Today’s fast-changing world leaves a human with so many things to think and to plan for the future.

In comparison to life, hundreds of years ago, which was really simple and stress-free, nowadays, life is busy and full of tensions though.

We have grown so far from wheels to wireless connections, but we have also invited so many mental and emotional issues. This is because we need to do a lot to survive and cope with this modern era.

Keeping a lot of things in mind may cause stress some times. It impacts our behavior, character, and habits.

Any particular individual needs to deal with this stress peacefully, without getting into panic or else it could harm your mental conditions.


Understanding Stress

Stress is a condition when your mind is working in an extreme position.

It does not have answers to the problems and suggests you often to either fight the problem or run away.

In other words, it can be simply said, it is working in a 1/0 or Yes/No situation.

Whenever you sense any trouble, either it is imaginary, or in reality, your body’s defence system stated working rapidly. It is an automatic process known as “fight-or-flight” reaction or the “stress response”.

Positive stress can lead to many significant events, such as energetic working, quick response, extra efforts, and etc.

However, if your body and your mind get stressed out frequently, that often happens in this demanding world, it could have severe effects on your mental health. It could result in:

  • Sleep problems
  • Heart disease
  • Digestive problems
  • Reproductive issues
  • Pain of any kind
  • Autoimmune diseases
  • Skin conditions, such as eczema
  • Thinking and memory problems
  • Depression and anxiety
  • Weight problems


Coping With Stress

If you have a feeling anytime, that you have started overthinking on different issues, and it keeps you upset, do not hesitate to consult a Mental Health Specialist.

There could be several reasons for this situation. It may be due to workload, being alone, financial crises, or many more.

What you need to do is try to be happy. Start exercising, get connected with the people, have a break from work, eat a healthy diet, and most importantly learn how to relax.


Expressive Writing as a Stress Reliever

The most suitable method for coping with stress is expressive writing. Now, ‘what is expressive writing?’ could be the question in your mind.

According to Psychreg:

“Expressive writing is the act of expressing ourselves through writing.”

Psychologists also termed it as ‘words that heal’. It is an easy way to explore and express your very own feelings through writing.

You just let your words flow regardless of grammar and punctuation issues. It allows you to write whatever is in your mind and heart. It focuses more on your feelings rather than any event, person in particular or specific activity.

This connection between expressive writing and wellness was introduced by Dr James Pennebaker.

He was the Psychology Chair at the University of Texas, Austin. During the research, he developed an expressive writing technique that had a fruitful impact and potential benefits on mental health.

His prompt was tested hundreds of times, and the outcome was positive.


How To Perform Expressive Writing?

Let us have a look at a brief description of how you can perform expressive writing according to Pennebaker’s techniques.

1. What To Write?

It is not difficult to understand what you should write, because you do not need to think a lot about this. Just write what comes in your mind. It is more about what you are thinking, dreaming, or worrying about.

It could be any issue or any memory that has affected your life recently or in the past. It might be any subject or event you are trying to avoid for some time.

Putting it right through your words will help you vomit these stuff out of your mind, resulting in a more relaxed and happy mindset.


2. How To Write?

Try to concentrate on your feelings and be the Australian Master of your composition. Just focus on what is currently in your mind and get words to describe it.

Do not worry about typos, grammar, and punctuation. I would even suggest, if you are unable to manage complete sentences to express your feelings, just write down the list of words that describe the scenario in your mind.

Try not to structure your experience in some other manner than in which your mind has really seen it. The language will naturally shape your words into a reasonable event.


3. When To Write?

According to Pennebaker, it is more impactful if you write it in the evening as all the events of the days have passed and now you can express it in words conveniently.

However, as an alternative, you can also write in the morning.


4. Where To Write?

Amanda Hessen – A Psychology Tutor at CrowdWriters during a seminar stated:

“Even though I’m associated with a company named as Crowd Writer, but I will suggest you not be a one when it comes to Expressive Writing. It required privacy and personal space. Your environment decides how much your expressive writing will affect your mental health recovery.”


Follow These Instructions When You Perform Expressive Writing

Pennebaker, in his book “Writing to Heal”, described some instructions that should be followed to get better and quick results.

Listed are the points taken from his book, which should be followed so that you can cope with the stressful conditions as soon as possible.

1. Consistency:

It is the primary key. Simply like medication, which you cannot miss any single day, you must not miss writing. Write it on a daily basis.


2. Duration:

Start with 15 minutes initially. You can increase the period gradually as you are comfortable with the technique.


3. Continuity:

It is advised to keep your pen on the paper. You must not stop writing at any insistence.

If you stop, you might think what to write next, and that’s what Pannebaker doesn’t want you to think of.

It will not remain natural if you have thought something to write about. Pannebaker wants it to be natural at all and directly through your emotions.


4. Flip-out-Rule:

Before starting, just realize what you might be writing, and if you think you could write continuously for fifteen minutes, then you may skip that subject or event.


5. Keep It Hidden:

Do not showcase your feelings to anyone else. It is very personal, and you are only writing for yourself.


Reflection and Results

After you are finished with writing, give it a look to reflect on what you have written.

Keep this exercise for a few days or week and then start writing about the change you feel in your life.

It is essential to observe the positive changes around you widely and write it down, and I’m sure this technique will help you recover from stress. Best of luck!

Author: Stella Lincoln

Stella Lincoln is a woman of her words. She has experienced stress in her life and coped it with expressive writing. She liked the technique so much that even today, she used to express her feeling in her personal journal. She is associated with Academist Help and owns a blog Educator House .