Writing can evoke a range of emotions — excitement, hesitation, or even fear. Much like public speaking, the act of putting your thoughts on paper can feel intimidating. However, writing can be used as an effective tool to alleviate symptoms of pain and anxiety.

You’re about to learn about a specific type of writing that is recommended for people with chronic pain, called “expressive writing.” Expressive writing doesn’t involve grammar, punctuation, or even legibility. It’s a deeply personal exercise — one that no one else needs to see. In fact, you can destroy it as soon as you’re done!

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Writing as a Tool for Stress and Symptom Management

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Writing has long been associated with stress reduction and health benefits. This particular form of writing isn’t about crafting a masterpiece; it’s about exploring your thoughts and emotions, which can be therapeutic. For many, managing stress and symptoms is a personal journey. Medical experts recognize that repressing emotions can manifest physically, leading to symptoms like muscle tension, fatigue, digestive issues, and sleep disturbances. Expressive writing allows you to confront these emotions by giving them a voice. This process can reduce the physical toll of unspoken thoughts and feelings, creating a pathway to healing.

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Releasing Repressed Emotions

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Trauma, whether stemming from job loss, chronic pain, or other life challenges, often triggers emotions like anger, shame, and fear. While it’s natural to want to discuss these feelings, many people hold back for fear of judgment or alienation. Instead, they “stuff” their emotions down, which can exacerbate stress and pain.

Research shows that avoiding traumatic emotions and memories activates the body’s fight-or-flight response, keeping individuals on edge and prone to overreacting. Writing offers an outlet for these repressed feelings, reducing their grip on your mental and physical well-being. There are several prominent clinicians and thinkers in the field of pain management, like Nicole Sachs LCSW, who advocate for expressive writing or another form of journaling as one of the key components of recovery.

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How to Begin Expressive Writing

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Dedicate 5 -10 minutes to writing about an issue, experience, or feeling. Handwriting is preferred, as it fosters a stronger connection between your brain and body. Don’t worry about structure, coherence, grammar, spelling, or legibility. Just write continuously for the entire session until the timer goes off. The quicker you can write — so that it matches your stream of consciousness — the better. 

Your writing focus can be:

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• How an event affected you
• Its impact on your relationships
• How you wish you had reacted
• What you were thinking but didn’t say
• Any stream-of-consciousness thoughts

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When you’ve finished, destroy what you’ve written! Tear it up, crumple it, drown it in water, or throw it away. This act symbolizes transferring your burdens to the paper and releasing them. Some people like to burn the paper as the ultimate symbolic act, but if you choose this method, please do it in a sink and run water over it afterwards to ensure the flame is completely extinguished.If you want to delve deeper into this, there are more complicated and structured methods to expressive writing. Consider this method specific to overcoming trauma and decreasing its grip on you, recommended by Andrew Huberman.

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‍The Proven Benefits of Writing

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‍Research reveals significant health and behavioral benefits from expressive writing. These include:

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Health Benefits

• Fewer stress-related doctor visits
• Enhanced immune function
• Reduced blood pressure
• Improved lung and liver function
• Fewer hospital days
• Improved mood and psychological well-being
• Reduced depressive symptoms and PTSD-related avoidance

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Social and Behavioral Benefits

• Reduced absenteeism
• Quicker re-employment after job loss
• Improved memory and academic performance
• Better social interactions

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If you’re ready to explore this tool, commit to writing for a week and observe its impact on your life. Perhaps it will become part of your daily routine as a way to wind down before bed or start your day. Or maybe it will be an occasional tool you pull out when you are feeling particularly anxious or angry or in pain.By giving your emotions a voice, you can begin unburdening your mind to allow yourself more space to heal from chronic pain. 

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Here are some Microsteps to try.

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‍Set aside five minutes to write about something you are finding stressful today. Write without editing or worrying about grammar. This is just for your benefit and the practice can relieve stress and help lower anxiety.  

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‍At the end of each writing session tear up your piece of paper or shred it.
Discarding your paper acts as a release and can help you let go of the worries you’ve been writing about.

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‍Pair your expressive writing session with a calming ritual.
Light a candle or prepare a soothing cup of tea to create a safe and comforting environment.

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‍If you find you are overwhelmed with emotion during your writing session, step away and do something else.

‍Engaging in a comforting activity like listening to music or cuddling a pet can help you relax.

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‍Before you go to sleep, write down three things you are grateful for.

‍Keeping a nightly gratitude journal can support you in building a gratitude practice, which can help you maintain a positive perspective and reduce stress.