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Earlier this week, we looked at the benefits of writing in a journal, also called expressive writing, for coping with difficult events.  Psychologist James Pennebaker suggests these tips for making the most of your writing:

• Write about negative experiences
• Spend at least 15 minutes per session
• Focus on your deepest feelings
• Let the word flow

Don’t:

• Don’t write about positive experiences
• Don’t worry about spelling or grammar

The Right Topic
Write about a situation that’s bothering you and that’s been difficult to discuss with others.  Writing about a problem gives you a new perspective.  A surprising finding:  don’t write about positive events – analyzing them seems to distance you from your happy emotions.

What To Write
Describe the problem or re-tell your experience to try to see the issue from a new perspective.  Tell the story with a beginning, middle and end.  This works better than simply pondering the stressful issue, which can make it seem more overwhelming.

Address the difficult issues and don’t attempt to minimize them.

Pennebaker says there’s no need to find meaning in your suffering.  If that happens, that’s fine, but don’t force yourself.

You can address questions such as:

• What happened?
• How do I feel about that?
• Why do I feel that way?

Side Effects?
The actual writing can be difficult emotionally – it can bring up the sadness, loss, or hurt.  But releasing those emotions is what’s helpful.  Of course, if it seems too stressful, move on to write about something else, or try another way to cope.

Experiencing Positive Events
Of course, writing about negative occurrences doesn’t mean you can’t enjoy positive ones.  But the advice is different - don’t over-analyze happy events.  Instead, simply remember them.  Psychologist Robert Emmons at the University of California, Davis, found that jotting down 5 things you’re thankful for each week can help you “blossom.”  You may experience good moods more often and interact with others in more positive ways.

For more tips on journal writing, visit Dr. Pennebaker’s website.

So what are your thoughts?
Do you journal?
What advice have you found helpful?
Let us know in the comments.

Thanks to snorrrlax for the photo at Flickr.

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