Four Steps for Therapeutic Writing

One of the things that I love about writing is that it allows me to process my thoughts, problem-solve, and improve my well-being. I can catch thought distortions, behavior patterns, and consequences that are difficult to recognize during a busy day. Then when I have free time, I can write about how to change my thoughts and actions.

To reap the benefits of therapeutic writing, here are some steps that I find effective.

Identify a recent struggle or trigger

The first thing that often inspires my writing is identifying frequent thoughts and/or triggers. Many times, the triggers spark negative thoughts about my self-worth, work stress, friendship/relationship issues, and awkward situations. These lay the foundation of my writing topics.

For instance, one of my first stories was called Affirmations for Hope. I came up with this topic at a time when I had felt hopeless. Another example was a story about how to overcome the stigma of invisible disabilities. This idea came at a time when I struggled with self-acceptance for my learning disabilities.

You can choose any triggers and thoughts you would like for a writing topic. If this is your first time doing therapeutic writing, I would suggest starting with something that won’t cause too strong of a reaction.

Recall how you reacted to your struggle/trigger.

After you identify your struggle/trigger (your story topic), think about some of the ways you dealt with it. Did you quit your job or drop out of school? Did you start drinking too much? Did you lie to a friend or a partner?

The aforementioned responses are toxic and difficult to think about. Perhaps you have not yet recognized any of your harmful actions. If the latter applies to you, move on to the next step.

Reflect on the consequences of your actions.

Thinking about the consequences of your actions may cause a lot of pain. But from my experience, part of therapeutic writing is being honest with yourself. This way, you will not only know what you need to change; but you will know why you need to change it.

For instance, perhaps you cheated on a test. As a result, your teacher gave you an F. This consequence may have made you feel guilty. You may have also worried about disappointing your parents or failing the class.

Maybe you refused to do a task assigned to you by your boss because it was too hard or boring. As a result, you were written up, demoted, or fired. These consequences may have made you feel foolish, embarrassed, or nervous about the future.

After you identify the negative consequences of your actions and your feelings afterward, you are ready for step number four.

Think about the positive consequences of new actions.

One thing that motivates a positive change is the assurance (or at least the potential) of a positive outcome. This is where reflection and visualization come into play. So far, you might have written down your trigger, response, and consequence. Right now, you don’t like your story.

But what if your story could be different? What would it feel like? What would you do? Let’s go back to the example of cheating on a test and rewrite the story. Here’s a story written in first-person.

I have a hard final coming up. It is worth half of my grade. The class is very hard. I’m already getting a D in it.

The guy sitting next to me is a genius! It is so tempting to cheat on his test. Just one glance at his paper, and —

No! I can’t do it! If I cheat, I’ll get caught like I did last time. Then I’ll automatically fail the test and the class. My parents will ground me all summer. BUT maybe if I study hard enough and ask for help, I’ll earn a good grade. Then I’ll pass the class. My parents will give me more privileges.

Do you see how the tone of the story changed? First, the writer had the problem — dread over a difficult final. Then came the conflict — the temptation to cheat, and the potential consequences. Finally, instead of following through with the temptation and reaping the negative consequences, the writer decided to take a wiser approach — studying and asking for help.

Therapeutic writing doesn’t just have to include a story. It can also be written as a poem, blog, or memoir. To learn about those therapeutic writing forms, read the following story by Rosennab.

Main Points

If there’s one thing I want you to take away from this article, it’s this: Writing is a tangible exercise to make changes possible.

Do not take too long to focus on the struggle/trigger. Acknowledge it, list your thoughts/feelings, and move on. Don’t get so hung up on the negative that you lose sight of the positive.

One more idea that I have is to read your writing out loud. You can read it to yourself, a trusted friend, or a therapist. Hearing your words out loud can help you rationalize your thoughts and decide on the best possible actions.

What are your thoughts on therapeutic writing? Do you have any methods that have worked for you? Please share in the comments.

Thank you for reading my article. If you enjoyed it, check out more of my therapy-related content below.

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