Skip to main content

Expressive Writing for Traumatic Events

Expressive Writing is an evidence-based writing prompt and guide developed by Dr. James Pennebaker through extensive research at the University of Texas at Austin to help people process traumatic events. Studies show it can significantly reduce stress and improve mental clarity after the writing period even without additional writing.

View prompt ->

The Expressive Writing Guide​

  1. Prompt

    • Choose a traumatic, stressful or emotional experience you want to process
    • It can be recent or from your past
    • Pick something meaningful that you haven't fully addressed

  2. Set Up Your Space

    • Find 15-20 minutes of uninterrupted time
    • Choose a quiet, private location
    • Have your journal or writing tool ready

  3. Write Continuously

    • Write freely about your chosen event
    • Express your deepest thoughts and feelings
    • Don't worry about grammar or spelling
    • Be completely honest with yourself
    • Connect the event to other aspects of your life

  4. Repeat for 3-4 Days

    • Write about the same event each day
    • Notice new insights or perspectives that emerge
    • Allow your understanding to deepen with each session

Tips for Success​

  • Write without stopping or editing
  • Be honest and detailed in your emotional expression
  • If you feel overwhelmed, take breaks as needed
  • Consider ending with 3 things you're grateful for
  • Rate your mood before and after writing

Expected Outcomes​

Research has consistently shown that people who practice this writing method experience:

  • Reduced Stress: Significant decreases in stress levels and anxiety symptoms
  • Better Mental Health: Measurable reductions in depressive symptoms
  • Improved Immune Function: 20-40% fewer doctor visits in the following months
  • Enhanced Work Performance: Improved academic grades and work productivity
  • Long-term Benefits: Positive effects lasted up to 4 months after the writing period even without additional writing.

Based on findings from Confronting a traumatic event: Toward an understanding of inhibition and disease and Emotional expression and physical health: Revising traumatic memories or fostering self-regulation?