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Writing Can Help Us Heal from Trauma

• Deborah Siegel-Acevedo

Three prompts to get started.

Why does a writing intervention work? While it may seem counterintuitive that writing about negative experiences has a positive effect, some have posited that narrating the story of a past negative event or an ongoing anxiety “frees up” cognitive resources. Research suggests that trauma damages brain tissue, but that when people translate their emotional experience into words, they may be changing the way it is organized in the brain. This matters, both personally and professionally. In a moment still permeated with epic stress and loss, we need to call in all possible supports. So, what does this look like in practice, and how can you put this powerful tool into effect? The author offers three practices, with prompts, to get you started.

Even as we inoculate our bodies and seemingly move out of the pandemic, psychologically we are still moving through it. We owe it to ourselves — and our coworkers — to make space for processing this individual and collective trauma. A recent op-ed in the New York Times Sunday Review affirms what I, as a writer and professor of writing, have witnessed repeatedly, up close: expressive writing can heal us.

• Deborah Siegel-Acevedo is an author , TEDx speaker, and founder of Bold Voice Collaborative , an organization fostering growth, resilience, and community through storytelling for individuals and organizations. An adjunct faculty member at DePaul University’s College of Communication, her writing has appeared in venues including The Washington Post, The Guardian, and CNN.com.

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Exploring the Role of Creative Writing in Mental Health Recovery

by Lauren Barry | Mar 16, 2024 | Mental Health

Whether suffering from mental health issues or not, each person needs a creative outlet. Studies affirm that engaging in such activities and being creative is particularly important for individuals  navigating challenging phases  in their lives. Mental health recovery can be seen as such – a tough period for many individuals experiencing it. One of the ways you can get more in touch with yourself during recovery and better your chances of successfully preventing relapse is to  immerse yourself in a creative writing course  or simply write on your own, maintain an everyday journal, etc. Let us explore the role of creative writing in mental health recovery. 

Exploring the psychological advantages of creative writing

First things first, we’ll take a look at how creative writing helps you  stay mentally balanced  daily. 

Boosting self-esteem

Capturing your thoughts and emotions on paper (and transforming them into literature) is a great way to enforce a positive shift in self-perception. By showing your writing to other people or simply enjoying it in private, in a “for-my-eyes-only” manner, you’ll have  a lot to gain . There will be plenty of praise from your loved ones, but you’ll also have a deeper, more comprehensive understanding of your inner life. 

Strengthening your attention span

There’s no need to underline that we live in an era of short attention spans, Facebook and Instagram reels, TikTok, and so on. People no longer concentrate on content that requires them to focus for more than eight seconds or so. That’s where creative writing in mental health recovery comes as a cure. Here are the facts: writing engages your mind in multitasking – you’re composing, thinking, and reading all at the same time, and that’s how you’re fostering focused attention. In short, the more you write, the stronger your focus and concentration. 

Improving memory

Now, this is especially important for older adults: creative writing can help improve memory. Its main perk is that it organizes ideas and creates mental connections inside the brain. For an even stronger effect, you can opt for non-digital writing, using some good old pencil and paper combo. Handwriting, with its tactile and sensory attributes, has  a solid effect on memory formation : it makes even small notes potent memory triggers. 

Clearer thinking

Creative writing can be quite a powerful tool for thinking and communication. One of the leading brains of this world – Bill Gates – sees it as a way to re-evaluate your thoughts and overall mental activity. Whether you’re indulging in (auto)fiction or its opposite, writing will help you enjoy  a clear head . Also, keep in mind that one shouldn’t wait for inspiration, feel ready, or anything like that, as the process itself is beneficial, and many ideas may unfold during its course. 

How creative writing aids mental health recovery

There are  many studies   that have shown that creative writing (and creative writing groups and courses) aids mental health recovery. Let’s go over the facts! 

Creative writing helps heal addiction-related trauma

Writing about experiences that led or even mildly contributed to the development of mental health issues and addictive tendences is a tried and true practice in addiction treatment and post-recovery period. It helps individuals confront and heal their trauma . Rather than trying to push traumatic experiences into oblivion (which, we know, is never successful), it’s more effective to face them  in broad daylight , channeled through the power of words and literature.

Knowing that all your experiences no matter how devastating or traumatic, can serve as a basis for art means a lot. Also, fostering that kind of attitude will help you be more prepared for things that might come your way in the future.

Creative writing serves as a profound tool for those on the journey of recovery from addiction, offering a means to confront and articulate their experiences and traumas. Such expressive practices enable individuals to transform their struggles into narratives of resilience and hope.

Understanding the importance of a multifaceted approach to healing

We Level Up Treatment Centers  stands at the forefront of addiction and mental health care. Their dedication to providing a spectrum of evidence-based therapies and post-recovery programs reflects a commitment to embracing innovative strategies that support long-term recovery. We Level Up demonstrates a deep appreciation for the therapeutic potential of engaging in creative and reflective practices. This approach underscores the belief that recovery is not only about addressing the physical aspects of addiction but also nurturing the emotional and creative expressions that contribute to a person’s overall well-being.

Sharing is caring (about oneself)

Writing might often seem like a solitary pursuit, but it doesn’t have to be. While there are times when you will need solitude to focus, engaging in a supportive writing community and reading your stuff aloud will help you overcome numerous issues that come with the mental health recovery process.

By attending literary events in your surroundings, joining creative writing courses, or – posting your works online for others to enjoy, you’ll have a clearer understanding of how writing can help you have  a more positive and engaging social life , which significantly helps people going through recovery. 

Being accountable and staying ahead of your goals

Don’t worry; not all writing has to be creative or artistic.

There’s no need to pressure your writing into art by any means. For instance, keeping a simple journal of everyday events or various to-do lists and writing about short-term or long-term goals will aid you in total recovery. Such an action will add some much-needed structure to your week. Therefore, even though this kind of output isn’t solely artistic (although it can be), it will help you feel more motivated and ahead of your goals. 

Creative writing in mental health recovery – a summary

Creative writing in mental health recovery is one of the vital tools in the process. Through self-expression, artistic re-routing, and  mindful self-reflection , it provides many psychological and therapeutic benefits, aiding in the management of mental health challenges. The process promotes understanding, reduces stress, and improves well-being.

Combined with professional therapy in a treatment center, attending a creative writing course might be the thing. Engaging in a supportive community of online or offline writers further strengthens the healing journey.

Literary events, writing groups, and social media platforms create spaces for sharing and connection, making creative writing a powerful avenue for resilience, self-discovery, and recovery.

Author’s bio :

Lauren Barry is a licensed marriage and family therapist, EMDR-approved therapist, and qualified supervisor from Boca Raton, Florida, USA. 

References: 

https://www.bolton.ac.uk/blogs/psychological-benefits-of-creative-writing

https://www.publishingtalk.org/writing/writing-and-mental-health-8-psychological-benefits/

https://www.tandfonline.com/doi/full/10.1080/17533015.2022.2130379  (ext. link)

Photo by  Unseen Studio  on  Unsplash

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Mental Health Resources for Creative Writers

Written by Jack Levinson

When people think of creative writers, they often imagine the stereotypical “tortured artist,” who channels their inner strife into beautiful works of expression. It’s true: many great writers draw from their moments of difficulty to find inspiration and tell stories that are impactful to others. But this doesn’t mean that writers should be less concerned with preserving their mental health than others are. In fact, many would argue that the life of a creative writer requires an especially large amount of discipline, fortitude, and faith – all the hallmarks of putting in the work to protect one’s well-being.

A writer’s life can be hard, requiring great patience and a tenacious work ethic. Beyond the creative pressure writers put on themselves in their creative pursuits, many balance their literary efforts with other forms of employment. It’s no surprise that many working writers report living under great stress, which among other things can often be a huge hindrance to productivity, creating even more stress in its wake. This vicious cycle can be an unfortunate part of writers’ mental health. Indeed, many longtime writers advocate for the benefits of a healthy, conscientious lifestyle, arguing this to be the only way to maintain mental well-being while working diligently on a creative practice.

If you are a writer who is struggling with your mental health, know that there are resources out there to help you.

Writers are often introspective people who might feel that they can manage their emotional wellbeing on their own. But there is no shame in seeking the support of others during times of hardship. In fact, doing so can be a source of tremendous relief and personal empowerment. This is why it’s important to know the signs of mental distress, taking stock of your habits and routines and taking action when things feel amiss.

Writers’ mental health issues include the following:

• Suicidal thoughts
• Addiction and drug abuse
• Compulsive behaviors

These can take a variety of forms and levels of severity for different individuals. What’s important is that you be proactive about finding support when things feel unmanageable.

This guide provides a list of mental health resources for writers who are seeking support, whether from professional counselors and therapists or other writers who can lend a sympathetic ear during hard times.

How Writers Can Use Their Creativity Through Crisis

When discussing strategies to help individuals face their mental health issues, many advocates recommend a free and straightforward activity that’s known to have therapeutic effects: writing. For those who already spend their days doing this – whether for professional or purely creative reasons – this may sound funny, or worse, exhausting. After all, writing may be one of the very sources of anxiety or stress that one is hoping to get past. But mental health experts are serious about the major health benefits of creativity, and as an artist this is something you can use to your advantage.

Therapeutic writing has a distinct purpose from the writing you may do in other parts of your life. It is not oriented toward the goal of publication, and it doesn’t require any other readers. In fact, it can be helpful to determine in advance that what you’re writing will never be shared or otherwise made use of – rather, it is a document that will exist just for you. This alone can have a powerful effect, distinguishing this writing time as separate from the rest of your schedule.

So what do you write? Different people have vastly different approaches. Some take the time to journal directly about their feelings and experiences, putting into words the thoughts that they have recently been dealing with. Others choose to pursue routine practices like automatic writing, which have been found to have effects similar to meditation.

Writing alone is not a cure for mental health issues. But it can be a wonderful way to take space for yourself and examine your inner life.

As a working writer, you have the skills to quickly initiate a self-directed therapeutic technique. Not everyone is able to easily jump into a personal writing practice, but if you already have one, you already have one of the tools you need to take on your personal challenges, illuminating them in words so that you can learn and grow from them.

Writers’ Support Groups

Many writers participate in groups where you read each other’s work, providing useful feedback and insights to improve your craft. But this isn’t the only support writers can provide to one another. Many creative writers form networks that specifically provide mental health support to one another, responding to the unique pressures of the job and the solace that can be found in like-minded people. These support groups can serve as fantastic free mental health resources for writers, offering a space of solidarity and empathy in the face of issues that are difficult to take on alone.

To be clear, these support groups are not designed for critique, networking, or other forms of professional guidance. They are intended to discuss writers’ mental health and the particular choices writers are faced with that others might not understand.

Below is a list of a few of the top writers’ support groups to turn to when you are in need.

Insecure Writers’ Support Group

True to its name, this support group is specifically designed as a space to help writers deal with the emotional difficulty of their profession. As an added bonus, their website includes professional tips and opportunities for working writers.

The Novelry

Among its other offerings, The Novelry offers a variety of workshops and support groups for writers. Some of these are oriented around traditional critiques, but others are designed specifically for authors to find spaces of encouragement and understanding.

Poets & Writers

Poets & Writers offers an extensive index of writers groups ranging from online to in-person. Some of these groups are intended to share and discuss work, while others are designed more primarily for moral support. One must create a free P&W account to browse their offerings.

Writers Helping Writers

This organization offers multifaceted mental health resources for writers, including how-to guides, self-publishing software, and in-person workshops in locations spanning the United States and Canada to help facilitate connections between professionals.

Advocacy and Educational Resources

If you are not looking to necessarily work directly with others but would like to learn more about writers’ mental health issues and strategies to improve your day to day wellbeing, the following provide educational materials on a range of topics. These are terrific mental health resources for writers to keep bookmarked for times of need.

American Psychological Association

This article offers a research-based argument for the connection between creativity and mental health, outlining how writing can help people overcome mental health challenges and even strengthen the body overall.

Gotham Writers: The Writing Therapist

In this article, a writer turned therapist shares his insights into the creative process, the working conditions for writers, and what writers can do to address their unique mental health concerns.

PEN America: Community Amid Coronavirus: Mental Health Tips for Writers

This article by PEN America was written during the height of the COVID-19 pandemic but contains many recommendations that are still pertinent today, including tips for working from home as a writer and other techniques to strengthen one’s mental health.

Psych Central: The Power of Writing: 3 Types of Therapeutic Writing

This article provides three different techniques that can be used as forms of therapeutic writing, with strategies you can try out right away. This is an excellent resource for those who are seeking free mental health resources for writers.

Positive Psychology: Writing Therapy: How to Write and Journal Therapeutically This guide from Positive Psychology explains how creativity and wellness go hand in hand, explaining the benefits of using writing as a therapeutic exercise to help you take the reins on your mental health.

Publication Coach: How Cognitive Behavioral Therapy Can Help Writers

This article discusses the mental health techniques of CBT and how they can be employed during difficult parts of the writing process. It also makes the important link between a writer’s productivity and their own mental wellbeing.

Therapy and Counseling Services for Writers

The tried-and-true option for dealing with mental health issues is through direct counseling, which is seen as one of the most effective ways for individuals to approach personal issues. Indeed, talking through one’s problems can be critical to writers’ mental health; though you may be used to sharing your innermost thoughts with the blank page, the supportive ear of another can do wonders in turning your mindset around.

The resources listed below link to counseling services that are specifically designated as being for artists, writers, and other creatives. However, if you can’t find a therapist in your area from the provided organizations, don’t fret – many other options for therapeutic services are out there that could accommodate your needs.

Write By Night: Writer’s Block Counseling

Though named “Writer’s Block Counseling,” these services are available to help writers with more than just finishing their novels. They are supportive programs customized around your needs to help address a range of writers’ mental health needs.

ZenCare: Artists’ Mental Health

This platform is designed to help individuals find therapists in their area. Their search function includes a tag for those specializing in artists’ mental health, which is a category that certainly includes writers.

Taking the next steps to start a creative writing career

While sitting down to write feels like an immense chore to some, for others, it is a calling. Those who are determined to start careers as creative writers are often unshakable in their convictions and sense of purpose. If you know that you are called to pursue a career in creative writing, CreativeWritingEDU.org has all the resources you need to launch a thriving career.

The first step to becoming a working writer is receiving your degree. Our Creative Writing Degree Guide provides extensive information on the different options out there for creative writers and the questions they should think through before applying to writing programs.

For additional information on career paths, personal perspectives on the writing process, tips and tricks for new writers, and more, visit our blog here .

Finally, visit our homepage for a general overview of the lay of the land for aspiring creative writers as well as an index of creative writing programs by state.

• Mar 11, 2019

Creative Writing Prompts for Mental Health

Updated: Mar 12, 2019

There is plenty of great research proving that journaling and creative writing can improve mental, and even physical health. Writing is a powerful tool that can be used for so many things; making sense of difficult situations, identifying and understanding big emotions, easing loneliness, cultivating meaning, improving self-esteem, learning to forgive...the list goes on!

However, all writers can attest to the anxiety that a blank page can induce. It's a lot of pressure to sit down and figure out how to write something that improves your mental health. If you're not sure where to begin, skim through the following prompts and write to the prompt that speaks to you the mos

Personify your anxiety, panic, depression, or addiction. Give it a name, a voice, a physical form-human or otherwise. When your symptoms are at their worst, what is this being saying to you? What do you want to say back? (For some reason, my anxiety is an insidious green version of Mad Magazine's Spy vs. Spy pictured below. His name is Jeff).

Ten years from now, in a perfect world, who are you and what are you doing with your life?

What positive things are you doing in your life right now that you never get thanked for? How would things change if you started being appreciated for those actions?

Do you have ghosts?

Write about a time you meant to go one place, but ended up somewhere else.

Spend some time thinking about who your alter-ego might be. How does this person look/act/dress? What pieces of yourself does your alter-ego express?

Are there cycles or seasons to your life that you haven't thought about before? How do you know you are in one of these cycles/seasons?

What is terrifying?

What is awe-inspiring?

What are you f---ing mad about?

Here, at the tail end of winter in Denver and Summit County, many of us need a little boost in mood and energy to get us through to those warmer, sunnier summer months. Writing can be a great addition to your self-care practice, which is especially important during the darker, colder times of year.

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Creative Writing Lecturer, Cardiff Metropolitan University

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Christina Thatcher does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.

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Ernest Hemingway famously said that writers should “write hard and clear about what hurts” . Although Hemingway may not have known it at the time, research has now shown that writing about “what hurts” can help improve our mental health .

There are more than 200 studies that show the positive effect of writing on mental health. But while the psychological benefits are consistent for many people, researchers don’t completely agree on why or how writing helps.

One theory suggests that bottling up emotions can lead to psychological distress . It stands to reason, then, that writing might increase mental health because it offers a safe, confidential and free way to disclose emotions that were previously bottled up .

However, recent studies have begun to show how an increase in self-awareness , rather than simply disclosing emotions, could be the key to these improvements in mental health.

In essence, self-awareness is being able to turn your attention inward towards the self . By turning our attention inward, we can become more aware of our traits, behaviour, feelings, beliefs, values and motivations.

Research suggests that becoming more self-aware can be beneficial in a variety of ways. It can increase our confidence and encourage us to be more accepting of others . It can lead to higher job satisfaction and push us to become more effective leaders . It can also help us to exercise more self-control and make better decisions aligned with our long-term goals.

Self-awareness is a spectrum and, with practice, we can all improve. Writing might be particularly helpful in increasing self-awareness because it can be practised daily . Rereading our writing can also give us a deeper insight into our thoughts, feelings, behaviour and beliefs.

Here are three types of writing which can improve your self-awareness and, in turn, your mental health:

Expressive writing

Expressive writing is often used in therapeutic settings where people are asked to write about their thoughts and feelings related to a stressful life event. This type of writing aims to help emotionally process something difficult .

Research shows that expressive writing can enhance self-awareness , ultimately decreasing depressive symptoms , anxious thoughts and perceived stress .

Reflective writing

Reflective writing is regularly used in professional settings, often as a way to help nurses, doctors, teachers, psychologists and social workers become more effective at their jobs . Reflective writing aims to give people a way to assess their beliefs and actions explicitly for learning and development.

Writing reflectively requires a person to ask themselves questions and continuously be open, curious and analytical. It can increase self-awareness by helping people learn from their experiences and interactions. This can improve professional and personal relationships as well as work performance, which are key indicators of good mental health .

• Creative writing

Poems, short stories, novellas and novels are all considered forms of creative writing. Usually, creative writing employs the imagination as well as, or instead of, memory, and uses literary devices like imagery and metaphor to convey meaning.

Writing creatively offers a unique way to explore thoughts, feelings, ideas and beliefs. For instance, you could write a science fiction novel that represents your concerns about climate change or a children’s story that speaks to your beliefs about friendship. You could even write a poem from the perspective of an owl as a way to represent your insomnia.

Writing creatively about challenging experiences, like grief , can also offer a way to communicate to others something which you feel is too complicated or difficult to say directly.

Creative writing encourages people to choose their words, metaphors and images in a way that really captures what they’re trying to convey. This creative decision-making can lead to increased self-awareness and self-esteem as well as improved mental health .

Writing for self-awareness

Self-awareness is a key component for good mental health and writing is a great place to start.

Why not take some time to write down your feelings about a particularly stressful event that has happened during the pandemic? Or reflect on a difficult work situation from the last year and consider what you have learned from it?

If you prefer to do something more creative, then try responding to this prompt by writing a poem or story:

Think about the ways your home reveals the moment we are currently in. Is your pantry packed with flour? Do you have new objects or pets in your home to stave off loneliness or boredom? What you can see from your window that reveals something about this historic moment?

Each of these writing prompts will give you a chance to reflect on this past year, ask yourself important questions, and make creative choices. Spending just 15 minutes doing this may give you an opportunity to become more self-aware – which could lead to improvements in your mental health.

• Mental health
• Self-awareness

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