Expressive Writing: Prescription-Free Anxiety Relief

Individuals use many different coping mechanisms to address their stress and anxiety, some being more helpful than others. Recently, the mental health field has been introduced to a new form of stress relief: expressive writing. Expressive writing can be seen and used in many different ways, depending on the intended results. Similar to other widely known forms of therapy, expressive writing helps reduce the symptoms of stress and anxiety without prescribed medication. While occasionally seen as a less formal stress relief method, compared to medical prescriptions with therapy, many studies share the positive benefits of expressive writing. The article “Expressive Writing and its Role and Reducing Anxiety in College Students” it is explaining expressive writing helps individuals address, and process, unresolved trauma, stress, and tension.

In simpler terms, expressive writing can be seen as a therapeutic practice, as it is used as a technique the individual can do on their own to relieve stress. Expressive writing encourages self-awareness and the regulation of your emotions. According to a study on college students, those who participated in the practice of expressive writing over a semester reported significant reductions in their stress levels compared to those who did not engage in the practice. College students, especially ones who are early on, are likely to face stressors due to a new environment, new transitions, and newfound anxieties and fears.

Expressive writing is widely compared to and considered a mindfulness practice for mental health. Mindfulness practices focus on processing thoughts independently, without judgment. This is similar to expressive writing as the individual reflects on their emotions and experiences on their own. The article “Mindfulness and Expressive Writing in College Students” found college students who engaged in expressive writing experience, had greater psychological benefits, compared to those who did not. This study shows that expressive writing can serve as an accessible tool for college students to address their mental health concerns.

A study published by the University of Valencia, “Mindfulness and diary writing for students stress management“, showed that students who kept a journal for 14 weeks as a part of the mindfulness course reported decreased levels of stress and anxiety. This course allowed the students to process their feelings and expressed the importance of expressive writing each day to prevent stress and anxiety.

There are many research studies that show the benefits of expressive writing. However, there are critics who may argue that it is hard to prove how effective it may be due to the number of variables involved. For example, if participants in a study decide to be involved, it may be assumed that these students already practice self-reflection and have an opinion made before the study. In the study conducted by Parker, 2021 the students who participated were psychology students, which may cause some to argue that they already were aware of the benefits due to their background in psychology. However, for many expressive writing works, and if found valuable with positive results, it should be a continued practice.

Expressive writing is a valuable tool and resource for college students who are looking for a mindful practice to reduce their overall stress and anxiety. Regardless of critics who find bias in the selection of each study, the overall evidence suggests that expressive writing has many impactful results that improve mental well-being. Incorporating expressive writing into your everyday routine overall provides an outlet to cope with challenges with stress and anxiety.

References 

Dirhan, D., & Sarcona, A. (2023, November 21). Students’ self-perceptions of mindfulness after learning mindfulness techniques in a professional skills course. 7th International Conference on Higher Education Advances (HEAd’21). https://riunet.upv.es/handle/10251/171742 

Mohamed, N. (2021, May 30)  Effects of self-expressive writing as a therapeutic method to relieve stress among university students. https://www.tandfonline.com/doi/full/10.1080/08893675.2023.2174678?scroll=top&needAccess=true

Poon, A. (2013) Effect of Brief Mindfulness Meditation on Expressive Writing.  State University of New York at Albany ProQuest Dissertations & Theses,  2013. https://www.proquest.com/openview/fbc4ed6038dbf17d4b90a7f38017e06b/1?pq-origsite=gscholar&cbl=18750