Khaberni - Writing, despite being ordinary and universal, changes the brain, from sending a text message to writing an opinion article, writing can transform your mental state from exhaustion and despair to stable mental clarity, a transformation that reflects mental flexibility according to new research in the field of psychology.
Writing began to be seen as a therapeutic style in the field of psychology in the 1980s, when psychologist James Pennebaker developed a therapeutic technique called expressive writing to help patients deal with trauma and psychological challenges.
According to "Medical Express", using this technique, continuous journaling about a painful matter creates a mental distance between the experience and reduces cognitive load.
Brain imaging during writing
In recent research by Dr. Emily Johnston from the University of California, she pointed to what brain imaging studies have shown that crafting emotions in words helps to regulate them.
Describing emotions - whether through harsh expressions, emoticons, or carefully chosen words - has multiple benefits.
It has been shown that it calms the amygdala, a group of neurons that sense threat and trigger a fear response: fight, flight, freeze, or fawn.
Writing activates the frontal cortex
Writing also activates the frontal cortex, part of the brain that supports goal setting and problem-solving.
In other words, simply naming one's feelings helps to move from reaction to response. Instead of identifying with the emotions and mixing them with facts, writing simply helps you to recognize what is arising and prepares you for deliberate action.
Even simple writing tasks, such as making a to-do list, stimulate parts of the brain responsible for thinking and making decisions, which helps regain focus.
In other terms, the state of presence that writing evokes is not just an abstract feeling but reflects complex activity in the nervous system.
Building resilience through writing
Johnston offers research-backed tips to help you engage in writing to develop resilience:
1. Write by hand whenever possible. Unlike typing or tapping on a device, handwriting requires greater cognitive coordination, slowing down thinking, which allows you to process information.
2. Write daily. Start with small steps and make it regular. Even jotting down brief notes about your day - what happened, what you feel, what you plan or denote - can aid in reflection.
3. Write before you release your thoughts. When strong emotions flow, jot them down first. Keep a notebook handy and make it a habit to write in it before you act, it will help to act with resolve and clarity.
4. Write a letter you never send. Even writing a letter to yourself can provide a safe space for emancipation without the pressure of a possible reaction from others.
