Portrait of the Therapist as Golden Alchemist | Photographer Nate Dale
Dear Golden Alchemists and Beautiful Ones -
I invite you to express yourself in writing. Writing daily transforms you. You are Golden Alchemists and Beautiful Ones, who transmute distressing experiences and intense emotions into resilience, higher consciousness, self-awareness, and creative energy.
Many people like to write in journals. Writing helps them to reveal their innermost thoughts, patterns of thinking, and underlying feelings. Over time, journaling can bring about deeper self-awareness. Though, not everyone prefers to write in a journal that only they will read.
Do you long to share your thoughts and feelings in a public forum and reveal parts of yourself as a courageous act of self-expression?
I invite you to share your thoughts and feelings here. Agreed, it takes bravery and risk to open up and let out your thoughts and feelings. Be brave. Do take a risk. See what happens when you venture into the unknown territory of expressing yourself. I'm with you. Express yourself in writing. Share a photo. Be yourself. I'm with you.
Expressive writing is slightly different from journal writing. Expressive writing is an empirically-tested method of writing developed by Dr. James Pennebaker at the University of Texas-Austin since the mid-1980s. The Expressive writing method provides writing prompts, time limits, and a set of guidelines to structure your writing. Research studies, since 1986, show that expressive writing improves mental and physical health in managing distressing experiences such as chronic illnesses, job lay offs, high blood pressure, post-traumatic stress disorder, cancers, school stress, and emotional and physical traumas.
I encourage you to try the Expressive Writing method for 4 days, writing for 5 to 20 minutes a day. See what happens. You deserve to relieve emotional pressure, ease tension, let out intense emotions in healthy ways. What have you found works so far for you to relieve your emotional pressure, ease your tension, raise your self-awareness, and give meaning to your life experiences? Feel free to share your experiences here. Be brave. Take a risk. I'm with you.
I believe in the power of self-expression. Writing, photography, art, really anything that lets you express yourself in healthy ways is a powerfully healing experience. Be creative. Have fun. Express yourself freely and beautifully. Individuate. Become your truest self. I'm with you.
I will keep providing a variety of writing prompts here to jumpstart your expressive writing journey.
You are your greatest creation.
Be who you are, become who you are.
I am with you.
I am with you.
I am with you,
Try Expressive Writing
20 minutes per day for four days in a row
4 Steps of Expressive Writing
1. Make a four day commitment to yourself.
2. Choose a time of day and location of your home where you will write for 20 minutes a day.
3. You can write with a pen on paper, typing on a cell phone or computer, or you can pretend to write using your finger. All of these approaches work effectively, according to the research on expressive writing, even pretend writing with your finger.
4. Write freely your deepest feelings and thoughts about an emotional experience that's been affecting your life, either in a positive or negative way, or both. Write in stream-of-consciousness and continuously for 20 minutes.
Begin with an empowering declaration "I free myself to express myself today" or "I love myself and I give myself this protected time to let my feelings flow out freely"
Don’t worry about spelling or grammar as you write.
Express yourself freely without holding back, draw or doodle as well if it helps you.
Feel free to pause when you need rest and breathe in and out deeply, consciously.
Free yourself from self-judgments, self-criticism, and the nit picky rules of writing.