When we think of simple ways to look after our wellbeing, we often focus on meditation, breathwork or getting out into nature. All of these can definitely boost our happiness, but have you considered the impact writing can have on your mood and energy?

Maybe you have but you’re unsure of the type of writing to try? Or perhaps you’re carrying some difficult memories about writing from your school days? The good news is there’s a type of writing for everyone, so even if your teacher’s red pen is still visible in your mind’s eye, you can benefit from this approach to wellbeing.

Writing for wellbeing – why is it good for you?

Often, we hold our thoughts, worries and insecurities in our heads. As a result, they can feel all-consuming and impact our overall wellbeing. Writing gives us an outlet, allowing us to express our emotions and clear out any internal negativity on a regular basis. Regular immersion in creative activities reduces anxiety, depression and stress. It can also help you process trauma and improve your immune system.

Writing also allows us to express our creative selves – something that creates a ripple effect into other areas of our lives. When our brains regularly participate in creative tasks, we look at solutions to problems more creatively too. Creative acts such as free writing can help focus the mind, and have even been compared to meditation due to their calming effects on the brain and body.

And because writing for wellbeing isn’t necessarily work we want to publish or be seen by others, we become free of the constraints of other people’s opinions and those of our inner critic. We’re able to work through new ideas or simply process our thoughts without the need or desire for feedback.

Writing also helps us to practise a state of ‘flow’ – a notion psychologist Mihaly Csikszentmihalyi worked on throughout his career. Flow is a state you enter when you’re completely absorbed in something. You lose all sense of time and the outside world seems to disappear. Any worries or stresses can be left behind, even for just a few minutes.

So why does flow matter for overall wellbeing? Well, research shows it has a big impact on overall happiness, as well as having myriad benefits for your physical health too, including lowering your heart rate and regulating your breathing. When immersed in an activity that induces a flow state, it gives you a boost of dopamine on completion, which contributes to overall feelings of happiness.

Types of writing for wellbeing

So now you know the benefits of writing for wellbeing, you’re probably keen to find out the different ways you can embrace this new habit. Here are a few types of writing you can try – you may not enjoy them all and that’s okay. Like anything new, finding what works for you is part of the process, so try some different options and then pick what lights you up the most – you may be surprised.

• Journaling – a simple yet effective way to begin your journey into writing for wellbeing. It’s not a new concept, but it can certainly be a powerful one, particularly if you use it as a chance to practise gratitude. Doing something as simple as writing down 3 things you’re grateful for each day, can really help your brain seek out other reasons to feel thankful. Research shows a regular gratitude practice can help you ‘feel more positive emotions, relish good experiences, improve your health, deal with adversity, and build strong relationships.’

There are plenty of gratitude journals out there to help guide you through a regular practice, but you can also simply use your own notebook to help you reflect. You can also journal to empty any worries you may be feeling out of your head and onto the page, clearing your head and relieving stress. You can also look for solutions in a more objective way.

• Free writing – a chance to flex those creative muscles! If you enjoy writing, but feel the expectation of perfection on your shoulders, free writing is a great way to take the pressure off. You can also use it as a chance for inspiration in other areas of your life – taking a different view of things and brainstorming ideas. Some free writing activities to try include: writing letters to yourself or to other people – maybe to express an emotion you’re feeling or to get something off your chest; writing about your day – either actual or ideal; using free writing prompts to give you a subject to write about or simply writing a stream of consciousness.

A great way to immerse yourself in free writing is to try Morning Pages – developed by author Julia Cameron – giving you a chance to offload anything and everything that crosses your mind first thing in the morning.

• Poetry/flash fiction/blogging – a great way to try new genres of writing you may not have tried before. If you find yourself reading or writing particular genres on a regular basis, it can be fun to try something completely new. Again, the simple act of being creative, whatever that may look like, can help you learn more about yourself – you may be surprised at what you discover.

You can find plenty of flash fiction or short story prompts online – or you may simply like to rewrite a chapter from your favourite book, maybe from the viewpoint of a different character. Or you could simply write a new scene of dialogue from your favourite television show. Perhaps a diary entry for a character from a film you enjoy. These are just a few ideas to help you get started – remember this is creative work that’s for you and you alone. It’s a chance to simply enjoy the writing process without expectation or specific outcome.

How do you complete a writing for wellbeing session?

One of the great things about writing for wellbeing is that there’s no right or wrong way to complete a session. It’s completely unique to you and your circumstances. If you have a lot of time to devote to it, that’s great, but if you don’t, even 5 minutes of journaling can make all the difference.

Make it enjoyable though – sit somewhere comfortable, where you won’t be disturbed. Have your favourite cup of tea or coffee beside you. Try to write by hand if you can – research shows it has a unique effect on us, slowing down our thoughts and making it a more mindful experience.

Set a timer if it helps you or if you’re particularly short on time – you can then focus more easily. And when your session is up, take a moment to reflect on what you’ve produced. Ask yourself:

• How do I feel now?
• What have I learned about myself?
• What did I enjoy or not enjoy about that session?
• How has it helped me reframe a situation?
• What can I take away from this experience?

Summary

Writing for wellbeing can make a wonderful addition to your self-care practice – giving you an opportunity to take time out of your day to do something just for yourself. You don’t have to do it every day and you can dip in and out of different styles as and when you need or want to.

Being free of expectations – either from ourselves or others – is a liberating feeling and can allow you to explore your creativity in a relaxed way. It can also provide you with a chance to offload difficult or challenging thoughts to give you some much needed headspace.

So why not give one of the activities a try and feel the benefits for yourself? It could make a real difference to your happiness and really boost your mood.

Steph Caswell is the author of six non-fiction books and a writing coach/developmental editor at Creating Happy Writers. She works with service-led business owners who want to write and publish books in their niche, aiming to take the overwhelm away and make the writing journey a happy one. Steph is also a copywriter and an aspiring children’s author.

creatinghappywriters.com

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