If self-care is a radical act of self-preservation, then expressive journaling is a radical act of subversion.

Because as the practice of reevaluating sources of grief and trauma through written word, expressive journaling allows you to speak your truth, truth that might make others uncomfortable.

The hardest part of expressive journaling, however, is knowing how to begin.

This post is here to guide you.

Why should you try expressive journaling?

Expressive journaling provides:

A healthy emotional outlet. With your notebook as your safe space, expressive journaling gives you freedom to express your authentic voice.
Closure. When the brain can’t process trauma, it gets stuck in a loop, a cycle that manifests as PTSD in the brain’s owner. Expressive journaling helps you construct a narrative around trauma, contextualization that gives your brain the closure it needs to move forward.
Health benefits. In addition to soothing PTSD symptoms, expressive journaling is scientifically proven to strengthen immune functions, reduce inflammation, and improve sleep habits.

Who’s it for?

While anyone can benefit from expressive journaling, it's particularly effective for trauma survivors with PTSD/C-PTSD. For best results, use expressive journaling to supplement sessions with a mental health professional.

Before You Begin…

The Mechanics of Memory and Expressive Journaling

Writing about trauma is like sculpting with marble. Photo by engin akyurt on Unsplash

Ever wonder why you can clearly remember traumatic events, while everything between is just a blur?

This is because traumatic memories, and the negative emotions associated with them, stick around twice as long as positive memories. According to psychology professor, Laura Carstensen, the reasons for this have evolutionary roots, as for survival, it’s more beneficial for your brain to remember the metaphorical tiger in the grass instead of the tasty pastries you enjoyed for breakfast.

Thanks to the above mechanics, expressive journaling differs from creative writing.

Because whereas creative writing is like drawing a picture, where details are outlined, amended, or erased as you work, expressive journaling is like sculpting with marble. Like stone, your traumatic memories are inflexible. Also like stone, your traumatic memories must be approached with care, as the smallest misstep could injure you. And like a sculptor, you’re tasked with working with the marble, by pulling details, a coherent story, out from its face.

How to Recover Lost Memories

Upon starting my memoir, I realized I could recall every traumatic incident but none of the details between. The same predicament might apply to you as well.

Thanks to how the brain stores memories, know that it’s normal to have trouble recalling memories surrounding the traumatic event. Your memories, however, are still in your brain; they just need a little coxing to come out.

To recover lost memories, try experimenting with the following tools:

Music. Listen to old playlists or music from the same era as the traumatic event.
Pictures. Review old photo albums and social media posts.
Scent and taste. Sample old recipes and perfumes you wore in the past.
Text. Review old emails, text messages, or archived news articles.
Speech. Talk to old friends and family members.

How Often Should You Write?

Though expressive journaling’s founder, Dr. James Pennebaker, recommends writing for 15 minutes per day for 3 consecutive days, I advocate for a less structured approach.

When first starting, experiment with various days, frequencies, and durations – over time, you’ll fall into a natural rhythm. For example, I naturally gravitate to writing in the late afternoon on Sundays, Tuesdays, and Wednesdays.

In terms of stopping points, try concluding your writing sessions after finishing a scene.

What Should You Focus On?

Expressive journaling is more effective when you write to understand trauma. This is because writing to relive trauma pulls you back into a victimization headspace, a headspace that is counterproductive to recovery.

To promote understanding as you write, try exploring the following questions:

Did your upbringing or family system play a role in the traumatic incident? If so, how?
What variables – internal and external – made you more likely to experience trauma?
Was the traumatic event preceded by any red flags or intuitive warning signs? If so, elaborate.
What behaviors or beliefs helped you survive the traumatic event?
Can you offer any supportive words to the past version of yourself? If so, include them in your story.
How far have you come since the traumatic event?

What to Expect as You Write?

Behind every great trauma lies a great story, however, don’t feel like you need to follow storytelling rules in your first draft.

When you sit down to write, give yourself permission to record your thoughts (and feel your feelings) as they arrive, freely, even if they don’t make sense. Let your page get messy. Use profanity. Stuff the margins.

How to get started with expressive journaling?

Know When You’re Ready

Just as one needs to be ready to heal from trauma, one needs to be ready before they can write about trauma.

Because while expressive journaling can help you process your emotions, it can also exacerbate your PTSD symptoms if you write before you’re ready.

That being said, how does one know when they’re ready to write about trauma?

Sadly, there is no magic “ah ha!” moment. Readiness is built, slowly over time, like a pyramid. Readiness also looks different for everyone. For example, it took 6 years before I felt ready to start my memoir, Do You Speak Georgian?. Readiness for me involved deliberate lifestyle choices and several years of therapy with a mental health professional who specialized in trauma.

Though readiness isn’t cut-and-dried, there are guidelines you can use to assess how ready you are. The below readiness pyramid, based on Maslow’s hierarchy of needs, will help you begin. Start by answering the questions at the bottom and work your way up:

This infographic can help you assess how ready you are to write about trauma.

If you lack two or more levels in the Trauma Survivor’s Hierarchy of Needs, strongly reconsider expressive journaling.

Trauma survivors and mental health professionals, please feel free to print out and share the above infographic.

Outline Goals for Your Writing

All projects should have goals. Yes, even heavy projects like expressive journaling.

Goals for expressive journaling, however, differ from creative writing. Instead of word count and completion date targets, think of the big picture, a broader mission for your project.

For example, my memoir and podcast are more than trauma-resolution exercises. As a capstone for my brand narrative, Do You Speak Georgian’s mission is to facilitate much-needed discourse on trauma within the travel community.

Once you’ve thought of a goal (or several), jot it down on a sticky note or whiteboard. Come back to it whenever you feel discouraged.

Intent. Do you wish to share your work with others? If so, how (publishing, poetry slams, etc.).
Personal development. What do you want to learn from your work?
Celebration. Upon completion of your project, how do you plan on celebrating? Will you celebrate with just yourself or with loved ones?

Establish Boundaries Around when to Write

I prefer to write during daylight hours. Photo by Alicia Michelle.

Boundaries are crucial for maintaining healthy relationships; they’re just as crucial for expressive writing.

As barriers that separate you from your writing and its subject matter, boundaries will help you stay grounded in the present as you deep dive into the past:

Always write with a full stomach. Schedule your writing sessions around mealtimes, especially if you get hangry like I do. Take frequent breaks for snacks.
Avoid writing before bedtime. I find that night terrors follow me whenever I write about trauma before bed. Put your pen down 2-3 hours before your regularly scheduled bedtime.
Have a designated space for writing. I never write about trauma in bed, at work, or at the dining table. Make sure your designated writing space is comfortable.
Stop immediately when you feel triggered. Be gentle with your mind and body. Respect them when they ask you to stop writing.

Listen to Your Body

Due to expressive writing’s nature, triggering yourself is a very real possibility. In fact, one should expect it.

Expressive writing, however, should not retraumatize you. To prevent retraumatization, listen to your body as you write. Periodically check in with yourself, where you assess how you feel and whether or not you’re good to continue your writing session.

Indications that you need to pause for the day include:

Breathing. Has your breathing sped up? Have you started holding your breath?
Heart Rate. Is your heart racing? Can you hear it pounding in your ears?
Changes in mood. Has your writing session invoked new emotions, such as despair, anger, and irritability? Have you started crying?
Anxiety. Do you suddenly feel a sense of dread, even though no danger is present?
Muscle tension. Are you clenching your muscles? Note any tightness in your back and shoulders.

Stay Grounded

To keep flashbacks at bay, fill your writing space with stimuli that bookmark your place in the present:

Blankets, pillows, and scarves. In addition to keeping you toasty, blankets and pillows help you feel safe and calm.
Fragrances and essential oils. Wear a scent that’s associated with good memories. If using essential oils, remember to dilute them with a carrier oil before application!
Music. Keep music of your choice playing in the background.
Pets and emotional support animals. If you have animal companions, let them rest in the same room while you write.

Have a Decompression Routine

Expressive journaling makes you enter a dark headspace, a headspace that could negatively impact your quality of life if you let it follow you beyond the boundaries you’ve created.

An effective decompression routine, to-be performed for at least 30 minutes after concluding your writing session, will act as a “refresh” button for your mind and body, where you’ll be pulled out of the darkness and back into the light:

Yoga practice. Yoga’s deep breathing exercises massage your vagus nerve, the nerve that promotes calm feelings and relaxation.
Movies. Light candles and enjoy a movie night featuring your favorite non-triggering film.
Outdoor activities. Weather permitting, spend time around plants, birdsong, and water.
Anxiety-reducing snacks. Munch on relaxing foods, such as green and chamomile teas, dark chocolate, and almonds.

Are you ready to get started with expressive journaling? If so, tell me all about your goals!

Expressive Journaling: How to Write About Trauma