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“You don’t have anything if you don’t have the stories … So they try to destroy the stories let the stories be confused or forgotten. They would like that. They would be happy. Because we would be defenseless then” (2).
-Leslie Marmon Silko
Expressive Writing: "Putting Stress Into Words"
Expressive Writing: "Putting Stress Into Words"
Expressive writing is defined as narrative writing about a traumatic and/or emotional event. It can provide one with the framework to turn a traumatic event into a manageable story. While keeping in mind the wide range of reactions one can have to a traumatic event, it can manifest, for some, as constantly asking oneself why it happened. Unresolved events can cause people to “think, dream, obsess, and talk about it for days, weeks, or years” (Pennebaker, 2000, p. 12).
Keeping a secret inside and failure to acknowledge and work through it is harmful and “biologically taxing” (Pennebaker, 2000, p. 15). Turning “complex event” into a “story format” allows for one to untangle the experience, or more easily process the event (Pennebaker, 2000, p. 12). Notably, not only does expressive writing act as a type of therapy, it is also "comparable to talking to a psychotherapist" (Pennebaker, 2000, p. 7).
Telling one’s own story is personal, subjective, and there is no other experience or story completely like it.
Storytelling shows a higher level of commitment to the telling and thinking about an event that transpired--the act of choosing to work through whatever may arise during the writing process.
In dealing with a traumatic event, one’s mind tries to address it. Utilizing the vehicle of a story provides pathways for the mind to navigate through the complications. In finding a way to tell the story, one finds a way to understand the traumatic event (Pennebaker, 2000, p. 12). When a story is created, it can then hold its appropriate place in the brain, which allows one to ruminate less about the experience, or even forget the traumatic experience if desired (Pennebaker, 2000, p. 9).
You Are The Narrator
You Are The Narrator
Controlling one’s emotions entails identifying, expressing, and revealing one’s thoughts and moods of both positive and negative nature (Farahani et al. 56). By writing a story about a negative or traumatic experience, one becomes more in control of one’s feelings about their emotions related to the traumatic event (Farahani et al. 60).
As a storyteller, one is in control of the narrative and assumes a position of power (Farahani et al. 60). The storyteller is the narrator in writing their own recollection of their traumatic event. The event they experienced is theirs to tell, despite who else may have been involved, or what other external factors might have been at play.
The act of writing their own interpretation of the traumatic event, even if one does not feel in control of the event that they experienced, allows them to assume some feeling of control in the telling of the story. One’s interpretation of the experience can include what is going on inside one’s head before they experience the event, during, and after; it is one’s thoughts, feelings, and actions towards the event (Farahani et al. 60).
You Survived.
You Survived.
Narrative therapy not only involves the telling of one’s struggle, but also the triumph of managing the traumatic event—three S’s: “strengths, successes, or survival” (Rennick-Egglestone et al., 2019, p. 2).
Narrative therapy not only involves the telling of one’s struggle, but also the triumph of managing the traumatic event—three S’s: “strengths, successes, or survival” (Rennick-Egglestone et al., 2019, p. 2).
First, narrative writing allows one to feel a sense of accomplishment, and even triumph, through the strength of deciding to confront a traumatic experience (rather than bury or ignore it). Second, success may be the act of writing the story or a new realization that comes about during the writing process. Third, as painful as the traumatic event might have been, the act of writing helps to reveal that they did, in fact, survive the event itself in addition to the reliving of it through the act of retelling it in the form of written word (Rennick-Egglestone et al., 2019, p. 2).
First, narrative writing allows one to feel a sense of accomplishment, and even triumph, through the strength of deciding to confront a traumatic experience (rather than bury or ignore it). Second, success may be the act of writing the story or a new realization that comes about during the writing process. Third, as painful as the traumatic event might have been, the act of writing helps to reveal that they did, in fact, survive the event itself in addition to the reliving of it through the act of retelling it in the form of written word (Rennick-Egglestone et al., 2019, p. 2).
5-Minute Write Exercise
Choose word that speaks to you, excites you, confuses you, one that brings up negative/positive connotations for you--or even one you may not know the definition of
Set a 5-minute timer and write whatever comes to mind! If you don't know what to write, simply write that: "I don't know what to write", doodle, or write the word in bubble letters
Temple Grandin
Cheryl Strayed
Leslie Marmon Silko
Now that you've written on this word, look up the defintion(s) and synonyms of the word!
Why the 5-minute write?
We always spend the first five minutes of my writing course writing. I attribute these few minutes (but mostly T) to my switch back over to the notebook--my first time handwriting my thoughts since I got the accommodation to type in middle school.
What I have come to love most about this ritual is the simplicity of it that doesn't anymore feel simple. For the exercise, there are a few words chosen that everyone writes on with the (typically unspoken) knowledge that, should inspiration spark elsewhere--to follow it.
The more I did this, the more I realized something about how I was interacting with pieces I read: I circle words that I want to write on later--and often many encourage more than a 5-minute end time. Additionally, I found myself noting two words together that I wouldn't have necessarily put next to each other--ones that contain vastly unique connotations or beautifully articulated (what I find to be unlikely) associations.
What I love about this isn't necessarily that I come back to write on these--although I wish I could tell you I was consistent on this; it is the fact that there is a -- somewhat hidden -- language revealed, one that continues to speak to me.
Grab a piece of paper and pen, laptop and open up word/docs, your phone and click on notes app...
Grab a piece of paper and pen, laptop and open up word/docs, your phone and click on notes app...
1) Best Possible Selves Exercise
1) Best Possible Selves Exercise
"Think about your life in the future. Imagine that everything has gone as well as it possibly could. You have worked hard and succeeded at accomplishing all of your life goals. Think of this as the realization of all your life dreams. Now write about what you imagined" (Loveday et. al, 2018, p. 608) (King, 2001, p. 801).
"Think about your life in the future. Imagine that everything has gone as well as it possibly could. You have worked hard and succeeded at accomplishing all of your life goals. Think of this as the realization of all your life dreams. Now write about what you imagined" (Loveday et. al, 2018, p. 608) (King, 2001, p. 801).
2) Our Horror Stories Are Unique to Us:
2) Our Horror Stories Are Unique to Us:
For this prompt, I want you to write whatever feelings come up for you as you answer the question, What is your worst fear?
For this prompt, I want you to write whatever feelings come up for you as you answer the question, What is your worst fear?
3) Where do you wear a smile?
3) Where do you wear a smile?
Where do you find yourself smiling the least? If you answer is "alone," jot down why this might be.
Why don't you smile as much in these spaces?
What does it mean when you see someone smile? Do you assume they are happy?
What does a smile say?
4) How do you choose to show up?
4) How do you choose to show up?
For this prompt, I want you to close your eyes and think of a public space that you visit or go to often and let the questions guide you--and help you navigate this space.
For this prompt, I want you to close your eyes and think of a public space that you visit or go to often and let the questions guide you--and help you navigate this space.
When do you, or do you not, appear as you are? Do you appear that way on purpose?
Do you show up with a smile?
Did you leave your house with one?
How do you choose how to show up? Is it a choice?
5) Which Spaces are accepting of which emotions?
5) Which Spaces are accepting of which emotions?
For this prompt, I want you to think about the last time you cried. How did you feel? Do you remember where you were?
Have you ever seen a person you don't know cry? How did it make you feel?
Has a stranger ever seen you cry?
Is there a place where you feel like you 'can' cry? What are some socially acceptable emotional spaces?
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