The benefits of Writing

Researchers and scientists are starting to prove how instrumental writing and journaling is for one's mental health.

Writing, specifically journaling, has been one of the major elements in my healing. If you've read Paperdolls & Cowboy Boots, you know that my portion of the book is my writings, especially my journal entries.

Video by Pixabay

At the time I wrote them, they were extraneous notes. A "brain dump" so I could get all my jumbled thoughts on paper to gain some semblance of objectivity to them. Once I started the intense process of dealing with the trauma of my childhood sexual abuse, I took my journal into my therapy appointments consistently. She helped me unravel and understand the trauma and the seemingly mysterious pockets of trauma buried in my mind. When we published the first time, we consolidated the redundant entries so it was easier for the reader to follow. Additionally, we had several therapists¹ review the material to present a clearer understanding of my healing process.

Decades later, researchers and scientists are starting to prove how instrumental writing and journaling is for one's mental health.

In 2022, Monika Sohal, Pavneet Singh, Bhupinder Singh Dhillon, and Harbir Singh Gill published a study entitled:

Efficacy of journaling in the management of mental illness: a systematic review and meta-analysis²

Their conclusion:

"Further studies are needed to better define the outcomes. Our review suggests that while there is some randomised control data to support the benefit of journaling, high degrees of heterogeneity and methodological flaws limit our ability to definitively draw conclusions about the benefit and effect size of journaling in a wide array of mental illnesses. Given the low risk of adverse effects, low resource requirement and emphasis on self-efficacy, primary care providers should consider this as an adjunct therapy to complement current evidence-based management." (emphasis added)

I couldn't agree more. Some are very adverse to writing. If you are in pain and feel stuck, please consider it. Just write. Start by writing anything that pops into your head.³ You could also try writing with your non-dominant hand. During the turmoil of my most intense therapy, I started to be able to tell when I was on the verge of remembering something significant. I frequently thought it was similar to the experience of the popular cliche, "On the tip of my tongue." It was right there, but I couldn't retrieve it. I started writing with my non-dominant hand, and I was frequently able to retrieve it.

These are suggestions that worked and still work for me. Always remember, it’s your choice to try what you feel will fit for you.⁴ I still write every day.⁵ I invite you to consider journaling this powerful, low risk of adverse effects, form of helping your overall sense of well being, mental health, and healing. If you feel comfortable, please share your experiences with writing and healing.

1. https://paperdollscowboyboots.com/endorsements/#therapeuticcommentary

2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8935176/

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4. If interested here are more helpful resources:
https://screening.mhanational.org/content/how-keep-mental-health-journal/

https://www.cnet.com/health/mental/5-benefits-of-journaling-for-mental-health-and-how-to-start/

https://www.talkspace.com/blog/journaling-for-mental-health/

5. I rarely miss a day