Scientific studies demonstrate what journal-keepers and other writers already know: writing is healing, and not just for the soul. In an article for Psychology Today titled “Writing and Healing: Exploring the Power of Written Word in Mental and Physical Wellbeing”, author Catherine McCall notes that University of Texas scientist James Pennebaker has found that translating events into language affects brain and immune functions. His subjects tested lower for stress levels and higher for lymphocytes – germ-fighting blood cells.
“Writing was found to reduce anxiety and depression, improve grades in college, and aid people in finding jobs. The more people described positive emotions in their writing, the more likely they were to be healthier afterward. But describing negative emotions either excessively or very little or not at all correlated with poorer health. Describing negative emotions in moderation correlated with improved health. Thus, we profit most from understanding positive and negative aspects.”
McCall notes that Pennebaker also discovered that when one writes repeatedly about a difficult experience, the emotional weight of the trauma is reduced. “Writing moves us to resolution; it becomes psychologically complete and therefore there’s no need to ruminate about it,” she writes.
Apparently, report-writing just won’t cut it if you need to mend a festering wound of the physical or spiritual variety
Pennebaker’s work correlates with another study reported by Time magazine (2013) demonstrating that the verbal expression of emotions can speed up wound healing by nearly 50 per cent.
Talking about difficult experiences can be a way of easing the emotional pain of trauma, but the latest research shows that expressing emotions in words can also speed physical healing. The study involved asking people to write over a set period of time about their most traumatic experiences and comparing the results in wound healing to a control group who were asked to write about their daily plans, but without delving into their feelings. “Eleven days after the biopsy, 76% of the group that had written about trauma had fully healed while only 42% of the other group had,” writes neuroscience journalist, Maia Szalavitz.
Szalavitz cites previous studies where emotionally-expressive writing reduced viral load in HIV-positive patients while increasing immunity, and increased effectivity of the hepatitis B vaccination by increasing antibody levels and speeding wound healing.
At the level of psychology, she cites a study that demonstrated that writing about traumatic combat experiences may improve marital satisfaction among soldiers. In another study, people with post-traumatic stress disorder (PTSD) who wrote about their traumas did not experience a reduction in symptoms, but they did experience a reduction in stress hormones, and their moods improved.
In an article for the American Psychological Association, author Bridget Murray notes that the type of writing one does is directly connected to its healing capacity. She quotes health psychology researcher Susan Lutgendorf, PhD, of the University of Iowa: “An individual needs to find meaning in a traumatic memory as well as to feel the related emotions to reap positive benefits from the writing exercise.” Murray cites Dr. Lutgendorf’s journaling study in which she suggests that “people who relive upsetting events without focusing on meaning report poorer health than those who derive meaning from the writing. They even fare worse than people who write about neutral events. Also, those who focus on meaning develop greater awareness of positive aspects of a stressful event.”
Apparently, report-writing just won’t cut it if you need to mend a festering wound of the physical or spiritual variety. It seems that a measure of mindfulness is paramount when utilizing writing for its healing potential. This is something journal-writers and poets have known forever, but it’s gratifying to hear it demonstrated by researchers and reflected in the scientific media.