Dr. James Pennebaker and Dr. Joshua Smyth have written a must-read book, Opening Up by Writing it Down. The focus of the book is the psychological and physical benefits of translating thoughts into language and expressing them verbally and in writing. The book makes a persuasive case why keeping thoughts and emotions bottled up is very unhealthy and, conversely, why expressing them has a multitude of physical and mental benefits.

The book goes into detail about how to put expressive writing into practice. Here are some suggestions taken directly from the book:

  • “Find a time and place where you won’t be disturbed”.
  • “Promise yourself that you will write for a minimum of 15 minutes a day for at least three or four consecutive days, or a fixed day and time for several weeks”.
  • “Once you begin writing, write continuously”.
  • “If you are unable to write, you can talk into a tape recorder”.
  • “Whatever your topic, it is critical to explore both the objective experience (t.e., what happened) and your feelings about it. Really let go and write about your very deepest emotions. What do you feel about it and why do you feel that way? How does it influence your life? Your relationships? Your goals and dreams?”
  • “The evidence suggests that writing about significant experiences does not need to be done that frequently”.
  • “Most of the (journal) entries do not grapple with fundamental psychological issues”.
  • “Don’t use writing as a substitute for action or as some other type of avoidance strategy”.
  • “In many cases, it is wise to keep what you have written to yourself – this will help you be completely honest with yourself in your writing. You might even destroy it when you’re finished”.
  • “From a health perspective, you will be better off making yourself the audience”.
  • While talking into a recording device is effective, the authors’ bias is that “longhand writing makes a bit more sense, since you need only paper and pen and a quiet spot to disclose feelings. Writing also slows you down a bit, helping you to tackle one aspect at a time of what are often complicated and emotionally challenging experiences”.
  • “You may feel a little sad or a little depressed immediately after writing. These negative feelings usually dissipate within an hour or so”.
  • “Writing serves you best as a form of ongoing preventive maintenance”.

Opening Up by Writing it Down contains some detailed expressive writing instructions. The authors suggest that you “write about your deepest emotions and thoughts about the most upsetting experience in your life”. These thoughts frequently emanate from childhood and one’s relationship with one’s parents. They write “How is this experience related to who you would like to become, who you have been in the past, or who you are now?” They emphasize the importance of “really letting go and exploring your deepest emotions and thoughts”.

Pennebaker and Smyth end the book by writing:

“Writing should give you a little distance and, hopefully, enhanced perspective on your life. Over time, that may very well help you feel better”.

For every adult, Opening Up by Writing it Down should be required reading.