Research Paper Breakdown James Gough

In this paper, patients with neck and back pain were asked to practice expressive writing while receiving physiotherapy treatment.



They wrote about their deepest thoughts and feelings in relation to the most difficult experience in their life for approximately 20 minutes.



The results showed that writing about emotional trauma helps reduce both emotional and physical pain in people with low back and neck pain.



Another experiment utilised expressive disclosure with prostate cancer patients.



Psychological and physical health tests were taken as well as blood and immune assays at enrollment and 3 and 6 months after.



Patients who practiced expressive writing had significantly less pain and required less doctor visits and medication compared to the control group.



So if you are experiencing physical pain, maybe expressive writing could help reduce it for you too.



Access Research Paper:

https://www.tandfonline.com/doi/abs/10.1080/13548506.2013.859712

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Over the past few decades, writing about emotional experiences has been shown to have a positive benefit on our lives.



This can include fewer visits to the health centre, fewer depressive symptoms, enhanced immune system functioning, and better grades.



In this study one person from each couple was asked to write about their deepest thoughts and feelings about their relationship.



Of the couples who participated, 77% were still together 3 months later, compared to just 52% in the control group.



The relatively simple act of writing about their romantic relationship changed the way in which partners communicated.



The researchers suggest that expressive writing as a tool for relationship enhancement could be applied to a broad range of relationships, including those in families, circles of friends, and even work groups.



So if you want to improve your relationships, start expressive writing in a journal today.



Access Research Paper:

https://journals.sagepub.com/doi/abs/10.1111/j.1467-9280.2006.01762.x

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In an experiment conducted by North Carolina State Uni, students were assigned to write about their deepest thoughts and feelings about entering college.



7 weeks later, these students exhibited a significantly improved working memory compared with the control group.



The researchers stated that, “expressive writing can produce sizable and lasting improvements in available working memory resources”.



However, this is only true if people wrote about  negative experiences.



This then frees up our working memory to focus on higher order processes such as comprehension, planning, and problem solving.



So if you want to free up your mind's resources start expressive writing about what’s negatively affecting you in your life today.



Access Research Paper:

https://psycnet.apa.org/doiLanding?doi=10.1037%2F0096-3445.130.3.520

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Researchers have long known that emotional trauma can cause anxiety and stress and lead to health problems.



The theory is that withholding a psychological disturbance creates extra physiological work for the body.



Fifty healthy undergraduates were split into two groups. One group wrote about a personal traumatic eventS, the other a trivial topic.



Blood lymphocyte levels were used as a marker of immune system health.



The group who wrote about the traumatic event showed significantly better lymphocyte levels and with it a stronger immune system.



So, to boost your immunity and fight off viruses, start writing about what’s upsetting you in your life today.



Access Research Paper:

https://pubmed.ncbi.nlm.nih.gov/3372832/

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In this study, 63 participants who had recently lost their jobs were asked to write for five consecutive days, 20 minutes a day.



The research suggests that those who wrote expressively about their job loss were reemployed significantly quicker than the control group.



And this wasn’t due to increased motivation as they didn't make more contacts, or send out more letters than the control group.



Additionally, a study by Northumbria University that involved a mix of 66 full time teachers and non-teachers found that participants experienced increased levels of job satisfaction, and reduced acute feelings of anxiety.



So, if you want to improve your career prospects, maybe it is time to put pen to paper and start a journal today.



Access Research Paper:

https://journals.aom.org/doi/abs/10.5465/256708

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A highly cited article concludes that expressive writing in a journal can have a significant impact on your health, quality of life, and longevity.

Participants were asked to write about emotional issues, such as the death of loved ones, and sexual and physical abuse.

Participants reported that the experience was valuable and meaningful.


Expressive writing improved immune function

There was a significant reduction in severe or prolonged levels of stress

Students gained better grade results

People who had recently lost their jobs found employment much quicker

And Employees were less absent from work


A 2008 study showed that just 2 minutes of expressive writing in a journal is enough to reduce your risk of illness, and live a longer, happier life.

So, maybe it is time to buy a new journal and express yourself in writing too.

Access Research Paper

https://journals.sagepub.com/doi/abs/10.1111/j.1467-9280.1997.tb00403.x

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https://youtu.be/uId5dmjo76A

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