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How to Get Started with Expressive Writing

Updated: Jan 24



Your reality is based on what you believe you experienced. Introspection is key to gaining a deeper understanding of life happening FOR you - not TO you.


In last week's blog, we discussed why journaling works, and I introduced you to expressive writing. Today I want to share 3 journaling exercises that you can try using expressive writing. Remember, you only need to write for 20 minutes a day for 4 consecutive days.


Tips for writing:

  • Find a time and place where you won’t be disturbed.

  • Write continuously for at least 20 minutes.

  • Don’t worry about spelling or grammar.

  • Write only for yourself.

  • Write about something extremely personal and important to you.


Exercise #1

Over the next four days, write down your deepest emotions and thoughts about an emotional challenge that has been affecting your life. In your writing, really let go and explore the event and how it affected you. You might tie this experience to your childhood, your relationship with your parents, people you have loved or love now, or even your career. Write continuously for 20 minutes.


Deal only with events or situations you can handle now—that is, don’t write about a trauma too soon after it has happened if it feels too overwhelming.


Optional final step: After the four days of writing, try writing from the perspectives of other people involved in the event or situation.


Exercise #2

Create a Gratitude Journal. Can you count your blessings? Write for 20 minutes each day things that you are grateful for. On the 4th day ask yourself if you are noticing and experiencing more gratitude each day.


Exercise #3

Tune into the positive events in your life y creating a Good Things Journal. For this exercise, you are going to write down at least 3 Good Things that happened that day.


Next week I'll be sharing on final journaling exercise on how to take control of your thoughts so be sure to check back.


If you would like a journal to help you get started on this journey, please email us at wisechoiceeducational@gmail.com with the subject line Journal Request and we'll send one to you for free. Be sure to include your name and the best address to send it to.


Once you've completed the exercises, leave a comment and let me know which you liked best.


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