How journaling can positively impact your well-being
I recently attended a Writing Workshop for Well-being at The Write Place in Frome led by Christina Sanders, an educator, poet, and fiction writer. During a Saturday morning session, both seasoned writers and complete beginners explored how the simple act of putting words on a page can help us connect with the wonder of life, slow down, deepen our awareness, and unleash our imagination.
James Pennebaker, a social psychologist, was one of the first to highlight the emotional benefits of expressing our thoughts and feelings through writing. His studies, along with those of others, have demonstrated that expressive writing can help us feel less isolated, identify our emotions, and connect with our needs. Moreover, it can assist in processing trauma and alleviating depression.
Writing is a powerful, generative practice. It helps us make sense of our thoughts and feelings, allowing us to write to understand, to get unstuck, and to be curious. Writing encourages us to pay attention to what’s happening inside us as well as in the world around us. And importantly, it can be a source of fun, enabling us to play with our imaginations and give our minds the freedom to roam—even into silliness!
One of the most remarkable insights from the workshop was how quickly writing could create a positive shift. Although the workshop lasted three hours, the actual exercises were just 5 to 10 minutes long. Even these brief exercises were enough to bring about a sense of well-being.
Below, I’ve included five short exercises adapted from Christina’s prompts. These combine freewriting—where you keep writing without stopping, letting whatever comes up flow onto the page—with journaling exercises.
Five Short Writing Exercises for Well-being
Five-Minute Freewrite:
Set a timer for five minutes
Start writing and don’t stop until the timer goes off.
Write whatever comes to mind without worrying about grammar or structure. Just let your thoughts flow.
Write a dialogue:
Take as your subjects the different parts of yourself (e.g., your anxious self and your calm self). This can help you explore inner conflicts and find resolutions. This can also support you in better understanding your inner dynamics and find balanced solutions.
Identify two aspects of yourself that are in conflict.
Write a conversation between these parts, allowing each to express its perspective.
Gratitude Journaling:
Spend five minutes writing about things you are grateful for.
Focus on the details and how these things make you feel.
Imaginary Journey:
Imagine a place where you feel completely at peace.
Spend ten minutes describing this place in as much detail as possible.
Allow your imagination to take over and enjoy the process of creating your peaceful haven.
Visual Prompts:
Using images as prompts can stimulate creativity and emotional expression. This exercise can help you explore emotions and uncover hidden thoughts.
Find a photograph or piece of artwork that resonates with you.
Spend 10-15 minutes writing about what you see, how it makes you feel, and any memories or thoughts it evokes.
Try these exercises and see how writing can enhance your well-being. Remember, the key is not to self-edit as you go along. No one else needs to read what you write—not even you. The goal is simply to get your thoughts and feelings down on the page, no matter how messy or meandering they may seem.
Try to write regularly, even if it’s just for a few minutes each day.
You might be surprised by what emerges from your scribbles. Give it a try, and you’ll see the benefits for yourself.
Happy writing!
How to write for better mental and emotional well-being
If you're curious about writing for better well-being, join our self-guided, on demand course Find Your Way. Writing in the form of jounaling is one of the core practices over the 12 weeks that we'll be exploring life together.
You'll get access to different journal prompts each week that can help you better understand and navigate your life. These will give you the space you need to slow down, pay attention and connect with what matters. Won't you join us?
