Do you hate talking about your feelings?
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So many of us have important questions to ask or stories we’re dying to share, but when it comes time to open our mouths, we choke up. We change the subject. We walk away from the people who’d most like to hear us out—if we’re lucky enough to have someone listening at all.
Expressing your feelings in words has a positive impact on your mental health and well-being. Decades of research support this finding. The good news is that a real conversation is not the only way to feel better. Science says that writing about your feelings can be just as beneficial as talking about them.
It all begins with Expressive Writing. That’s what mental health professionals call writing that flows from the heart, raw and unfiltered. Grammar, spelling, punctuation—none of that matters here. The only rule is that your thoughts remain unfiltered. With expressive writing, your journal becomes a safe space for you to say exactly what you think without worrying how others might respond. They’ll never see it, so how can they criticize it, or judge you? You’re totally free! Even if you don’t know what you’re feeling when you start, you can write your way to clarity, release, and peace. Anyone can use this technique, in any journal or diary, whenever they want or need. This includes you.
Studies into the healing power of writing were pioneered by social psychologist Dr. James W. Pennebaker in the 1980s. Since then, research has continued to support expressive writing as a simple yet powerful self-care tool. Free-flow writing reduces stress, promotes personal growth, and even aids physical healing. Just write about what you’re going through as openly and honestly as you can. You’ll be amazed by your strides towards self-discovery and a happier life.
Journaling to Increase Mindfulness and Lower Stress #
Mindfulness means living in the present, accepting the moment just as it is. It’s a peace-finding practice that allows us to feel okay no matter what’s going on around us. But that’s easier said than done when you’re stressed out! Depression, anxiety, OCD, and other mental illnesses can cause brain fog, making it hard to control racing thoughts. No matter your diagnosis or your symptoms, expressive writing just might be your key to clarity.
Journaling about your feelings can help you process your emotions in the present. People who tend to “ruminate or compulsively revisit previous traumas” find themselves thinking the same upsetting thoughts on a never-ending loop. In your head, thoughts move too quickly to be controlled and they can easily spiral into darker territory. Writing down your ruminations breaks the cycle. A mentor of mine once said that writing is the only way to “hold your thoughts still.” Once they’re on the page, your brain is freed up for new thoughts—and with expressive writing, the release you experience makes them more likely to be positive ones.
After keeping a diary for some time, all that expressive writing could build your resilience for the future. When you encounter the same old stressors, you don’t have to react in the same old way. The reflection you’ve already done can inspire confidence, empowering you to make new and better choices. Maybe the new, better choice is turning away from an unhealthy coping mechanism (like overeating) and towards your private journal.
Expressive writing about the past can free you from painful memories. One study found that writing samples from traumatized women revealed “a desire to move on and gain a sense of normalcy.” These moments of self-discovery facilitated their healing, and similar moments can facilitate yours. Dr. Suzanne B. Phillips wrote for Psychology Today that “healing trauma involves transforming the unspeakable into a story you can tell.” The raw feelings you unleash with expressive writing clarify that story, bringing you closer to coherence as well as acceptance and peace.
Whether you’re journaling about the past, present, or future, unexpected insights will naturally emerge as you write. Rather than a basic diary entry, expressive writing encourages you to explore an event that was stressful, painful, or even overwhelming. Your freedom to express the full extent of those emotions will give you release. No matter what you choose to write about, be honest with yourself. The nuggets of truth you discover while journaling will bring you closer to the mindfulness, wellness, and happiness you seek.
What Is The Best Tool For Expressive Writing? #
If there’s one thing mental health experts agree on, it’s that the best journaling practice is the one that works for you. Different people have different needs and goals, so it’s only natural that they’ll need and want different things in the tools they use.
However, one thing is sure: expressive writing is self-care for inner peace and understanding. Whether you do it in a notebook or diary, on paper, electronically, or with just waving your finger in the air, as Dr. James W. Pennebaker also discovered, just do it! You can thank us later.
And also… ILYS happens to be awesome for this. But, we think ILYS is awesome for most things. 😃
How to use ILYS for Expressive Writing #
Feel Your Emotions #
Get in touch with some inner emotional pressure that feels like it wants to come out. Don’t worry about trying to understand what it is, or how to describe it. Just feel that there is something inside that wants to come out.
Optionally, acknowledge it, and maybe even say “thank you” to it for coming up and wanting expression. Let it know that you’re about to give it a safe space to come out and be heard.
Start a Session #
From the ILYS Dashboard, click Write Now.
Setup Your Session #
Enter how many minutes you’d like to write, and click on the Minutes button to choose that option. To begin with, you might want to start with a short session. 5 or 10 minutes is a good place to start.
You can enter something you’d like to focus on into the Focus Prompt. You can name your session, and also add it to a collection of sessions we call a Story. When you’re ready to begin, click Confirm.
Start Writing #
You’ll be taken to your writing space. Start typing and just keep going. Don’t worry about making mistakes or making sense of anything.
Just keep going, stay honest, and allow your thoughts and emotions to come up and out as they want to. Things might get intense, but that’s okay. Notice how you feel after you’re done. It will likey be some sense of relief, mixed with liberation.
Pause If You Need To #
If things get too intense, you can always pause if you need to, take a breath for as much time as you want, and then continue when you’re ready. It is a very powerful process, and it might evoke strong emotions. Releasing them safely will help you feel better, says Science.
Start Your Expressive Writing Journey With ILYS #
Every day, thousands find relief and clarity through expressive writing. With ILYS, unlocking your emotions and letting your words flow freely has never been easier.
Transform your feelings into peace and understanding, one letter at a time. Start your free ILYS trial and explore with 3,000 words of pure expressive writing flow.
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