Writing to Heal: A Guided Journal for Recovering from Trauma and Emotional Upheaval

by James W. Pennebaker

Heal Your Pain Now with Expressive Writing What do diarists and journal writers know that can help anyone dealing with a traumatic or emotionally challenging situation recover from pain and regain their peace of mind? They know that the act of putting thoughts and feelings on paper is, itself, a powerful exercise that makes them feel heard and acknowledged—a way of regaining perspective and control over the events that move through their lives. In this book, the preeminent psychologist and researcher in the growing field of expressive emotions therapy, or EET, takes readers through a series of guided writing exercises that help them explore their feelings about difficult experiences. Each chapter begins with an introduction that explains how to proceed with the journal exercise and what it is structured to help accomplish. Readers are encouraged to do the exercise in the journal itself—each chapter provides plenty of ruled space—so that they can frequently refer to their own work and gain insight and clarity from their own words. The text offers encouragement and gentle advice for breaking through those inevitable moments when mental block make writing impossible; stream-of-consciousness and automatic writing clears away the obstacle and inspires the journal writer to even deeper levels of self-expression. The text stresses throughout the power for understanding and coping with difficult times that lies in storytelling, whether through fiction, dance, or art. In all, the exercises will leave readers with a strong sense of their value in the world and the ability to accept that which is sometimes hard to accept—that life can be good even when it is sometimes bad.

Genres: Writing, Psychology, Self Help, Nonfiction, Journaling, Mental Health, Ebooks

160 pages, Hardcover

First published January 1, 2004

About the author

James Pennebaker is an American social psychologist and husband of Ruth Pennebaker. He is the Centennial Liberal Arts Professor of Psychology at the University of Texas at Austin and a member of the Academy of Distinguished Teachers. His research focuses on the relationship between natural language use, health, and social behavior, most recently "how everyday language reflects basic social and personality processes"

Reviews

[Ilze · Rating 4 out of 5]

I found out about Prof Pennebaker’s research while I was busy with my thesis and in particular this quote by D N Perkins: “... The fact that human beings involve themselves in inventing something as ‘impractical’ as poems seems to follow from our status as sapient beings who communicate and can represent boundaries to ourselves ... Although such an account may explain pragmatic invention, it falls short of explicating ‘impractical’ inventive activities like poetry writing. Why bother with such stuff?” As a member of SAWC I know exactly why I bother! It’s part of my make-up. Us writers should not call ourselves homo sapiens but homo symbolificus for without the means to communicate, we would cease to exist. This is actually what Writing to Heal explores.

His “subjects” (for want of a better word) are people who have experienced trauma, be it rape, hijacking, suicide, job loss, etc. etc. What he encourages and believes in, is the power of what you write. He doesn’t say “you should/must”. Instead it comes across as, “in the studies I have done …” and then explains how to tap the healing power of writing. The book has plenty of workspace, so you can simply write in the book itself. The techniques vary from Julia Cameron-style morning pages, to covering your writing as you write, having a close look at your handwriting, to writing in front of a mirror, or dancing before settling down with your pen! The book helped me in coming to terms with loss.

[Megan · Rating 4 out of 5]

This book helped me get through some tough times growing up and I recommend it to anyone who has dealt with trauma or depression. It is very interesting -- explaining the biological and psychological effects of writing -- and it takes you through the steps of beginning to express yourself through writing. After reading this book and participating in the creative writing exercises, it turns out that paper and pen were the best healers I could have.

[Jazmyne · Rating 4 out of 5]

A lot of the same as my review for "When I Whisper...". This book also has an EXTENSIVE body of literature in its references, so if you're looking for more research-backed methods to incorporate into your classroom, you have quite a bit at your disposal.

The second half of this book is a six-week intensive writing to heal thing, but it looks really cool so I'm going to try it this summer when I have more time.

[Mary · Rating 5 out of 5]

I was successful in following the book's advice, doing the journaling in a timely fashion. That's rare for me, but it was something I needed to do to continue writing my memoir. Then an event happened in my life that took away my desire to work on the memoir. In the throes of grieving, I tried to do the Writing to Heal process again, but didn't finish. Maybe it was too soon.

[Josephine Ensign · Rating 3 out of 5]

More of a journal workbook than a 'real' book, it never-the-less has an interesting structure and inclusion of helpful writing prompts. I like his 'flip-out rule'--of not writing about something you're not ready emotionally to write about. And I like his inclusion of the benefits/uses of nonverbal expressions, including art and dance to address certain topics--then writing about the experience of using these nonverbal expressions. I read a library copy of this book that had a disconcerting 'scorched earth' smell to its pages. Perhaps its own version of PTSD?

[Corbin Marshall · Rating 4 out of 5]

I’d started journaling a few months prior to starting this book. Experiencing the power of writing firsthand (intentional), I wanted to find a resource that upheld scientific credibility and offered research on the whole idea of writing to heal. Completing 6 of the many writing exercises, I found even more productivity as I worked with some of the prompts and studied concepts.
Highly recommend this to anyone who finds their curiosity piqued by this concept.

[Jacquie · Rating 3 out of 5]

I have been looking for resources to help me journal more productively. I am hopeful since reading through this workbook these exercises will help me to do just that.

[William Harrington · Rating 4 out of 5]

Some very valuable information is contained in this book. Informs and teaches ways to feel better.

[Regan · Rating 4 out of 5]

I found the initial/primary exercise very helpful and will likely revisit it often. The second portion of the book is a little more all over the place, but it has a good selection of other approaches that are also interesting and I may explore using them for myself and/or with others in the future. Worthwhile investment, for sure.

[Marlene · Rating 3 out of 5]

Interesting but derivative.