better understand and manage their emotions and ultimately grow out of negative thought patterns and behaviors. 

Writing therapy can help anyone live a happier life and lessen emotional suffering. However, guided writing therapy has a host of benefits that bring forth healing and change for the individual choosing to partake in this particular form of therapy.

Studies have show that therapeutic writing under the guidance of a trained mental health professional can help with the following; 

1. Address mental health struggles such as anxiety, depression, etc.

2. Provide clarity and validation to emotions.

3. Reduce emotional and mental stress.

4. Disassociate from maladaptive thoughts. 

5. Strength memory and focus.

6. Improve written and verbal communication. 

7. Deepens self discovery, self awareness, and accountability. 

8. Provides a tangible method for tracking your growth and progress.

Whether done individually or with a trained mental health professional, writing therapy can be an amazing alternative for someone who needs mental health support and coaching to gain comfortability with emotional expression. 

The Basics of Writing Therapy

The two most important principals of therapeutic writing at home or formal writing therapy under the guidance of a mental health professional are transparency and objectivity.

In order for therapeutic writing to be effective, it has to be based in honesty - therefore you can not lie.

You should avoid being negative in your writing, instead taking on a more matter-of-fact approach. Beating yourself up will not result in any positive benefits with therapeutic writing. You might feel sad, upset, depressed, or angry but approaching writing with an objective mindset rather than pessimism will better equip you to analyze the experience or feelings you have and allow you to write with complete transparency. The goal of writing therapy is not to replicate your negative experiences on paper. Doing this will only feed a negative cycle counterproductive to your healing. 

You must create room in your writing to include more than your negative experiences. By writing with objectivity, you find that even on the worst days there is something you can show gratitude, a silver lining if even, and this will aid in the creating of healthy coping mechanisms and strengthen your emotional processing skills.

Tips To Get Started Journaling

Because not everyone feels comfortable with verbal expression of their emotions or are able to afford traditional forms of therapy with a mental health professional, many turn to do-it-yourself therapeutic writing for relief.

It’s crucial to emphasize that do-it-yourself therapeutic writing is not a replacement for psychological therapy - it’s merely a supplement.

If you are struggling with severe emotional or mental distress, please seek support from a trained mental health professional. 

If you’re not sure where to begin your healing journey, these five writing exercises and writing prompts below are a good way to get yourself inspired to write for healing and jump-start your therapeutic writing practice at home. 

1. Write a letter of appreciation to yourself.

2. Write letters to others who hurt you or helped you.

3. Write a poem about something or someone you love.

4. Write a letter to your child self. 

5. Try free writing! (Just write everything and anything that comes to mind.)