HEALING FROM TRAUMA
THROUGH WRITING
Past research has shown that expressive writing about past traumatic events has
many benefits for both physical and emotional health. Extensive research by James
Pennebaker and colleagues shows that individuals who occasionally write about
their emotions and thoughts experience several benefits ranging from:
GOAL
The goal of this exercise is to help clients find meaning and resolution in their
trauma. Through the writing process, clients may be able to experience their
emotional reactions to the trauma in a more manageable way and might be less
disturbed by unwarranted ruminations.
ADVICE
Many clients are hesitant to write for fear of others discovering and reading their
journal. You can inform clients to feel free to dispose of their writings after they
have written that day’s entry. No one need ever see what they have written. The
process of self-expression is beneficial even if the text is immediately destroyed.
Typically, this exercise is done over four consecutive days. However, a client may
wish to proceed for a longer period of time. In any case, it is important to reflect on
the experience. You can ask your client to reflect privately and/or during the coach-
ing sessions. The questions listed at the bottom of this exercise can help to guide
the reflection.
www.positivepsychologyprogram.com 1
TOOL DESCRIPTION
This exercise is intended to have you focus on your most traumatic life experience.
Let your ideas flow fluidly as you recount the past, the present, or the future. As you
write, explore the emotions. Patiently believe in yourself and your process. Take as
long as you need.
KEY POINTS
• Choose something that deeply affected you and that is personal.
• Feel free to use the same topic or a different topic each day.
• Keep your writing in a secure place to avoid feeling intimidated or limited while
writing due to the fear of someone else reading it. If helpful, communicate with
family members what you are doing and respectfully ask for privacy.
• While this exercise may be a challenge, be gentle with yourself. Keep in mind that
you are working on your personal development and in time, will lead to beneficial
effects including clarity on life.
• If you feel overwhelmed while writing, it is okay to take a small break. Try not to
get out of your writing flow. Sometimes we resist what is painful, preventing us from
moving forward by feeling the emotions.
• It is normal to feel vulnerable. Use your social circle to provide support & comfort.
• Choose a time that will make you feel the most comfortable. I.e. You may choose
to write in the evening or early in the morning.
www.positivepsychologyprogram.com 2
INSTRUCTIONS (Adapted from Pennebaker, 1999)
Each time you write in your journal, express your deepest thoughts and feelings
about some important emotional event or issue that has affected you. In your writ-
ing, let go and explore your deepest emotions and thoughts.
You might tie your topic to your relationships with others, including parents, lovers,
friends, or relatives; to your past, your present, or your future; or to who you have
been, who you would like to be, or who you are now. You may write about the same
general issues or experiences on all days of writing or on different topics each day.
All of your writing will be completely confidential. Do not worry about spelling, sen-
tence structure, or grammar. Journaling is most effective if you write whenever you
notice that you are thinking or worrying about something too much. Set a length of
time that feels comfortable for yourself, anywhere from 10 to 20 minutes.
Then continue writing until the time is up. You do not need to write every day.
Instead, think of expressive writing as a way to clarify your thoughts and emotions.
This method is particularly powerful in helping you to get through emotional up-
heavals.
www.positivepsychologyprogram.com 3
POST FOUR DAYS REFLECTION
• What was the most challenging aspect of writing? Even though it may have been
difficult, do you agree that it was worth it?
• Did the process of writing help to decrease the avoidance you may have felt?
• Despite any lingering emotions, can you identify areas of personal growth or heal-
ing that may have occurred? If you have, write down specifically what positive
actions and behaviors you have and intend on taking regarding post-traumatic
growth.
• Do you see your trauma differently post completion of the exercise?
• Is your character different, or do you have improved strengths, from your
post-traumatic growth?
www.positivepsychologyprogram.com 4
