Expressive writing is the process of self-expression through writing. It is believed to have beneficial effects especially in stress management. Below is one of the expressive writing techniques that’s been proven to be effective.
Brief guided writing exercise technique
A published paper in 2020 described the effects of Three-Minute Mental Makeover (3MMM), a writing exercise that was developed by an American hospital’s narrative medicine group. It is designed to be used by practitioners with their patients in clinical settings, though it also has been suggested that it could be more effective if it’s conducted by a writing expert who doesn’t know their patients or families. Because it’s a brief writing group activity, it can be used within the constraints of a busy situations. Moreover, it can be done even if you don’t have past experience in journaling to cope with stress.
Method
3MMM activity includes a writing phase and a sharing stage. This concurrent writing uses writing prompts such as:
1. Write three things you are grateful for (be specific).
2. Write the story of your life in six words.
3. Write three wishes you have.
Therapeutic impact on participants
Participants who have tried this writing method claimed that they like it because it’s short, easy to do and only required mininal time. True sincerity, care, concern, and passion were also felt while doing the activity. Plus, some participants claimed that they were able to write something that they usually don’t share. It also made select participants think of things other than the present.
Why it works
This group writing activity is designed to help the most stressed individuals and make its participants feel heard. Simultaneous writing and partner sharing promotes team building and positive feelings among the participants. It makes each participant feel a sense of alliance, collaboration, and empathy which is the recipe for an effective therapeutic relationship. By having common factors, participants are encouraged to have a collaborative approach, thus, it helps develop or improve the therapeutic relationship. It also enhance overall care, and cut down the number of unanswerable repetitive questions.
Participants who tried this expressive writing technique described it to have helped them have deeper and more personal relationship with their care giver. From being a stranger, they feel like a real team. They were also able to confide some of their deepest secrets. Moreover, trust was established among participants. It helped them to be more at ease with their fellow participants and glad to have seen that their family share information.
References:
- (1) Thoele DG, Gunalp C, Baran D, et al. Health care practitioners and families writing together: The Three Minute Mental Makeover. Perm J 2020;24:19.056. DOI: https://doi.org/10.7812/TPP/19.056
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