How putting pen to paper can transform mental health

For centuries, people have turned to writing to make sense of their thoughts, process emotions, and gain clarity. Diaries, letters, and even scribbled notes have served as outlets for the human experience. But what if writing isn’t just an emotional release, but a powerful therapeutic tool? Research suggests that writing therapy, known in psychotherapy as structured, intentional writing exercises, can have profound effects on both mental and physical health.¹

Why writing works

The idea that writing can heal isn’t new. Psychologists have long recognised the benefits of verbal expression, particularly in counselling and therapy.² But what makes writing unique is its ability to help people organise their thoughts, reframe traumatic experiences, and regulate emotions in a way that talking alone may not achieve.

Writing therapy, also known as expressive writing or written disclosure therapy, was first studied in the 1980s.² During this initial research, it was found that individuals who wrote about traumatic events for just 20 minutes a day over several days reported better physical health, improved immune function, and fewer visits to the doctor compared to those who wrote about superficial topics. Since then, numerous studies have reinforced these findings, showing that writing can help people recover from trauma, manage anxiety and depression, and even reduce symptoms of chronic illness.^1,3

The science behind the words

What happens in the brain when we write? Neuroscientists believe that writing allows for cognitive processing of difficult experiences, enabling the brain to make sense of and integrate memories in a more structured way.⁴ It engages the prefrontal cortex (the area responsible for reasoning and self-regulation), while reducing activity in the amygdala (the part of the brain linked to fear and emotional distress).⁵

One of the key mechanisms at play is cognitive reappraisal, which is the ability to reinterpret and reframe an experience. When people write about painful events, they are forced to put those emotions into words, which can help them process their feelings in a more rational and detached manner. Over time, this process reduces the emotional charge of the experience, making it easier to move forward.⁶

Another benefit of writing is its ability to portray a sense of narrative coherence. People naturally seek meaning in their experiences, and writing provides an opportunity to construct a coherent story about what has happened. Research has found that individuals who develop a more structured and positive narrative around their trauma tend to experience lower levels of stress and improved psychological wellbeing.¹

The physical benefits of writing

While writing therapy is often associated with emotional healing, its benefits extend far beyond mental health. Studies have shown that expressive writing can:⁷

• Lower blood pressure and improve heart health by reducing stress responses and lowering activity of the autonomic nervous system.

• Boost immune function, helping the body fight off infections more effectively by increasing white blood cell activity and lowering cortisol.

• Reduce chronic pain, particularly in conditions like chronic pelvic pain, by reducing stress, lowering cortisol, and rewiring the brain’s pain response.

• Improve lung function in individuals with asthma by reducing stress and consequent inflammation caused by stress, as well as improving immune regulation.

  The link between writing and physical health is thought to be connected to stress regulation. Chronic stress is known to have a detrimental effect on the immune system, cardiovascular health, and overall wellbeing.⁸ Writing, by reducing stress and promoting emotional regulation, may help counteract these negative effects.^1,7

Can writing therapy be your calling?

The beauty of writing therapy is its accessibility. Unlike traditional therapy, which requires face-to-face interaction with a therapist, writing can be done privately, at any time, and at no cost (aside from stationary). It’s particularly beneficial for individuals who struggle to express their emotions verbally, whether due to trauma, cultural stigma, or personal discomfort with sharing.

Research has shown that writing therapy can be effective for:¹

• Individuals with post-traumatic stress disorder (PTSD), helping them process and reframe distressing memories

• People with depression and anxiety, providing a structured way to explore and manage their emotions

• Patients with chronic illnesses, as a tool for coping with pain and improving overall quality of life

• Those going through bereavement, enabling them to express grief and find meaning in loss

Writing has also been used in cognitive behavioural therapy (CBT), where patients keep thought diaries to challenge negative thinking patterns.⁹ Similarly, Acceptance and Commitment Therapy (ACT) incorporates writing to help individuals process difficult emotions and develop greater psychological flexibility.¹⁰

Does writing work for everyone?

While the evidence supporting writing therapy is compelling, it’s not a universal solution. Some studies have found inconsistent results, particularly in individuals with severe mental health conditions. In some cases, writing about traumatic events too soon after they occur may intensify distress rather than relieve it.¹¹

For writing therapy to be effective, you need to have a structured approach. Simply venting emotions on paper may not yield the same benefits as guided exercises that encourage reflection, cognitive restructuring, and meaning-making. You may even benefit more from combining writing with professional therapy rather than using it as a standalone tool.

How to get started with writing therapy

If you’re interested in trying writing therapy, here are some simple exercises to get started:

1. Expressive writing

Write about a stressful or traumatic event for 15–20 minutes a day, for three to four consecutive days. Focus on your deepest thoughts and feelings. Don’t worry about grammar or spelling, this is purely for you.

2. Gratitude journaling

Each day, write down three things you are grateful for. Studies have shown that this practice can improve mood, reduce stress, and enhance overall wellbeing.¹²

3. Future self exercise

Imagine your life five years from now, having overcome your current struggles. Write a letter to your future self, detailing the steps you took to get there. This technique is often used in positive psychology interventions to enhance motivation and resilience.

4. The unsent letter

Write a letter to someone who has caused you pain without the intention of sending it. This exercise can help release pent-up emotions and bring closure.

Extra help for those struggling

If you’re struggling with your mental health, know that you’re not alone—help is available. Whether you’re feeling overwhelmed, anxious, or just need someone to talk to, these organisations offer free and confidential support:

• Samaritans – Available 24/7 for anyone in distress. Call 116 123 for free or visit www.samaritans.org.

• Mind – Provides advice and support for mental health challenges. Call 0300 123 3393 or visit www.mind.org.uk.

• CALM (Campaign Against Living Miserably) – Focuses on suicide prevention and mental wellbeing, particularly for men. Call 0800 58 58 58 (5 pm–midnight) or visit www.thecalmzone.net.

If you’re in immediate danger or need urgent help, please contact 999 or visit your nearest A&E. You’re not alone, and support is always within reach.

The numan take

Writing therapy offers a compelling blend of accessibility, effectiveness, and self-empowerment. While it may not replace traditional therapy for those with severe conditions, for many, it serves as a valuable tool for processing emotions, reducing stress, and gaining clarity. So, if you’re looking for a way to manage stress, process emotions, or gain perspective, pick up a pen. The words you write could be the first step towards healing.

References

1. ^{Ruini C, Mortara CC. Writing technique across psychotherapies—from traditional expressive writing to new positive psychology interventions: A narrative review. J Contemp Psychother [Internet]. 2022;52(1):23–34. Available from: http://dx.doi.org/10.1007/s10879-021-09520-9}

2. ^{Pennebaker JW, Beall SK. Confronting a traumatic event: toward an understanding of inhibition and disease. J Abnorm Psychol [Internet]. 1986;95(3):274–81. Available from: http://dx.doi.org/10.1037//0021-843x.95.3.274}

3. ^{King LA. The health benefits of writing about life goals. Pers Soc Psychol Bull [Internet]. 2001;27(7):798–807. Available from: http://dx.doi.org/10.1177/0146167201277003}

4. ^{Rashid T. Positive psychotherapy: A strength-based approach. J Posit Psychol [Internet]. 2015;10(1):25–40. Available from: http://dx.doi.org/10.1080/17439760.2014.920411}

5. ^{DiMenichi BC, Ceceli AO, Bhanji JP, Tricomi E. Effects of expressive writing on neural processing during learning. Front Hum Neurosci [Internet]. 2019;13:389. Available from: http://dx.doi.org/10.3389/fnhum.2019.00389}

6. ^{Troy AS, Shallcross AJ, Brunner A, Friedman R, Jones MC. Cognitive reappraisal and acceptance: Effects on emotion, physiology, and perceived cognitive costs. Emotion [Internet]. 2018;18(1):58–74. Available from: http://dx.doi.org/10.1037/emo0000371}

7. ^{Baikie KA, Wilhelm K. Emotional and physical health benefits of expressive writing. Adv Psychiatr Treat [Internet]. 2005;11(5):338–46. Available from: http://dx.doi.org/10.1192/apt.11.5.338}

8. ^{Chu B, Marwaha K, Sanvictores T, et al. Physiology, Stress Reaction. [Updated 2024 May 7]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK541120/}

9. ^{King BR, Boswell JF. Therapeutic strategies and techniques in early cognitive-behavioral therapy. Psychotherapy (Chic) [Internet]. 2019;56(1):35–40. Available from: http://dx.doi.org/10.1037/pst0000202}

10. ^{Hayes SC. Acceptance and Commitment Therapy, Relational Frame Theory, and the third wave of behavioral and cognitive therapies - republished article. Behav Ther [Internet]. 2016;47(6):869–85. Available from: http://dx.doi.org/10.1016/j.beth.2016.11.006}

11. ^{Mugerwa S, Holden JD. Writing therapy: a new tool for general practice? Br J Gen Pract [Internet]. 2012;62(605):661–3. Available from: http://dx.doi.org/10.3399/bjgp12X659457}

12. ^{Fekete EM, Deichert NT. A brief gratitude writing intervention decreased stress and negative affect during the COVID-19 pandemic. J Happiness Stud [Internet]. 2022;23(6):2427–48. Available from: http://dx.doi.org/10.1007/s10902-022-00505-6}