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Now, if you are interested in giving expressive writing a whirl, there is no special equipment or costly time commitment required. Though you may prefer typing, handwriting is the way to go, for it is slightly more laborious, making the writer work at a slower pace that supports deeper thinking. The length and frequency of what you write is a personal preference, but writing for 15 minutes for three consecutive days is a manageable starting point. It is important to note that positive health outcomes have been shown both for those who write about the same topic on each consecutive day, as well as for those who switch topics with each session. In addition, whereas simply recounting a stressful or traumatic event will likely show positive benefits, there are other, more nuanced approaches worth trying.
For example, Pennebaker and Smythe (2016) suggest writing with an eye to the thoughts and feelings surrounding the event, attempting to excavate meaning from the experience instead of simply chronicling the unfolding. Remember, often, sense-making does not immediately bubble up, and several iterations are required to garner clarity. Another strategy is to write about the event from multiple perspectives, starting with the first person, using the pronouns I and we; then retelling the story in the second person, as if you are telling the story from the perspective of the person in the mirror using the pronoun you; and finally experimenting with the third person, taking on the voice of an outsider, using pronouns such as she, he, or they.
Another approach, difficult but rewarding, is to write in an attempt to garner a lesson you will carry forth, inquiring, “I didn’t ask for it, deserve it, or want it, but now that it has happened, what insights can I pull?” Lastly, once you have tried out some of the strategies above, zoom out and fast-forward, writing about the stressful or traumatic experience from the vantage point of your best and healthiest future self, providing you with a road map for your evolution.
Finally, in the wise words of Parker Palmer (2024) in his book Let Your Life Speak: Listening For The Voice Of Vocation, “Some journeys are direct, and some are circuitous; some are heroic, and some are fearful and muddled. But every journey, honestly undertaken, stands a chance of taking us toward the place where our deep gladness meets the world’s deep need.”
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