Dr. James Pennebaker came up with a 4-day journaling protocol for improving mental health and studied it's effects which are many, and well-documented.
Positive effects include: better sleep, less pain and depression in people going through cancer treatment, lessening of symptoms in people with lupus, relief of IBS symptoms, reduced arthritic pain and other general increases in perceived wellbeing.
Here I've distilled the instructions for the journaling process from the book for reference.
Citation
Dr. Pennebaker's book is an excellent resource if you want to get deeper into this practice. The book also includes instructions for poetic writing, transactional writing, affirmative writing, legacy writing, and writing to break mental blocks and change perspectives.
Pennebaker, J. W., & Evans, J. F. (2014). Expressive writing: Words that heal. Idyll Arbor, Inc.
James W. Pennebaker
Dr. Pennebaker's Journaling Process - Overview
For the next four days, you will write about a trauma or emotional upheaval that has profoundly affected your life.
- Choose a topic that is deeply meaningful or important to you, and that has been deeply impactful on your life.
- Write continuously, without stopping and without regard for spelling and grammar for 15-20 minutes
- Write for yourself, completely letting go and exploring your deepest thoughts, emotions, and associated events and relationships that are connected to this topic. Do not show anyone else your writing.
- Do this for four consecutive days.
Daily Journaling Prompts
Dr. Pennebaker recommends tracking your experience after each writing session, by completing a brief questionnaire, which is included at the bottom of this page for your reference.
Day One
Write about your deepest thoughts and feelings about the trauma. As you write, explore how this event connects to other parts of your life:
- How is it related to your childhood, parents, and close family?
- How is it connected to people you have loved, feared, or been angry with?
- How does it relate to your current life - friends, family, work?
- How is it related to who you have been, who you would like to be in the future, and who you are now?
It's particularly important today to let go and examine your deepest emotions and thoughts. Write continuously for the full twenty minutes. Then fill out the questionnaire at the bottom of this page.
What to expect: The first day is typically the most difficult. Writing may bring up unexpected emotions, but it might also flow easily if you've been keeping these thoughts to yourself for a long time.
Day Two
Today, examine your very deepest emotions and thoughts. You can write about the same topic or a different one.
Try to link the trauma or upheaval to other parts of your life. Remember that a trauma can influence every aspect of your existence - your relationships, how you and others view you, your work, and your perspective on your past.
Begin thinking about how this upheaval affects your life in general. You might also explore how you may be responsible for some of the trauma's effects.
Then fill out the questionnaire at the bottom of this page.
What to expect: You may notice your topic shifting or your writing style changing. Some people begin seeing things in a different light.
Day Three
Continue exploring your deepest thoughts and emotions about what's affecting your life most right now, as it relates to—or stems from—the trauma or upheaval that you've been writing about.
It's important not to simply repeat what you've already written. Explore the same general topic from different perspectives. As you write, consider:
- What are you feeling and thinking?
- How has this event shaped your life and who you are?
- Allow yourself to explore those deep issues about which you may be particularly vulnerable
Then fill out the questionnaire at the bottom of this page.
What to expect: The third day is often significant. Some people reach critical issues they've been avoiding and dive deeper, while others who opened up immediately might begin running out of steam.
Day Four
In this final session, explore your deepest emotions and thoughts about the upheavals and issues most important to you.
Stand back and think about what you've disclosed. Try to tie up anything you haven't yet confronted:
- What are your emotions and thoughts at this point?
- What have you learned, lost, and gained from this upheaval?
- How will these past events guide your future thoughts and actions?
Do your best to wrap up the entire experience into a meaningful story that you can take with you into the future.
Then fill out the questionnaire below.
What to expect: The last day is often the least enjoyable. This typically signals you're ready to move beyond the trauma and focus on other life tasks.
Tracking your experience with the writing process
After each writing session, complete this brief questionnaire (0=Not at all, 5=Somewhat, 10=A great deal):
A. To what degree did you express your deepest thoughts and feelings? ____
B. To what degree do you currently feel sad or upset? ____
C. To what degree do you currently feel happy? ____
D. To what degree was today's writing valuable and meaningful for you? ____
E. Briefly describe how your writing went today for future reference.
Many people feel sad or depressed after writing, especially on the first day or two. These feelings usually last only minutes or hours. Plan to have some time to yourself afterward to reflect on what you've addressed.
