We are living in extraordinary times. Our day to day challenges in this current climate may be causing negative thoughts and feelings of overwhelm, anxiety, fear, uncertainty, or other strong emotions. As a result, we might notice behavioral changes such as overreaction to minor things, overindulging behaviors, aggression, or changes in sleep, for example.
We know good health has everything to do with good nutrition, physical activity, and proper sleep. But just as important to good health are our thoughts, feelings and emotions. Many of us are numb to our feelings, and “pent up” or “pushed down” emotions if not dealt with, can result in actual physical dis-ease in the body. Many of us are so busy, or concerned with other distractions in our lives that we are not even aware of our thoughts and emotions.
One way to tap into our negative thoughts, be more present, and release the negative privately is through Expressive Writing. You may be familiar with writing in a journal, or keeping a gratitude, or victory journal. Or, perhaps you’ve never considered writing for self-care. You might want to try this expressive writing technique.
Expressive writing helps to reduce tension and anxiety, promotes calm, helps to release unwanted thoughts, increases awareness and enjoyment of life. I’ll tell you how this works, and want know that you will not be sharing this with anyone, and the paper you write on will be destroyed afterwards as a release.
Here’s how the technique works:
· Grab a note pad (not a bound journal or notebook) and pen, not a keyboard or dictation machine. Evidence shows that the physical act of writing by hand creates this awareness and release, and does not result in the same positive release as typing on a computer or dictating your speech.
· Find a safe, quiet space where you will be uninterrupted for 20 minutes.
· Set a timer for yourself for 20 minutes. You want to give this the time you will need to not just scratch the surface, but really explore your subconscious thoughts.
· Think about something that is concerning you. It could be a general or specific feeling.
· Begin writing whatever comes through your stream of consciousness and be sure to name the specific emotions associated with what is coming up for you. If you pause, just repeat what you wrote. Be prepared for the unexpected, and even profanity, and just let it come.
· Don’t edit what you wrote.
· Don’t go back and read what you’ve written. Don’t share it.
· After 20 minutes, you can stop, or keep writing. You’ll know you are finished when you feel lighter and present.
· Now, when you are finished tear up the paper, cut it up with a scissor, or carefully burn it outside.
· Your thoughts, feelings, and emotions have come up, come out, and are now released. Take a deep breath, and enjoy your release and awakening.
Expressive writing is a way for us to uncover and release our emotions without having to discuss them, and without fear of having someone find our diary! I hope you can try this for your good health. Let me know what you think!
