The Ultimate Method for Practicing Therapeutic Writing
Therapeutic writing is a powerful tool for calming the mind, clarifying thoughts, and understanding oneself better. What makes it even more fascinating is that there is no single way to do it. Each person can adapt this practice to their own sensitivity and needs.
For those who hesitate or don’t know where to start, here is THE ultimate method of therapeutic writing. A simple, intuitive, and liberating approach that can transform your daily life.
Method 1: Let Your Mind Guide Your Pen
The idea behind this method is simple: don’t overthink, don’t plan, and write whatever comes to mind. This is sometimes called free writing or automatic writing.
Open a notebook, grab a pen (or open a digital document if you prefer), and start putting on paper everything you feel, think, or imagine in the present moment.
Don’t aim for perfection. Spelling, syntax, or even the logic of your words don’t matter here. You could even write in a mix of languages or incomplete sentences. The goal is to empty your mind without restraint, without filters.
The Benefits of Free Writing
1. Calming the Mind
Instead of dwelling on negative thoughts or stressful ideas, writing them down helps externalize them. Once on paper, they no longer loop endlessly in your mind. This frees up mental space for more positive or productive things.
2. Understanding Your Thought Patterns
By writing everything that comes to mind, you create a kind of mirror of your thoughts. These writings, even if they seem incoherent or trivial, reflect your current state of mind. By rereading them, you may detect recurring patterns or emotional blocks you hadn’t identified before.
3. Feeling Relieved
Writing is like laying down a burden you’ve been carrying on your shoulders. Even if the words you write don’t immediately solve your problems, they act as a release valve for your inner tensions.
Example Exercise
Imagine you’ve had a stressful day. You open your notebook and start writing a letter about a moment from your day:
"The subway was crowded, and I had no space to breathe properly. When I look at all these people without smiles, without light, I wonder who they really are. I try to guess their personalities, their names, even their jobs. Then, I become aware of this strange system: waking up in the morning to go to work and returning home in the evening just to sleep. I’m afraid my life is slipping through my fingers. I need to enjoy it, to feel alive."
This short passage captures your emotions at the moment. Maybe at first, you felt a vague anxiety without being able to name it. But by writing, you realize that what bothers you is the monotony of daily life and the fear of missing out on life.
This realization can then inspire you to think about solutions: How can you introduce more joy, spontaneity, or novelty into your days?
A Few Tips to Get Started
If you’re new to therapeutic writing, here are some tips to make this method easy to adopt:
- Set a specific time in the day – Preferably write in the morning to start your day with a clear mind or in the evening to process your thoughts before bed.
- Keep it short – No need to aim for an hour of writing from the start. 10 to 15 minutes is enough to begin with.
- Be kind to yourself – If you struggle to write, that’s okay. Start with a few simple words, describe your surroundings, or even write about how you feel being stuck. Everything is valid.
When Writing Becomes a Habit
The more you practice free writing, the more it will become a routine. What may initially feel like a forced exercise will gradually turn into a genuine moment of relaxation. You will start to see this time as a calm space where you can be completely honest with yourself, without judgment or constraints.
By incorporating this method into your life regularly, you will not only gain a better understanding of yourself but also experience an overall improvement in your mental well-being.
So, what are you waiting for? Open your notebook and start writing—your pen is waiting for you.