Guided, detailed writing not only helps us process what we’ve been through and assist us as we envision a path forward; it can lower our blood pressure, strengthen our immune systems, and increase our general well-being. Expressive writing can result in a reduction in stress, anxiety, and depression; improve our sleep and performance; and bring us greater focus and clarity.

These effects of writing as a tool for healing are well documented. James Pennebaker, a social psychologist at the University of Texas at Austin, studied the impact of a certain kind of writing on mental health in 1986. Since then, over 200 research studies have reported that “emotional writing” can improve people’s physical and emotional health. In classic studies, subjects who wrote about personal upheavals for 15 minutes a day over three or four days visited doctors for health concerns less frequently and reported greater psychological well-being. According to a 2019 study, a six-week writing intervention increases resilience, and decreases depressive symptoms, perceived stress, and rumination among those reporting trauma in the past year. Thirty-five percent of the participants who began the program with indicators of likely clinical depression ended the program no longer meeting this criterion.

Why does a writing intervention work? While it may seem counterintuitive that writing about negative experiences has a positive effect, some have posited that narrating the story of a past negative event or an ongoing anxiety “frees up” cognitive resources. Research suggests that trauma damages brain tissue, but that when people translate their emotional experience into words, they may be changing the way it is organized in the brain.