Using compassion-focused expressive writing

Compassion-focused expressive writing can help us overcome self-criticism and develop the self-reflection that underpins self-compassion.

Research indicates that people who regularly engage in expressive writing tend to feel happier and more satisfied. Writing about negative emotions and life experiences can alleviate stress, depression and anxiety and discourage unhealthy rumination. It can even improve immune system functioning and physical health. There is also evidence that writing about positive experiences can be beneficial for wellbeing.

Research conducted with social work students (Grant et al., 2014) revealed that writing about their emotional responses to practice significantly improved their reflective ability and empathy and reduced feelings of distress. Similar benefits have been observed among healthcare professionals (e.g. Sexton et al., 2009; Procaccia et al., 2021; Tonarelli et al., 2018). Expressive writing is believed to benefit individuals by encouraging them to reflect on their experiences and express their emotions, by helping them process thoughts and attribute meaning to these experiences. It also enhances emotional regulation skills, a critical component of resilience for practitioners. 

To maximise benefits, people should write about their emotions every day, but dedicating just a few minutes to this task can significantly enhance wellbeing (Burton & King, 2008). While there is no ‘correct’ method for expressive writing, the following tips may prove helpful:

• Set aside regular time: Dedicate a specific time each day for expressive writing. Consistency is key to reaping benefits.

• Create a conducive environment: Find a quiet and comfortable space where you can focus without distractions.

• Choose your medium: Decide whether you prefer writing by hand or typing on a compute, whatever method feels most comfortable and natural for you.

• Write freely: Let your thoughts flow freely without judgement or censorship. Do not worry about grammar, spelling, or punctation and resist the urge to edit or make corrections as you write.

• Write about your responses to specific situations: i.e. those that evoked negative feelings (e.g. fear, confusion, embarrassment or frustration) and those that were positive (e.g. satisfaction, pride, or a sense of meaning).

• Make a note of what you were doing and who you were with; this can help you identify patterns to your reactions and facilitate a more in-depth understanding of your emotions.

• Focus on emotions: Write about your feelings and emotional experiences, both positive and negative.

• Be honest and authentic: Write from the heart, without trying to impress or please anybody else.

• Use descriptive language: Paint a vivid picture with words to convey the depth of your emotions and experiences.

• Use different perspectives: Writing in the third person can provide you with distance and a fresh perspective on your experiences.

• Reflect on your writing: Take some time to reflect on what you have written and how it makes you feel. 

• Practice self-compassion: Be kind and gentle with yourself as you explore your emotions through writing. 

It is important to note that while writing about emotions can be beneficial, it may not be suitable for people experiencing persistent or severe mental health challenges. Any personal reflections on emotional reactions to work experiences should be kept confidential and securely stored.