Expressive writing is an effective method to reduce stress and anxiety. Despite its proven benefits, some suggest that expressive writing’s impact is limited to the individual, study design, or placebo effect. While stress is a natural human response, becoming aware of solutions, such as expressive writing, can help minimize these feelings for an overall anxiety-reduced lifestyle.

Nearly 73% of Americans report that their mental health has faced negative repercussions due to stress and anxiety while only 37% believe they have helpful tools to manage these feelings. By addressing common critiques such as variability in outcomes and placebo effects, we can allow for further education on the benefits of expressive writing for stress and anxiety relief.

Critics argue that most studies done on expressive writing involve small groups, such as college students, making it difficult to apply these results to a larger audience. However, mindfulness techniques such as expressive writing show consistent improvements across many institutions and student populations, incorporating a diverse group of participants. While there is a need for large-scale studies, existing research points to the ability to reduce stress using expressive writing.

Some suggest that the stress-relief benefits of expressive writing are simply a placebo effect. As you expect positive results, you will experience improvement through the expectation, not the process. A case study done in 2021 shows that the practice leads to physiological and emotional changes, such as lowering cortisol levels and improved mood. Expressive writing helps possess emotion and organize thoughts. These effects cannot be intertwined with expectation and the placebo effect. The evidence from this case clearly shows that this process goes beyond the placebo effect, resulting in genuine stress reduction.

Critics will argue that the act of expressive writing is not universal, as its benefits depend on the individual, such as their willingness to write, their personality, etc. However, a study done in 2013 demonstrated that expressive writing is versatile and can be tailored to the individual’s needs. Variability is common in therapeutic approaches and does not lessen its overall efficiency. Expressive writing is an adaptable practice to individual needs and preferences and remains an accessible and effective tool. Although there are doubts and concerns about how the placebo effect and variability in results to expressive writing, they do not diminish the evidence supporting its benefits to stress and anxiety reduction.