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In simpler terms, expressive writing can be seen as a therapeutic practice, as it is used as a technique the individual can use 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 than 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.

Many research studies show the benefits of expressive writing. However, some critics 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 seeking mindful practices 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.

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.

Stress often stems from unprocessed thoughts and emotions, which can negatively affect an individual as it can amplify anxiety. Expressive writing provides a structured way to articulate these thoughts, bringing clarity to emotional experiences. A study done by Dirhan and Sarcona found that students who engaged in mindfulness techniques, including expressive writing, reported an improved understanding of their emotions. By translating emotions into words, participants gained a clearer perspective on their stressors, which allowed them to manage their feelings more effectively. The act of writing helps individuals organize chaotic thoughts, making their emotions feel less overwhelming. This clarity reduces stress because students feel more in control of their mental and emotional states.

Self-awareness is a critical element of stress management, as it allows individuals to identify patterns in their behavior. Expressive writing promotes meditation and reflection, helping individuals understand their emotional responses. Studies demonstrated that students who practiced expressive writing reported increased self-awareness, as they were able to identify specific situations or thoughts that triggered their stress and anxiety. Writing regularly allows individuals to observe patterns in their thoughts and emotions, making it easier to address and manage stress triggers proactively.

Bottling up emotions can exacerbate stress and anxiety, leading to physical and emotional health problems. Expressive writing offers a safe and constructive outlet for these emotions, allowing individuals to release tension and process difficult experiences. Expressive writing led to physiological changes, such as reduced cortisol levels (a stress hormone), and improved mood. These measurable outcomes show that writing provides more than temporary relief; it creates lasting emotional benefits. Students who combined expressive writing with mindfulness techniques experienced a significant decrease in emotional distress.

Writing prevents emotions from building up to unmanageable levels. This emotional release reduces stress and contributes to improved mental health. A student struggling with personal issues may use expressive writing to vent their frustrations and fears, reducing their emotional responsibility and improving their mental state.

One of the key advantages of expressive writing is its accessibility. Unlike therapies or stress-reduction methods, expressive writing is a free, low-risk practice that anyone can use. Research by Dirhan and Sarcona highlighted the practicality of expressive writing as part of a mindfulness curriculum, highlighting its effectiveness even when practiced in brief, structured sessions. Expressive writing is easy to incorporate into daily routines, it is an ideal stress-management tool for busy college students who may lack the time or resources for formal therapy. A student can spend 10-15 minutes each day writing about their thoughts and feelings, creating a manageable habit that significantly reduces their stress over time.

Stress and anxiety are major challenges for college students, negatively impacting their mental health, academic performance, and overall quality of life. Expressive writing has emerged as a reliable, accessible, and effective tool to reduce stress by promoting emotional clarity, fostering self-awareness, and providing a healthy outlet for negative emotions Current research supports the causal link between expressive writing and stress reduction. As a practical and adaptable technique, expressive writing has the potential to empower students with the tools they need to manage their stress and improve their overall well-being.

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