Therapeutic Writing
The unspoken power of the written word
As Julia Cameron says, “Writing is a beautiful entry into self-discovery through the written word.” Writing has also been used as a medium for emotional expression for ages. We write to communicate, vent, release, explore, connect, and heal. It is a way to get jumbled thoughts and feelings out of your head and onto paper where you can see them from a new perspective. From this mindset, you can begin to decipher the ramble and assign new meaning or purpose. Once we know what we are feeling we can figure out why we may be feeling that way and assess what to do about it. This process leads us to key insights and ways to find resolutions by turning thoughts into desired actions. But other times, no further activity is needed. Writing can simply be a way to let go of the past and set free that which no longer serves us. It provides an opportunity to release the things that are holding you back or give life to inspiration and ideas that can move you forward. Writing is transformative, alchemical, empowering, and enlightening.
When our words become written, they become real. Witnessing our own words brings them out of timeless space and into the now. It allows you to confront your fears and vulnerabilities deepening your level of authenticity with yourself and others. Writing is raw, pure, and uncensored. It is a way to say it out loud without initially needing to determine an audience or feel judged. Empowered by your ability to remain confidential until you are ready to share your inner dialogue with the world. Sometimes for self, often for others, but you remain in control of the outcome and choice to save, hide, burn, share, or publish your work of art.
Writing is finding your voice and being able to quiet the chatter of your head enough to hear your inner stream of consciousness. When writing from the mind we get stuck, but when writing from our heart we find our flow. There is no resistance when writing from the place of our authentic selves. We tend to turn to our minds, not our hearts to answer our concerns. The heart holds our greatest wisdom and encourages us to listen and trust what we hear. Emotions can be seen as the gateway to our intuition and the more we can be present in that space, the further we open to additional awareness and healing. Writing puts us in touch with our inner wisdom. When we listen to our inner voice, we are led to guidance and clarity. From this place, we can tap an inner resource that provides answers to our questions. When we write, we listen to ourselves. As we listen to our emerging truth, we become increasingly true to ourselves.
Self-care can take many forms, but one is using writing as a therapeutic or spiritual tool. Writing from an intuitive place means we do not struggle to think something up; rather we listen and take something down. As we lighten up, our ideas flow more freely. It is a process of surrendering to something greater than ourselves. Simply ask, believe, and receive. All you need is a pen (keyboard) and the desire to create, learn, and transform yourself through the written word.
Give it a try! All writing is therapeutic. The content is not as significant as the process, so be open to what comes to you and enjoy your creativity.
Free writing: Write continuously for 15 minutes and let your words fill the page(s) without any regard to grammar or any other rules of writing. Allow yourself to express whatever comes to mind, without over-thinking or second-guessing the process.
Journaling: Record recent events and notice emotions attached to them. You can also use Journal prompts, which means answering questions that are of interest to you or focusing on a specific theme that is relevant. You can even ask a friend or family member to provide you with a random topic (or the internet can provide you with an endless supply).
The Morning Pages (The Artist’s Way, by Julia Cameron): Write three pages (8.5 x 11) about everything and anything that pops into your head. Keep your hand moving and trust whatever comes to you. The morning pages should be completed first thing in the morning as they can give us a glimpse of the “undefended self.” Jungians tell us that upon awakening, we have about a 45-minute window before our ego’s defenses are in place. Catching ourselves off guard, we tell ourselves the truth, and truth may differ markedly from our ego’s version of events. As we discover our authentic feelings, we discover our authentic selves. Writing allows us to be more candid and as we write out our true wishes, the universe responds.
Storytelling: Use your experience to teach, influence, and inspire others. Storytelling is effective for learning as it forges connections among people and between people and ideas. Stories convey the culture, history, and values that unite people.
Emotional Growth: Allow yourself to feel your feelings and identify what they are. Then work to take it to the next level by recognizing the issue, understanding the conflict, finding the resolution, seeing the lesson to be learned, and asking what you need to feel supported during the process.
Artistic Writing: Have fun with lettering and word styles. Write poetry or draw pictures between or with your words.
Spiritual Reflection: Creativity is a path to spirituality and spirituality is a path to creativity. As we deepen one, we deepen the other and writing is a beautiful tool for this process. Center yourself, become aware of your energy field, shift into receiving mode and breathe. Tap into your higher self and ask if there are any messages for you to receive? Ask, what do I need to know? What do I need to accept? What do I need to try? What do I need to grieve? And what do I need to celebrate? If you have a specific question, you can ask for guidance and clarity. This can be from a spirit, animal or angel guides, or your own inner voice communicating directly with you. Write down the first things that come to mind without trying to make sense of them, that will come after.
Tarot or Oracle Card Journaling: If you’ve been feeling stuck for inspiration or Soul nourishment, you can use any tarot or spiritual deck to shed light on any situation. Simply pick a question, connect with your heart, pull a card, and journal! Question ideas include: What do I need to know right now? What is A message from my Soul for today? How can I stay grounded? etc
Inner Child: Use your non-dominant hand to write a letter to your inner child or a family member. This can also be a playful and creative form of self-exploration. Begin with 'Dear [your name]', and express anything that you would still like to say to your younger self.
Writing a Trauma Narrative: It is recommended to work with a clinician to assist you in reducing re-traumatization and ensuring you have appropriate tools to help cope with any overwhelming emotions. A trauma narrative is a way to make sense of your traumatic experience while reframing it in a manner where the memories become tolerable and a sense of empowerment exists. This requires a greater time commitment and consistent writing and guidance.
Cultivate Gratitude: Write about three things you are grateful for and why. Explore ways in which you can share this with others and continue to set positive intentions for yourself.
“I Write to discover what I know.” Flannery O’Connor