Sunday 19th January 2025

Happy Sunday!

What are you reflecting on today, and are you thinking it, speaking it, or writing those reflections down?

I have stepped out of my usual writing practice this week to do a different type of writing: songwriting. I went to a camp with other lyricists, composers, producers and vocalists to write some songs. It was an intense few days, but we came away with some great songs and friendships. 

Putting words into melodic form is something I love to do, and it was wonderful to get the opportunity to do this with others who had the skills to put these melodies into great vocal productions.

I love trying different ways of writing. Poetry, lyrics, prose, academic, blogs, journaling. All so different in their methods, and yet the thing that always fascinates me is how we are just putting letters together and yet we produce something so different from these individual building blocks. 

This brings me onto how I have been thinking a lot about the differences between the many methods of writing for wellbeing. Particularly the difference between journaling and therapeutic writing.

Why is therapeutic writing different to journaling?

Is it different? I believe it is, yes.

For those of us who ‘journal’, we tend to turn to this when we are feeling overwhelmed or just need to get something ‘out’. Sometimes just getting it out can be helpful. But I wonder if many people know that you can take that initial offload a bit further.

As a therapist I have seen this in my practice and the founder of expressive writing, Professor James Pennebaker has also said the same. He stated that just dumping thoughts and feelings onto the page, isn’t as helpful as reflecting on what you have written. There are three main ways in which I think it differs: the purpose, the process and the outcome.

1. Purpose & Intention:

Think about the last time you wrote in your journal. Chances are, you were responding to something that happened or maybe feeling emotional. This reactive journaling has its place – it's like having a trusted friend who's always ready to listen.

But therapeutic writing takes it a step further than that initial offload. It's like having the trusted friend who not only listens but knows exactly what questions to ask to help you see things more clearly.

2. The Process:

Traditional journaling is where thoughts and feelings flow like a river, onto the page, but not in any order. This can be a great release initially; however it can also leave us swimming in our thoughts without direction.

Therapeutic writing, on the other hand, provides a framework. It's like having a map for your thoughts and feelings. Where you can examine not just what happened, but any patterns in our thinking, the beliefs behind our reactions, and the possibilities for different perspectives. This structure helps turn overwhelming thoughts into clear insights.

3. Outcomes:

While regular journaling might help you feel better in the moment – and that is valuable – therapeutic writing builds something more. It creates a bridge between offload to insight.

My clients often tell me how this approach helps them start each week with renewed clarity. Instead of carrying the load of the previous week, they have a way to not only offload, but also process, understand, and consciously choose what to take with them into the new week.

I journalled for many years before realising that I could do something with what I wrote. It took a while to figure out how to do it, but I know now that writing therapeutically means going further. It's where you really understand your feelings, you start to see patterns, and can figure out what might be keeping you stuck.

Writing about our feelings can be so helpful, but when you know what to do with what you have offloaded, it can offer much deeper insights and clarity. 

I know that Julia Cameron asks us to throw away our free writing, our ‘Morning Pages’, but you can do much more with it. 

I am thinking about putting together a free workshop on this to show the method I use, and will let you know more about this very soon! In the meantime I do have the comprehensive course available as well (details below).

In my weekly process writing session today I am going to be offloading my week but also reflecting on a recent episode of writer's block and what helped me to overcome it. What will you be reflecting on today?

For now, have a great rest of the weekend and I hope that you go into Monday feeling rested and clear of intention.

Until next Sunday,

Donna

CBT-Enhanced Expressive Writing Course

A powerful blend of expressive writing, CBT tools and therapeutic sound to process emotions.

This course combines a form of therapeutic writing called 'expressive writing', with CBT tools, and therapeutic sound. It is  designed to help you not only offload/journal your thoughts and feelings, but reflect, process and manage the feelings that come up for you whilst writing. 

I've created:

- 29 videos with over 5 hours of content

- A detailed 50-page course workbook

- Resources and handouts

- A carefully curated therapeutic music playlist

Here's the link for more details and to get the course.

How to do a 'Weekly Process' in writing

Set yourself a timer for 7 minutes to free write/offload all of your thoughts. Then set the timer for another 7 minutes and focus down, notice any moments where you felt awe in your lifetime. What things could you bring into your life now to bring moments of awe and wonder. Set intentions and any actions that you want to take over the next week.

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