Using expressive writting/journalling

Research findings show that people who regularly engage in expressive writing (also known as journalling) tend to feel happier and more satisfied. Writing about negative feelings and life experiences can help us reduce 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 with social work students (Grant et al., 2014) found that writing about their emotional reactions to practice in diary form significantly improved their reflective ability and empathy and reduced feelings of distress. Studies (e.g. Sexton et al., 2009; Tonarelli et al., 2018) have also found similar benefits for the mental health and wellbeing of healthcare professionals.

Several mechanisms are thought to underlie the benefits of expressive writing – as it involves thinking about experiences as well as expressing emotions, writing helps people process their thoughts and give meaning to their experiences. There is also evidence that expressive writing can improve emotional regulation skills, which is a key aspect of resilience for practitioners.

To get maximum benefit, people should write every day, but it need not take up much time. Studies suggest that expressing emotions in writing for only a few minutes a day can improve wellbeing (Burton & King, 2008).

There is no one ‘correct’ way to do this, but these tips may help:

• Try writing in the third person to give you some distance and even a new perspective.

• Write about your emotional 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 emotional reactions to different situations and individuals and can encourage a more in-depth understanding of your emotions.

Although writing about emotions can be helpful, it may not be effective for people who are experiencing ongoing or serious mental health challenges. Any personal reflections on emotional reactions to work experiences should always be kept in a secure location.