Five Simple Therapeutic Writing Exercises

We have all experienced periods of great fear and anxiety at some point in our lives. For no human being is free from problems. There are times in life when we have to carry heavy burdens. But there is good news. Therapeutic writing exercises are a great way to deal with harmful feelings.

For centuries, pen and paper have proven that they are more than just objects. They also do much more than just write. Because they are tools for our emotions. Isn’t reading the best (and healthiest) way to escape? It takes us into new worlds and helps us to find ourselves. Can’t we achieve the same with writing?

In the 1960s, the American psychologist Ira Progoff instituted the intensive diary method. The basis of this method is that you keep a diary. Since then, numerous studies support the effectiveness of this increasingly popular practice. Therapeutic writing exercises fulfill a very important function. In addition, they are easy. You can perform them anywhere. And everyone is able to do these writing exercises. Now let’s take a look at them.

5 therapeutic writing exercises

To get started, all you need is a pen and a sheet of paper. Put yourself in an environment where you feel relaxed and at ease. If possible, find a spot away from the noise. If you want, you can put on some soft music in the background. Scented candles are also useful. The idea is that you are relaxed and alone.

The diary of positive things

Many people have kept a diary since childhood. In it they write down the anecdotes and interesting things that happen to them. Those are not necessarily happy things. But in this case, your diary should only record the positive things of your day.

And no, that’s not impossible. See it as a challenge. When you get up in the morning, look at all the good things that surround you. Try to pay attention to those things throughout your day. Before you go to sleep, go over your positive observations. You will be surprised when you see that your life is not as gray as you think.

Bring order to your ideas

Take your pen and write down everything that comes to your mind for thirty minutes. It doesn’t matter if it has coherence or lacks meaning. You can also make drawings or lists. Do whatever you want.

It may seem crazy. But it will bring order to your ideas. In addition, it will show you what your most intimate feelings are. It’s a good way to get to know yourself a little more and dig into your own mind.

Ventilate

If something makes you feel bad, write it down. Write a letter about anything that makes you unhappy and take that burden off you. Express all your thoughts: your pain, your fears, your anger. Afterwards you will experience an enormous sense of relief.

Then you can choose whether to burn the letter or give it to the person it is addressed to. Only you know whether the latter is a good idea or not. It can make you feel good, but it can have bad consequences. So think objectively about the consequences before you act.

Design your dreams

Write on a sheet of paper what your dreams are. You probably have many dreams. Some you will not be able to imagine in your head. Think about your dreams and ask yourself if it is really impossible to achieve them. Are you afraid of failure? Is there an alternative that is more realistic?

Whatever you decide, only you can know how far you are willing to go. No one will judge you if you fail. And if you fail, don’t judge yourself either. Design the life you want. Imagine and motivate yourself. Encourage yourself to keep fighting for what you want. For it is far better to try and fail than to wonder.

Write a letter for the bad days

You will have days when everything seems terrible. Stupid little things will make you angry. You will argue with everyone. It will feel like you got up on the wrong foot. But here one of the therapeutic writing exercises can help you. For these bad days keep a letter in your desk or in a safe place, a letter for the bad days.

How are you doing this? Pick a day when you feel happy and write a letter to yourself. Tell your other self how proud you are of him or her. List all the good things you have. On a bad day, you may really need a boost of positive energy. So keep it in a safe place.

Therapeutic writing exercises can be exceptionally beneficial. This is especially true if you’re having a bad day or when you need a little extra confidence. They teach you how to organize your thoughts and process your feelings. In short, they are an emotional support that we sometimes find difficult to get from others.