Expressive Journaling Method - Dr. James Pennebaker
Express Yourself!
Expressive writing is the cornerstone of wellness and writing connections. If you are not familiar with expressive writing you may be asking: "Just what is expressive writing, and how is that related to my wellness?"
Expressive writing literally comes from our core. It is personal and emotional writing without regard to form or other writing conventions, like spelling, punctuation, and verb agreement. Turn off your resident Dr. Comma Splice. Expressive writing pays no attention to propriety: it simply expresses what is on your mind and in your heart.
Expressive writing pays more attention to feelings than the events, memories, objects, or people in the contents of a narrative. Like narrative writing, expressive writing may have the arc of a story: beginning, middle, and end. Sometimes expressive writing behaves like a story that swells to crest and resolves itself on firm ground. But often, expressive writing is turbulent and unpredictable, and that is OK. Expressive writing is not so much what happened as it is how you feel about what happened or is happening.
The connection between expressive writing and wellness was discovered by Dr. James Pennebaker, Chair of Psychology, at the University of Texas, Austin. In his landmark research project, Pennebaker developed an expressive writing prompt to uncover the potential health benefits of writing about emotional upheaval. Pennebaker's research project has been replicated hundreds of times with positive outcomes. The prompt and subsequent studies are often referred to as the Pennebaker Paradigm.
Become Your Own Researcher
To help you get a better understanding of expressive writing and what it can do for you, I am asking you to become your own researcher. Try out this exercise and report on your findings by commenting to this blog post. The writing prompt is at the end of these guidelines. Remember, you are asked to write for 20 minutes each day for four days.
Please read these general instructions completely before you begin writing:
1. Time: Write a minimum of 20 minutes per day for four consecutive days.
2. Topic: What you choose to write about should be extremely personal and important to you.
3. Write continuously: Do not worry about punctuation, spelling, and grammar. If you run out of things to say, draw a line or repeat what you have already written. Keep pen on paper.
4. Write only for yourself: You may plan to destroy or hide what you are writing. Do not turn this exercise into a letter. This exercise is for your eyes only.
5. Observe the Flip-out Rule: If you get into the writing, and you feel that you cannot write about a certain event because it will push you over the edge, STOP writing!
6. Expect heavy boots: Many people briefly feel a bit saddened or down after expressive writing, especially on the first day or so. Usually this feeling goes away completely in an hour or two.
Expressive writing is the cornerstone of wellness and writing connections. If you are not familiar with expressive writing you may be asking: "Just what is expressive writing, and how is that related to my wellness?"
Expressive writing literally comes from our core. It is personal and emotional writing without regard to form or other writing conventions, like spelling, punctuation, and verb agreement. Turn off your resident Dr. Comma Splice. Expressive writing pays no attention to propriety: it simply expresses what is on your mind and in your heart.
Expressive writing pays more attention to feelings than the events, memories, objects, or people in the contents of a narrative. Like narrative writing, expressive writing may have the arc of a story: beginning, middle, and end. Sometimes expressive writing behaves like a story that swells to crest and resolves itself on firm ground. But often, expressive writing is turbulent and unpredictable, and that is OK. Expressive writing is not so much what happened as it is how you feel about what happened or is happening.
The connection between expressive writing and wellness was discovered by Dr. James Pennebaker, Chair of Psychology, at the University of Texas, Austin. In his landmark research project, Pennebaker developed an expressive writing prompt to uncover the potential health benefits of writing about emotional upheaval. Pennebaker's research project has been replicated hundreds of times with positive outcomes. The prompt and subsequent studies are often referred to as the Pennebaker Paradigm.
Become Your Own Researcher
To help you get a better understanding of expressive writing and what it can do for you, I am asking you to become your own researcher. Try out this exercise and report on your findings by commenting to this blog post. The writing prompt is at the end of these guidelines. Remember, you are asked to write for 20 minutes each day for four days.
Please read these general instructions completely before you begin writing:
1. Time: Write a minimum of 20 minutes per day for four consecutive days.
2. Topic: What you choose to write about should be extremely personal and important to you.
3. Write continuously: Do not worry about punctuation, spelling, and grammar. If you run out of things to say, draw a line or repeat what you have already written. Keep pen on paper.
4. Write only for yourself: You may plan to destroy or hide what you are writing. Do not turn this exercise into a letter. This exercise is for your eyes only.
5. Observe the Flip-out Rule: If you get into the writing, and you feel that you cannot write about a certain event because it will push you over the edge, STOP writing!
6. Expect heavy boots: Many people briefly feel a bit saddened or down after expressive writing, especially on the first day or so. Usually this feeling goes away completely in an hour or two.