5 Simple Therapeutic Writing Exercises

We have all gone through periods of great anxiety and anguish in our lives. No human being is without problems  and sometimes we have to carry heavy loads. Therapeutic writing exercises are a fantastic way to deal with these painful feelings.

For centuries, pen and paper have demonstrated that they are more than mere instruments. Their job is not just taking notes or writing: they  are a vehicle that gives freedom to our emotions, that allows us to express ourselves without fear, and that shapes our feelings.

After all, isn’t reading the best (and healthiest) activity to escape everyday problems? Thanks to it, we transport ourselves to distant worlds and find ourselves. So shouldn’t writing fulfill a similar function?

In the 1960s, the American psychologist Ira Progoff first established the  Intensive Diary Method , which actually consisted of writing a diary. Since then,  several studies support the usefulness of this practice,  which has become something more and more common. Let’s think that therapeutic writing exercises fulfill a very important function. They’re easy and can be done anywhere, and anyone, whatever their problem, can do them. Let’s get to know them a little better.

5 therapeutic writing exercises

To start with, we just need a pen and a sheet of paper. We should go to a place where we can feel relaxed and comfortable, if possible away from the noise.  If we want, we can add some soft music to harmonize the environment.

Aromatic candles and air fresheners are also a good recommendation. We have to try to be calm and, if possible, alone.

The diary of positive things

There are many people who, since childhood, keep a diary. In it we write curious data, anecdotes and interesting things that happened to us (although it doesn’t always mean it’s happy news). In this case, the diary should only serve to point out everything positive that we see each day.

And no, that’s not impossible. Consider it a challenge: when you get up each morning, you should focus on all the good things around you. Write them down and at night, before bed, read them.  You will be surprised to find that life is not as gray as you think.

Organize your ideas

Take the pen and, for half an hour,  write down everything that comes to mind.  Even if they are unrelated or meaningless phrases. You can also draw, make lists of anything you want or write random names.

Although it sounds crazy, this will help you organize your thoughts and get to know your innermost feelings. It’s a good way to get to know each other a little more and delve into our own mind.

vent

If something is hurting you, write it down. Imagine this is a letter addressed to the reason for your discontent and vent. Express everything you think about: your pain, your fears, and your anger.  You will notice tremendous relief and will feel much better when you are done.

You can then choose between burning the letter or giving it to the person it was addressed to. Only you know if this is a good idea or not: it could take a load off you, but it could also be the other way around. Seriously think about the consequences before acting.

draw your dreams

Write on a sheet what your goals are. There are certainly many, some impossible to visualize in your head. Think about them and ask yourself: is it really impossible to achieve them? Am I not afraid of failing? Are there any more realistic alternatives?

Whatever your decision, only you know how far you are willing to go. No one will judge you if you fail, and if you do, it will be the same. Draw the life you want, visualize it and motivate yourself. Motivate yourself to keep fighting for what you want,  because it’s much better to try and fall than to remain forever in doubt.

the bad days letter

There will be days when everything will seem dark. A minor silliness will make you upset; you’ll argue with everyone and think you got up on your left foot. For these bad times, try to have a letter kept at your bedside or in a safe place: the letter of the bad days.

Choose a day when you feel very happy and write yourself a letter. Tell your other self how proud you are of him and  all the good things he has. Possibly, you will need that dose of positive energy when you have the famous “bad day”. So always keep it handy.

Therapeutic writing exercises are a great help, especially in times when we don’t feel well or need an extra dose of confidence. We are taught to organize our thoughts and recycle our feelings;  they are definitely a great emotional support that people often cannot or are not able to give us.