Table of Contents
Does writing help heal trauma?
By writing, you put some structure and organization to those anxious feelings, he explains. It helps you to get past them. Other research by Pennebaker indicates that suppressing negative, trauma-related thoughts compromises immune functioning, and that those who write visit the doctor less often. rather than increase, and that others can be trusted to understand and help. In addition to avoidance as a defense, those with traumatic histories have typically developed negative cognitions, interpretations, and mental models. It’s important that you show someone reading your trauma narrative the experience rather than just telling them about it. Writing a trauma narrative can also help you discover triggers that you weren’t even aware of. People who have unprocessed trauma often report having commonly known symptoms, such as intrusive thoughts of the event(s), mood swings, loss of memory and more. However, some people may be struggling with unresolved trauma without even realizing it. Ever since people’s responses to overwhelming experiences have been systematically explored, researchers have noted that a trauma is stored in somatic memory and expressed as changes in the biological stress response.
Does journaling about trauma help?
The expressive writing protocol consists of asking someone to write about a stressful, traumatic or emotional experience for three to five sessions, over four consecutive days, for 15-20 minutes per session. Research has found it to be useful as a stand-alone tool or as an adjunct to traditional psychotherapies. Expressive writing can result in a reduction in stress, anxiety, and depression; improve our sleep and performance; and bring us greater focus and clarity. These effects of writing as a tool for healing are well documented. Expressive writing has been found not only to improve the symptoms of PTSD and coping with them, but it also appears to help foster post-traumatic growth, or the ability to find meaning in and have positive life changes following a traumatic event. The simple act of expressing thoughts and feelings on paper about challenging and upsetting events can allow us to move forward by expressing and letting go of the feelings involved. Expressive writing also provides an opportunity to construct a meaningful personal narrative about what happened. In addition to the mental benefits, writing can even improve physical wellbeing. Research by Dr. Pennebaker and Joshua Smyth PhD., Syracuse University, suggests that writing about emotions and stress can boost immune functioning in patients with HIV/AIDS, asthma, and arthritis.
Is writing good for PTSD?
Many people with Post Traumatic Stress Disorder find that writing can help them to understand their PTSD and the symptoms they are experiencing – whether that be a diary of thoughts, notes on a scrap of paper, or by writing a novel. Journaling also helps people hone their focus so that they think about only one thing at a time. When you write your thoughts by hand, you can only write one word at a time. Your thoughts slow down to match your writing speed and you’ll find that it’s easier to slip out of your overthinking mindset. While a journal cannot replace a therapist, it can be therapeutic. What a journal can do is help you to notice patterns in your behaviour and emotional responses. It’s an opportunity to reflect on your experiences, feelings, thoughts and behaviour. Many people benefit from talking about past trauma, and several cultures and professions encourage such sharing. Some people choose not to discuss trauma. Instead, they focus on other people’s issues or more pleasant topics, keeping traumas hidden.
Should I write a book about my trauma?
Some research suggests that writing about trauma is most beneficial when it focuses on meaning and understanding, rather than simply reliving the detail of the event. A mental health professional should be able to help you frame your experience in a way that encourages healing. Although talking about trauma is extremely difficult, it is also necessary for the healing process. This doesn’t mean that you need to relive the details, what’s more, important is opening about the effect it’s had. Talking about the trauma, even just trying to put what happened into words, can actually worsen a victim’s trauma by re-activating it in the brain, and embedding it deeper. Therapy is one way, but not the only way to heal from trauma as there are a variety of ways to heal such as: relationships and connection, re-connecting to our culture and ancestral customs, having a practice such as yoga and/or meditation, expression such as art, dance, and writing, and more.
Does trauma ever fully heal?
There are degrees of trauma. It can be emotional, mental, physical or sexual. It can occur once, or repeatedly. However, it is possible to fully recover from any traumatic experience or event; it may take a long time, but in the end, living free from the symptoms of trauma is worth every step of the journey. Below are some of the most common signs that someone is suffering from unresolved trauma: Anxiety or panic attacks that occur in what would be considered normal situations. A feeling of shame; an innate feeling that they are bad, worthless, or without importance. Suffering from chronic or ongoing depression. Intrusive memories Recurrent, unwanted distressing memories of the traumatic event. Reliving the traumatic event as if it were happening again (flashbacks) Upsetting dreams or nightmares about the traumatic event. Severe emotional distress or physical reactions to something that reminds you of the traumatic event. Trauma is not physically held in the muscles or bones — instead, the need to protect oneself from perceived threats is stored in the memory and emotional centers of the brain, such as the hippocampus and amygdala. This activates the body whenever a situation reminds the person of the traumatic event(s).