Processing trauma through writing involves telling the story and expressing the deep emotional impact of the traumatic experience. Writing helps to organize thoughts and emotions, which can alleviate the distress caused by traumatic and stressful events. With repeated writing, people often shift their language and narrative structure, creating a more coherent story that fosters deeper reflection and healing.
This protocol is supported by neuroimaging data demonstrating that repeated, structured writing about traumatic events can increase prefrontal cortex activity and neuroplasticity. These brain changes are associated with improvement in trauma symptoms such as decreased anxiety, improved mood, better sleep, and enhanced immune function.
Trauma Writing Instructions:
- Write About a Traumatic Event. Sit down in a private, peaceful setting, and write about a traumatic or stressful event. In your writing, address these three aspects of the event:
- Facts: Document the factual details of the experience, including what happened or what did not happen that made the event stressful.
- Emotions: Identify and describe the emotions felt during the event as well as the emotions you feel now about the event.
- Links: Record any connections or associations that you know of or suspect between the traumatic event and current thoughts, events, or plans for the future. For example, victims of sexual violence may note that they avoid intimate relationships today. Combat veterans may know or suspect that they avoid crowded spaces today, and avoid making future travel plans because uncontrolled environments trigger anxiety and hypervigilance.
- Number and Duration of Sessions. Engage in the writing exercise continuously for 15 to 30 minutes in four separate sessions. The writing sessions can be on consecutive days or spaced out with no more than one week between each session. Address facts, emotions, and links in all four writing sessions.
- Additional Tips: Writing can be handwritten or typed. Do not worry about spelling or grammar; keep the focus on the facts, emotions, and links. You don’t need to share this writing with anyone, so be honest and do not censure yourself.
- Post-Writing Care: Be prepared for strong emotions to arise during and after writing. It is common to feel temporarily heightened negative emotions like sadness or anger after writing. If helpful, take a few minutes after writing to do some light exercise, meditate, or engage in your preferred mindfulness or stress-reducing activity.
Writing about traumatic experiences offers a powerful path to healing by allowing individuals to process their emotions and find coherence in their narratives. This therapeutic approach, grounded in both emotional expression and neurobiological research, can help reduce trauma symptoms and foster resilience. By engaging in structured writing, individuals can better understand their feelings, make connections to their present lives, and ultimately promote personal growth. While the process may evoke intense emotions, it is an essential step toward healing. With patience and self-compassion, writing can be a tool for transformation, helping individuals move toward recovery and a renewed sense of well-being.
About Heather Wydra:
Heather is a graduate-level intern. She is enrolled in the Clinical Mental Health Counseling program at William & Mary, with a concentration in Military and Veterans Counseling. Heather has significant experience advocating on behalf of LGBTQIA+ identified individuals, victims of discrimination, and employees with physical and mental health issues needing workplace accommodations. She also has experience as a mediator for couples in conflict. Heather uses a Person-Centered approach to therapy, as well as techniques from other evidence-based practices such as Cognitive Behavioral Therapy (CBT), Solution Focused Therapy, and Motivational Interviewing. She has completed Level 2 Training in Gottman Method Couples Therapy.