therapeutic writing assignments

50+ Best Therapeutic Journal Writing Prompts for Mental Health

Share because you Care!

Journal therapy involves the therapeutic use of a journaling practice to bring about awareness and improve mental health. The biggest difference in therapeutic journaling from just keeping a personal journal is therapeutic journaling focuses more on thoughts, feelings, and insights.

By being intentional about your writing, you can identify areas where you are struggling and start implementing change, whether you struggle with mental health conditions such as anxiety, depression, or even just the use of cognitive distortions .

The therapeutic benefits of keeping a mental health journal can be endless.

Here are 7 therapeutic benefits of keeping a mental health journal [affiliate].

As well as 53 journal prompts that will help get you started, so you hopefully do not find yourself staring at a blank page trying to figure out where to start.

Mental clarity through journaling

Especially as we get older, time tends to fly right past us. And sometimes, it feels like it is flying by so quickly that we barely get a chance to process it. Before the next barrage of thoughts and feelings show up. And this is where journaling can come in. 

Journaling helps us slow down for a few minutes to get some clarity in our lives. Because sometimes, we find ourselves trapped in patterns of thoughts and behaviors that do not make much sense to us. At least at the time. By keeping a journal, we can get some clarity in our lives and identify those thoughts, feelings, and patterns. 

That without journaling, we might not have been able to identify. With journaling, we can get a different perspective on our thoughts, feelings, and behaviors and a chance to learn from them. What inspires and motivates us. And what we shy away from out of discomfort or fear. 

Journaling offers the opportunity to observe our lives from a third-party perspective and track our decision-making processes and the consequences of those decisions. So hopefully, over time, we can make new or better decisions.     

Patterns in thoughts and feelings

Do you ever find yourself engaging in patterns of thoughts and feelings? While journaling helps us build a stronger connection with our thoughts and feelings. By offering a space where you can write openly and honestly. And helps us to sort through why we are thinking and feeling how we are thinking and feeling. 

So, while the pages of your journal give you the space to write openly and honestly, it should not become the place where you spiral into hopeless despair, sometimes also referred to as the rabbit hole. 

Finding self-love through positive self-talk – ­­­­­­­­­­­­­­­­­­­Internal Dialogue that keeps you Stuck

Instead, the purpose of a journal should be a place where you can reflect on the patterns that emerge. And either uncover where they are coming from or form a plan to address or challenge those thoughts and feelings moving forward.    

How you talk to yourself about yourself (the inner critic)

We all experience internal thoughts and have some form of internal dialogue. Some people have a fairly healthy internal dialogue, and for others, they have an unhealthy internal dialogue. Some folks are pretty aware of their internal dialogue, and others are not. Whether you are fairly aware or unaware, journaling can help you gain better awareness. 

17 Common Cognitive Distortions

The way we talk to ourselves influences our levels of happiness and success. But, unfortunately, it also influences our levels of unhappiness and lack of success. Your internal dialogue can be your greatest enemy or your most powerful ally, depending on how you use it. You can’t control every thought that comes into your head because we have automatic thoughts. These are the thoughts that come unbidden and suddenly pop up. However, you can control your second thought and all of the thoughts that come after it. 

11 Powerful Growth Mindset Journal Prompts (Limiting Beliefs & Inner Critic)

Journaling can be the space that you need to record your automatic thoughts. This can help you create an awareness of how you talk to yourself and even the tones you talk to yourself. 

Journaling can also be a safe space where you can begin to make changes in your internal dialogue and tone. At the very least, you can begin to recognize when you have an unhelpful automatic thought and begin to change how you are thinking consciously. 

Journaling creates the space and opportunity to intentionally change how you think by getting those thoughts on paper. It offers you the distance and the perspective that you need to look at these thoughts, written by your own hand and in your own words. 

Self-talk is far too powerful to be lazy with. And with journaling, you can perhaps gain the awareness that you need to consciously take control over how you talk to yourself about yourself.       

Helps you visualize the changes you want to make

Journaling provides an outlet and helps you visualize where you want to go. One of the many benefits of journaling is it gives you an outlet for your thoughts and emotions. In addition, journaling provides you with space where you can express yourself honestly. 

You can begin to break down the things you are struggling with into smaller pieces that feel less overwhelming; journaling offers an efficient solution, problem-solving.

By reading over previous journal entries, you may begin to see a pattern emerge. This pattern can be a great way to discover where you need to implement changes, even if they are just little things or small new habits that create change.    

Your small wins, insight, and inspiration

As a mental health therapist, I see folks struggle with this all the time. I have folks that come to me each week with a laundry list of all the things that didn’t go right since the previous week. This then becomes a self-fulfilling prophecy. 

If you are walking around with an unhealthy internal dialogue and are only acknowledging (consciously or unconsciously) the negatives in your life, you are almost setting things up to guarantee a fail. But, on the other hand, when you focus exclusively on the negatives, it becomes a way to support your hypothesis and internal dialogue. 

So if your hypothesis and internal dialogue are “I’m a failure,” and all of your focus is on the things that are not going right or going well. There is almost a satisfaction in finding evidence to support your hypothesis and internal dialogue. 

Dangers of Perfectionism vs. Excellence (Overwhelming Anxiety vs. Healthy Striving)

Because out of all the things in life that we cannot control, at least you feel that you can control this. The hypothesis and internal dialogue of “I’m a failure” becomes the one area of your life you feel you can control. 

But by journaling about your small wins, insights, and moments of inspiration, you can begin to challenge your hypothesis and internal dialogue. By focusing on the wins, insights, and inspirations, you begin to shift your negative mood states and cognitions. By making this shift, you can begin to move towards whatever your goals or aspirations are.         

Self-reflection a new perspective

Through journaling, you can begin to do some self-reflective work. You can identify your beliefs, morals, and values. And you can also begin to identify your limiting beliefs too. So often, our “I can’t… because I’m not…” statements that we say to ourselves keep us stuck. 

By using a journal as a space for self-reflection, you can begin to discover where your beliefs, morals, and values, as well as your limiting beliefs, come from. We often inherit these things from our primary caregivers, and they are passed down through the generations. And through journaling, you can begin to discover where you have learned these things, especially when it comes to the limiting beliefs that we so often want to change. 

And it is through moments of self-reflection, we can gain the perspectives that we need to decide if we want to change something that we have held onto. So through the act of journaling, you can begin to recognize the themes that are coming up for you. And through journaling, you can reflect on what you want to change to have the life you want to have.   

101 Self-Care Journaling Prompts for better Mental Health.

Your personal growth

Have you ever stopped and looked at your life and wondered how you got to where you are? Life happens so quickly that we rarely get the opportunity to stop and reflect on our life. We rarely stop to contemplate how far we have come. So often feel like we are chasing (a potentially unknown) destination, and we don’t know how we have gotten here. And journaling gives us an amazing gift. It tracks your personal growth and the decisions that have led you to where you are now. 

But what if you are at a destination you don’t want to be at or remain at longer than necessary? This is another gift that journaling offers you. The opportunity to look back at your decisions and make new different decisions. It makes me think of a fairly common saying.  You don’t know what you don’t know. 

And if you find yourself in a part of your life and don’t know how you have gotten there, this is where journaling can come in handy. Whether you have entries that you can refer back to, or if you’re starting with journaling, you can begin to discover and document the things that you didn’t know. 

How to Love Yourself: 27 Self-Love tips from a Therapist

Human beings, for the most part, are pleasure-seeking creatures. Therefore, we tend to avoid things that cause us pain or discomfort or what we think will cause increased pain or discomfort. 

So we choose the lesser of the two. But sometimes, to experience personal growth, we have to lean into the discomfort. And sometimes, we have to read and reread our stories to find those opportunities for personal growth.     

Here is a list of 56 journaling prompts for therapeutic journaling. I have broken down this list of journal prompts into categories to help get you started.

10 Therapeutic journaling prompts for a bad day

• Describe your day and what about it is bothering you. What were you thinking and feeling?
• What are some helpful things to tell yourself on difficult days?
• Did you have any negative thoughts today, and how can you reframe them to be more helpful?
• Make a list of things that you are grateful for.
• If a day like today happens again, what are some helpful ways for you to get through it? If you can control it, what do you need to do differently? And if you can’t control it, how can you begin to accept it?
• Reflect on the last time you had a bad day. What were some helpful things that you said or did to get through it?
• Make a list of self-care ideas you can do when struggling.
• Research and write about managing anxious thoughts when you have them.
• What are three important things that you can remind yourself of when you struggle with negative emotions?
• What have past experiences taught you about your resiliency? And what can this experience teach you moving forward?

28 Therapeutic journaling prompts for self-reflection

• How can you encourage yourself to get out of your comfort zone?
• What are some things that you need to remind yourself of when you are having a hard time shifting your mindset?
• If you could travel back in time, what would you tell your teenage self that would help you now?
• What are 3 things that your best friends would say that you do well? And what are 3 things that your best friends would say that you struggle with? What do you need to do to begin to work on those things?
• If you were to have a perfect day, what would you be thinking and feeling? And how do your thoughts and feelings influence your day?
• What new habits or daily routine can you implement to empower you?
• Are there boundaries that you need to set with yourself or others, and if so, what is the first thing that you need to do?
• How do you set boundaries and avoid absorbing other people’s stuff?
• How do you know when you are nearing burnout, and what mental health issues do you experience?
• What does your authentic self look like?
• How do you remind yourself that you are enough even when you have a tough time or a difficult experience?
• What are 3-5 things that you need in that present moment when you are struggling?
• What new opportunities have come out of the challenges that you have faced?
• How do you calm your anxiety when you are experiencing difficult times?
• When you get on social media, what is it that you are looking for and why?
• What is your personal definition of success? And do you have any limiting beliefs that are holding you back?
• What are your priorities for next year? And are you actively or passively working towards them?
• Write about a failure you have experienced. How did you experience it emotionally? What did you say to yourself as you were experiencing it? And what do you want to remind yourself the next time you experience failure?
• What are some good things about experiencing failure?
• Make a list of all of the things you would like to say ‘NO,’ too. How many of these things are you currently doing?
• Make a list of all of the things you would like to say ‘YES,’ too. How many of these things are you currently doing?
• What personal goal am I working towards? And how will I know when I get there?
• If I wrote a letter to my younger self, what would it say?
• What if you wrote a letter of forgiveness to yourself? What would it say?
• A defining moment in my life was…
• If you were guaranteed success, what would you be doing? And how can you begin to work towards it?
• If you were guaranteed that today was the perfect time to do something, what would you do?
• What does unconditional love look like for you?

18 Therapeutic journaling prompts for self-care

• What have you done lately for yourself, even if they are just a few small things? And if you haven’t, what are a few small things you could start doing?
• When you take the time to care for yourself, what mental health benefits do you experience?
• What does your self-care routine look like now, and are there any changes you need to make? If so, what are they?
• When you think about your morning routine, what is one thing that you would like to adjust that would help you take better care of yourself?
• Are there any adjustments you would like to make to your evening routine to take better care of yourself? And if so, what adjustments would you make?
• When I’m swamped, how can I find 10 minutes for myself? And what is something I can do during that time?
• What are some things I can do to prioritize my physical health, and how can I implement them?
• After a long day, the kindest thing that I can do for myself is…
• If you were to make a self-care box, what kinds of things would you add to it and why?
• How well have you been taking care of yourself the last couple of years? Are there things you need to keep doing, and are there things you need to change?
• Research some new ideas to implement into your self-care routine if you feel stuck.
• What acts of self-care truly make me happy, and how can I add more of these into my day?
• Am I sacrificing personal needs to make others happy, and what are those sacrifices?
• How do I advocate for myself? And what is at least 1 healthy thing that I can do to advocate for myself?
• What is my own experience around forgiveness?
• What do I need most to heal right now from a difficult situation?
• If you were to give yourself the best compliment ever, what would it be and why?
• What is your favorite memory? And how can you make more memories like this moving forward?

Final Thoughts

While therapeutic journaling has many benefits and is a positive way to help improve your emotional state. It may not be beneficial to process through traumatic experiences or significant mental illness on your own. And would be best used in conjunction with seeing a licensed mental health professional.

If you’re interested in starting therapy and would like to do it from the comfort of your own home, then take a look at Online-Therapy.com , and if you use my link [affiliate link].  You’ll receive a 20% discount on your first month  at no additional cost to you.

I have been affiliated with online therapy platforms for over a year now and have had the privilege to work with a lot of folks on various life struggles. That without the ease of online platforms might not have ever reached out for help.

So if you’re struggling and feel that therapy would be helpful, then I encourage you to give it a try. Because who knows where you might be in a few months down the road. And I’m guessing if you’re reading this article it’s because you’re not where you want to be.

How to protect yourself from [Emotional] Vampires

Leave a Comment Cancel Reply

Your email address will not be published. Required fields are marked *

Save my name, email, and website in this browser for the next time I comment.

20 Therapeutic Writing Prompts to Help You Feel Restored (+ FREE PDF)

Self-Improvement

Share this!

Inside: Chronic illness is often traumatic. Here are 20 therapeutic writing prompts to help you feel restored and get back to better mental health. 

Are you struggling with your mental health after getting diagnosed with a chronic illness ? 

Grieving over your health is normal ( and even encouraged ). 

You might grieve a time when you trained for half marathons and spent hours in the kitchen cooking pinterest-worthy meals for your kids. 

Or you may be grieving a future life – one where you envision yourself spending thousands of dollars on medical bills and failing to achieve the goals you desperately desired. 

Either way, grieving is inevitable when your health no longer allows you to do the things you once loved. 

Limitations of Talk Therapy

I’ve found that sometimes when you’re dealing with something as profound as chronic illness , it’s not as simple as changing your perspective on the situation. The thing is, no matter how you look at it, your health is failing you . 

In a situation where I don’t feel like the other person can reciprocate what I’m feeling, I find it more therapeutic to write out my feelings. 

I write about how I’m feeling. 

And I feel a lot better afterward.

How can writing be therapeutic?

I originally started this blog several years ago as a way of processing the difficult emotions that come from finding out you have a rare disease. I didn’t really like talking about my anxiety with other people, so I would air out all of my thoughts through writing.

According to one study by the British Journal of General Practice , expressive writing may have the potential to heal mentally and physically. In early experiments, participants wrote about their most traumatic thoughts and feelings related to a stressful event for up to 20 minutes over three or four writing sessions.

As a result, this group later observed better physical health, improved immune system functioning, and fewer days off due to illness. 

What should be included in a therapy journal?

According to GoodTherapy.com , “Journal therapy is primarily used with people in therapy to increase awareness and insight, promote change and growth, and further develop their sense of self.”

Of course, this doesn’t mean you can’t start your own therapy journal. 

The goal of therapy journaling is to guide you toward your goals, provide clarity and release built-up tension through the process of writing. It’s also helpful for tracking your progress. 

I would always recommend talking to a professional. However, if you’d like to start slow and do some of the work on your own then here are a list of therapeutic writing prompts to help you started. 

• Describe the place that makes you feel the calmest. Is there anything that could be added to make it even better?
• What makes you feel like the best version of yourself?
• Is there someone in your life that you need to forgive? You can write them a letter now. It’s your choice whether you send it or save it for yourself!
• Are there any goals that you would like to set to improve your physical health? Now is the time to start writing them down.
• Make a list of 10 not so obvious things that you’re grateful for. They can be as simple as the breakfast you ate or how well you slept last night. Describe why you’re grateful for them.
• Think about a situation that has triggered anxiety in you. Why did it trigger anxiety, and can you name the emotion that you felt? Why did this situation make you feel this emotion?
• Make a list of 100 reasons to get up in the morning.
• Sit down, close your eyes and empty your mind from any thoughts. Try to do this for one minute and then imagine a bucket of paint falling over your head and washing over your body. What color is the paint? Why did this color feel like a natural choice? 
• I have trouble sleeping when…
• How does your spirituality affect you? What is your belief system like and how does it help you?
• Imagine yourself a year from now in a better place than where you are now. What does that look like?
• What has dealing with the hardships in your life taught you?  What advice would you give to someone else going through the same thing?
• What qualities do you admire in yourself?
• What are you proud of in your life? Are there habits you could create to help continuously add to this achievement?
• Write a letter to your former self. 
• What would you consider your top three values in life and why?
• Make a list of things that are holding you back from your wants, needs, goals, and desires. What are some ways you can overcome these obstacles?
• What is something that you wish people knew about you? How do you wish to come across to people?
• Describe a time that you were truly happy. What are some things that you could set in place to recreate that happiness?
• Write down what it would feel like and look like to be at peace with the changes happening in your life. 

Tips for Therapeutic Writing

• Try to silence your inner critic as much as possible. Remember that no one is going to see this but you. 
• Set a timer for 3-5 minutes and don’t stop writing until the timer goes off.
• Try not to lift your pen off of the paper (if handwriting) during the duration of your writing prompt. This will help you keep the thoughts free-flowing.
• Be honest with yourself and don’t try to censor your thoughts or emotions in any way. 

Finally, Let Go.

Sign up to receive the Therapeutic Writing Prompts and feel better in minutes!

We respect your privacy. Unsubscribe at anytime.

Finals Thoughts on 20 Therapeutic Writing Prompts to Help You Feel Restored (+ FREE PDF)

Getting diagnosed with a chronic illness can be as dramatic as losing a loved one. It’s HARD.  It’s even harder if you don’t have someone you feel like can relate to you.

One of the best things that I’ve done is create a community online . It’s comforting to find others who can sympathize with you and cheer you on because they truly understand just how hard it is to get out of bed every single day. 

I hope these therapeutic writing prompts help you release built-up, negative emotions. Please let me know if there’s anything that I missed or any additional writing prompts that you’d like to see on Disability Dame.

Have you tried writing as a way of therapy? Tell me in the comments below!

Allie Schmidt

Allie Schmidt is a rare disease advocate and disabled mom living with motor neuron disease. She founded Disability Dame in 2020 to provide tips to other moms living with disabilities and chronic illnesses.

In her spare time, you can find her traveling with her husband (she's been to 38 states and 16 countries!), watching reruns of Survivor, or tending to her near-constant sunburn from spending too much time outside. You can follow her adventures here.

• What Happens When You Have The Early Signs of ALS
• What Happened After I Visited an Amish Iridologist
• What It's Like Being Undiagnosed while Slowly Becoming Paralyzed
• How I Used Medical Astrology to Search for a Diagnosis

Leave a Comment Cancel reply

Privacy overview.

• Free Career Counselling
• Free Legal Counselling
• Free Online Courses
• Remote Work Certification
• Become An Airbnb Host
• WFH Jobs For Women
• Become An Online Tutor
• Join Women In Business
• Helpline – Get Help
• Work With Us
• Write For Us
• Submit Recipe
• Naaree Privacy Policy
• Disclaimer And Disclosure

Free Courses

7 therapeutic writing exercises for mental health and wellness.

Writing can be therapeutic and cathartic. Therapeutic writing exercises can help you get to know yourself, overcome bad moments, and improve mental health.

Writing is an excellent therapeutic tool and guided writing exercises are the perfect way to bring to light what we carry inside, unburden ourselves, clarify our feelings or doubts, encourage us, know ourselves better, and even help us make wise decisions.

One way to deal with any overwhelming emotion is to find a healthy way to express yourself. Writing for therapeutic purposes can bring back memories and make you cry, but it can also improve your mental health.

The benefits of therapeutic journaling are well known and therapeutic journal writing can be a helpful tool in managing your mental health. Journal writing is therapeutic because it can help you manage anxiety, reduce stress, and cope with depression.

In fact, journal writing therapy is one of the best self-care ideas to help control your symptoms and improve your mood by helping you prioritize your problems, fears, and concerns.

This article is not intended to replace professional consultation. If you think you may be suffering from depression, these exercises can in no way replace professional help.

These therapeutic writing exercises for adults are just tools for those who want to get to know themselves better and move forward in one or more areas of their lives. Likewise, the  adolescent partial hospitalization program near me  will make you feel more stress-free and help you to completely lead a better life.

If you need professional help, you can get free online counselling for women from a trained counsellor to help you deal with stress, overcome any problems, moments of crisis or growth, or changes in your life.

7 Therapeutic Writing Exercises For Mental Wellness

This list of therapeutic writing exercises and writing activities can help you overcome bad moments, get to know yourself, make decisions, and achieve personal growth.

You’ll find therapeutic writing activities and therapeutic writing prompts to help you clarify your feelings and get things out in the open in a safe and effective way.

1. Freewriting exercises

Objective: The objective of freewriting exercises is to find solutions or new ideas to help you solve a problem or dilemma.

Freewriting is a therapeutic writing exercise that can help you find the solution to a dilemma you don’t know how to get out of.

How To Do It:

The freewriting technique was invented in the early twentieth century by the avant-garde writer Dorothea Brande and the idea is to write the first thing that comes to mind, without erasing, without crossing out, without stopping to think.

The purpose of freewriting is not to create a literary work but to let the ideas flow freely, without the restraint of our judgment, morals, shame, or logic. To use freewriting ideas therapeutically, you must have a problem or an issue in mind that you wish to solve.

You can sit down, with a paper and pen (it must always be handwritten) and write anything that crosses your mind without stopping for at least half an hour.

If your shopping list comes to mind, then write down the shopping list… you can gently return to the subject that worries you while leaving yourself the freedom to allow the association of ideas, so that logic does not interrupt the path to a possible solution.

You can also use freewriting exercises to find new writing ideas if you’re a professional writer, creative writer, or paper helper and need ideas for essays and academic texts.

2. Therapeutic letter writing ideas to resolve conflicts

Objective:  The objective of therapeutic letter writing is to clarify and discover your emotions and release them to try to resolve a conflict.

Whether it is a person you live daily with, such as your partner or a co-worker, or someone you no longer see, or someone who is not even alive, you may have an unresolved conflict with them that does not let you move forward.

Unlike the previous exercise, the objective of letter-writing ideas is not to find solutions but to bring to light what you feel and to discover what lies beneath.

For example, you may find that underneath anger with the other person, there is a hidden fear. You may even end up forgiving them at the end of this therapeutic writing exercise.

Note that when you practice writing letters for therapeutic purposes, this work is for you and you alone. This letter is not intended to be read to anyone or sent to them, but simply to serve as an exercise. You can keep it, tear it up, burn it, or do whatever you like with it.

Again, set aside at least half an hour just for yourself. This therapeutic letter writing exercise should preferably be done by hand. Start writing a letter about what you feel about that person. But, remember, it must be in this order:

Step #1: First, you  tell them why you’ re angry or upset . Let out all your anger on the paper. If you have to use profanities or harsh words, do it. The more you let it out, the better. You should try to make the letter several sentences long at least, but it could be a whole sheet of paper so you can cover whatever you need.

Step #2: Do the same thing, but now  tell the person who hurt you what it is that makes you sad or makes you feel bad about this situation . This is no longer about blaming or accusing them, but about looking inside you.

Step #3: Continue the same letter writing exercise, but  now it is about revealing to them the fears you have . What fears did you feel in this situation that caused you to react the way you did?

Step #4: This part of the therapeutic letter writing exercise is dedicated to repentance. Even in the healthiest discussions or conflicts, you may feel that you’ve messed up or said something you shouldn’t have. Or conversely, there may be something you could have said or done differently. Let it out onto the paper.

Step #5: The final paragraph of your letter writing exercise is devoted to love. In fact, some therapists call this exercise the love letter. Tell the other person what you appreciate about them, what makes you or has made you happy. Tell them what you are grateful for.

This therapeutic letter writing exercise can help you feel feelings you didn’t know you had, and it is a safe way to vent and express your thoughts and feelings about a conflict without hurting anyone else’s feelings. Again, letter writing therapy is only for you so you don’t have to send the letter to the person who hurt you.

3. Fictional story writing exercises

Objective: The objective of fictional story writing exercises is to re-live a situation from your past by observing it from a distance.

Fiction writers are probably familiar with creative writing exercises such as these and if you’ve been writing fiction for a long time, you’ve probably already done this therapeutic writing exercise more than once.

Fictional story writing exercises are about shedding new light on a situation from our past, usually, one that occurred in childhood or adolescence.

Please note that this does not refer to significant traumas that may need immediate psychological help – these should only be supervised by a professional.

Have you already chosen some story writing ideas based on a situation from your childhood or adolescence? Good!

Now write a story where you narrate the situation, BUT from the third person point of view, where the main character is different from you. For example, you can change the gender, age, or some important feature of the character.

Even if much time has passed, writing everything from the objective point of view of another character will give you even more distance, and you will be able to see what really happened from other angles.

It may also help you better understand the reactions of other people involved, or understand yourself more – and perhaps forgive yourself or be proud of how you were or are now.

4. Write a letter to the child you once were

Objective:  The objective of this letter writing exercise is to let off steam, feel your feelings, forgive yourself, understand yourself, and love yourself unconditionally.

This therapeutic letter writing exercise can be compelling and bring many things to light as we remember the child we once were.

You can achieve many healing objectives with this seemingly simple exercise, but it may not be easy for everyone to do it because of the emotions it can bring up.

There are two variants of this therapeutic letter writing exercise.

#1: Write to the child you once were

Imagine the child you were, what you liked about that child, what made you sad, what you regret. Then write a letter to them and tell them everything you feel -the more detail you write, the better.

If there are names, dates, anecdotes, the more you will live, and the richer and more therapeutic this letter-writing exercise will be.

Express your unconditional affection, your forgiveness, and your pride for the child you once were in this therapeutic letter writing exercise.

#2: Write to your adult self from the child you once were

Now you can do just the opposite. Get back into the skin of that child, remember how you felt, what you wanted, what you feared, what dreams you had, and now write to your adult self. Try to let your child give you advice and remind you of what was important to you back then.

During these therapeutic letter writing exercises, remember that you are no longer that helpless child. You are now an adult and many of the things that trapped you or frightened you are no longer true and no longer have any power over you.

5. Write a list of things you appreciate

Objective: The objective of this positive psychology therapeutic writing exercise is to help you feel better and to relativize problems. This coaching exercise is very encouraging and can help you regain strength and purpose.

Write a list of at least 30 things (or even 50) you appreciate in your life and are grateful for.

This is perfectly possible since you can be thankful for many things – from your parents giving birth to you, for a beautiful day, or your health, or electricity, or the existence of chocolate bars.

This therapeutic writing exercise helps you appreciate and focus on the good things and positive feelings you experience in your life so you can enjoy them more.

A variation of this is to add this to your daily routine writing and write down just three things you’re grateful for each night in a journal or diary. You can even use this as one of your diary writing ideas so it can become a part of your daily routine.

Daily writing exercises that focus on appreciation and gratitude can train your brain to focus on the positive and increase your happiness quotient .

6. Write a letter to read at your funeral

Objective: The objective of this therapeutic letter writing exercise is to let off steam, discover who you are, what you want, and what is valuable in life.

There’s so much that can emerge during this therapeutic writing exercise, making it one of the most powerful of all these writing exercises – although they’re all perfect and valuable.

As in the previous therapeutic writing exercises, find a moment of silence and, preferably by hand, write the letter that – supposedly – would be read at your funeral when you are no longer around.

Like the previous ones, this letter writing exercise is supposed to be an exercise just for you, and then you can keep the letter or tear it up.

It’s time to get it all out, so speak clearly to the people you want to tell things to, both negative and positive, of course. Remember your sorrows and joys.

Wish good things to the people you love and give thanks for what you’ve enjoyed most in your life. Take advantage of this opportunity to tell the people who will be listening about all the things you did to be happy.

This therapeutic letter writing exercise can give you perspective and clarity in your goals and values. It is an emotional exercise with many possibilities and can help you clarify what is most important to you in your life.

You can even do this letter writing exercise many times, at different points in your life, and save the letters to see how your perspective changes over the years.

7. Write about the life you want

Objective:  The objective of this therapeutic writing exercise is to shape your mind to make it easier for you to allow abundance into your life and program your mind to achieve your goals.

This neuro-linguistic programming exercise appeals to the study of the brain that says that the words we use shape our reality.

If we constantly complain, we will only see the negative. If we repeat to ourselves, “how unlucky I am,” we will invariably transform that “prophecy” into reality.

NLP has many therapeutic writing exercises used by psychologists and life coaches to help us change our self-image and vision of ourselves and our lives.

This therapeutic writing exercise is about describing the life you want in the future, in detail, and with all its successes – work, love, health, family, even the house you will live in, the achievements you will have achieved.

Note that this writing exercise should be done in the present tense as if you were already living it, so you can feel all the feelings and emotions you would feel as if you were living it.

The more detailed and concrete you can make your vision, the better. As part of the technique, you should repeat the writing of this ideal life many times, perhaps even make it your daily life essay, to program it into your mind.

Of course, this therapeutic writing exercise can do no wrong, and, at the very least, it can make you feel that those goals or dreams are more attainable than you think.

So, did you enjoy these therapeutic writing exercises for beginners? You can add these writing ideas and writing activities for adults to your daily writing routine or to your writing hobbies. You can find more women’s mental health articles here.

About the author:

Priya Florence Shah is the Group Editor at SHEROES and author of Devi2Diva, an emotional self-care book for women .

Leave a Reply Cancel reply

This site uses Akismet to reduce spam. Learn how your comment data is processed .

Recent Posts

Work From Home Jobs for Women: Build Your Career with MARSbySHEROES

Embracing Change: How to Overcome Fear and Start a New Career at 40

Women, AI, and the Future of Work: SAWiT’s GenAI Learning Challenge

How Financial Independence for Women is the Key to True Freedom

Building Your Career from Scratch: A Career Guide for Fresh Graduates

How to Manage Work from Home Effectively as a Remote Worker

Popular posts.

15 Online Jobs For Students To Earn Money At Home Without Investment

Top 10 Money Earning Apps In India Without Investment

How To Choose The Best Jobs For Girls (21 Best Jobs For Women In India)

How To Find Domestic Violence Helplines And Counselling In India

21 Real Online Work From Home Jobs Without Investment

10 Best Jobs For 40-Year-Old Women Looking For Second Careers

• Free Online Counselling
• Free Career Guidance
• Home Business For Women
• Work At Home
• Women Achievers
• Women’s Interests
• Career Women
• Women In Business
• Self Improvement
• Money For Women
• Health Wellness
• Relationships
• Spirituality
• Beauty Tips
• Fashion Style

Writing for Well-being: 50 Journaling Prompts for Mental Health

Sian Ferguson is a health content writer based in Cape Town, South Africa. With almost a decade of experience reporting on health and wellness, her goal is to create empathetic, science-based content that empowers readers to take care of their well-being. You can read more of her work on Healthline and Psych Central.

Life often feels like an endless sprint filled with to-do lists that put your mental health on the back burner.

If this sounds all too familiar, and your mental health has taken a knock, it could be time for you to consider trying mental health journaling prompts. These prompts encourage you to explore and look after your most important asset — your mind.

In this article, we provide 50 prompts for mental health journaling .

Key Takeaways

• Mental health journaling prompts serve as tools for introspection, aiding in navigating through life's challenges and appreciating your mind.
• Unlike typical journaling prompts, mental health prompts delve deeper into personal experiences, promoting a better understanding and improvement of your mental well-being.
• Categorized journaling prompts help focus on varied life aspects such as stress reduction, gratitude, personal growth, and acceptance, aiding in a holistic approach to mental health.
• Journaling contributes to potential benefits like reduced stress, enhanced emotional processing, and improved decision-making.
• It also fosters a healthier mental state, positively impacting your relationships, daily life, and overall psychological well-being.

What Are Mental Health Journaling Prompts?

Journaling prompts are thought-provoking inquiries or suggestions that encourage introspection. In this context, mental health journaling prompts help you explore various parts of your life and their connection to your mental well-being. 

If you've decided to start journaling but feel too overwhelmed to start, don't worry. "Blank page syndrome" is more common than you think.

That’s where journaling prompts come in. These prompts can make it easier to journal consistently and effectively. They can give you the gentle nudge you need to reflect, express, and process your feelings and experiences, helping you dig deeper into topics that matter.  

Journaling Prompts for Mental Health

Self-reflection, mindfulness and overcoming obstacles.

Obstacles are a tricky but inevitable part of life. Reflecting on these challenges and learning from them can help you become more mindful of your thoughts and actions.

Reflect on the obstacles you’ve faced and how you’ve dealt with them using the following prompts:

• Describe a situation that made you feel happy recently. What was happening, who were you with, and how did you feel?
• Identify and reflect on a core value that drives your actions. How does this value manifest in your daily life?
• Describe a challenge you faced and how you overcame it. What did you learn from the experience?
• What are some everyday activities that you find meditative or grounding?
• Describe a situation where a positive attitude made a difference.
• Reflect on any limiting beliefs you hold. How can you challenge and reframe them?
• Practice a 5-minute mindfulness meditation, focusing on your breath. Write down any thoughts or feelings that arose during this time.
• Describe an obstacle you are currently facing. What steps can you take to overcome it?
• Reflect on a time you turned a negative situation into a positive one.
• List five resources or strategies that can help you overcome obstacles in your life.

Stress Reduction and Gratitude

If you’re feeling bogged down by stress, consider exploring what you’re grateful for. Studies suggest that gratitude-focused writing is a helpful method to reduce stress and the impact of stressful life events [1] .

Work through your stress and practice gratitude with the following prompts:

• Describe any stressors in your life and brainstorm solutions or coping strategies.
• What activities or practices help you relax and unwind? How can you make more time for these?
• Write a letter to your future self, describing your hopes for your personal and mental well-being.
• List five things you are grateful for today. Why are you grateful for these things?
• Describe a pleasant memory in great detail, engaging all five senses.
• What are some simple pleasures that brighten your day? How can you incorporate more of these into your life?
• Is there a different perspective you could adopt to view a stressful situation more positively?
• Describe a moment today when you felt relaxed or at ease. What were you doing? Who were you with?
• Practice mindfulness or a relaxation technique (like deep breathing or meditation). Reflect on your experience.
• Explore the concept of mindfulness. How can it play a role in reducing stress in your life?

Relationships, Boundaries, and Authenticity

Relationships of any kind are complex. They test your boundaries and occasionally cause you to drift from your authentic self.

Making sure that you surround yourself with the right people is important. After all, healthy relationships that provide emotional support can enhance your well-being and reduce the risk of unhealthy behaviors [2] .

Check-in with your relationships, boundaries, and authentic self using the following prompts:

• Reflect on a meaningful conversation you had recently. What did you learn from it?
• Describe the qualities you value in a friend or partner. Do your current relationships reflect these qualities?
• Write about a time when someone’s kindness impacted you. How did it make you feel, and how did it affect your perspective?
• Express any unresolved feelings towards a person or situation and explore how you might work through these feelings.
• Reflect on your boundaries in personal and professional relationships. Are they serving you well?
• Describe a time when you advocated for yourself. What did you learn from the experience?
• Reflect on a time when you felt true to yourself. How can you foster those feelings more often?
• Describe any societal expectations that challenge your authenticity. How do you navigate them?
• What does living authentically mean to you?
• Reflect on how your actions align with your values. Are there any adjustments you want to make?

Personal Growth and Aspirations

It’s not uncommon to obsess about failure and feel hopeless. Sometimes, you may go through a patch where these thoughts pop up more than you’d like them to.

If you’re struggling with the above, consider journaling about moments where you exhibited personal growth . Doing so could help ease self-doubt and reignite passion for your aspirations.

Give yourself a mental boost with these prompts:

• Reflect on a personal achievement that made you proud. What strengths or skills did you utilize, and how have they contributed to your personal growth?
• Where do you see yourself in five years? What steps do you need to take to reach this vision?
• Reflect on a situation where you exhibited a growth mindset. How did it feel to push beyond your comfort zone, and what did you learn?
• Write down three things you are grateful for and how they contribute to your personal growth.
• Identify your core values and explore how they have guided your decisions and aspirations thus far. How do you see them influencing your future?
• What skills or knowledge do you want to acquire to help you achieve your aspirations? Outline a plan on how you might attain these skills.
• Write about someone who inspires you. What qualities do they have that you admire? How do you aspire to embody these qualities?
• Identify a fear or anxiety that keeps you from pursuing what you desire. Devise a strategy on how you could overcome this fear.
• How do you embody the principle of lifelong learning? Share examples of how you pursue knowledge and growth outside of formal settings.
• If you were to create a personal brand statement, what would it be and why? Reflect on how this statement aligns with your values, skills, and aspirations.

Acceptance and Letting Go

Accepting and letting go of negative thoughts and emotions can keep you from reacting to and aggravating harmful mental experiences, as well as reducing mental health condition [3] [4] .

Give yourself a chance to accept and let go with these prompts:

• Reflect on how external opinions or societal expectations influence your ability to accept and let go.
• What does acceptance mean to you, and how does it affect your mental health
• Describe any aspects of your life where practicing acceptance might bring you peace.
• Reflect on how acceptance plays a role in your relationships. Are there things about others you need to accept to foster healthier interactions?
• Describe any fears or anxieties you may have and explore ways to address them.
• Identify something or someone you need to let go of for your well-being. What has held you back from letting go?
• What steps can you take to work towards letting go? How can you support yourself through this process?
• Envision a future where you have fully embraced acceptance and letting go. What does this future look like? How does it feel?
• Are there any beliefs or past experiences that make acceptance and letting go difficult for you?
• How can practicing acceptance and letting go daily contribute to your mental health?

What Are The Benefits of Mental Health Journaling?

Your mind can be your greatest ally or your worst enemy. So, while taking the initial steps toward mental health journaling may require some dedication, it's a worthwhile investment.

Commit to the process, and you could reduce your stress levels, improve your emotional processing, and, above all, boost your mental health and well-being [5] [6] . 

Journaling about your mental health can also help you:

• process emotions such as grief, trauma, or emotional upheaval, promoting healing and resolution
• reduce stress and anxiety while practicing gratitude
• improve your decision-making by examining your options and their consequences
• remain present through mindfulness
• jot down goals and aspirations that help you stay motivated and work through challenges
• value all the times that you demonstrated personal growth 
• foster creative expression, which is often very therapeutic

Ultimately, investing in your mental health through journaling is well worth it. It may take a while to get into the swing of things, but given the benefits of journaling for mental health, you have little to lose and everything to gain.

FAQs About Journaling Prompts for Mental Health

If distressing or concerning thoughts arise, it's advisable to seek support from a mental health professional who can provide appropriate guidance and support.

Mental health journaling can help reduce stress levels, improve emotional processing, enhance decision-making, foster creative expression, and boost overall mental health and well-being.

No, mental health journaling is a self-help tool and not a substitute for professional therapy. However, it can complement therapy and be a valuable part of your overall mental wellness strategy.

If you want to prioritize your mental health by digging deeper into your journaling practice, consider trying Rosebud for free ! The app's AI-driven journaling prompts help turn your mental health journey into a less daunting and more exciting experience.

• Fekete, E.M., Deichert, N.T. A Brief Gratitude Writing Intervention Decreased Stress and Negative Affect During the COVID-19 Pandemic. J Happiness Stud 23, 2427–2448 (2022). https://link.springer.com/article/10.1007/s10902-022-00505-6
• Umberson, D., & Montez, J. K. (2010). Social Relationships and Health: A Flashpoint for Health Policy. Journal of Health and Social Behavior, 51(Suppl), S54. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3150158/
• Ford, B. Q., Lam, P., John, O. P., & Mauss, I. B. (2018). The Psychological Health Benefits of Accepting Negative Emotions and Thoughts: Laboratory, Diary, and Longitudinal Evidence. Journal of Personality and Social Psychology, 115(6), 1075. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5767148/
• Fledderus, M., Bohlmeijer, E., Pieterse, M., & Schreurs, K. (2012). Acceptance and commitment therapy as guided self-help for psychological distress and positive mental health: A randomized controlled trial. Psychological Medicine, 42(3), 485-495. https://www.cambridge.org/core/journals/psychological-medicine/article/abs/acceptance-and-commitment-therapy-as-guided-selfhelp-for-psychological-distress-and-positive-mental-health-a-randomized-controlled-trial/65F3CEC539114401D6326D6F306125AD
• Thoele, D. G., Gunalp, C., Baran, D., Harris, J., Moss, D., Donovan, R., Li, Y., & Getz, M. A. (2020). Health Care Practitioners and Families Writing Together: The Three-Minute Mental Makeover. The Permanente Journal, 24. https://www.thepermanentejournal.org/doi/10.7812/TPP/19.056#
• Baikie, K., & Wilhelm, K. (2005). Emotional and physical health benefits of expressive writing. Advances in Psychiatric Treatment, 11(5), 338-346. https://www.cambridge.org/core/journals/advances-in-psychiatric-treatment/article/emotional-and-physical-health-benefits-of-expressive-writing/ED2976A61F5DE56B46F07A1CE9EA9F9F

Ready to Become Your Best Self?

Improve your mental health in just 7 days with Rosebud.

• Non-Fiction
• Author’s Corner
• Reader’s Corner
• Writing Guide
• Book Marketing Services
• Write for us

Writing Therapy: How to write therapeutically

Discover the benefits of therapeutic writing - a powerful tool for processing emotions, finding clarity, and promoting overall mental well-being.

Writing therapeutically has become an increasingly popular tool for improving mental health and wellbeing. The act of writing allows people to process emotions, gain insight, reduce stress, and work through inner conflicts and traumas. This comprehensive guide will provide an overview of therapeutic writing, explain the different techniques and approaches, and offer tips for getting started with your own therapeutic writing practice.

What is Therapeutic Writing?

Therapeutic writing, also known as expressive writing, is the process of using writing to come to terms with and heal from emotional distress. The focus is not on creating a polished piece of literature, but rather on using writing as an outlet for inner exploration and healing.

Therapeutic writing can take many forms, including journaling, autobiographical writing, letter writing, poetry, and free-form creative expression. The goal is to use the writing process to gain understanding, release pent-up emotions, work through inner conflicts, develop self-awareness, and promote overall mental well-being .

Benefits of Therapeutic Writing

Decades of research have demonstrated the wide-ranging benefits of expressive writing. Studies show that opening up on paper can help:

• Reduce stress and anxiety
• Cope with grief and trauma
• Gain insight into behaviors, thoughts, and emotions
• Clarify goals and values
• Boost self-esteem and confidence
• Improve sleep and overall physical health
• Strengthen relationships
• Process challenging life events

In essence, therapeutic writing allows people to make sense of their inner world, gain perspective, and move forward in a psychologically healthy way.

Approaches to Therapeutic Writing

There are several structured approaches to therapeutic writing that offer frameworks and prompts to guide the process:

• Journal Writing – Keeping a journal, diary, or log to record thoughts, feelings, and daily experiences. This allows you to track patterns, reflect, and gain self-awareness. Check out some writing prompts for journaling .
• Autobiographical Writing – Writing your personal history, including meaningful events, relationships, challenges, and key memories. This helps organize memories and find meaning.
• Gratitude Writing – Keeping a journal focused specifically on things you are thankful for. This cultivates optimism.
• Expressive Writing – Free-writing about traumatic, stressful, or emotional events. This allows you to process the experience.
• Letter Writing – Writing letters to yourself or to others as a way to heal relationships, grieve, or clarify thoughts. The letters do not need to be sent.
• Poetry/Creative Writing – Using poetic language and imagery to express emotions. Creating stories, metaphors, and dialogues to gain new perspectives.
• Spiritual Writing – Writing about your beliefs, values, sense of meaning, and inner wisdom. This connects you to something larger.
• Therapeutic Storytelling – Crafting your experiences into a coherent narrative. This imposes order on thoughts and events.
• Bibliotherapy – Reading therapeutic books and then journaling about how the material impacts your life.

The style of therapeutic writing you choose depends on your specific needs and what you hope to get out of the process. Many people incorporate several approaches.

Tips for Writing Therapeutically

Here are some tips for getting started with your own therapeutic writing practice:

• Set aside regular time to write – Ideally 20-30 minutes, 3-5 times per week. Treat this time as a therapy appointment with yourself.
• Find privacy and minimal distractions – Write where you can relax and focus internally. Turn off devices. Let family/roommates know you need quiet time.
• Don’t censor – Let words and emotions flow without judging yourself. The writing is just for you.
• Write naturally – Don’t worry about grammar, spelling, sentence structure. Go with stream-of-consciousness writing.
• Stick to your truth – Delve into your real thoughts, beliefs, and feelings. Avoid sugar-coating.
• Know when to stop – If emotions become too intense, take a break. You can return to the topic later.
• Reflect afterward – What insights did you gain? What emotions were released? How do you feel now compared to before?
• Re-read occasionally – Notice patterns in your thoughts, feelings, behaviors. Reflect on how you’ve grown.
• Destroy writing if preferred – If you don’t want to keep a record, immediately shred or delete.
• Consider sharing with therapist – If you have a therapist, they can help process your therapeutic writing.
• Be patient – Healing takes time. Stay motivated and let the writing support your journey.

Suggested Writing Prompts

Here are some therapeutic writing prompts to spark reflection:

• The parts of myself I’ve yet to confront are…
• If my childhood self could see me now…
• The story I tell myself about why I can’t move forward is…
• What I wish I could tell my younger self is…
• The biggest misconception people have about me is…
• If I could go back in time, I would tell my past self…
• The ways in which I sell myself short are…
• The limiting belief I need to let go of is…
• The parts of my life story I try to ignore are…
• If I had one day left to live, I would…
• The times I felt most alive were when…
• The areas of my life needing more courage are…
• My vision for my ideal future self is…
• The secrets or fears I mask from the world are…
• If I had no limitations, I would…
• Right now I need to admit to myself that I feel…
• To evolve, I first need to acknowledge…
• My inner wisdom tells me…
• If my intuition could speak out loud, it would say…

You can modify prompts to target specific issues you want to work through, like grief, anger, relationships, self-esteem, etc. Let the wording elicit honesty and introspection.

Troubleshooting Challenges

Therapeutic writing can stir up intense emotions. Here’s how to navigate common challenges:

• Overwhelming feelings –  If you feel flooded, pause and use calming strategies before continuing. Speak kindly to yourself. Seek support if needed.
• Resistance – It’s normal to avoid confronting painful issues. Be patient and give yourself time. Begin with small steps.
• Lack of motivation – Connect with why therapeutic writing matters to you. Notice how you feel when you neglect it. Let go of perfectionism.
• Distractions/restlessness – Eliminate distractions ahead of time. If restlessness arises, try switching locations or free-writing about your urge to avoid.
• Writer’s block – Free-write about your internal resistance. Or, begin with stream-of-consciousness writing, a gratitude list, etc. until words flow again.
• Concern over privacy – Keep your writing in a secure place. Or, fictionalize sensitive details. The benefits outweigh the risks.
• Self-criticism – Treat yourself as you would a dear friend. Show compassion. Let your hand do the healing, not the criticizing.

If challenges persist, consider working with a writing therapist or counselor to provide support and guidance. The key is maintaining commitment to the process. Even when difficult, therapeutic writing develops self-awareness and sustains emotional growth.

Integrating Therapeutic Writing Into Your Life

To fully benefit from therapeutic writing, integrate it into your lifestyle as a form of self-care. Here are some ways to incorporate it daily:

• Keep a journal by your bed for morning pages or a reflection on dreams.
• Carry a pocket notebook for jotting feelings throughout the day.
• Take 5 minutes on lunch break to free-write.
• Debrief after challenging interactions.
• Write letters to loved ones – sending optional.
• Use writing to complement other wellness practices like meditation, yoga, art.
• Write about therapy sessions, health changes, life transitions.
• Make writing materials easily accessible at home and work.
• Write for a few minutes before bed to process the day.

By making therapeutic writing a consistent habit, you ensure its transformative powers.

Finding Supportive Resources

For those seeking additional support and guidance, many books, websites, courses, and therapists offer resources for therapeutic writing:

• Books like Writing as a Way of Healing by Louise Desalvo or The Writing Cure by Joshua Smyth. Bibliotherapy lets you learn and reflect.
• Websites like JournalTherapy.com, American Journal of Nursing, and PositivePsychology.com provide articles, prompts, and techniques.
• Classes through organizations like The Therapeutic Writing Institute teach structured writing techniques led by therapists.
• Certified writing coaches offer personalized feedback and support.
• Writing groups provide motivation, inspiration, and community.
• Therapists can help overcome resistance, unlock memories, and process writing content.

Explore resources that resonate with your needs and interests. Having support makes therapeutic writing even more empowering.

Therapeutic Writing in Action: An Example

To illustrate therapeutic writing, here is a journal entry by a woman struggling with grief over losing her mother:

Today marks one year since my mother passed away from cancer. I can’t believe how quickly and painfully the time has gone by. I took off work today because I knew I couldn’t handle trying to focus or make small talk. Instead, I’m spending the day journaling and reflecting on my mom’s life.

It’s strange to think she’s been gone for a whole year now – it feels like just yesterday we were laughing over lunch together and talking about our plans for the holidays. I miss those days terribly. I miss her voice, her hugs, her advice. There’s such an empty space now and I wish more than anything I could have her here with me.

Her final weeks in hospice care were so difficult. Seeing her waste away each day, losing her strength and eventually her ability to speak – it broke my heart. But I’m grateful I could be by her side, holding her hand and letting her know how very much she is loved. She was the strongest woman I’ve ever known and faced the end with grace and courage.

The grief comes in waves. At times I feel like I’m coping well and moving forward. Other times the pain and loneliness hit me like a crushing tidal wave. All the milestones without her – my daughter’s graduation, my promotion at work, the holidays – just reopen the wound. I know she’d want me to go on living and find joy again. But it’s so hard when I can’t make new memories with her.

I try to focus on the beautiful moments we shared over the years. The way her face would light up when I brought her fresh flowers. Our hysterical laughter while playing silly games. Teaching me how to bake her famous chocolate chip cookies. How she selflessly cared for me as a single mother. Her endless love is something I’ll carry with me forever.

I think she’d be proud of how I’ve handled this past year of firsts without her. There have been plenty of tears, but I’m still standing. Her memory motivates me to appreciate every day. To give to others. To live life to the fullest, just like she did.

I know the pain will ebb and flow. Healing is not linear. But she remains in my heart, and for that I am endlessly grateful. I miss you so much, Mom. You are with me always.  

Writing therapeutically has the power to transform lives by promoting insight, personal growth, and mental wellbeing. By regularly engaging in expressive writing practices like journaling, letter writing, and reflective poetry, individuals can better cope with trauma, reduce anxiety and stress, clarify their sense of purpose, and heal on a profound level.

While writing therapeutically, the goal is not literary perfection. The focus is on authentic self-expression that allows inner wisdom to rise to the surface. By pouring out thoughts and feelings on paper, we can gain new understanding of our deepest needs, values, emotions, and conflicts.

This comprehensive guide outlined the many structured techniques, helpful tips, and supportive resources available for those interested in unlocking the healing potential of writing. By experimenting with different therapeutic writing modalities and sticking with the practice, you’re sure to experience expanded self-awareness, a greater sense of control over your mental health, and positive growth.

The journey with therapeutic writing is an ongoing process. But the rewards in terms of inner peace, clarity, and mental well-being make it a worthwhile endeavor. As many great writers have expressed, writing has the power to not only document life, but to liberate life. May your therapeutic writing give voice to your story, heal your spirit, and renew your mental health.

LEAVE A REPLY Cancel reply

Sign me up for the newsletter!

Share post:

Emotional Journaling for Fiction Writers: Tapping into Character Feelings

5-minute writing sprints: unlock your creativity with quick exercises, ai in writing for accessibility: content creation for inclusion, utilizing ai writing assistants ethically to enhance productivity, crafting compelling non-linear narratives in the age of streaming, more like this related, book marketing and promotion services.

We provide genuine and custom-tailored book marketing services and promotion strategies. Our services include book reviews and social media promotion across all possible platforms, which will help you in showcasing the books, sample chapters, author interviews, posters, banners, and other promotional materials. In addition to book reviews and author interviews, we also provide social media campaigning in the form of contests, events, quizzes, and giveaways, as well as sharing graphics and book covers. Our book marketing services are very efficient, and we provide them at the most competitive price.

The Book Marketing and Promotion Plan that we provide covers a variety of different services. You have the option of either choosing the whole plan or customizing it by selecting and combining one or more of the services that we provide. The following is a list of the services that we provide for the marketing and promotion of books.

Book Reviews

Book Reviews have direct impact on readers while they are choosing their next book to read. When they are purchasing book, most readers prefer the books with good reviews. We’ll review your book and post reviews on Amazon, Flipkart, Goodreads and on our Blogs and social-media channels.

Author Interviews

We’ll interview the author and post those questions and answers on blogs and social medias so that readers get to know about author and his book. This will make author famous along with his book among the reading community.

Social Media Promotion

We have more than 170K followers on our social media channels who are interested in books and reading. We’ll create and publish different posts about book and author on our social media platforms.

Social Media Set up

Social Media is a significant tool to reaching out your readers and make them aware of your work. We’ll help you to setup and manage various social media profiles and fan pages for your book.

We’ll provide you our social media marketing guide, using which you may take advantage of these social media platforms to create and engage your fan base.

Website Creation

One of the most effective and long-term strategies to increase your book sales is to create your own website. Author website is must have tool for authors today and it doesn’t just help you to promote book but also helps you to engage with your potential readers. Our full featured author website, with blog, social media integration and other cool features, is the best marketing tool you can have. You can list each of your titles and link them to buy from various online stores.

Google / Facebook / Youtube Adverts

We can help you in creating ad on Google, Facebook and Youtube to reach your target audience using specific keywords and categories relevant to your book.

With our help you can narrow down your ads to the exact target audience for your book.

For more details mail us at [email protected]

The Bookish Elf is your single, trusted, daily source for all the news, ideas and richness of literary life. The Bookish Elf is a site you can rely on for book reviews, author interviews, book recommendations, and all things books. Contact us: [email protected]

Quick Links

• Privacy Policy

Recent Posts

The bookstore sisters by alice hoffman, fatal intrusion by jeffery deaver and isabella maldonado, after annie by anna quindlen.

51 Therapeutic Journaling Prompts For Mental Health

T herapeutic writing prompts can be a great way to cope with anxiety and stress.

They can provide an outlet to vent about problems or challenges, and they can also provide a welcome distraction.

Some people use journaling as a grounding skill , while others can use it to lift their spirits and remind them of positive things. 

Use the following journaling prompts for mental health to unburden your mind and get your creative energy flowing.

(Sidebar: You might like our bestselling book. The Mindfulness Journal is your daily guidebook for applying mindfulness to your work, your relationships, or even the most mundane tasks of your day. )

How to Journal for Mental Health

Journaling prompts for therapy and distraction, journaling prompts for when you are having a bad day, journaling prompts for anxiety, journaling prompts for healing, journal prompts for depression.

Journaling might not be the first idea that comes to mind when you want to feel better emotionally.

However, studies confirm that journaling is associated with a decrease in mental distress, including depression and anxiety, and an increase in emotional well-being.

It’s a practice well worth pursuing and developing as a regular habit. Set aside a specific time of day for writing in your journal, and try to write daily.

Don’t be afraid to spill your heart and your thoughts when you journal. Releasing these pent-up emotions via writing is the only way to get the full benefits of therapeutic journaling.

You might consider a locked journal since you’ll write about private information.

So how do you incorporate journaling into your mental health toolkit? Here are some ideas to consider:

• Use a journal as part of therapy. If you are seeing a therapist, journal what you discuss in sessions, the actions you take as a result, and your emotional journey toward growth and healing.
• Journal for increased self-awareness. If you lack clarity about yourself, who you are, and what you should be doing with your life, journaling can help you discern the answers as you explore insights and options.
• Journal to understand your emotions. Many people have profound and strong emotions but have trouble labeling them and understanding what triggers them. Use journaling to explore your emotions and learn how to manage them.
• Try journaling about relationship themes. Our close relationships can be a significant source of stress and difficulty in life when we aren’t self-aware or emotionally healthy. Look for themes or recurring dramas in your relationships, and journal about them. Use this information to learn healthier ways of interacting with others.

51 Therapeutic Journaling Prompts for Mental Health

The following prompts are divided into three categories: prompts for therapy (and distraction), prompts for sadness, and prompts for anxiety.

Use them in a way that helps you most. 

You can tackle one prompt a day, so you’ll have enough for a month. Or you can take one prompt in a particular category and use it for an entire week — or only when you’re feeling particularly anxious, depressed, or overwhelmed.

As you write for each prompt, your mind will suggest mental health journaling ideas on related topics to write about.

That’s the genius of your messy, connected mind. 

Use it and keep writing, or save the idea/s for another time.

Journaling prompts for therapy can lay the groundwork for deep self-exploration. Get to know yourself better while distracting yourself from the things getting you down.

1. If you could see a live performance from any singer, alive or dead, who would you choose? Where would the performance take place?

2. If you had to be quarantined in one place for a month, what would you want that place to look like? Who would be quarantined with you? What entertainment resources would you want?

3. You just won the lottery. What is the first thing you’re going to do?

4. If you could have any animal, real or mythological, as a pet, which would you choose?

5. Pick one of your favorite fairy tales or classic stories. Rewrite a scene from the perspective of a side character. What are some details that the main characters might not have noticed?

6. If you were famous, what would you like to be known for? How would you help make the world a better place?

7. If you could travel to any fictional world, where would you go? What characters would you want to meet? Would you choose to alter their story?

8. Pick a color. Try to describe that color without mentioning its name. What emotions are tied to the color? What memories do you have of it? What sets it apart from others?

9. If you could invent an ice cream flavor, what would it taste like? What would you name it?

10. If you could travel to any point in the past, where would you go? Who would you meet? How would you avoid making dramatic changes?

More Related Articles:

Do You Get Easily Triggered And Upset? 13 Ways To Not Let Things Bother You

Journal Your Way To Loving Yourself With These 101 Self-Esteem Journal Prompts

Take A Mindfulness Break With One Of These 11 Mini Zen Garden Kits

Journaling prompts can help clear the fog and renew your motivation to get things done when it’s a bad day. Just getting the words out is an accomplishment in itself. And what you write can lead to new insights and discoveries.

11. If you could change a part of your environment (your house, furniture, yard, etc), what would you change? How much time would it take? Is there a way you can make a small change for the better?

12. What is one thing you’ve been putting off? Write about how you would feel if you got it done? How could you reward yourself after?

13. Make a list of your friends, family, coworkers, pets, etc. Write down the things you like about each person. What makes them special? Do the same for yourself.

14. Write about one of your fondest memories. Put extra attention into how you felt in that moment. What are some things you could do to keep making positive memories?

15. Make a list of your achievements. What makes you proud? What are some little things that you have done in the past few days that have helped make your life easier?

16. What is your favorite movie? Write about one of the struggles the characters faced. How did they overcome it?

17. Pick a fictional character that you admire. Make a list of their positive qualities. Then, make a list of their flaws. What makes them human? What do you have in common?

18. Make a list of songs that you like to listen to when you’re sad. What do you listen to when you’re happy? What songs help you cope with strong emotions?

19. Write about a person who has made a positive impact on your life. What did they do that helped you the most? What would you say to them if you could talk to them now? How can you help someone else with similar struggles?

20. Write about a book that you would happily read again. How has this book brought comfort in times of hopelessness? Who would you recommend this book to?

21. Write a letter to your future self. Write about the things you hope for. Ask yourself questions. Even if you don’t get the answers right away, you can keep looking for them. Then, try writing one to your past self.

Journaling prompts for anxiety can help you identify what’s really bothering you. Or they can help you steer your mind in a more calming direction, so you can touch base with yourself and focus on the present moment. 

22. Write about your clothes. How do they smell? How do they feel? Include the things you like about them. How do you feel when you’re wearing them?

23. In times of stress, take a few moments to write about things that make you happy. What are you grateful for?

24. Write about a time you faced a challenge and overcame it. How did you feel afterward? Was it as bad as you’d thought?

25. Make a list of people you can reach out to when you feel anxious. Do you have a way to contact them? How would they help you?

26. Write about the way you see yourself in social situations. What are some of the things you do that make you insecure? If someone else did/said the same thing, would you judge them?

27. Write about advice that you would give to a friend who is stressed. What would you tell them to try? What are things that have helped you in the past?

28. Make a list of things you like about yourself, things you want to do someday, and reasons to keep trying new things.

29. If you could do anything without failing, what would you try? What is standing in your way now?

30. Write about your ideal day. What would you do? Where would you go? Who would you spend the day with?

31. Make a list of places to go during the next month. They can be specific stores, restaurants, or nearby cities. What would you do at each place?

Most of us can’t pass through life without past wounds, shame, insecurity, and pain. It is part of being human. But that doesn’t mean we can’t heal from these traumas and drams. Journaling can be part of the healing process.

32. In what part of your body do you carry the most emotional pain? Write about the pain, what it feels like, and why you think you feel it in this area of your body.

33. What triggers your deepest emotional wounds? Write down the triggers and how you react to them.

34. How have the triggers, and your reactions to them impacted your relationships? Journal about the specific ways your close relationships are impacted by your reactions.

35. Think of someone in your life who has wounded you deeply. Write a letter to that person (without sending it) expressing your most honest feelings.

36. Consider something in your childhood that caused you deep pain, shame, embarrassment, fear, or trauma. Journal about the situation, and then write a letter as your adult self to that small child.

37. Journal about some of the people you have hurt in your life and what you did to hurt them. Write about how you can forgive yourself and ask for forgiveness if appropriate and useful to your healing.

38. What do you feel shame about in your life right now? Journal about the shame you feel, why you feel it, and how it impacts your life.

39. What are you hanging on to that you need to let go of? It could be something material, a relationship, a job, or a belief. Journal about why you can’t let it go.

40. Consider any negative thought patterns and mental loops you regularly engage in. Journal about these thoughts and whether or not they are true. How do these thoughts impact you?

41. Is there something you are afraid to face or address head-on? Journal about this situation and why you are fearful of it.

Depression is often the result of unaddressed and untreated past wounds and life challenges. Even when depressed, you can still participate in your healing by releasing the internalized emotions as you write about them.

42. Journal about how depression feels to you. Use descriptive words to express the power of the physical, mental, and emotional feelings of your depression.

43. If your depression is situational, journal about the reason you feel depressed and why it has impacted you.

44. Journal about some of the positive things that have come as a result of your depression. These can be small acts of kindness, a moment of insight, or being forced to take a brea k from your routine.

45. Journal about any activities that make you feel better and your plans to do more of these things.

46. Journal from the perspective of your higher self or a wise and loving friend who offers you supportive and caring words.

47. Write in detail about three things you like about yourself and why.

48. Are you holding on to anything or anyone that keeps you from feeling better? Journal about this person or situation and why you must hold on.

49. Journal about a plan to help you heal from depression and the action steps needed — even if you can’t take the actions right now.

50. What have you learned from being depressed? Journal about anything you can draw from the challenge of depression.

51. Journal about how far you’ve come through the journey of being depressed, even if you have a long way to go.

Which of these journaling prompts for mental health will you begin with?

Now that you’ve read through this list of mental health journal ideas, you can take some time to save the ones that stood out. 

Try using these whenever you need to put your thoughts on paper. This can be an excellent healthy coping mechanism for stress, depression, racing thoughts, or hopelessness. 

Try sharing your journal entries with a therapist or a friend. Find time every day to ground yourself and de-escalate if you’re overwhelmed. 

Journaling can do wonders for your writing skills and your ability to communicate with others, as well as your ability to empathize with those who are struggling. 

May the gift of journaling bless you and those you care about — today and always.

Leave a Comment Cancel reply

Save my name, email, and website in this browser for the next time I comment.

50 Free Journal Prompts for Therapy

Your therapist has asked you to start journaling.

Which is great - you know it’ll be helpful, and there are a lot of benefits to journaling.

The only problem is you have no idea what to write about.

Here at KMA Therapy, we’ve been helping our clients take advantage of all the tools available to them for over 14 years. We’re here to equip you with what you need to thrive in therapy.

After reading this article, you’ll have a ton of new ideas to journal about - say goodbye to writer’s block.

50 Therapy Journal Prompts

Free-writing about anything that comes to mind (even the fact that you have no idea what to write about) can be great.

But sometimes, a little guidance can be helpful.

Here are 100 journal prompts, divided into ten clear categories, to help you get started.

We’ve selected journal prompts for anxiety, depression, self-esteem, workplace stress, and sense of purpose - these offer a broad basis of personal topics to cover.

Explore our list of journal prompts for relationships to explore topics related to romantic, family, and personal relationships.

Journal Prompts for Anxiety

• Where do you often feel anxiety in your body? What can you do to help move it out?
• What is one hobby that always makes you feel more relaxed? How can you incorporate it into your daily routine?
• Do you ever find yourself start scrolling social media when you feel anxious? Does this make you feel better or worse?
• Write a letter to someone who listens when you’re feeling anxious, and thank them for their support. (You don’t have to send it!)
• Write down three positive affirmations that make you feel confident. Put them in a place that you see often, and repeat them to yourself whenever you’re feeling anxious.
• What specific situations are triggers for your anxiety? How do you usually react?
• Describe a time when you were feeling really anxious, but managed to lower your anxiety. What did you do? Why do you think it worked?
• Write a list of five things that always make you feel happy and calm. How can you bring more of these into your daily life?
• Write a letter to your anxiety and express your feelings toward it. For example, you might be grateful for the ways it keeps you safe, but ready to let some of the anxious feelings go.
• Think about a situation that caused you a lot of anxiety. How did you survive that situation and make it to where you are today?

Journal Prompts for Depression

• In the morning, write down one small goal you have for the day. At the end of the night, reflect on whether you were able to complete it (without judgement.)
• If you had trouble completing that goal, what would make it easier tomorrow?
• Describe a moment when you felt happy. What did you enjoy about that moment, and how can you bring elements of that moment into your daily life?
• Write three things you like about yourself.
• Write a letter to your future self. You can express your wishes about where they are now, or ask them for advice about your current situation.
• What’s something you used to enjoy when you were younger? What did you like about it?
• What’s one strength that you have? How has it helped you in the past?
• Do you ever have trouble sleeping? Explore the impact that sleep has on you, and reflect on whether you’d like to make changes to your sleep routine.
• What is one thing that you can accomplish this week to make you feel successful? What are three steps you can take to achieve it?
• What’s one way you enjoy moving your body? Write about how it makes you feel.

Journal Prompts about Self-Esteem

• What is a compliment you received recently? How did it make you feel?
• What are three areas of your life where you want to feel more confident? List one goal in each area, and how you want to achieve it.
• Write a letter to someone who you think has great self-esteem (you don’t have to send it.) What qualities of theirs do you admire?
• Do you think there’s a connection between self-compassion and self-esteem? How do you usually talk to yourself when you make a mistake?
• What’s one story you tell yourself that you’d like to change? What would you rather believe instead?
• List three accomplishments that you’re proud of. What strengths and skills did you use to achieve them?
• What’s a time when you doubted yourself, but eventually were successful?
• Write a letter to yourself from the perspective of someone who loves you (this can be someone you know or someone you don’t, like a future partner.) What would you like them to say?
• Do you have a habit of saying something negative about yourself? Identify the phrase you use most often, and write out what you’d like to say about yourself instead.
• What are ten things you think are great about yourself?

Journal Prompts about Workplace Stress

• Think about an aspect of your job that stresses you out. Is there something you can do to make it more enjoyable?
• Do you think you have a healthy work-life balance? Why or why not?
• What can you do to draw stronger boundaries between your work-time and your personal time?
• Think about a time you overcame a challenging situation at work. What skills did you use to succeed?
• Even if you feel like your job is horrible, what’s one positive aspect about it?
• Do you think your current job aligns with your long-term goals?
• Who is a role model in your field that you look up to? What qualities do you admire about them?
• Does the work you do align with your core values and beliefs? Why or why not?
• What is one skill that you’d like to build through your career?
• Are you happy in your current job? If not, what would you like from a future job to feel happier?

Journal Prompts for Sense of Purpose

• Think of someone who you admire in life. What are they working toward in life? Do you have similar goals?
• Think of a social issue that you feel really passionate about. What can you do to make an impact in this area?
• When you think of living a meaningful life, what does it mean to you? Do you feel like you’re living a meaningful life right now?
• Think of one moment where someone did something small for you, but it had a large impact on you. How did it make you feel?
• What is a skill you possess that you’re really proud of? Why is it special to you?
• What’s an activity that you love so much, it makes you lose sense of time?
• List three values that are important to you. How do they influence your decisions?
• Write about a time where you felt like you really made a difference to someone else. How did it make you feel?
• What brings you energy every day?
• What is something that comes really easily to you? Do you feel like it’s something you’re meant to do?

Next Steps for Self-Reflection

After reading this article, you’re ready to sit down and reflect on a range of different topics.

Here at KMA Therapy, we’re here to listen and reflect alongside you as your partner on your therapy journey.

Register online to take the first step today or read our Therapy 101 Guide to learn more.

If you’d rather keep reading, we’ve chosen these articles for you:

• 5 Ways Journaling Helps Mental Health
• 33 Holiday Journal Prompts to Help you Reflect
• How Journaling Helps Anxiety (& 22 Free Journal Prompts)

Register Online

Phobias explained: how they develop and what they reveal about us.

Our team of experts will support you throughout your mental health journey to help you become your most authentic self!

Conquering Fear: How CBT Transforms Anxiety into Empowerment

The ultimate guide to finding a therapist in the yonge and eglinton neighbourhood, or, are you all set and ready to book, ontario's premier counselling practice.

• Bipolar Disorder
• Therapy Center
• When To See a Therapist
• Types of Therapy
• Best Online Therapy
• Best Couples Therapy
• Managing Stress
• Sleep and Dreaming
• Understanding Emotions
• Self-Improvement
• Healthy Relationships
• Student Resources
• Personality Types
• Sweepstakes
• Guided Meditations
• Verywell Mind Insights
• 2024 Verywell Mind 25
• Mental Health in the Classroom
• Editorial Process
• Meet Our Review Board
• Crisis Support

How to Use Writing Therapy to Release Negative Emotions and Trauma

Whether it’s lyrics or journaling—expression through writing can be cathartic

Verywell / Julie Bang

• What to Know About Writing Therapy

The Major Benefits of Writing Therapy

• How to Get Started With Expressive Writing

Every Friday on  The Verywell Mind Podcast , host Minaa B., a licensed social worker, mental health educator, and author of "Owning Our Struggles," interviews experts, wellness advocates, and individuals with lived experiences about community care and its impact on mental health.

Follow Now :  Apple Podcasts  /  Spotify  /  Google Podcasts  /  Amazon Music

Putting pen to paper feels a bit like an anomaly in a world obsessed with texting, tweeting, and sliding into people’s DMs. But let’s try something different. The next time you’re in your Notes app, give your thumbs a break and grab a pen and piece of paper instead. If you don’t have any paper handy, grab that Starbucks receipt and start writing whatever you were about to type. See how it feels. 

It might feel a bit awkward at first, especially if you haven’t had to physically write anything down in a long while. But as you keep writing, you may feel really engaged with the words you’re jotting down. Tapping letters on a screen isn’t the same as drawing out each letter of every word. Writing things down will inherently bond you to the words you write. And because of that, writing becomes quite powerful for the psyche . Aside from being a feel-good activity, writing can also let us process negative emotions and trauma in what turns out to be a pretty soul-cleansing experience. 

In fact, singer/songwriter and season three winner of The Voice, Cassadee Pope , seconds this. Pope, who's been in the music industry since she was 11 years old, has been pretty open about her mental health struggles—from bad breakups to the emotional impact of her parent’s divorce. Pope told Minaa B., LMSW , host of The Verywell Mind Podcast, “I needed an outlet with everything that was happening with my family. So that was really what I leaned on most, was songwriting.”

Now, you don’t have to be a gifted songwriter to reap the benefits of writing, but let's talk about why writing can be so good for your mental health. 

At a Glance

Writing can be a powerful therapeutic tool. Getting your thoughts down can help you understand them and process them more effectively than keeping them all in your head. People who use writing therapy report better overall mood and fewer depressive symptoms. If you’re struggling with a mental health condition and need to vent your frustrations—consider making a journal your new BFF.

What to Know About Writing Therapy (Write This Down)

Writing therapy (aka emotional disclosure or expressive writing) is pretty much exactly what it sounds like. It involves using writing of any kind, like creative writing, freewriting, and poetry, as a therapeutic tool. Writing therapy can be especially for those who are more withdrawn or have trouble opening up to others.

Writing therapy can be so beneficial to our mental health because it’s basically a form of venting. You know how good it feels to come home after a long day of work and go on and on about how much you dislike that one coworker for a reason you can’t even put your finger on. Or when you spill all of your dating frustrations to your bestie over the phone. It’s a nice release of stress. You can release stress in a similar way when you write, too. Just pretend that piece of paper is your therapist, closest confidante, or even yourself. 

No one else has to know whatever you choose to jot down (or rage-write about). Your journal or diary is your personal safe haven, and your innermost thoughts are safe on those pages. 

Research shows that writing about painful experiences can even improve your immune system. Getting all of your thoughts out on paper is a big stress reliever. It’s also known that trying to suppress negative emotions can be detrimental to your overall well-being, so verbal release may only help you in the long run. Another advantage of writing therapy is that it gives your emotions and thoughts some structure. For instance, my therapist knows I love writing—especially writing poetry. So, when I was dealing with a particularly traumatic time in my life, she told me that my next few homework assignments would be to write poetry about my feelings. Because poetry is a form of creative writing, I had to really think about the diction and imagery I wanted to convey in the poems.

As a result, I really had to unpack my feelings so that my poem would paint a clear picture of what I was going through. I worked on the poem each night before bed and had it ready for my next weekly session.

The next day, I hopped online to meet with my therapist and tell her I had completed my assignment. In response, she asked me to read it aloud. What?! I quickly grew nervous since I was not expecting that. But, considering she’s never led me astray, I reluctantly recited my poem. It was an emotional experience, and my voice audibly cracked a few times, but it felt really good—euphoric, even. So when Pope says that singing her lyrics is "cathartic," I completely get it. She says her singing can be a bit “disarming” because “ I’m believing every word so intensely, and I feel them so intensely.” 

So, not only does writing release some deep-seated feelings, orating them breathes life into them. There’s this particularly beautiful Chinese proverb that says: ‘I hear and I forget, I see and I remember, I write and I understand.’ Once our thoughts are written down, we can see them in front of us, through this practice they become real. Then, we can dig in and unpack what it all means to us.

Other Benefits of Writing Therapy

If you’re still not convinced about the power of writing, here are some other amazing benefits of writing to take note of (pun intended):

• Lowered blood pressure
• Reduced anxiety and depression symptoms
• Improved cognition
• Increased antibody production 
• Better overall mood

Ready to Get Started With Expressive Writing?—Here’s How

The great thing about writing is that it can be about anything you want. There are zero restrictions on what you can say. If you’ve had an upsetting experience or need to release some frustrations about daily stressors, try writing about it.

Pope talks about how she’s been using songwriting to get more authentic about her life as of late. In fact, she was kind enough to dish on the details about a new song of hers that’s set to release soon titled “Three of Us.” In this track, she details what it’s like being the “third wheel” when you’re in a relationship with someone who’s dealing with a substance use disorder : “It's about me, you, and the drugs.” In describing the lyrics, she says, “It's probably the most revealing song I've ever released.” 

Now, if you’ve already got an experience you want to write about, feel free to get started when you’re alone and in a private space. But if you don’t know where to start, here are some prompts to start flexing your writing muscles. 

Writing Prompts to Help You Get to Know Yourself Better

When you’re ready, get something to write with and a blank sheet of paper. Here are some prompts you can use to get started: 

• What does the perfect day look like for you? Think about the activities you’d engage in and who you would be spending your time with. Try engaging your five senses to dive deep into your imagination. 
• Write a story about the last time you were embarrassed. This time, reframe the experience into a positive one where you learn something new about yourself.
• Think about the best piece of advice you've ever received from someone. How has it helped to shape your life?
• Write a song or a poem about what it’s like to eat your favorite dessert. Consider the flavors, textures, and how you feel when you eat this specific treat. Where are you eating it? Did someone special make it for you, or did you make it yourself?
• What does self-love really mean to you? Who taught you what loving yourself looks like? What have you learned to embrace about yourself?
• If you’ve experienced a painful event, free-write about it. Don’t worry about grammar, spelling, or legibility—just write whatever comes to mind. You can even draw if that helps. 

These writing prompts should get you more comfortable with expressing your feelings. Once you make sense of your own experiences, you might be ready to share them with friends, significant others, and other people you trust. If you have a therapist or plan to start therapy, you’ll already have some material to share that you can explore in the session. 

When you connect through storytelling, you begin to strengthen your support network. Pope shared how much she leaned on her friends after a bad breakup. “ If you have community, lean into it and don't be afraid that someone's gonna judge you if you made a mistake or a bad decision, a poor decision, don't be afraid of that. It's so much more healthy to just let it out,” she says.

Pope also cautions that doing this can also reveal the people who accept you just as you are—flaws included: “ If somebody judges you or tries to make you feel bad about it, then OK, great. That one person is not a safe space for you.”

What This Means For You

If you’re uncomfortable opening up to your friends this way, that’s perfectly fine. Never feel pressured to share some uncomfortable thoughts or experiences. You can keep them to yourself in your journal or reserve them all for your therapist.

Writing is a good place to start when you want to better understand who you are and how your experiences have affected you. If you’re struggling with processing your emotions and feel that you need someone to talk to, consider seeing a mental health professional.

Mugerwa S, Holden JD. Writing therapy: a new tool for general practice? . Br J Gen Pract . 2012;62(605):661-663. doi:10.3399/bjgp12X659457

American Psychological Association. Writing to heal .

Krpan KM, Kross E, Berman MG, Deldin PJ, Askren MK, Jonides J. An everyday activity as a treatment for depression: the benefits of expressive writing for people diagnosed with major depressive disorder . J Affect Disord . 2013;150(3):1148-1151. doi:10.1016/j.jad.2013.05.065

By Ayana Underwood Ayana is the Associate Editor at Verywell Mind, where she aims to publish mental health content that is both engaging and of high quality.

• Sign up and Get Listed

Outside of US & canada

Be found at the exact moment they are searching. Sign up and Get Listed

• For Professionals
• Worksheets/Resources
• Get Help 
• Learn 
• For Professionals 
• About 

Find a Therapist

• Find a Treatment Center
• Find a Marriage Counselor
• Find a Child Counselor
• Find a Support Group
• Find a Psychologist
• If You Are in Crisis
• Self-Esteem
• Sex Addiction
• Relationships
• Child and Adolescent Issues
• Eating Disorders
• How to Find the Right Therapist
• Explore Therapy
• Issues Treated
• Modes of Therapy
• Types of Therapy
• Famous Psychologists
• Psychotropic Medication
• What Is Therapy?
• How to Help a Loved One
• How Much Does Therapy Cost?
• How to Become a Therapist
• Signs of Healthy Therapy
• Warning Signs in Therapy
• The GoodTherapy Blog
• PsychPedia A-Z
• Dear GoodTherapy
• Share Your Story
• Therapy News
• Marketing Your Therapy Website
• Private Practice Checklist
• Private Practice Business Plan
• Practice Management Software for Therapists
• Rules and Ethics of Online Therapy for Therapists
• CE Courses for Therapists
• HIPAA Basics for Therapists
• How to Send Appointment Reminders that Work
• More Professional Resources
• List Your Practice
• List a Treatment Center
• Earn CE Credit Hours
• Student Membership
• Online Continuing Education
• Marketing Webinars
• GoodTherapy’s Vision
• Partner or Advertise

• Learn About Therapy >
• Types of Therapy >

Journal Therapy

What Is the Difference between Journal Therapy and Keeping a Journal?

How does journal therapy work, journal therapy exercises and prompts, tips for therapeutic journal writing, limitations of journal therapy, research and studies related to journal therapy.

Journal therapy originated in the 1960s with psychologist Dr. Ira Progoff's Intensive Journal method. With his developments, the therapeutic potential of journal writing moved into public view. Prior to this, the main function of journal writing was to record events and experiences from a narrative point of view. Keeping a diary, though most likely beneficial to its author, was not seen a therapeutic process.

One of the major differences between keeping a journal and journal therapy is the way internal experiences, thoughts, and feelings are captured. Journal therapy allows a person to write down, dialogue with, and analyze their issues and concerns. Therapeutic journal writing and journal therapy use writing prompts and exercises to support the work of therapy. The practice allows people to be reflective, introspective, and intentional about their writing.

Journal therapy is primarily used with people in therapy to increase awareness and insight, promote change and growth, and further develop their sense of self . Through various writing prompts and activities, a journal therapist will guide a person in treatment toward his or her goals. The act of writing things down often relieves tension and can bring clarity to the issue at hand.

Although journal writing can be used in unlimited ways, there are some general processes that most therapists use. A therapist might request that the person in therapy begin each session with a writing exercise to declare his or her intention for the session or to hone in on present concerns. A therapist might use journal writing as a mode of communication between the person in therapy and therapist, taking advantage of the extra layer of safety writing provides. At the conclusion of the session, the therapist may assign the person in therapy homework that can be processed in the next session.

There are many reasons why you might want to find a therapist that uses journal writing as part of a treatment plan. Psychotherapist and yoga therapist Dr. Lynn Somerstein, RYT , in New York City, said that she has used journal writing techniques with people who have difficulty processing their thoughts. Therapists may find similar benefits when using therapeutic journal writing with people in their care who have trouble tracking their progress, as marriage and family therapist Kathy Hardie-Williams, NCC, LPC, LMFT , in Tigard, Oregon, described: “Some have found it valuable to keep journals and then go back and read them to see how far they have progressed.”

Journal therapy and therapeutic journal writing have been used in treatment for a number of conditions, including:

• Posttraumatic stress
• Obsessive-compulsive issues
• Grief and loss
• Issues related to chronic illness
• Substance abuse
• Eating disorders
• Interpersonal relationships issues
• Communication skills issues
• Low self-esteem

There are many creative and effective ways that journal writing may be used in treatment. Some of these techniques can be used on occasion, as in therapeutic journal writing, or for the entire course of treatment, as in journal therapy. Some examples of journal exercises and prompts one might see in therapy include:

• Journaling with Photographs : People choose personal photographs and spend time in the session writing responses to a series of questions about the photographs. Questions can include things like “What do you feel when you look at these photos?” or “What do you want to say to the people, places, or things in these photos?”
• Letter Writing : A person in therapy is prompted to write a letter to someone about various issues he or she is experiencing. People can choose to write to anyone, including people they know, parts of themselves, or someone they have lost. For example, an individual might write a letter to a deceased parent to tell them what he or she is going through.
• Timed Journal Entries : This is a good technique to use with those who have difficulty focusing their thoughts. The therapist and person in therapy decide on a general topic and then the person in therapy has a brief allotment of time, usually 5–10 minutes, to write about it.
• Sentence Stems : The therapist provides a series of open-ended sentence stems for the person in therapy to complete. For example, the therapist might suggest, ‘The thing I am most worried about is…’ or ‘I have trouble sleeping when…’ or ‘My happiest memory is…’
• List of 100 : The therapist asks the person in therapy to list 100 items that relate to a chosen theme or topic. This process will most likely result in the repetition of certain items or patterns that the therapist and individual will review and discuss. Examples of list prompts include 100 Things that Make Me Sad, 100 Reasons to Wake Up in the Morning, 100 Things I Love, or 100 Things I Want To Do With My Life.
• Dialogue : In this technique, the therapist and person in therapy will first choose two positions, parts, or viewpoints within the person in therapy or from external sources. The person in therapy will then write a dialogue between these two entities. This process can increase awareness about a psychological struggle or supply alternative perspectives about it. For example, the therapist might suggest the person in therapy construct a conversation between his or her child self and his or her future self.

Therapeutic journal writing has become a popular self-help tool. Additionally, many therapists assign journal writing prompts for homework. Listed below are some tips on how to include therapeutic journal writing into your self-care routine.

• Ensure your privacy : Keep your journal materials in a safe place.
• Return to what you have written : Save everything you write, when appropriate, and review it often. The process of going back to what you have written can not only spark inspiration for future writing, but can offer perspective on how far you have come.
• Time yourself : Using timed writing exercises can help you avoid writer’s block and help you tap into relevant unconscious material.
• Write freely : Hush your inner critic and ignore the urge to edit your work. Therapeutic journal writing is not meant to be pretty or grammatically correct; it is meant to be real.
• Be honest with yourself : Honor your thoughts, feelings, and experiences with the authenticity they deserve. More work gets accomplished when you are your genuine self in your writing.

Although many therapists and people in therapy report that journal therapy and therapeutic journal writing are effective, there are a few limitations to the practice. First, journal therapy may not be effective with people who experience cognitive or intellectual challenges. Knowing how to read and write is a must for this type of therapy . Second, some studies indicate that writing about traumatic experiences may exacerbate symptoms. Third, according to that same research, not all people report positive progress from working through trauma using therapeutic journal writing. Lastly, it is important to monitor how people in therapy are responding to journal therapy techniques and to look out for behavioral or emotional symptoms of perseveration, rumination, or obsessive-compulsiveness in their writing. These patterns of behavior can actually contribute to issues rather than improve them.

Being creative is part of human nature and journal writing has long been a major mode of expression and creativity. Research has demonstrated the therapeutic efficacy of journal therapy for both physical and mental health. According to an article in the American Psychological Association’s Monitor on Psychology , studies "suggest that writing about emotions and stress can boost immune functioning in patients with such illnesses as HIV/AIDS, asthma and arthritis.” Furthermore, according to researchers at the Dana-Farber Cancer Institute and Harvard Medical School, therapeutic journal writing can improve the mental and physical health in cancer patients. Finally, an article published in BJPsych Advances states that journal therapy and therapeutic writing are beneficial for treating severe trauma, body image problems, and grief and loss issues.

References:

• Adams, K. (1999). A Brief History of Journal Therapy. In Center for Journal Therapy . Retrieved from http://journaltherapy.com/journal-to-the-self/journal-writing-history
• Baikie, K. A., & Wilhelm, K. (2010). Emotional and physical health benefits of expressive writing. BJPsych Advances , 11(5). doi:10.1192/apt.11.5.338
• Camilleri, V. A. (2007). Healing the Inner City Child . London, England: Jessica Kingsley Publishers.
• Expressive Writing Therapy. (2007). In American Holistic Health Association . Retrieved from http://ahha.org/ExpressiveWriting.htm
• Journal Writing: A Short Course. (n.d.). In Center for Journal Therapy . Retrieved from http://journaltherapy.com/journal-cafe-3/journal-course
• Murray, B. (2002, June). Writing to heal. Monitor on Psychology , 33(6), 54. Retrieved from http://www.apa.org/monitor/jun02/writing.aspx
• Thompson, K. (2010). Therapeutic Journal Writing: An Introduction for Professionals. London, England: Jessica Kingsley Publishers.

More Like This

• Boosting Your Mental Health with Expressive Writing
• How Journaling Heals: There's No 'Write' Way to Journal
• Journal Therapy: Adding Colors and Imagery
• The Practice of Journaling: Writing to Myself

People Are Reading

• Dialectical Dilemmas and How ACT Models Can Help Guide Treatment
• How Emotionally Intelligent People Use Negative Emotions to Their Advantage
• Political Differences May Shorten Thanksgiving Visits
• Is ‘13 Reasons Why’ Part of the Problem or Part of the Solution?
• Time-Management Hacks to Be More Efficient and Procrastinate Less

Join GoodTherapy!

Mental health professionals who meet our membership requirements can take advantage of benefits such as:

• Client referrals
• Continuing education credits
• Publication and media opportunities
• Marketing resources and webinars
• Special discounts

Notice to users

© 2024 All rights reserved.

Writing Therapy Can Unlock Creativity and Boost Mental Health—Here’s How to Start

Break out the pen and paper.

Editor’s note: This article is not meant to be used in place of medical care. Please consult your medical provider before beginning any treatment.

I’ve always been a proponent of talk therapy . Though it seemed out of the norm when I started my weekly appointments in the early 2010s, I knew immediately: it was a privilege to explore my feelings openly and honestly. When you think about it, therapy is nothing short of a miracle. For an hour or so, you can reflect on and work through any challenge in your life. Without judgment, you have the objective thoughts of a professional at your disposal. Incredible, right? Unfortunately, that mental health miracle comes at a cost—and depending on your insurance, it can make access difficult or impossible. Thankfully, as Pinterest predicted in its 2023 trends report , “alternatives to talk therapy are on the rise.” Across both Gen Z and Millennials, a turn to writing therapy is making waves.

As we shift toward a more open and empathetic discussion surrounding mental health, many feel empowered to seek out tools and options that best support their well-being. Creativity —a gift to our mental and emotional wellness—allows us to explore the expansive possibilities within us and ignites the energy that fuels our lives apart from the daily work grind. If you’re seeking new ways to understand yourself better and connect with your thoughts a little deeper, writing therapy might just be your new go-to.

Featured image by Riley Reed.

What is writing therapy?

The benefits of writing therapy, how to use writing therapy as a form of self-care, writing therapy prompts.

Also referred to as journal therapy , writing therapy is the exercise of writing for therapeutic benefit. Of course, while this might simply look like jotting thoughts down in a journal, there’s more to the practice. Therapeutic writing, through prompts or exercises, allows the writer to open up a dialogue with their concerns, analyze thoughts, and work through traumatic experiences or traumatic events. While journaling can oftentimes be free-form, this therapeutic type of writing is directed with specific goals.

To be clear, while writing therapy can be used as an alternative to talk therapy, it can also be used to support the work you do with a therapist. The use of writing as an intentional means of expression can bring greater clarity to your emotional experiences.

As avid journal keepers , we’ve written at length about the countless benefits of journaling. For many of us, journaling is a daily habit that helps us feel more focused, less anxious, and boosts our creativity. And while that’s all well and good, because therapeutic expressive writing is done with different intentions, it makes sense to expect different benefits.

Writing therapy allows us to go deeper and intentionally explore specific events or traumas we’ve experienced in the past. In an article for Positive Psychology , Courtney Ackerman, MA, cited a study in which participants journaled about traumatic experiences for 15 minutes, four days in a row. After completing the exercise, those participants experienced better health outcomes for up to four months than the control group.

In addition to effectively being able to process traumatic events, writing therapy has been used as a treatment for :

• Eating disorders
• Obsessive-compulsive disorder
• PTSD (Post-traumatic stress)
• Substance abuse

I began my journey with writing therapy in conjunction with my therapist. However, if you don’t have access to talk therapy or choose not to use this form of treatment, it’s easy to get started on your own. The Center for Journal Therapy is a great resource that equips you with guidance and prompts and can even connect you with a certified journal therapy instructor.

Some tips to get you started:

• Utilize prompts. Seek out journaling prompts that resonate and address current challenges and thoughts you’re working through.
• Find a dedicated notebook. If you already journal, be sure to use a separate notebook from your daily one. This ensures you keep the practices separate and makes it easy to refer back to your writing therapy journal.
• Time yourself. I find that if I experience writer’s block, the easiest way to get started is to simply… start. By setting a timer for a specific amount of time, the thoughts are able to flow more freely.
• Proceed without judgment. As I noted about talk therapy, this is a no-judgment zone. Write your thoughts without questioning them. Silence that inner critic—they have no role in your healing journey.
• Experience emotions as they come up. It’s part of the process, after all.

Ready to begin? The following writing therapy prompts will help you tap into your emotions, engage with your inner dialogue, and step away from your journal feeling a little lighter, freer, and more in tune with your emotional landscape.

Letter Writing. What wisdom would you like to share with your younger self? Is there something you wish to tell an older version of yourself? Would connecting with someone you’ve lost help you feel seen in what you’re going through? Pick someone to write a letter to—whether that’s someone in your life or a part of yourself—and use this as a framework to process your situation.

Image Prompts. Sometimes, visuals can spark an insight that’s lying latent within you. Select from a few personal photographs—of friends, family, sentimental places—and ask yourself: What do these photos make me feel? What would I like to tell the people in the images? Is there something I’d like to return to or feel that I’ve lost from these photographs?

Make lists. Basic, but transformative. Pick a number (I often choose 25) and list out responses to the following: Things That Make Happy, Things That Make Me Anxious, Reasons I’m Excited to Wake Up in the Morning, Things I Want to Do With My Life, Things I’m Excited to Create. The possibilities are endless! By the time you’ve reached whatever number you’ve chosen, I can guarantee you’ll experience a greater sense of clarity about your life, day, or even the moment in front of you.

More Like This:

10 Wellness Practices You’re Probably Overlooking (but Shouldn’t!)

Your transformation is calling.

This Viral “Adrenal Cocktail” Boosts Energy and Balances Hormones—Here’s How to Make It

A nutritionist tells all.

10 Morning Routine Tips to Help You Start the Day With Energy and Intention

Embrace that clean-slate feeling.

12 Creative Ways to Use Protein Powder That Go Beyond Smoothies

A nutritionist shares her delicious hacks.

20 Positive Psychotherapy Exercises, Sessions and Worksheets

The word “psychotherapy” often evokes images of nerve-wracked patients reclining on couches, a stern therapist with furrowed brows and a notepad, and a deep uneasiness linked to the identification and analysis of every childhood trauma you have suffered, whether you remembered it before the session or not.

Although this is an outdated and largely inaccurate idea of psychotherapy, it still may seem counterintuitive to combine positive psychology with psychotherapy.

Psychotherapy is typically reserved for those with moderate to severe behavioral, emotional, or personality issues—not people who are often happy and healthy, and also struggle with occasional stress.

How can this type of therapy, which deals with such serious and difficult subject matter, possibly be considered “positive?”

Fortunately, many respected psychologists have been working to develop a useful and evidence-based positive approach to psychotherapy over the last two decades.

These pioneering researchers have married the research of positive psychology and the science and practice of psychotherapy into a life-affirming alternative to traditional psychotherapy—one that focuses on your strengths instead of your weaknesses, and works towards improving what is good in life instead of mitigating that which is not (Seligman, Rashid, & Parks, 2006).

It does not replace traditional psychotherapy, but can act as an extremely effective supplement to help a person move from “just getting by” to flourishing and thriving! For more on this effective ‘supplement’, we share a variety of exercises, tools and a range of therapy sessions.

Before you continue, we thought you might like to download our three Positive Psychology Exercises for free . These science-based exercises will explore fundamental aspects of positive psychology including strengths, values, and self-compassion, and will give you the tools to enhance the wellbeing of your clients, students, or employees.

This Article Contains:

5 positive psychotherapy exercises and tools, 15 sessions – exercises and tools, a take-home message.

Here is an overview of some of the most effective exercises and tools in a positive psychotherapist’s toolbox.

1. Gratitude Journal

One of the simplest yet most effective exercises in positive psychology is a  gratitude journal . Evidence has shown that developing gratitude for the things in your life that you may otherwise take for granted, can have a big impact on your outlook and satisfaction with your life (Davis et al., 2016; Sheldon & Lyubomirsky, 2006).

The practice of keeping a gratitude journal is quite simple and easy to explain to a client who might need a boost in positive emotions.

As a therapist or other mental health professional, instruct your client to do the following:

• Get a notebook or journal that you can dedicate to this practice every day.
• Every night before bed, write down three things that you were grateful for that day.
• Alternatively, you can write down five things that you were grateful for on a weekly basis.
• Encourage them to think of particular details from the day or week, rather than something broad or non-specific (i.e., “the warm sunshine coming through the window this afternoon” rather than “the weather”).

If your client is having trouble thinking of things they are grateful for, tell them to try thinking about what their life would be like without certain aspects. This will help them to identify the things in their life they are most grateful (Marsh, 2011).

2. Design a Beautiful Day

Who doesn’t want to design a beautiful day for themselves?

This exercise is not only fun for most clients, but it also carries a double impact: the planning of the near-perfect day, and the actual experience of the near-perfect day.

As a counselor or therapist, encourage your client to think about what a beautiful day means to them.

What do they love to do? What do they enjoy that they haven’t had a chance to do recently? What have they always wanted to do but have never tried?

These questions can help guide your client to discover what constitutes a beautiful day to them. Direct your client to pick a day in the near future and design their day with the following tips in mind:

• Some alone time is fine, but try to involve others for at least part of the day.
• Include the small details that you are looking forward to in your plan, but don’t plan out your entire day. Leave some room for spontaneity!
• Break your usual routine and do something different, whether it’s big or small.
• Be aware that your beautiful day will almost certainly not go exactly as planned, but it can still be beautiful!
• Use mindfulness on your beautiful day to soak in the simple pleasures you will experience throughout the day.

3. Self-Esteem Journal

The self-esteem journal is another straightforward but effective exercise for clients suffering from feelings of low self-worth.

This Self-Esteem Journal For Adults provides a template for each day of the week and three prompts per day for your client to respond to, including prompts like:

• Something I did well today…
• Today I had fun when…
• I felt proud when…
• Today I accomplished…
• I had a positive experience with…
• Something I did for someone…

The simple act of noticing and identifying positive things from their day can help clients gradually build their self-esteem and enhance their wellbeing. Sometimes all we need is a little nudge to remember the positive things we do!

4. Mindfulness Meditation

Mindfulness meditation can be an excellent tool to fight anxiety, depression, and other negative emotions, making it a perfect tool for therapists and counselors to use with their clients.

To introduce your client to mindfulness meditation, you can try the “ mini-mindfulness exercise ,” a quick and easy lesson that only takes a few minutes to implement.

Follow these steps to guide your client through the process:

• Have your client sit in a comfortable position with a dignified but relaxed posture and their eyes closed. Encourage them to turn off “autopilot” and turn on their deeper awareness of where they are, what they are doing, and what they are thinking.
• Guide them through the process of becoming aware of their breath. Instruct them to take several breaths without trying to manipulate or change their breathing; instead encourage them to be aware of how it feels as they inhale air through the nostrils or mouth and into the lungs, as they hold the air for a brief moment, and as they exhale the air again. Direct their attention to how their chest feels as it rises and falls, how their belly feels as it expands and contracts, and how the rest of their body feels as they simply breathe.
• Direct your client to let their awareness expand. Now, they can extend their focus beyond their breath to the whole body. Have them pay attention to how their body feels, including any tightness or soreness that may be settled into their muscles. Let them be present with this awareness for a minute or two, and tell them to open their eyes and continue with the session or with their day when they are ready.

Once your client is introduced to mindfulness meditation, encourage them to try it out on their own. They may find, as so many others have, that mindfulness can be a great way to not only address difficult or negative emotions but maintain positive ones throughout the day as well.

5. Values in Action Inventory of Strengths (VIA-IS)

The VIA-IS is one of the most commonly used tools in positive psychology, and it has applications in positive psychotherapy as well. Completing this questionnaire will help your clients identify their dominant strengths— allowing them to focus their energy and attention on using their inherent strengths in their daily life, instead of getting distracted by the skills or traits they may feel they are lacking.

The VIA-IS is reliable, validated, and backed by tons of scientific research, and best of all – it’s free to use (Ruch, Proyer, Harzer, Park, Peterson, & Seligman, 2010).

Direct your clients to the VIA website to learn about the 24 character strengths and take the VIA-IS to discover their own top strengths.

These strengths are organized into six broad categories as follows:

Wisdom and Knowledge

• Creativity;
• Love of learning;
• Perspective.
• Perseverance;
• Social intelligence.
• Leadership.
• Forgiveness;
• Self-regulation .

Transcendence

• Appreciation of beauty and excellence;
• Gratitude ;
• Spirituality.

Once your client has taken the survey and identified their top 5 strengths , instruct them to bring in their results and have a discussion with them about how they can better apply these strengths to their work, relationships, recreation, and daily life.

The order of sessions outlined below is merely suggestive but there are some essential components that should be maintained to increase long term effectiveness and enhance learning.

While every session introduces new exercises and tools, it is also recommended that some form of restorative technique is used at the beginning and at the conclusion of every session.

For each session, we also suggest one homework assignment to facilitate maintenance in between sessions.

If you are a therapist who regularly assigns homework to your clients, we recommend checking out the platform Quenza to help digitize and scale this aspect of your therapy practice.

The platform incorporates a simple drag-and-drop builder that therapists can use to craft a range of digital activities for their clients to complete in between therapy sessions. These activities can include audio meditations, reflections, self-paced learning modules, and more.

Once done, the therapist can then share these activities directly to their clients’ devices, such as the Daily Reflection on the right, track their progress using Quenza’s dashboard, and send follow-up reminders to complete the activities via push notification.

Additionally, one size does not fit all when introducing any practice including mindfulness, so fit should be carefully considered and special attention should be paid to cultural considerations.

Session I – Positive Inception

Goal : Exploration of strengths and positive attributes is accomplished by inviting the client to share a personal story that shows them at their best as a form of introduction.

Tool : Positive Introduction prompt

Rationale : Initial session is intended to set a positive tone for the on-going practitioner-client interaction. Building rapport both at the outset and throughout the relationship are key factors to better outcomes from a therapeutic process.

One positive psychotherapy practice recommended for this session is a positive introduction. A positive introduction is based on principles of Appreciative Inquiry and involves asking a client to recall a positive event in his or her life that ended very well.

Positive memories can generate positive emotions and improve mood regulation. Positive narratives also help restore healthier self-concept and allow the client to build resources in terms of new ideas and perspectives (Denborough, 2014).

In-session Resources:

• Positive Introduction

Describe an event in your life where you handled a difficult situation in a positive way and things turn out well. It does not have to be a major event but try to think of something that brought out the best in you. Write about the situation in form of story with a beginning, middle and positive end: ____________

Discussion questions:

• Tell me how this event influenced how you see yourself?
• What about you specifically helped you deal with this situation?
• Are other people aware of this story in the way you described it?

Homework : As homework, clients can create anchors out of these positive memories by collecting pictures or artifacts that remind them of the pleasant memory. The practitioner can also provide the client with an option to seal this positive introduction in an envelope to be opened at a later date and kept by the practitioner for safekeeping.

Lastly, the client should be encouraged to write similar stories and keep them handy for a quick pick me up.

Practitioner can also suggest that client asks others to share their inspiring stories, that client share more stories like this one and pay attention to what they say about themselves, what themes keep recurring, how their stories change depending on audience, what role they play in their own stories and whether they are a victim or a survivor.

Clinician notes:

Pay careful attention and take notes as the narratives will tend to form sequences.

If a client has a difficulty recalling positive events, they can ask family or friends to recall for them or they can tell a story of someone they admire.

Session II – The Powers Within

Goal : To assess signature strengths and to cultivate engagement through daily activities by choosing tasks that speak to one’s strengths.

Tool : Signature Strengths Assessment

Rationale : Exercising specific strengths can facilitate goal progression and contribute to wellness and personal growth (Linley, Nielsen, Gillett, & Biswas-Diener, 2010). Psychology of motivation teaches us that there are keystone habits that spark positive changes in other areas related to the one being made, so can certain strengths support the healing and growth process. Strength assessment is given, and the concept of engagement is explained.

Preparation:

Prior to the session, the client should ask three people to report on their strengths.

In-session Worksheets:

• Your Core Values

Read carefully the descriptions of 24 character strengths below. They can be found in the VIA Institute on Character website .

Circle 5 of the strengths that you find yourself exercising most often and that you feel characterize you the most:

List your 5 signature strengths and then answer questions and prompts to determine the key markers of your signature strengths.

• Authenticity: Is this strength a part of who I am at the core?
• Enthusiasm: While using this strength I feel excited and joyous.
• Learning: Is it natural and effortless for me to use this strength?
• Persistence: I find it difficult to stop when I use this strength.
• Energy: When I use this strength, do I feel invigorated and full of zest?
• Creativity: Do I find new ways and design projects to use this strength?

Pick one or two and try to describe specific experiences or anecdotes associated with expression of that strength: _____________

Now consider the client’s peer feedback. The reports will probably not be identical, but some significant overlap is highly likely.

Circle any areas of considerable overlap and try to identify the following:

• Signature strengths – these have been mentioned several (3-4 times) by the client’s feedback providers
• Potential blind spots – strengths mentioned by others, but not the client themselves.
• How confident do you feel about knowing your signature strengths after completing the assessment?
• How well do your strengths reflect your personality?
• Which of the strengths you identified have always been there and which have you acquired at some point in your life?
• Which signature strengths stood out for you in terms of specific markers like authenticity, energy or learning?

Homework : Instruct clients to take VIA strengths survey assessment and ask that they observe if using signature strengths produces greater engagement.

Clinician notes :

Reminders are tangible cues in our environment that focus our attention on a particular commitment we made. Reminders help anchor a new habit of thought and behavior.

They can be simple or more complicated and creative like a screen saver on the clients’ phone, a bracelet or a keychain that reminds them of their signature strengths, a picture on the wall of the person who motivates them or an entry in their planner with times for a podcast that encourages them to practice and reflect.

Session III – Amplify Your Internal Assets

Goal : To gain a deeper understanding of optimal levels of usage of strengths. Use your signature strengths to be happier as well as to develop skills. Use your strengths to manage your negatives.

Tool : Optimizing Strengths exercise

Rationale : Biswas-Diener, Kashdan, and Minhas (2011) argue against just identifying one’s strengths as it represents a fixed mindset and decreases motivation. He suggests that we should treat strengths as “potentials for excellence” to foster belief in the possibility of improvement where therapy can lead us to develop them further.

Development of practical intelligence can be initiated through considering how client’s strengths can be translated into concrete purposeful actions that enhance commitment, engagement and problem-solving.

• Optimizing Strengths

Read the common scenarios below and reflect on the potential of under and overuse of strengths:

• Someone is feeling sad or appears disinterested and apathetic
• Someone obsesses over small details and worries too much about things you perceive as insignificant
• Someone is always volunteering and takes on too many commitments and projects
• Someone is often playful and humorous
• Some fail to confront another for inappropriate behavior

Discussion questions :

• What behaviors let you know you’re overusing or underusing your strengths?
• What specific circumstances trigger your overuse or underuse of strengths?
• What cultural or personal history factors could reinforce your over- or underuse of strengths?
• If you’re overusing one strength, what other strength could counterbalance that overuse?

For between sessions assignment, ask the client to describe a current challenge and then reflect on the following questions:

• Is it due to overuse or underuse of strengths?
• What aspects of this challenge would you like to change?
• What strengths can you use in this situation?
• What are the implications on others of using these strengths?
• In what way can you calibrate the use of these strengths to improve the situations?

In imparting practical wisdom strategies make sure clients perceive this as the development of a strength, not merely as use of a well-developed strength. Practical wisdom strategies are:

• Translate strengths into specific actions and observe the outcome
• Consider if strengths are relevant to the context
• Resolve conflicting strengths through reflecting on the possible outcomes of the use of these strengths
• Consider the impact of your strengths on others
• Calibrate according to changing circumstances

Session IV – You at Your Best

Goal : Visualize a better version of yourself.

Tool : You at Your Best Worksheet

Rationale : Our visions of who we wish to become in the future, be it our best selves, our ideal selves or simply our better selves, reflect our personal and professional goals and are created by imagining a better version of who we are today and then striving toward it.

Cultivating and sustaining desirable action can bring us closer to that future self and it may require that we refrain from behaviors that deter us and change old habits that don’t serve us.

Ideal selves reflect our hopes, dreams, and aspirations, and speak to our skills, abilities, achievements, and accomplishments that we wish to attain (Higgins, 1987; Markus & Nurius, 1986).

Research supports this phenomenon of movement toward ideal selves and shows that it predicts many positive outcomes: life satisfaction, emotional wellbeing, self-esteem, vitality, relational stability, relational satisfaction (Drigotas, 2002; Drigotas, Rusbult, Wieselquist, & Whitton, 1999; Kumashiro, Rusbult, Finkenauer, & Stocker, 2007; Rusbult, Kumashiro, Kubacka, & Finkel, 2009).

• You At Your Best

1. Find your story.

Recall a recent time or event when you were at your absolute best. You might have been overcoming a serious challenge, or perhaps you made someone else’s life better.

Think about what made you feel happier, more alive. Maybe you were:

• more relaxed,
• more grounded,
• more enthusiastic,
• more energized,
• more engaged,
• more creative,
• more connected,
• more reflective,

Describe your story as clearly as possible, allowing the details in your narrative to demonstrate your strengths and values.

What happened? What was your part in it? How did you feel?

3. Beginning, Middle, End

Craft your narrative with a start, middle, and powerful ending. It may help to replay the experience in your mind as it happened.

Highlight or circle any words that you feel might relate to your personal strengths.

5. Find your Strengths

List the strengths you’ve identified from the exercise.

• How can you move toward this better version of you?
• How can you use your signature strengths?
• What concrete action can you commit to?
• What barriers do you see and what and who can help?
• How different is your life once you’ve made the change?

Homework : Commit to specific actions for the week. Name someone who is willing to support you. Decide on how often this person will check in on your progress and how.

Clinician notes : Remind the client that less is more, and that a long list is bound to fail because cognitive overload is likely to lead them to do nothing. Modest aspirations translate into small wins that lead to gradual change. Reinforcing new behaviors takes time and failure is a normal part of the process. Remind the client that they are more likely to succeed on their fifth or sixth attempt.

Download 3 Free Positive Psychology Exercises (PDF)

Enhance wellbeing with these free, science-based exercises that draw on the latest insights from positive psychology.

Download 3 Free Positive Psychology Tools Pack (PDF)

By filling out your name and email address below.

Session V – Positive Reappraisal

Goal : Open and closed memories are reappraised through four different methods.

Tools : Open and Closed Memories Questionnaire, Positive Reappraisal exercise

Rationale : Personal written disclosure is employed to explore resentment and painful memories and to encourage cognitive processing using your strengths in order to re-file them so that they don’t drain your energy.

The purpose of positive appraisal is not to change the event or the person involved in these negative memories but to refile then in a way that does not continue to drain us emotionally or psychologically.

• Open and Closed Memories Questionnaire

Please answer the following questions to determine if you have open memories:

• Does my past prevent me from moving forward?
• Does your open or negative memory involve someone who harmed you and you find yourself thinking about this person or the consequences of their actions?
• What are the advantages and disadvantages of engaging in this processing of painful memories?
• Have you sought another person’s perspective on this issue?

Now apply the following positive reappraisal strategies to one of your memories:

• Create some distance. One way to create a psychological space between you and your negative memory is to describe from this person’s perspective to allow yourself to revise the meaning and the feelings around it. Imagine yourself as a journalist or a fly on the wall and describe your open memory from a vantage point of a third person while keeping a neutral expression.
• Reinterpret by focusing on subtle aspects of the memory and deliberately recall any positive aspects you may have missed while keeping the negatives at bay. Think of your values in life and how those can be infused in how you remember.
• Step back and observe your memory unfold with a non-judgmental receptive mind and shift focus to internal and external experiences evoked by the memory. See if you can allow your memory to pass by.
• Divert your attention to a different task that is engaging.
• Which strategy was most beneficial?
• Which strategy was difficult to do?
• How has this experience put your life in perspective for you?
• How has this event benefited you as a person?
• What personal strengths grew out of this experience?
• How has this experience helped you see differently what and who is important in your life?

Homework : Apply one of the strategies to a new challenge and reflect on it in writing before the next session.

Clinician notes : A level of caution needs to be exercised when exploring painful memories. Encourage the client to explore a memory that is not too traumatic. Start the session with a mindfulness practice and ask the client to monitor their emotional state.

Session VI – Forgiveness is Divine

Goal : Model of forgiveness is introduced, and the letter of forgiveness is assigned to transform bitterness.

Tool : REACH Forgiveness worksheet and Forgiveness Letter.

Rationale : Forgiveness is a choice, although not an easy one. It is a gradual process that requires commitment. Decisional forgiveness is only the first step. Empathy is key and ultimately forgiveness is a gift you give to yourself.

Everett Worthington (n.d.), leading research in forgiveness, designed a model that outlines the necessary components of effective emotional forgiveness and the worksheet below is based on his REACH method.

One model of forgiveness therapy that places empathy at its center and stresses emotional forgiveness is Worthington’s REACH forgiveness model based on the stress and coping theory of forgiveness. Each step in REACH is applied to a target transgression that the client is trying to change.

R = Recall the Hurt E = Empathize with the Person Who Hurt You A = Give an Altruistic Gift of Forgiveness C = Commit to the Emotional Forgiveness That Was Experienced H = Hold on to Forgiveness When Doubts Arise (Worthington, 2006).

• REACH forgiveness

Follow the reach model in your written narrative of forgiveness:

• R = Recall the Hurt. Close your eyes and recall the transgression and the person involved. Take a deep breath and try not to allow self-pity to take over. Write briefly about what happened: ___________
• E = Empathize with the Person Who Hurt You. People often act in hurtful ways when they feel threatened, afraid or hurt. Do your best in trying to imagine what the transgressor was thinking and feeling and write a plausible explanation for their actions. This part is supposed to be difficult: ___________
• A = Give an Altruistic Gift of Forgiveness. Remember a time when you were forgiven by another person. Describe the event and its effect on you: ____________
• C = Commit to the Emotional Forgiveness That Was Experienced. Commit to a gesture of forgiveness, public or private, either by sharing with someone your decision to forgive or by writing a forgiveness letter that you never send.
• H = Hold on to Forgiveness When Doubts Arise. Recurrence of memories will be normal but the reminder you created above will be helpful in holding onto your decision to forgive. Brainstorm ways in which you can support your resolution as well as those that may deter you.

A key to helping a person develop empathy for the transgressor is to help the client take the perspective of the other person. To assist the client, write the five Ps on a sheet of paper as a cue to the client and ask them to answer the questions using the five prompts:

• Pressures: What were the situational pressures that made the person behave the way he or she did?
• Past: What were the background factors contributing to the person acting the way he or she did?
• Personality: What are the events in the person’s life that lead to the person having the personality that he or she does?
• Provocations: What were my own provocative behaviors? Alternatively, might the other person, from his or her point of view, perceive something I did as a provocation?
• Plans: What were the person’s good intentions? Did the person want to help me, correct me, or have in mind that he or she thought would be good for me, but his or her behavior did not have that effect? In fact, it had just the opposite effect.

Homework : Leslie Greenberg and Wanda Malcolm (2002) have demonstrated that people who can generate fantasies where they vividly imagine the offender apologizing and being deeply remorseful are ones who are most likely able to forgive successfully.

Ask the client to vividly imagine the offender apologizing and then write a letter of forgiveness to this person. The client does not need to do anything with the letter itself.

Clinician notes : Although relaxation techniques should be used at the outset and at the conclusion of every session, this one, in particular, is important.

If the client has a difficulty finding compassion for the transgressor, one of the most effective ways to help a client experience empathy is to use the empty-chair technique.

The client imagines sitting across from the offender, who is imagined to be in an empty chair. The client describes his or her complaint as if the offender were there. The client then moves to the empty chair and responds from the point of view of the offender. The conversation proceeds with the client moving back and forth between chairs.

The objective is to allow the person to express both sides of the conversation personally, and thus experience empathy. In doing so, the person might imagine an apology or at least an acknowledgment of the hurt that was inflicted.

Session VII – Good Enough

Goal : To establish realistic expectations of progress. Good enough mindset and concepts of satisficing versus maximizing are introduced, and an action plan to increase satisficing is devised.

Tool : Maximizer v. Satisficer Assessment, Strategies to Increase Satisficing

Rationale : According to psychologist Barry Schwartz (2004), maximizers always aim to make the best possible choice. They take their time and compare products both before and after making purchasing decisions.

Maximizers are more prone to depression due to overly high expectations and fear of regret. Maximizers, like perfectionists, seek to achieve the best, but perfectionists have high standards that they don’t expect to meet, whereas maximizers have very high standards that they do expect to meet, and, when they are unable to meet them, they become depressed (Chowdhury, Ratneshwar, & Mohanty, 2009; Schwartz et al., 2002).

The questionnaire below will help to assess if your client is a maximizer or a satisficer. There are several techniques for increasing satisficing and developing a “good enough” mindset.

• Maximizer v. Satisficer Assessment

Read the following statements and carefully rate to what degree they are true and descriptive of who you most often are. Rate them on a scale of one to seven, where one means  completely disagree and seven means strongly agree.

Now add the scores for your answers. The average score is 50, the high score is 75 and the low score is 25 or below. If your score is below 40, you are on the satisficing end of the scale. If you scored 65 and above, it is likely you have maximizing type behaviors that may impact your wellbeing. Consider some of the strategies to increase satisficing listed below.

Strategies to Increase Satisficing

To make choices versus simply have choices means to be able to reflect on what makes a decision important, what makes particular choice say about you, or even create new options if no good options are available. To practice these skills, try the following:

• Shorten or eliminate deliberation about decisions that are not important.
• Take the time that has just become available to you to ask yourself what you really want in the areas of life where making decisions really matters.

To generally do more satisficing, try the following:

• Recall the time when you settled for good enough.
• Reflect on how you chose in those areas.
• Apply the strategy to another area.

Reflect on what pursuing all the available opportunities costs you:

• Make a decision to stick with a decision to do something unless you’re truly dissatisfied.
• Resist the urge to go after the new and improved.
• Resolve to combat the fear of missing out.
• Adopt the attitude where you don’t fix what’s not broken.

Imagine there is no going back. Make your decision irreversible and final to limit the amount of time you waste processing the alternatives:

• Make a list of reversible decisions.
• Now pick some of those decisions to be made irreversible.

Practice attitude of gratitude and being grateful for what you have and the good aspects of the choices you have made and resolve not to ruminate what was bad about them:

• Pick a few decisions you’ve made to practice this attitude.

Having regrets can influence our ability to make a decision to a point of us avoiding to make them. Make an effort to minimize regret where appropriate:

• Reduce the number of options before making a decision.
• Focus on what is good about making the decision.
• Identify yourself as a satisficer versus maximizer.

Adaptation, also known as the hedonic treadmill, robs us of satisfaction we can get from a positive experience. Combat adaptation and develop realistic expectations about how experiences change over time:

• Next time you purchase something fully consider how long the thrill of owning it will last.
• Vow to spend less time looking for a perfect match.
• Create a reminder to yourself to appreciate how good things really are versus how they are less than what they originally were.

Lower your expectations. Our satisfaction with experiences is determined to a large extent by our expectations. To increase satisfaction with results, try the following:

• Reduce the number of options you will consider.
• Allow for serendipity.
• Ask yourself what a satisficer would do in this situation.

Beware of social comparisons. Practice not comparing yourself to others as quality of experience can be significantly reduced by comparing yourself to others:

• Focus on what makes you happy and what gives meaning to your life.
• Limit the use of social media when you feel the urge to compare your life to that of others.

Appreciate constrains. Our freedom of choice and ability to decide decreases as our options increase. Our society provides rules by which we are limited in forms of laws and norms of behavior.

• Create your own list of rules that you are willing to practice to increase your ability to make effective choices.
• What does your satisficer versus maximizer score say about you?
• If you scored high, what are the emotional or physical costs of maximizing?
• In what way knowing your tendencies can help you make meaningful changes in your life?

Homework : Ask the client to practice one or more techniques of satisficing throughout the week.

Clinician notes : Repetition just like regular reminders can aid the client in creating lasting change. Together repetitive action and repetition create ritual over time. Encourage clients to build new positive habits of thinking and behaving.

World’s Largest Positive Psychology Resource

The Positive Psychology Toolkit© is a groundbreaking practitioner resource containing over 500 science-based exercises , activities, interventions, questionnaires, and assessments created by experts using the latest positive psychology research.

Updated monthly. 100% Science-based.

“The best positive psychology resource out there!” — Emiliya Zhivotovskaya , Flourishing Center CEO

Session VIII – Count Your Blessings

Goal : The notion of counting one’s blessings and enduring thankfulness is discussed, gratitude exercise is introduced, and blessings journal is assigned.

Tool : Three Good Things and Gratitude Visit

Rationale : Extensive research shows that enduring thankfulness has many health benefits (Emmons, 2007). In one clinical study, the gratitude condition participants reported significantly better mental health than those in the expressive and control conditions.

This session introduces the client to the practice of gratitude by counting one’s blessings daily and planning a gratitude visit. Clients are also asked to keep a gratitude journal between sessions.

Three Good Things

Before going to bed, write about three good things that happened to you that day. Reflect on those good things by answering the following questions:

• Why did this good thing happen and what does it mean to you?
• What lessons have you learned from reflecting on this good thing?
• How did you or others contribute to this good thing happening?

Gratitude Visit

Gratitude is oriented toward others. Think of a person to whom you would like to express gratitude. Write a letter to them. Try to be specific in describing the way in which their actions have made an important difference in your life. When finished, arrange a visit with that person without explaining the purpose. Try to make it as casual as possible.

When you see them after you settle in, read your letter slowly, with expression and eye contact. And allow the other person to react unhurriedly. Reminisce about the times and specific events that made that person important to you.

• What feelings came up as you wrote your letter?
• What was the easiest part to write and what was the toughest part?
• Describe the other person’s reaction to your expression of gratitude?
• How were you affected by their reaction?
• How long did these feelings last after you presented your letter?
• How often did you recall the experience in the days following?

Homework : Blessings journal is assigned, and client is asked to write about three good things that happened that day before bedtime every night for a week in a way that was introduced during the session.

Suggest that clients socialize with more people who are grateful and observe if that improves their mood. People who are thankful have a language of future, abundance, gifts, and satisfaction.

You can also ask clients to find ways to express gratitude directly to another person. While doing so, ask them to avoid saying just thank you and express gratitude in concrete terms.

Clinician notes : Considerable effort and time to manage the logistics are required to write a letter and arrange a visit. Be sure to provide clients adequate time and support to complete this practice over the course of therapy. You can discuss the timeline, periodically remind them, and even encourage clients to read their Gratitude Letters so they can make changes and rehearse the experience of writing it and reading it out loud.

Be sure clients have the opportunity to share their experiences of the Gratitude Visit.

Session IX – Instilling Hope and Optimism

Goal : One Door Closes, One Door Opens exercise is introduced and the client is encouraged to reflect on three doors that closed and what opportunities for growth it offered.

Tools : One Door Closes, One Door Opens, and Learning Optimism prompts

Rationale : Essentially, hope is the perception that one can reach the desired goals (Snyder, 1994). Hopeful thinking comes down to cultivating the belief that one can find and use pathways to desired goals (Snyder, Rand, & Sigmond, 2002).

Optimism can be learned and can be cultivated by explaining setbacks in a way that steers clear of catastrophizing and helplessness. Optimistic people see bad events as temporary setbacks and explain good events in terms of permanent causes such as traits or abilities.

Optimists also tend to steer away from sweeping universal explanations for events in their lives and don’t allow helplessness to cut across other aspects of their lives (Seligman, 1991).

Painful experiences can be re-narrated as it is the client who gets to say what it all means. Like a writer, a sculptor or a painter the client can re-create his or her life story from a different perspective, allow it to take a different shape and incorporate light into the dark parts of their experience.

• One Door Closes, Another Door Opens

Think of times when you failed to get a job you wanted or when you were rejected by someone you loved. When one door closes, another one almost always opens. Reflect and write about three doors that closed and what opportunities for growth it offered. Use the following questions to help with your reflections:

• What was the impact of doors that closed?
• Did this impact bring something positive to you? What was it?
• What led to a door closing, and what or who helped you to open another door?
• How did you grow from doors that opened?
• If there is room for more growth, what might this growth look like?

Learning Optimism

Think of something that happened recently that negatively impacted your life. Explore your beliefs about the adversity to check for catastrophizing.

• What evidence do you have that your evaluation of the situation is correct?
• What were the contributing causes to the situation?
• What does this mean and what are the potential implications?
• How is the belief about the situation useful to you?
• When a door closes, how do you explain the causes of failure to yourself?
• Regarding your happiness and wellbeing, what were the negatives and positives of this adversity?
• Was the impact of this setback all-encompassing or long-lasting?
• Was it easy or hard for you to see if a door opened, even just a crack?
• What does the closed door represent for you now?
• How did the One Door Closes, Another Door Opens practice enhanced your flexibility and adaptability?
• Do you think that deliberate focus on the brighter side might encourage you to minimize or overlook tough realizations that you need to face?
• Would you still like the door that closed to be opened, or do you not care about it now?

Homework : As a weekly exercise explain and write down your broad outlook on life in one or two sentences and then monitor if daily stressors have an impact on your overall perspective. If so, brainstorm ways to help your perspective remain constant.

Alternatively, to practice hope, ask the client to reflect on one or two people who helped to open the doors or who held the opened doors for them to enter.

And to practice optimism, ask the client to help a friend with a problem by encouraging him or her to look for the positive aspects of the situation.

Clinician notes : The benefits of optimism are not unbounded, but they do free us to achieve the goals we set. Our sense of values or our judgment is not eroded by learning optimism , it is enhanced by it.

Suggest to your clients that if rumination keeps showing up, they consider positive distraction and volunteer the time they normally spend analyzing problems to endeavors that make an impact on the world. Not only will they distract themselves in a positive way but may also gain a much-needed perspective on their problems.

Session X – Resilience

Goal : Posttraumatic growth (PTG) is introduced and practiced through writing therapy.

Tool : Expressive Writing

Rationale : Many patients following trauma develop Posttraumatic Stress Disorder (PTSD), but many also experience Posttraumatic Growth (PTG). Without minimizing the pain and while respecting clients’ readiness, exploration of the possibility for growth from trauma can help them gain insight into the meaning of life and the importance of relationships.

Research shows that PTG can lead clients to:

• mitigate the feelings of loss or helplessness (Calhoun & Tedeschi, 2006)
• develop a renewed belief in their abilities to endure and prevail
• achieve improved relationships through discovering who they can really count on
• feel more comfortable with intimacy (Kinsella, Grace, Muldoon, & Fortune, 2015)
• have a greater sense of compassion for others who suffer
• develop greater appreciation for life (Jayawickreme & Blackie, 2014; Roepke, 2015)
• enhanced personal strength and spirituality (Fazio, Rashid, & Hayward, 2008)

Positive reinterpretation, problem-focused coping, and positive religious coping facilitate PTG. Although time itself doesn’t influence PTG as it remains stable over time, intervening events and processes do facilitate growth.

James Pennebaker’s strategy, known as the Writing Therapy, showed that writing about a traumatic or upsetting experience can improve people’s health and wellbeing (Pennebaker, & Evans, 2014).

While assuring complete confidentiality, clients are asked to write for 15 to 30 minutes for three to five consecutive days about one of their most distressing or traumatic life experiences in detail and to fully explore their personal reactions and deepest emotions.

• Expressive Writing

Using a note pad or journal, please write a detailed account of a trauma you experienced. In your writing, try to let go and explore your deepest thoughts and feelings about the traumatic experience in your life. You can tie this experience to other parts of your life, or keep it focused on one specific area.

Continue to write for at least 15 to 20 minutes a day for four consecutive days. Make sure you keep your writings in a safe, secure place that only you have access to. You can write about the same experience on all four days or you can write about different experiences.

At the end of four days, after describing the experience, please write if the experience has helped you with the following:

• understand what the experience means to you.
• understand your ability to handle similar situations.
• understand your relationships in a different light.
• What was the most difficult part of writing?
• Do you agree that even though it may have been difficult, it was still worth writing?

Some reactions to the trauma, adversity, or losses can be so strong that we deliberately avoid associated feelings.

• Did the writing process help you see this avoidance if any?
• Did writing help you to visualize growth in terms of your perspective on life?
• Did you experience healing or growth, despite having the lingering pain of the trauma or loss?

Homework : Ask the client to continue writing for three more consecutive days for 15 to 30 minutes each time. Remind the client to make sure to keep their writings in a safe, secure place that only he or she has access to. They can write about the same experience on all four days or they can write about different experiences.

Clinician notes : To better understand the context in which clients are living, the practitioner should continue discussing therapeutic changes with clients without necessarily asking about growth. It also helps to accept the fact that it may be difficult to pinpoint the start and end that marks when growth from trauma occurs.

Focusing on themes of change may help identify when additional support is needed to amplify PTG while keeping in mind that some clients for reasons outside of their control will not continue to experience long-term growth.

Session XI – Taste for Life

Goal : Tendencies toward busy behavior are assessed and savoring exercise is assigned based on the client’s preference and strategies to safeguard against adaptations are discussed.

Tool : Busy Behavior Assessment and Savoring Techniques

Rationale : According to Carl Honoré (2004), we live in a multitasking era where we have become addicted to speed. Evidence shows that people who are cognitively busy are also more likely to act selfishly, use sexist language, and make erroneous judgment in social situations.

On the other hand, research also shows that when people are in a relaxed state, the brain slips into a deeper, richer, more nuanced mode of thought (Kahneman, 2011). Psychologists actually call this “Slow Thinking,” and one method for achieving this cognitive state it to practice what is known as savoring .

Fred Bryant, a pioneer in savoring, defines it as a mindful process of attending to and appreciating the positive experiences in one’s life (2003). Bryant describes four types of savoring: basking, thanksgiving, marveling, and luxuriating. Research shows that savoring fosters:

• positive emotions
• increases wellbeing
• deepens a connection to the meaningful people in our lives.

Savoring requires effort that involves deliberately working against the pressures to multitask. Learning to savor requires time and becomes more natural the more we practice it.

Kinds of Savoring Experiences:

• Basking  is about taking great pleasure or satisfaction in one’s accomplishments, good fortune, and blessings
• Thanksgiving is about expressing gratitude and giving thanks
• Luxuriating is about taking great pleasure and showing no restraint in enjoying physical comforts and sensations
• Marveling is about becoming filled with wonder or astonishment: beauty often induces marveling and exercising virtue may also inspire it
• Mindfulness is a state of being aware, attentive, and observant of oneself, one’s surroundings and other people.
• Busy Behavior Assessment

Reflect on whether or not you find yourself constantly busy and how this manifest in your daily life by answering the following questions:

• Do you multitask or find yourself constantly short on time?
• What are some of the signs of being busy and living life in the fast track: information overload, time crunch, overstimulation, underperforming, anxiety, and multitasking?
• Which ones of these do you experience?
• Reflect on what drives your busy behavior.
• Do you believe that these drivers are internal, external, or a combination of both?

Savoring Techniques

Practice the following strategies to increase savoring. All of the strategies to slow down mentioned here require active engagement. Select one or two of the following Savoring Techniques:

• Sharing With Others: Seek out others to share an experience. Tell them how much you value the moment (this is the single strongest predictor of pleasure.)
• Memory Building: Take mental photographs or even a physical souvenir of an event and reminisce about it later with others.
• Self-praise: Share your achievements with others and be proud. Do so in a way that is authentic and honest in celebrating your persistence in maintaining focus in achieving something meaningful to you.
• Sharpening Perceptions: Focus deliberately on certain elements and block out others. For example, most people spend far more time thinking about how they can correct something that has gone wrong than they do basking in what has gone right.

Brainstorm specific actions you will take to practice one or more of these techniques and think about who will support you or what can inhibit your progress.

Discussion questions : When, where, and how frequently can you use it to increase positive emotions in your daily life?

Homework : Pick a favorite or a different savoring technique and practice it between sessions. Reflect and write your personal list of actions which can sustain and enhance savoring.

Clinician notes : Savoring requires practice and some clients may struggle with savoring practices because they overthink the experience which tends to interfere with their ability to notice and attend to their senses.

The focus of the Savoring practices is positive but if the clients are feeling distressed, see if they are able to put aside their negative thoughts and feelings by using the diversion strategy from Session Five: Open and Closed Memories to optimally benefit from this exercise.

Clients should attend mindfully to all aspects of a savoring experience, including its cognitive, affective, and behavioral aspects. However, tuning in too much to feelings or thoughts may backfire and could interfere, eventually dampening the savoring experience so encourage the client to monitor their experiences for adaptation.

Session XII – People Matter

Goal : Seeing best in others and developing strategies for cultivation of positive relationships

Tool : Strength Spotting Exercise

Rationale : Recognizing the strengths of one’s loved ones has been proven to have significant positive benefits on relationships and wellbeing of those who practice it actively.

Understanding one another’s strengths foster a greater appreciation for each person’s intentions and actions and promote empathy. Ultimately, positive relationships buffer us against stress. The central positive psychotherapy (PPT) practice covered in this session is learning to see strengths in others and creating a Tree of Positive Relationships.

• Strengths Spotting

Answer the following questions about people you have close relationships with:

• Who in your immediate or extended relationships always appears to be the most hopeful and optimistic person?
• Who in your relationship circles has the most humorous and playful disposition?
• Who in your relations is the most creative person?
• Who is always cheerful, bubbly, and smiley?
• Who is the most curious person?
• Who always treats others fairly and squarely?
• Who is the most loving person in your family or friends?
• Who among your loved ones loves to create new things?
• Who is a good leader?
• Who in your relations is the most forgiving person?
• Who among your loved ones shows balanced self-regulation?
• What behaviors, actions, or habits does your partner exhibit to denote the strengths you identified?
• Do you share strengths with each other?
• Discuss any you share as well as ones you don’t.
• In what ways do your strengths complement each other?
• Did you also look at your partner’s and your bottom strengths?
• What can you learn from those?

Homework : If practical, ask your family and friends to take the VIA strengths survey. Create a Tree of Positive Relationships to help you and people you are close to gain greater insight into each other’s strengths.

Encourage clients to have uninterrupted, quality conversations with their loved ones at least once per week.

Clinician notes : To maintain progress, suggest that clients brainstorm a way to celebrate each other’s strengths. Suggest they focus on bonding activities that establish communication patterns, routines, and traditions both through daily, casual ways of enjoying each other’s company as well as more elaborate planned celebrations and vacations.

Session XIII – Politics of Wellbeing

Goal : Positive communication is addressed through learning about Active Constructive Responding and client is encouraged to look for opportunities to practice.

Tool : Active Constructive Responding (ACR)

Rationale : Shelly Gable and her colleagues found that sharing and responding positively to good events in our lives increases relationship satisfaction and strengthens our bonds (2004). When we capitalize on positive events in our lives by allowing others to partake in the good news not only do we amplify it, but also increase feelings of being valued and validated.

• Active Constructive Responding (ACR)

Read carefully the following descriptions of different styles of responding to good news. Check off which type of responses you identify with most of the time.

• When I share good news, my partner responds enthusiastically.
• Sometimes my partner is more excited about my wins than I am.
• My partner shows a genuine interest and asks a lot of questions when I talk about good events.
• My partner is happy for me but does not make a big deal out of my sharing positive news.
• When good things happen to me, my partner is silently supportive.
• Although my partner says little, I know she is happy for me.
• Often when I share good news, my partner finds a problem with it.
• My partner often sees a downside to the good events.
• My partner is often quick to point out the downside of good things.
• I’m not sure my partner often cares much.
• I often feel my partner doesn’t pay attention to me.
• My partner often seems uninterested.

Now let us try ACR in session. We will take turns sharing good news and then allowing the other person to respond. Think of something positive and recent that happened to you and tell me about it.

• What can you learn about yourself from identifying your response style?
• Are there any barriers that hinder you in engaging in ACR? They can be subjective or objective such as your personality style, preferences, and family of origin, culture, beliefs, or interpersonal dynamics.
• Should you already engage in some sort of ACR, what can you do to take it to a higher level?
• If you find that ACR doesn’t come naturally to you, what small steps can you take to adopt some aspects of this practice that are consistent with your disposition?
• Identify individuals or situations that display all four responding styles.
• What effects do you notice of each style both on sharer and responder?

Homework : Ask the client to practice ACR beyond his intimate relationships and use it with family member and friends.

Clinician notes : If the client is proficient in ACR, consider expanding the practice of positive communication into positive affirmations where partners offer each other words and actions that confirm the partners’ beliefs about themselves and behave in ways that are congruent with their partner’s ideal self (Drigotas, 2002).

Ask the client to practice perceptual affirmations where partners’ general view of each other is aligned with their ideal self, where we perceive our partners as trying their best, where we are forgiving of shortcoming and sympathize with the pain of failure, and finally, where we shine the light on qualities.

Ask the client to also practice behavioral affirmations where partners elicit behaviors that are in congruence with the other person’s ideal selves as well as create opportunities for expression of those ideal selves while decreasing situations that can negate them and behaviors that conflict.

This paves the way toward movement in the direction of being the most valuable self through skill development and reflection on aspirations congruent with deeply help hopes and dreams.

Session XIV – Gift of Time

Goal : Therapeutic benefits of helping others are introduced and the client is encouraged to Give the Gift of Time in a way that employs their strengths.

Tool : Gift of Time

Rationale : Helping others and practicing altruistic behavior has been shown to significantly increase a sense of meaning and purpose in life. In addition to making a difference, we also benefit from shifting our focus away from ourselves and indulging in our own thoughts (Keltner, 2009).

Research shows that material gifts lose their charm and value over time, but positive experiences and interactions continue to pay dividends through increased confidence that you can, in fact, do good (Kasser & Kanner, 2004).

• Gift of Time

Think of ways in which you could give someone you care about a Gift of Time. Brainstorm ways of doing something that requires a fair amount of time and involves using your strengths. Using your strengths to deliver the gift will make the exercise more satisfying.

• If creativity is your strength, write an anniversary note or make a gift by hand.
• If kindness sets you apart, prepare a dinner or run errands for a sick friend.
• If your humor is your strength, find a way to cheer someone up.

Write about your experience, recalling the details of what was involved in planning and reflect on how it made you feel.

• What feeling came up as you were giving your gift?
• How did you feel after giving your gift?
• What was the reaction of the recipient of your gift?
• What were the positive or negative consequences resulting from giving your gift?
• Did you use one or more of your signature strengths? If so, which one?
• Have you undertaken such an activity in the past? What was it?
• Did you find that it was different this time around? If so, what differences did you notice?
• Have there been times in the past when you were asked to give the Gift of Time and you didn’t want to?
• Have you been a recipient of someone else’s Gift of Time? What was it?
• Are you willing to give the Gift of Time regularly for a particular cause? What cause might this be?
• Do you anticipate any adaptation, and do you think the Gift of Time might not provide as much satisfaction as it did the first time?
• If so, what steps can you take to address this?

Homework : To maintain progress, suggest that the client performs a few random acts of kindness or consider volunteering for a cause they care about in a way that would allow them to use their strengths.

Clinician Note : Exercise caution if the self-care of clients is already compromised and make sure that their altruistic endeavors don’t negatively impact their self-care needs. To help clients decide on the scale of their altruistic endeavors, explore carefully client’s level of distress and wellbeing as it may reveal their exposure to a potential vulnerability.

Session XV – A Life Worth Living

Goal : The concept of a full life is explained as an integration of enjoyment, engagement and meaning and ways of sustaining positive change in the future are devised.

Tools : From Your Past Toward Your Future and Positive Legacy

Rationale : Cultivation of meaning helps us articulate our life goals in a way that integrates our past, present, and future. It provides a sense of efficacy, helps create ways to justify our actions and connects us to other people through a shared sense of purpose.

Cultivating long term life-satisfaction is closely tied to meaningful pursuits and our lives provide opportunities for meaningful stretches if one is willing to look.

In this final session, we combine the positive introduction with a better version of the self, and the hope of leaving a positive legacy.

• From Your Past Toward Your Future

If available, please read your Positive Introduction from Session I. If not, simply recall your story of resilience from our first session. Answer the following questions:

• From the experience of resilience in your Positive Introduction story, what meaning do you derive today? ____
• Which character strengths are most prominent in your story now that you have explored them further? _____
• Do you still use these strengths in everyday life? If so, how? ______
• What does your story of resilience tell you about your life’s purpose? ____
• What creative or significant achievements would you like to pursue in the next 10 years? ____
• If you were to pick one, what makes it most important for you and why? ____
• In what way will this goal make a difference for others? ____
• What steps do you need to take over the next 10 years to accomplish it? Describe what you need to do year by year? ______
• Which of your signature strengths will you use in accomplishing this goal? ____

Positive Legacy

Envision your life as you would like it to be and how you would want to be remembered by others. What accomplishments and strengths would they mention? What would you like your legacy to be? Describe in concrete terms. _____

Now look back at what you wrote and ask yourself if you have a plan that is both realistic and within your ability to do so.

• What was like it to re-read your story of resilience again?
• Would you write it the same way today? If not, what would you change?
• How has your thinking about the purpose and meaning of life changed over the course of our sessions?
• What was the process like for you of reflecting on and then writing about your goals for the future?
• What will your life look like when you accomplish your goals?
• What might happen if you do not accomplish your goals?
• Think of ways you can use your signature strengths to do something that would enable you to leave a Positive Legacy.
• What specific actions would you take to accomplish your short and long-term goals? What is the timeline for completion of these actions?

Homework : Resolve to keep this in a safe place and read it again a year from now. At that point ask yourself if you made progress, if you need to revise your goals, or if new goals have emerged for you.

Clinician notes : Some client may struggle to find purpose and meaning in their life, especially if they are struggling with a significant loss, trauma or severe depression. Nevertheless, it is very important for the client to be asked about meaning. Irvin Yalom (2020), the author of Existential Psychotherapy states that every one of his clients expressed concerns about the lack of meaning in their lives.

17 Top-Rated Positive Psychology Exercises for Practitioners

Expand your arsenal and impact with these 17 Positive Psychology Exercises [PDF] , scientifically designed to promote human flourishing, meaning, and wellbeing.

Created by Experts. 100% Science-based.

We hope that you found this overview of effective positive psychotherapy tools to be helpful.

What has your experience been using these positive psychotherapy exercises? Leave a comment below. We would love to hear and learn from you.

We hope you enjoyed reading this article. Don’t forget to download our three Positive Psychology Exercises for free .

• Biswas-Diener, R., Kashdan, T. B., & Minhas, G. (2011). A dynamic approach to psychological strength development and intervention.  The Journal of Positive Psychology ,  6 (2), 106-118.
• Bryant, F. (2003). Savoring Beliefs Inventory (SBI): A scale for measuring beliefs about savouring.  Journal of Mental Health ,  12 (2), 175-196.
• Calhoun, L. G., & Tedeschi, R. G. (2006). The foundations of posttraumatic growth: An expanded framework. In L. G. Calhoun & R. G. Tedeschi (Eds.), Handbook of posttraumatic growth (pp. 1-23). Mahwah, NJ: Lawrence Erlbaum Associates.
• Chowdhury, T. G., Ratneshwar, S., & Mohanty, P. (2009). The time-harried shopper: Exploring the differences between maximizers and satisficers.  Marketing Letters ,  20 (2), 155-167.
• Davis, D. E., Choe, E., Meyers, J., Wade, N., Varjas, K., Gifford, A., … & Worthington Jr, E. L. (2016). Thankful for the little things: A meta-analysis of gratitude interventions.  Journal of Counseling Psychology ,  63 (1), 20-31.
• Denborough, D. (2014).  Retelling the stories of our lives: Everyday narrative therapy to draw inspiration and transform experience . New York, NY: Norton.
• Drigotas, S. M. (2002). The Michelangelo phenomenon and personal well‐being.  Journal of Personality ,  70 (1), 59-77.
• Drigotas, S. M., Rusbult, C. E., Wieselquist, J., & Whitton, S. W. (1999). Close partner as sculptor of the ideal self: Behavioral affirmation and the Michelangelo phenomenon.  Journal of Personality and Social Psychology ,  77 (2), 293-323.
• Emmons, R. A. (2007).  Thanks! How the new science of gratitude can make you happier . New York, NY: Houghton Mifflin Harcourt.
• Fazio, R. J., Rashid, T., & Hayward, H. (2008). Growth through loss and adversity: A choice worth making. In S. J. Lopez (Ed.),  Positive psychology: Exploring the best in people, Vol. 3. Growing in the face of adversity (pp. 1–27). Westport, CT: Praeger Publishers/Greenwood Publishing Group.
• Greenberg, L. S., & Malcolm, W. (2002). Resolving unfinished business: Relating process to outcome.  Journal of Consulting and Clinical Psychology ,  70 (2), 406-416.
• Higgins, E. T. (1987). Self-discrepancy: A theory relating self and affect. Psychological Review ,  94 (3), 319-340.
• Honoré, C. (2004). In praise of slow: How a worldwide movement is challenging the cult of speed . London, UK: Orion.
• Jayawickreme, E., & Blackie, L. E. (2014). Post-traumatic growth as positive personality change: Evidence, controversies and future directions. European Journal of Personality ,  28 (4), 312-331.
• Kahneman, D. (2011).  Thinking, fast and slow . New York, NY: Macmillan.
• Kasser, T., & Kanner, A. D. (Eds.). (2004).  Psychology and consumer culture: The struggle for a good life in a materialistic world. Washington, DC: American Psychological Association.
• Keltner, D. (2009).  Born to be good: The science of a meaningful life . New York, NY: WW Norton & Company.
• Kinsella, E. L., Grace, J. J., Muldoon, O. T., & Fortune, D. G. (2015). Post-traumatic growth following acquired brain injury: a systematic review and meta-analysis.  Frontiers in Psychology ,  6.
• Kumashiro, M., Rusbult, C. E., Finkenauer, C., & Stocker, S. L. (2007). To think or to do: The impact of assessment and locomotion orientation on the Michelangelo phenomenon.  Journal of Social and Personal Relationships ,  24 (4), 591-611.
• Linley, P. A., Nielsen, K. M., Gillett, R., & Biswas-Diener, R. (2010). Using signature strengths in pursuit of goals: Effects on goal progress, need satisfaction, and well-being, and implications for coaching psychologists.  International Coaching Psychology Review ,  5 (1), 6-15.
• Markus, H., & Nurius, P. (1986). Possible selves.  American Psychologist, 41 (9), 954-969.
• Marsh, J. (2011, November 17). Tips for keeping a gratitude journal. Greater Good Magazine.  Retrieved from https://greatergood.berkeley.edu/article/item/tips_for_keeping_a_gratitude_journal
• Pennebaker, J. W., & Evans, J. F. (2014).  Expressive writing: Words that heal: Using expressive writing to overcome traumas and emotional upheavals, resolve issues, improve health, and build resilience . Enumclaw, WA: Idyll Arbor.
• Roepke, A. M. (2015). Psychosocial interventions and posttraumatic growth: A meta-analysis. Journal of Consulting and Clinical Psychology ,  83 (1), 129-142.
• Ruch, W., Proyer, R. T., Harzer, C., Park, N., Peterson, C., & Seligman, M. E. (2010). Values in action inventory of strengths (VIA-IS).  Journal of Individual Differences, 31 (3), 138-149.
• Rusbult, C. E., Kumashiro, M., Kubacka, K. E., & Finkel, E. J. (2009). “The part of me that you bring out”: Ideal similarity and the Michelangelo phenomenon. Journal of Personality and Social Psychology, 96 (1), 61-82.
• Schwartz, B. (2004). The paradox of choice: Why more is less. New York, NY: Harper‐Collins.
• Schwartz, B., Ward, A., Monterosso, J., Lyubomirsky, S., White, K., & Lehman, D. R. (2002). Maximizing versus satisficing: happiness is a matter of choice.  Journal of Personality and Social Psychology ,  83 (5), 1178-1197.
• Seligman, M. E. (1991). Learned optimism . New York, NY: AA Knopf.
• Seligman, M. E., Rashid, T., & Parks, A. C. (2006). Positive psychotherapy.  American Psychologist ,  61 (8), 774-788.
• Sheldon, K. M., & Lyubomirsky, S. (2006). How to increase and sustain positive emotion: The effects of expressing gratitude and visualizing best possible selves.  The Journal of Positive Psychology ,  1 (2), 73-82.
• Snyder, C. R. (1994).  The psychology of hope . New York, NY: Free Press.
• Snyder, C. R., Rand, K. L., & Sigmond, D. R. (2005). Hope theory: A member of the positive psychology family. In C. R. Snyder & S. J. Lopez (Eds.), Handbook of positive psychology (pp. 257-276). Oxford, UK: Oxford University Press.
• Worthington Jr, E. L. (2006). Just forgiving: How the psychology and theology of forgiveness and justice inter-relate. Journal of Psychology & Christianity ,  25 (2), 155-168.
• Worthington Jr, E. L. (n.d.). REACH forgiveness of others. Retrieved from http://www.evworthington-forgiveness.com/reach-forgiveness-of-others
• Yalom, I. D. (2020).  Existential psychotherapy . New York, NY: Hachette.

Share this article:

Article feedback

What our readers think.

I am very happy to see this post because it really a nice post. Thanks

This article is very informative and comprehensive. It has broadened my knowledge and perspective on Positive Psychotherapy. The exercises can benefit my clients as well as myself in the pursuit of happiness.

This is indeed one of the most rarely well thought and designed positive therapy/ coaching exercises which I am certain that will have a good impact on the client. Millions of thanks

This article has made me more effective in my work and I thank you dearly!

you are a genius!!!!!!

Beautifully executed. Focused on the positive. Clients would feel enthused to pursue it. A positive psychology CBT.

Let us know your thoughts Cancel reply

Your email address will not be published.

Save my name, email, and website in this browser for the next time I comment.

Related articles

The Empty Chair Technique: How It Can Help Your Clients

Resolving ‘unfinished business’ is often an essential part of counseling. If left unresolved, it can contribute to depression, anxiety, and mental ill-health while damaging existing [...]

29 Best Group Therapy Activities for Supporting Adults

As humans, we are social creatures with personal histories based on the various groups that make up our lives. Childhood begins with a family of [...]

47 Free Therapy Resources to Help Kick-Start Your New Practice

Setting up a private practice in psychotherapy brings several challenges, including a considerable investment of time and money. You can reduce risks early on by [...]

Read other articles by their category

• Body & Brain (52)
• Coaching & Application (39)
• Compassion (23)
• Counseling (40)
• Emotional Intelligence (22)
• Gratitude (18)
• Grief & Bereavement (18)
• Happiness & SWB (40)
• Meaning & Values (26)
• Meditation (16)
• Mindfulness (40)
• Motivation & Goals (41)
• Optimism & Mindset (29)
• Positive CBT (28)
• Positive Communication (23)
• Positive Education (37)
• Positive Emotions (32)
• Positive Leadership (16)
• Positive Parenting (14)
• Positive Psychology (21)
• Positive Workplace (35)
• Productivity (16)
• Relationships (46)
• Resilience & Coping (39)
• Self Awareness (20)
• Self Esteem (37)
• Strengths & Virtues (29)
• Stress & Burnout Prevention (33)
• Theory & Books (42)
• Therapy Exercises (37)
• Types of Therapy (54)

• SUGGESTED TOPICS
• The Magazine
• Newsletters
• Managing Yourself
• Managing Teams
• Work-life Balance
• The Big Idea
• Data & Visuals
• Case Selections
• HBR Learning
• Topic Feeds
• Account Settings
• Email Preferences

Writing Can Help Us Heal from Trauma

• Deborah Siegel-Acevedo

Three prompts to get started.

Why does a writing intervention work? While it may seem counterintuitive that writing about negative experiences has a positive effect, some have posited that narrating the story of a past negative event or an ongoing anxiety “frees up” cognitive resources. Research suggests that trauma damages brain tissue, but that when people translate their emotional experience into words, they may be changing the way it is organized in the brain. This matters, both personally and professionally. In a moment still permeated with epic stress and loss, we need to call in all possible supports. So, what does this look like in practice, and how can you put this powerful tool into effect? The author offers three practices, with prompts, to get you started.

Even as we inoculate our bodies and seemingly move out of the pandemic, psychologically we are still moving through it. We owe it to ourselves — and our coworkers — to make space for processing this individual and collective trauma. A recent op-ed in the New York Times Sunday Review affirms what I, as a writer and professor of writing, have witnessed repeatedly, up close: expressive writing can heal us.

• Deborah Siegel-Acevedo is an author , TEDx speaker, and founder of Bold Voice Collaborative , an organization fostering growth, resilience, and community through storytelling for individuals and organizations. An adjunct faculty member at DePaul University’s College of Communication, her writing has appeared in venues including The Washington Post, The Guardian, and CNN.com.

Partner Center

An official website of the United States government

The .gov means it’s official. Federal government websites often end in .gov or .mil. Before sharing sensitive information, make sure you’re on a federal government site.

The site is secure. The https:// ensures that you are connecting to the official website and that any information you provide is encrypted and transmitted securely.

• Publications
• Account settings

The PMC website is updating on October 15, 2024. Learn More or Try it out now .

• Advanced Search
• Journal List
• Springer Nature - PMC COVID-19 Collection

Writing Technique Across Psychotherapies—From Traditional Expressive Writing to New Positive Psychology Interventions: A Narrative Review

Chiara ruini.

Department of Psychology, University of Bologna, Viale Berti Pichat 5, 40127 Bologna, Italy

Cristina C. Mortara

Writing Therapy (WT) is defined as a process of investigation about personal thoughts and feelings using the act of writing as an instrument, with the aim of promoting self-healing and personal growth. WT has been integrated in specific psychotherapies with the aim of treating specific mental disorders (PTSD, depression, etc.). More recently, WT has been included in several Positive Interventions (PI) as a useful tool to promote psychological well-being. This narrative review was conducted by searching on scientific databases and analyzing essential studies, academic books and journal articles where writing therapy was applied. The aim of this review is to describe and summarize the use of WT across various psychotherapies, from the traditional applications as expressive writing, or guided autobiography, to the phenomenological-existential approach (Logotherapy) and, more recently, to the use of WT within Acceptance and Commitment Therapy (ACT). Finally, the novel applications of writing techniques from a positive psychology perspective will be analyzed. Accordingly, the applications of WT for promoting forgiveness, gratitude, wisdom and other positive dimensions will be illustrated. The results of this review show that WT yield therapeutic effects on symptoms and distress, but it also promotes psychological well-being. The use of writing can be a standalone treatment or it can be easily integrated as supplement in other therapeutic approaches. This review might help clinician and counsellors to apply the simple instrument of writing to promote insight, healing and well-being in clients, according to their specific clinical needs and therapeutic goals.

Introduction

Writing therapy can be defined as the process in which the client uses writing as a means to express and reflect on oneself, whether self- generated or suggested by a therapist/researcher (Wright & Chung, 2001 ). It is characterized by the use of writing as a tool of healing and personal growth. From the first investigations of James Pennebaker (Pennebaker & Beall, 1986 ), writing therapy has shown therapeutic effects in the elaboration of traumatic events. In recent years, expressive and creative writing was found to have beneficial effects on physical and psychological health (Nicholls, 2009 ).

Currently, clinicians have moved from a distress-oriented approach to an educational approach, where writing is used to build personal identity and meaning through the use of autobiographical writing (Hunt, 2010 ). In this vein, autobiographical writing is becoming a widespread technique, which allows people to recall their life path and to better understand the present situation (McAdams, 2008 ). Moreover, it is observed that individuals often tend to report significant life events (positive or negative) in personal journals (Van Deurzen, 2012 ). Keeping a journal is a way of writing spontaneously: it can be considered a sort of logbook where thoughts, ideas, reflections, self-evaluation and self -assurances are recorded in a private way. Journaling is different from therapeutic writing the writer does not receive specific instructions on the contents and methodologies to be followed when writing, as it happens in therapeutic writing. Nowadays journaling can be done also through online blogs and social network (Facebook). In doing so, a private and spontaneous journal can be shared publically.

Writing techniques are often implemented into talking therapies, since both processes (talking and writing) favor the organization, acceptance and the integration of memories in the process of self-understanding (Lyubomirsky et al., 2006 ). However, expressive writing has been found to be beneficial also as a “stand alone” technique for the treatment of depressive, anxious and post-traumatic stress disorder symptoms (Reinhold et al., 2018 ). In a recent study, it was found that enhanced expressive writing (i.e., writing with scheduled contacts with a therapist) was as effective as traditional psychotherapy for the treatment of traumatized patients. Expressive writing without additional talking with a therapist was found to be only slightly inferior. Authors concluded that expressive writing could provide a useful tool to promote mental health with only a minimal contact with therapist (Gerger et al., 2021 ). Another recent investigation (Allen et al., 2020 ) highlighted that the beneficial effect of writing techniques may be moderated by individual differences, such as personality trait and dysfunctional attitude (i.e., high level of trait anxiety, avoidance and social inhibition). In these cases, therapeutic writing may be even more beneficial since it avoids the interactions with the therapist or other clients.

This article aims to illustrate and summarize the main psychotherapeutic interventions where writing therapy plays an important role in the healing process. For instance, a common application is the use of a diary in standard Cognitive Behavioral Therapy for promoting patients’ self observation (Butler et al., 2006 ). Similarly, other traditional psychotherapies use writing in their therapeutic process: from the pivotal application of writing to understand and overcome traumatic experiences, to the phenomenological-existential approach where writing has the function of giving meaning to events and of clarifying life goals (King, 2001 ), to Acceptance and Commitment Therapy, where writing facilitates the process of thought-defusion (Hayes, 2004 ). This review will also address the novel applications of writing technique to new a psychotherapeutic context: positive psychotherapy where the tool of writing is employed in many effective techniques (i.e. writing gratitude or forgiveness letters). Smyth ( 1998 ) reviewed 13 case-controlled writing therapy studies that showed the positive influence of writing techniques on psychological well-being. The benefits produced in writing activity (self regulation, clarifying life goals, gaining insight, finding meaning, getting a different point of view) can be described under the rubric of psychological and emotional well-being. In accordance with Fredrickson’s Broaden and Build Theory of Positive Emotions ( 2004 ), writing may foster positive emotions since putting feelings and thoughts into words widens scope of attention, opens up to different points of view and allows the mind to be more flexible (King, 2001 ).

Finally, we will describe and explore new contexts where writing activities currently take place: the web and social networks. We will underline important clinical implications for these new applications of writing activities.

Traditional Applications of Writing Techniques

Clinical applications of writing therapy include the method of expressive writing created by Pennebaker (Pennebaker & Beall, 1986 ); the autobiography; and the use of a diary in traditional Cognitive Behavioral Therapy as described in the following sections.

James Pennebaker: The Paradigm of Expressive Writing

James Pennebaker was the first researcher that studied therapeutic effects of writing. He developed a method called expressive writing, which consists of putting feelings and thoughts into written words in order to cope with traumatic events or situations that yield distress (Pennebaker & Chung, 2007 ). In the first writing project, Pennebaker and Beall ( 1986 ) asked fifty college students to write for fifteen minutes per day for four consecutive days. They were randomly instructed to write about traumatic topics or non-emotional topics. Results showed that writing about traumatic events was associated with fewer visits to the health center and improvements in physical and mental health. The experiment was repeated several times with different samples: with people who suffered from physical illnesses, such as arthritis and asthma, and from mental pathologies such as depression (Gortner et al., 2006 ). Individuals with different educational levels or writing skills were examined, but these variables were not found to be significant. At first, studies investigated only traumatic events, but later research expanded the focus to general emotional events or specific experiences (Pennebaker & Evans, 2014 ).

According to Pennebaker, what makes writing therapeutic is that the writer openly acknowledges and accepts their emotions, they become able to give voice to his/her blocked feelings and to construct a meaningful story.

Other therapeutic ingredients of expressive writing concern (1) the ability to make causal links among life events and (2) the increased introspective capacity. The former may be favored through the use of causality terms such as “because”, “cause”, “effect”; the latter through the use of insight words (“consider”, “know” etc.). These emotional and cognitive processes were analyzed through a computerized program (Pennebaker et al., 2015 ) and outcomes showed that the more patients used causation words, the more benefits they derived from the activity. Similarly, using certain causal terms expresses the level of cognitive elaboration of the event achieved by the patient and may indicate that the emotional experience has been analyzed and integrated (Pennebaker et al., 2003 ). Thus, the benefits of writing stem from the activity of making sense of an emotional event, the acquisition of insight about the event, the organization and integration of the upheaval in one’s life path.

Moreover, expressive writing allows a change in the way patients narrate life events. Many studies have highlighted that writing in first or third person alters the emotional tone of the narration (Seih et al., 2011 ). It is common for people who have experienced a severe traumatic event to initially narrate it in the third person and only later, once the elaboration and integration processes have set into motion, are they able to narrate their experience in the first person. This phenomenon occurs because third person narration allows the writer to feel safer and more detached from the experience, while first person perspective reminds them that they were the protagonist of the trauma. While writing using the third person can be easier in the wake of a traumatic event, writing in first person has been demonstrated to be more effective in the elaboration process (Slatcher & Pennebaker, 2006 ).

Another issue examined by Pennebaker and Evans ( 2014 ) concerns the difference between writing and talking about a trauma. In expressive writing, an important element consists of feeling completely honest and free to write anything, in a safe and private context without necessarily share the content with a listener or the therapist. Conversely, talking about trauma implies the presence of a listener, and the crucial aspect lies in the listener’s capability to comprehend and accept the patient’s narrative. Moreover, the interactions with a therapist could be particularly stressful for individuals with high levels of social inhibitions and trait anxiety (Allen et al., 2020 ).

Writing Techniques for Addressing Trauma

Writing is considered a therapeutic strategy to cope with life adversities thanks to the positive effects of putting feelings and thoughts into words. There are various writing techniques used as therapeutic strategies to cope with a trauma which are described in Table ​ Table1 1 .

Writing approaches in clinical interventions

What the aforementioned writing therapies all have in common is a theoretical underpinning: the act of writing as a means to modify one’s life story and reframe elements which survivors want to change. Creating stories and thinking of ways to alter them may emphasize on one hand the possibility of a real change to occur, and on the other, the active role of the individual in their own life (Sandstrom & Cramer, 2003 ). In this way, writing can be also defined as a process of resilience: putting negative feelings into words can spark the search for solutions, with the consequence of having a positive attitude towards life challenges and promoting personal growth.

Besides the numerous positive effects of writing, there can be situations in which writing does not work, or when it can actually cause negative side effects. An example of said situation is when an individual has to deal with issues that arise intense painful emotions. In this case, writing can cause crying, very low mood, or even a breakdown (Pennebaker & Chung, 2007 ). This may occur because analyzing a traumatic experience may trigger a process of cognitive rumination, which is considered a specific symptom of PTSD (Pennebaker & Evans, 2014 ).

In conclusion, the paradigm of expressive writing is frequently used in patients who have had distressing experiences. Writing about traumatic experiences can help to elaborate negative emotions connected to the upheaval, to construct a narrative of the event, and to give it a meaning. However when client’s levels of distress are very intense and/or they are maintained by cognitive rumination, it is not advisable to undergo a writing exercise.

McAdams: The Use of Autobiography in the Construction of Self-identity

Writing therapy has also been shown to have benefits in constructing self-identity (Cooper, 2014 ). An important pioneer of this method, Dan McAdams, developed a life story model of identity, which postulates that individuals create and tell evolving life narratives as a means to provide their lives with purpose and integrity (McAdams, 2008 ). Identity is an internalized story that is composed by many narrative elements such as setting, plot, character(s) and theme(s). In fact, human lives develop in time and space, they include a protagonist and many other characters, and they are shaped by various themes. Narrative identities allow one to reenact the past, become aware of the present and have a future perspective. Individuals construct stories to make sense of their existence, and these stories function to conciliate who they are, were and might be according to their self-conception and social identity. Biography, for example, is a written history of a person’s life; it deals with the reconstruction of a personal story in which salient events are selected and told. The therapeutic power of biographies entails the act of selection of worthy events that characterize a person’s life (Lichter et al., 1993 ).

In the same way, the autobiography can be an instrument to create a written life story. The first therapeutic effect is the possibility to define a sense of identity through autobiographical narratives by the identification of significant personal changes and by giving meaning to them. According to Bruner ( 2004 ) writing an autobiography allows the clients to recognize themselves as the authors of their experiences (sense of personal agency).

Another therapeutic ingredient of autobiography is the process of conferring stability to autobiographical memories: people often misremember details of events over time or are influenced by distortion mechanisms (McAdams, 2008 ). Autobiography is useful not only to code every event of self-story, but also it is beneficial for integrating different experiences and for analyzing the life trail, highlighting both continuity and changes. McAdams studied the use of autobiography in life changes, by employing a written procedure, the “Guided Autobiography” (McAdams et al., 2006 ). This is a therapeutic technique aimed at investigating the relationship between the continuity of story themes and personality changes. In the span of ten two-hour sessions, which take place once a week, participants are asked to think and describe the most important events of their life, referring to a specific life theme (i.e. family, money, work, health, spirituality, death, aspirations). Reker et al. ( 2014 ) underlined that Guided Autobiography is an effective method to enable participants to understand and appreciate their life stories, which also increases optimism and self-esteem. In conclusion, Mc Adams technique of guided autobiography entails different therapeutic ingredients: it allows to connect life events and personal memories, and to underscore the process of continuity among them. At the same time, significant life changes are emphasized, and the individual can improve the sense of agency in understanding his/her role as a protagonist of his/her life. Thus, guided autobiography could enhance personal well-being and meaning in life.

The Use of the Diary in CBT

Considering that Cognitive-Behavioral Therapy (CBT) works on thinking patterns, maladaptive thoughts and dysfunctional behaviors (Butler et al., 2006 ), the diary is a very useful instrument of self-observation. It entails a written exercise in which the client is asked to take note of when and where a stressful situation occurs, the automatic thoughts it elicits, the connected emotions and the consequent behavior. This technique was developed by Aaron Beck at the early stages of cognitive therapy for anxiety and depression (Beck, 1979 ). In writing this diary the writers learn to pay attention to their functioning and acquires self-awareness about their problematic issues (King & Boswell, 2019 ). According to traditional CBT method, the therapeutic ingredients of writing the structured diary consist of helping clients to increase their awareness of automatic thoughts and beliefs, which are influencing their emotions and behaviors. The diary then allows the processes of cognitive restructuring, where negative, automatic thoughts are analyzed and modified in order to achieve a more realistic attitude toward life events and problematic situations (Beck, 1979 ). Thus, writing techniques within CBT consist of keeping a structured diary, which is supervised by the therapists along the various phases of the therapeutic process. The diary in CBT is specifically aimed at addressing symptoms and distress, but it can also trigger cognitive changes, maturation and improved self-awareness at the end of the clinical work (Butler et al., 2006 ).

Existential Approaches: The Bridge Between Clinical Psychology and Positive Psychology

Logotherapy.

Logotherapy is a specific strategy within phenomenological-existential therapies. It relies on a therapeutic paradigm created by Viktor Frankl (Frankl, 1969 ) and based on existential issues. Logotherapy is an entirely word-based treatment. Its tenets assume that life always has meaning, even in the most adverse circumstances and that people always strive to find a personal meaning in their existence (assumption of will to meaning). From this perspective, a journal can be considered a place where people find a meaning in life-threatening events and transform implicit and negative experiences into expressive and positive ones. In fact, Logotherapy emphasizes the importance of words in creating a meaning and, in this case, writing techniques are particularly appropriated to this task. The client is asked to narrate adverse life events using words and sentences that help him/her to acquire a sense of meaning and acceptance.

In phenomenological-existentialist psychotherapies, writing assignments are used to increase clients’ awareness of their limitations and to create an opportunity to reflect on both life and death (Yalom, 1980 ). Specifically, in the exercise of Writing your Epitaph, the client is encouraged to think and write what people would say in their memory. This task aims at clarifying personal values and at committing to them. This allows the identification of the direction individuals want to give to theirs life and to verify if they really are acting towards those goals. The main difference between logotherapy and guided autobiography relies on the philosophical framework used in existential approach, which is not present in Mc Adams paradigm. Furthermore, in logotherapy the narrative topic might be narrowed to a specific traumatic event, not necessarily involving all personal biography. The therapeutic ingredients of logotherapy, thus, concern the increase in life meaning and the possibility of reframing and processing existential issues as death, evil and trauma in individual’s life experiences.

Acceptance and Commitment Therapy

Acceptance and Commitment Therapy (ACT) focuses on the acceptance of unchangeable things and on the integration of different interventions (including strategies of mindfulness) with the aim of increasing psychological flexibility and promoting an active attitude towards problematic matters (Hayes, 2004 ). ACT is based on a rigorous cognitive analysis, the Relational Frame Theory (Reese, 2013 ). This theoretical frame posits that language and cognition allow humans to have the ability to learn to relate events under arbitrary contextual control. This framework particularly analyzes paradoxes, metaphors, stories, exercises, behavioral tasks, and experiential processes (Hayes, 2004 ). This approach has studied a particular mechanism called “Thought Defusion” (Hayes, 2004 ) which deals with the ability to distance one’s self from problematic thoughts. Frequently, individuals cannot see problems because they are “fused” with them. The defusion techniques allow the individual to distance themselves from problems and see them from a more detached perspective (i.e., the helicopter perspective exercise). In this way, patients have the possibility to identify a problematic issue, accept it and find a manner to live with it, which can decrease the level of suffering (Hayes, 2004 ). Thus, the act of writing can be considered as a way to keep distance from one’s own thoughts and feelings in order to be able to modify the behaviors and life choices according to one’s values and priorities.

The first part of this article identifies how the traditional use of writing techniques has been analyzed within different forms of psychotherapy. The subsequent part of this review will describe the application of similar writing techniques within the framework of positive psychology. In particular, the use of expressive writing, journaling or other structured writing techniques will be described as ways to promote personal well-being, personal growth, gratitude and positive emotions in general.

Positive Psychotherapy

Unlike the traditional deficit-oriented approach to psychotherapy, Positive Psychotherapy aims at considering with a similar standing, symptoms and strengths (Rashid & Seligman, 2018 ).

Positive Psychotherapy uses writing techniques in various moments of the therapeutic process (see Table  2 ). For instance, at the beginning of the therapy clients are invited to write a personal presentation in positive terms. This exercise is called “ Positive Introduction” (Rashid, 2015 ). The importance of this exercise lies in the fact that while writing a self-presentation clients highlight their positive characteristics and qualities and they may also recall and describe a particular episode when these strengths were manifested. This initial writing assignment, thus, may foster patients’ self-esteem and self-awareness of positive personal characteristics. In the middle phase of the positive psychotherapy, therapists can suggest the “ Positive Appraisal” activity to their clients. This consists of thinking and writing down resentments, bad memories and negative events which have occurred in their past and that still affect their life. Clients are asked to reframe these past negative events and to search for possible positive consequences in terms of meaning or personal development. The final phase of therapy focuses on exploring and training the individual’s strengths. The exercises proposed in this phase include writing assignments such as “ Gift of Time” and “ Positive legacy”, where the therapist asks clients to write how they would be remembered by significant others and future generations. “ Positive Legacy” is focused on the positive connotations of writing and often it is associated with planning a “gift of time activity” that puts these positive characteristics into practice (Rashid, 2015 ). This technique entails similarities with logotherapy and ACT epitaph exercise, but in PPT the client is guided to emphasize positive aspects of their life and personal qualities, and there is no mention to relational frame theory as in ACT.

Writing approaches in positive intervention

Furthermore, Positive Psychotherapy entails also specific writing techniques devoted to the promotion of specific positive emotions, such as gratitude, forgiveness and wisdom, as described below.

Gratitude is a feeling of appreciation for people or events, which is triggered by the perception of having obtained something beneficial from someone or something (it can be also an impersonal source, such as God or Nature) (Rashid & Seligman, 2018 ). Written exercises of gratitude can be divided into Gratitude Letter, Gratitude Journaling and “ Good versus Bad Memories” .

Gratitude Letter consists of writing and delivering a gratitude letter to a person that the client has never sincerely thanked. This intervention aims at strengthening the client’s relationships and enhancing their social well-being (Lambert et al., 2010 ). In Gratitude Journaling, clients are asked to write three good things which have happened to them during the day (Rashid, 2015 ).

Many studies showed that thinking about memories of gratitude in a written form promotes well-being and increases positive mood because writing allows one to give shape to positive experiences (Toepfer et al., 2012 ; Wong et al., 2018 ). In fact, in gratitude writings individuals are more likely to express positive feelings and have high level of insight, making gratitude letters or journaling a powerful tool to produce not only well-being, but also health improvements (Jans-Beken et al., 2020 ).

Difficulties in writing a gratitude letter relate to the interpersonal nature of this task, because being grateful towards someone entails being dependent on that person and, in turn, this can invoke a sense of vulnerability that makes the writer feel not at ease (Kaczmarek et al., 2015 ). In this way, the psychological costs of writing a gratitude letter are greater than expressing it in a private journal. Another important element of difference pertains the delivery of the letter as the gratitude journal has a personal use, while the letter is written to be delivered to someone. The main risk of writing a letter to someone refers to the possibility of not being accepted or feeling judged by the reader. For this reason, recently, positive therapists may ask their clients to write the letter, without necessarily have it delivered to the recipient. Thus, the benefits associated with a gratitude letter exercise are not necessarily connected with the act of delivery, but are placed in the writing itself (Rash et al., 2011 ).

In addition to gratitude letter and journal, Good versus Bad Memories is a writing activity which has the therapeutic effect of helping clients to understand how anger, bitterness and other depressive symptoms may influence clients’ life and how they can stop these processes by focusing on positive memories and experiences (Rashid & Seligman, 2018 ).

These three writing activities on gratitude are useful in order to emphasize good things that usually are taken for granted. Furthermore, they may downregulate the impact of negative emotions or negative experience in life. (Lyubomirsky & Layous, 2013 ).

Forgiveness

Forgiveness implies a situation of offense where a person makes the choice of letting go of anger and of searching for a compassionate attitude towards the transgressor (Thoresen et al., 2008 ).

Evidence shows that writing about an interpersonal conflict can decrease the level of negative effects in relational conflicts (Gordon et al., 2004 ). The act of writing a forgiveness letter includes a cognitive processing that promotes emotional regulation, the expression of affect and gaining insight. Positive Psychotherapy uses forgiveness exercises in order to transform feelings of anger and bitterness into neutral or positive emotions (Rashid, 2015 ). For example, clients are asked to write a letter where they describe an experience of offence with related feelings and then the promise to forgive the guilty person. McCullough et al. ( 2006 ) found that victims of interpersonal transgressions could became more forgiving toward their transgressors when they were asked to write about possible beneficial effect of the transgression, compared with victims who wrote about traumatic or neutral topics. Thus, the positive narrative approach may facilitate forgiveness and help victims to overcome traumatic interpersonal issues.

As for gratitude letters, the delivery of forgiveness letters is a crucial issue, because the act of showing forgiveness can influence the process of forgiveness itself. In some cases, as highlighted in Gordon and collaborators’ study ( 2004 ) about marital conflicts, writing and delivering a letter is helpful to reduce relational tension and the consequent conflicts, but in other situations where forgiveness remains an intra-personal process, sharing it can be more harmful than beneficial. This may occur particularly when the relationship between victims and transgressors is particularly problematic (or even abusive) and reconciliation is not possible, or not recommendable (Gordon et al., 2004 ).

Forgiveness writing is also helpful in the promotion of self-forgiveness. Jacinto and Edwards ( 2011 ) describe a case where the exercise of writing a letter was used in the therapeutic process of self-forgiveness. The act of writing helped the client to trigger self-empathy and consequentially to let go of negative beliefs about herself.

In conclusions, the therapeutic ingredients of these writing assignments (gratitude and forgiveness letters) concern both an intra-personal dimension (the promotion of self-esteem, self-awareness and a sense of meaning in life) and an interpersonal dimension (the promotion of empathy, compassion, and a sense of connectedness with others). They both constitute the pillars of well-being and positive psychological functioning (Lyubomirsky & Layous, 2013 ).

Wisdom is a complex ability composed of cognitive and emotional competences, such as perspective-taking, thinking with a long-term perspective, empathy, perception and acceptance of emotions (Staudinger, 2008 ). Collecting narratives of wisdom may be connected with autobiographical memory (McAdams, 2008 ). Glück and collaborators ( 2005 ) conducted a study where participants had to write a 15 line paragraph describing all the situations where they did, thought or said something wise; then they had to select a situation from them where they had been wise. This writing task was followed by an interview in which the “wise situations” were discussed. Writing about autobiographical memory kindles the development of strengths related to wisdom, such as acceptance and forgiveness of others, taking different perspectives, being honest and responsible and making compromises.

The promotion of wisdom can be done also using specific narrative structures, such as the one of storytelling and fairytales. The employment of fairytales with adults was found to promote the development of feelings of wisdom (Ruini, 2014 ; Ruini & Ottolini, 2014 ). Fairytales, in fact, enable a process that allows one to reformulate problems in narrative terms, using a specific narrative plot. It consists of three main steps: (1) the identification of an initial stressful event; (2) the journey of the protagonist, with tests and adversities to face; (3) the final positive resolution (happy ending) (Masoni, 2019 ). Furthermore, Ruini and Ottolini ( 2014 ) showed the effectiveness of using fairytales in patients who had to cope with life transitions: to read and then to re-write a fairytale is a way to symbolize one’s own life and clarify moral and existential issues. In this particular narrative technique, the patients are asked to write a fairytale that well symbolizes their life, with a happy ending; the fairytale created is then read and discussed in the session. In many cases, the stories contain narrative issues and characters’ attitudes that evidence patients’ real difficulties. For example, the protagonist can be very passive in the story or not well characterized. The clinician helps the patient to re-write the fairytale making corrections that allow the patient to clarify dysfunctional elements and consequently to construct a new and more positive story. Creating a happy ending can be a way to express patients’ desires about their future and to let them imagine how they can be satisfied with their life. Through the exercise of writing a structured fiction story, patients can analyze their life situations in a more detached way, view problems from a different perspective and become aware of their values and attitude. This emotional detachment is similar to the process of cognitive defusion in ACT, but in this case, there is no mention to the relational frame theory, and the act of writing the fairytales may promote another positive dimension: creativity (Ruini et al., 2020 ).

Writing can be considered as a coping strategy aimed at finding solutions which in turn can spark hope in desperate situations. In line with the expressive writing approach (Pennebaker & Evans, 2014 ), writing about traumatic or particularly painful situations, may promote feelings of hope because it allows to go beyond suffering and to reach positive perspectives.

Positive psychotherapy entails specific written exercises that focus on strengthening hope. Among these, we can find Writing about Best Possible Selves, where possible selves are personal representation of goals, connected with what people desire for their future. This writing exercise aims to improve self regulation because it allows clients to clarify and restructure priorities and acquire insight on one’s own motivations and values (Loveday et al., 2018 ; Sheldon & Lyubomirsky, 2006 ). Other potential benefits of writing “best possible selves” are the possibility of integrating life experiences, identifying the meaningful ones, and gaining a sense of control (Lyubomirsky & Layous, 2013 ). These benefits have also been confirmed in King’s ( 2001 ) study where participants were invited to write for four days (20 min per day) a narrative description of their best possible future selves. Outcomes showed that, compared to writing about other topics, the act of thinking and describing oneself as best as possible increased positive mood and decreased distress five months later.

Another technique to foster hope is the Blessing journal/Three Good Things in which patients keep a journal where they write three good things every night and the reason why they think those things have happened. The objective is not only to identify positive happenings, but also to search for the causes and underline the active role of the subject in provoking them. The sense of personal agency in fact, is considered a component of hope (Snyder et al., 2000 ). Snyder’ hope therapy (Snyder et al., 2002 ) entails the specific use of “hope narratives” where clients are guided in a process of writing past experiences where they were able to achieve significant personal goals (hope reminding exercise). In the subsequent phase of hope therapy, clients are asked to write specific narrative where they focus on future goals to be achieved and they develop specific path to reach them (hope building techniques).

In conclusion, the traditional use of writing techniques within psychotherapies has been included also in the positive psychology perspective. However, positive psychotherapy and other positive interventions have changed the focus of the writing exercises from negative/traumatic experiences to positive ones (Lyubomirsky et al., 2006 ). The therapeutic process may be the same, but the focus is shifted from symptoms to well-being. The positive psychology approach promotes writing exercises on gratitude, hope, forgiveness, and positive descriptions of oneself with the intention of improving clients’ well-being. At the same time, these exercises may help them to process also negative emotions and traumatic events (McCullough et al., 2006 ). Conversely, in traditional psychotherapies (as described in the first part of this article) writing techniques are specifically aimed at overcoming negative events and psychological symptoms. As a byproduct, they may also favor patients’ recovery, well-being and meaning in life, but this was not their main therapeutic purpose.

New Applications: Writing on the Web

The final part of this review deals with other recent modifications of writing approaches that entail the use of internet and other digital technologies. In recent years the act of journaling and keeping a diary has been often replaced with writing in blogs or on social networks such as Facebook, Twitter or Instagram. On these platforms users may create personal profiles that reflect their sense of identity or positive introduction. User profiles also include the narration of their meaningful experiences via photos, videos or boards. In this section we will describe these phenomena and their relation with the psychotherapy process, underlying both the positive and negative features.

Writing activity has been recently modified by the use of the web and by the influence of technological instruments. In fact, social networking sites constitute a technological tool for self-revelation which gives the opportunity to share experiences and impressions through writing as they can create a permanent record of one’s actions or thoughts (Sauter, 2013 ). In social-networks the personal home page is both a space of identity construction and of self presentation towards the rest of the world (Sorapure, 2003 ). In particular, Facebook can also be considered an online autobiographical instrument that codes and keeps track of events of in one’s life.

In this way, unlike traditional handwriting, writing on the web implicates a social function rather than a private one. Sharing, in fact, is a fundamental component of self-writing on the web.

Additionally, the presence of clinicians in social networks is a relevant factor: some therapists can use social networks as an extra instrument to give support or be available for patients. Taylor et al. ( 2010 ) observed that the client–psychotherapist relationship can be influenced by the presence of the psychologist on the Internet. Many psychotherapists create a web site where clients can find their professional activities and services. Other psychologists let clients contact them via e-mail or instant messaging when they need help (Manfrida et al., 2017 ). For example, “Talkspace” is a web platform which offers online therapy through messaging with a licensed therapist. Hull and Mahan ( 2017 ) studied the effectiveness of Talkspace’s text-based therapy and showed the beneficial effects that text therapy had on symptom reduction and improvement in psychological well-being. The study participants also reported high levels of satisfaction with the treatment.

Moreover, Sloan et al. ( 2015 ) have studied the efficacy of a structured writing therapy conducted via internet: “Interapy”. It consists of a protocol of 10 writing sessions, held twice a week, in which patients who suffered from post-traumatic stress disorder had to write about the traumatic event focusing on cognitive reappraisal and sharing details with someone close. A trained therapist then gave feedback on every written online narrative.

Recently Botella et al. ( 2017 ) presented a new instrument, which utilizes digital technology and virtual reality via web in a framework of positive interventions. They named it “Book of Life” and it consists of a personal digital diary composed of various chapters in which some narrative exercises are proposed. Participants may also include multimedia contents (i.e. pictures, videos, music) about a specific topic, in order to create a final positive autobiographical narrative. The therapeutic aim of the Book of Life is to foster positive emotions and the use of personal psychological resources. The results of clinical trials where the Book of Life was applied were particularly effective with older adults and cancer patients.

In conclusion, writing on the web involves different types of interventions. These techniques appeared to be particularly useful during the lockdown due to the Covid-19 pandemic. The use of online platforms and the possibility to contact therapists via mail or social network allowed the delivery of mental health treatments during a global stressful experience (González-Robles et al., 2021 ). Future investigations are needed to explore how writing in websites and social networks may influence the development and the delivery of psychological therapies, both the traditional and the positive ones.

Conclusions

Considering the various and different applications, writing therapy constitutes a very adaptable technique to be used as a standalone treatment or as a supplement of other therapies. WT may provide beneficial effects on symptoms and also on psychological well-being. In fact, the act of writing showed great potential in the promotion of personal strengths, resilience and post-traumatic growth (Sandstrom & Cramer, 2003 ). Moreover, writing techniques can be considered a tool of continuity from the traditional approaches to the new psychotherapy contexts, such as positive psychology and the employment of digital technologies in psychotherapeutic settings.

In general, although it is common sense to think that psychotherapy is for the majority orally communicated, the act of writing provides many benefits in psychotherapeutic sessions as well as in clients’ daily life. Writing makes thoughts more real and transforms mental states in something concrete as feelings, whereas thoughts and reflections expressed orally can easily disappear when the psychotherapy session ends. Moreover, writing therapy may be particularly effective for individuals with high levels of interpersonal avoidance or social inhibition, since they have a therapeutic tool for managing their difficult emotions, without the burden of a direct interaction with the therapist (Allen et al., 2020 ).

However, some caution is needed also when applying writing techniques within psychological interventions. First, the use of writing technique may give thoughts more emphasis and power, specifically when writing negative thoughts or feelings. In this case, the act of writing may increase cognitive rumination (Pennebaker & Evans, 2014 ). The same potentially negative effect of writing thoughts and life experiences may apply also to positive issues. Lyubomirsky et al. ( 2006 ) found that individuals who were asked to write about their happiest moments experienced reduced well-being. The author suggested that the analytic nature of writing about positive events may be counterproductive as opposed to the unorganized process of simply thinking about them.

Another possible side effect of writing techniques (both documented for traditional psychotherapies and positive interventions) is the sense of shame that can be triggered when someone else reads the writing. This could imply a resistance to the act of putting down negative thoughts or the worsening of worries because of the excessive interpersonal exposure (Pennebaker & Evans, 2014 ). In these cases, it is recommended that the use of writing may remain confidential, or it may be accompanied by specific psychological support, so that negative emotions can be discussed with the therapist.

Similar issues of shame and embarrassment have been found to occur when writing and delivering gratitude letters: some studies (Boehm et al., 2011 ; Layous et al., 2013 ; Shin et al., 2020 ) underlined the specific influence of cultural issues: in collectivist cultures (vs individualistic ones) expressing gratitude resulted less effective on well-being because of the sense of indebtedness and embarrassment it can provoke. In fact, the sense of self-improvement and personal agency, which were emphasized in writing assignments, increased life satisfaction only in Western individuals. Conversely, collectivist cultures consider self-focus and individual goals in a less positive way, since they may interfere with the need of the group. Thus, when working with clients belonging to collectivistic cultures, clinicians should use caution in prescribing writing assignments (such as gratitude and forgiveness letters) that can interfere with clients’ relationships within the community they belong to. However, the beneficial effect of writing can be preserved, if the delivery of the letter is not mandatory (Lyubomirsky et al., 2006 ; Pennebaker & Evans, 2014 ).

In conclusions, this review of the literature briefly described writing techniques within psychological therapies, that encompass several different methodologies and specific exercises, ranging from unstructured journaling to personal autobiography, to recalling specific memories associated with positive and/or negative experiences, to writing fairytales, short stories, or letters of forgiveness and gratitude, etc. All these methodologies could be easily implemented in many psychotherapeutic approaches, from the traditional CBT, logotherapy and existential therapies to novel approaches, such as positive interventions. Although some authors found certain potential side effects of writing techniques on the emotional well-being of patients (Lyubomirsky et al., 2006 ), a large body of literature confirmed their beneficial effects, which amplify and prolong the therapeutic effect of the talking therapy with the clinicians. Importantly, adding writing techniques to talking therapies was found to reduce the length of treatment and improve access to psychological therapies (Gerger et al., 2021 ; Pennebaker, 2018 ). The integration of writing techniques within traditional talking therapies or new positive interventions could be easily done also using technological devices, such as app, emails, on line journals or social networks (Botella et al., 2017 ) which could be more appealing for younger patients. The technological tools of communication are changing the role of therapists, who more often use on line resources to support their clinical work. Furthermore, the pandemic due to the Covid 19 and the need to implement telepsychology and distant mental health interventions make the integration of writing techniques particularly appropriate in these settings.

A final recommendation concerns the selection of writing exercises and the timing to prescribe them during the therapeutic process. Different writing activities could yield different effects according to patients’ clinical status and emotional balance. Certain activities could be used to deal with specific clinical problems, such as overcoming traumatic events or personal transgressions, and should be prescribed when the patient complains some of these issues. Other writing activities, on the other hand, have an unspecified theme, (i.e., guided autobiography, or writing your own epitaph) and they appear to be more appropriate for promoting personal growth, personal awareness and existential well-being. These activities may be well suited for the concluding part of the psychological treatment, independently of patient’s initial symptoms and problems. Research on positive interventions (Lyubomirsky & Layous, 2013 ) documented the need to consider the extent to which the therapeutic activity matches an individual’s preference and characteristics (i.e., “person × intervention fit”) in order to maximize the beneficial effect of the intervention on happiness and well-being. Similarly, Joseph ( 2015 ) suggested that therapists should follow their clients preference and should co-create with them a specific treatment agenda, unique for that client, instead of referring to a set of pre-determined list of activities (in this case writing assignments). This would be a more flexible and creative therapeutic approach, in line with a positive clinical psychology perspective (Ruini, 2017 ). However, only further clinical research should test and verify the most effective approach in prescribing writing assignments during the course of psychological interventions.

Acknowledgements

The Authors express their gratitude to Dr. Lorenzo Angiolucci for his contribution in the process of writing and revising this manuscript.

Open access funding provided by Alma Mater Studiorum - Università di Bologna within the CRUI-CARE Agreement.

Publisher's Note

Springer Nature remains neutral with regard to jurisdictional claims in published maps and institutional affiliations.

• Allen SF, Wetherell MA, Smith MA. Online writing about positive life experiences reduces depression and perceived stress reactivity in socially inhibited individuals. Psychiatry Research. 2020 doi: 10.1016/j.psychres.2019.112697. [ PubMed ] [ CrossRef ] [ Google Scholar ]
• Beck AT, editor. Cognitive therapy of depression. Guilford press; 1979. [ Google Scholar ]
• Boehm JK, Lyubomirsky S, Sheldon KM. A longitudinal experimental study comparing the effectiveness of happiness-enhancing strategies in Anglo Americans and Asian Americans. Cognition & Emotion. 2011; 25 (7):1263–1272. [ PMC free article ] [ PubMed ] [ Google Scholar ]
• Botella C, Banos RM, Guillen V. Positive technologies for improving health and well-being. In: Proctor C, editor. Positive psychology interventions in practice. Springer; 2017. pp. 219–234. [ Google Scholar ]
• Bruner J. Life as narrative. Social Research. 2004; 71 :691–710. [ Google Scholar ]
• Butler AC, Chapman JE, Forman EM, Beck AT. The empirical status of cognitive–behavioral therapy: A review of meta-analyses. Clinical Psychology Review. 2006; 26 (1):17–31. [ PubMed ] [ Google Scholar ]
• Cooper P. Using writing as therapy: Finding identity. The British Journal of Occupational Therapy. 2014; 77 (12):619–622. [ Google Scholar ]
• Elbert T, Schauer M. Psychological trauma: Burnt into memory. Nature. 2002; 419 (6910):883. [ PubMed ] [ Google Scholar ]
• Frankl VE. The will to meaning: Foundations and applications of logotherapy. World Publishing Co; 1969. [ Google Scholar ]
• Fredrickson BL. The broaden-and-build theory of positive emotions. Philosophical Transactions-Royal Society of London Series B Biological Sciences. 2004; 359 :1367–1378. [ PMC free article ] [ PubMed ] [ Google Scholar ]
• Gerger H, Werner CP, Gaab J, Cuijpers P. Comparative efficacy and acceptability of expressive writing treatments compared with psychotherapy, other writing treatments, and waiting list control for adult trauma survivors: A systematic review and network meta-analysis. Psychological Medicine. 2021 doi: 10.1017/S0033291721000143. [ PMC free article ] [ PubMed ] [ CrossRef ] [ Google Scholar ]
• Glück J, Bluck S, Baron J, McAdams DP. The wisdom of experience: Autobiographical narratives across adulthood. International Journal of Behavioral Development. 2005; 29 (3):197–208. [ Google Scholar ]
• González-Robles A, Suso-Ribera C, Díaz-García A, García-Palacios A, López DC, Botella C. Predicting response to transdiagnostic iCBT for emotional disorders from patient and therapist involvement. Internet Interventions. 2021 doi: 10.1016/j.invent.2021.100420. [ PMC free article ] [ PubMed ] [ CrossRef ] [ Google Scholar ]
• Gordon KC, Baucom DH, Snyder DK. An integrative intervention for promoting recovery from extramarital affairs. Journal of Marital and Family Therapy. 2004; 30 (2):213–231. [ PubMed ] [ Google Scholar ]
• Gortner EM, Rude SS, Pennebaker JW. Benefits of expressive writing in lowering rumination and depressive symptoms. Behavior Therapy. 2006; 37 (3):292–303. [ PubMed ] [ Google Scholar ]
• Hayes SC. Acceptance and commitment therapy, relational frame theory, and the third wave of behavioral and cognitive therapies. Behavior Therapy. 2004; 35 (4):639–665. [ PubMed ] [ Google Scholar ]
• Hull TD, Mahan K. A study of asynchronous mobile-enabled SMS text psychotherapy. Telemedicine and e-Health. 2017; 23 (3):240–247. [ PubMed ] [ Google Scholar ]
• Hunt C. Therapeutic effects of writing fictional autobiography. Life Writing. 2010; 7 (3):231–244. [ Google Scholar ]
• Jacinto GA, Edwards BL. Therapeutic stages of forgiveness and self-forgiveness. Journal of Human Behavior in the Social Environment. 2011; 21 (4):423–437. [ Google Scholar ]
• Jans-Beken L, Jacobs N, Janssens M, Peeters S, Reijnders J, Lechner L, Lataster J. Gratitude and health: An updated review. The Journal of Positive Psychology. 2020; 15 (6):743–782. [ Google Scholar ]
• Joseph S. Positive therapy: Building bridges between positive psychology and person-centred therapy. Routledge; 2015. [ Google Scholar ]
• Kaczmarek LD, Kashdan TB, Drążkowski D, Enko J, Kosakowski M, Szäefer A, Bujacz A. Why do people prefer gratitude journaling over gratitude letters? The influence of individual differences in motivation and personality on web-based interventions. Personality and Individual Differences. 2015; 75 :1–6. [ Google Scholar ]
• King BR, Boswell JF. Therapeutic strategies and techniques in early cognitive–behavioral therapy. Psychotherapy. 2019; 56 (1):35–40. [ PubMed ] [ Google Scholar ]
• King LA. The health benefits of writing about life goals. Personality and Social Psychology Bulletin. 2001; 27 (7):798–807. [ Google Scholar ]
• Lambert NM, Clark MS, Durtschi J, Fincham FD, Graham SM. Benefits of expressing gratitude expressing gratitude to a partner changes one’s view of the relationship. Psychological Science. 2010; 21 (4):574–580. [ PubMed ] [ Google Scholar ]
• Layous K, Lee H, Choi I, Lyubomirsky S. Culture matters when designing a successful happiness-increasing activity: A comparison of the United States and South Korea. Journal of Cross-Cultural Psychology. 2013; 44 (8):1294–1303. [ Google Scholar ]
• Lichter I, Mooney J, Boyd M. Biography as therapy. Palliative Medicine. 1993; 7 (2):133–137. [ PubMed ] [ Google Scholar ]
• Loveday PM, Lovell GP, Jones CM. The best possible selves intervention: A review of the literature to evaluate efficacy and guide future research. Journal of Happiness Studies. 2018; 19 (2):607–628. [ Google Scholar ]
• Lyubomirsky S, Layous K. How do simple positive activities increase well-being? Current Directions in Psychological Science. 2013; 22 (1):57–62. [ Google Scholar ]
• Lyubomirsky S, Sousa L, Dickerhoof R. The costs and benefits of writing, talking, and thinking about life's triumphs and defeats. Journal of Personality and Social Psychology. 2006; 90 (4):692–708. [ PubMed ] [ Google Scholar ]
• Manfrida G, Albertini V, Eisenberg E. Connected: Recommendations and techniques in order to employ internet tools for the enhancement of online therapeutic relationships. Experiences from Italy. Contemporary Family Therapy. 2017; 39 (4):314–328. [ PMC free article ] [ PubMed ] [ Google Scholar ]
• Martin RC, Dahlen ER. Cognitive emotion regulation in the prediction of depression, anxiety, stress, and anger. Personality and Individual Differences. 2005; 39 (7):1249–1260. [ Google Scholar ]
• Masoni L. Tale, performance, and culture in EFL storytelling with young learners: Stories meant to be told. Cambridge Scholars Publishing; 2019. [ Google Scholar ]
• McAdams DP. Life story: The encyclopedia of adulthood and aging. In: John OP, Robins RW, Pervin LA, editors. Handbook of personality: Theory & research. Guilford Press; 2008. pp. 242–262. [ Google Scholar ]
• McAdams DP, Bauer JJ, Sakaeda AR, Anyidoho NA, Machado MA, Magrino-Failla K, Pals JL. Continuity and change in the life story: A longitudinal study of autobiographical memories in emerging adulthood. Journal of Personality. 2006; 74 (5):1371–1400. [ PubMed ] [ Google Scholar ]
• McCullough ME, Root LM, Cohen AD. Writing about the benefits of an interpersonal transgression facilitates forgiveness. Journal of Consulting and Clinical Psychology. 2006; 74 (5):887–897. [ PubMed ] [ Google Scholar ]
• Nicholls S. Beyond expressive writing evolving models of developmental creative writing. Journal of Health Psychology. 2009; 14 (2):171–180. [ PubMed ] [ Google Scholar ]
• Pennebaker JW, Chung CK. Expressive writing, emotional upheavals, and health. In: Friedman H, Silver R, editors. Foundations of health psychology. Oxford University Press; 2007. pp. 263–284. [ Google Scholar ]
• Pennebaker JW, Evans JF. Expressive writing: Words that heal. Idyll Arbor; 2014. [ Google Scholar ]
• Pennebaker JW. Expressive writing in psychological science. Perspectives on Psychological Science. 2018; 13 (2):226–229. [ PubMed ] [ Google Scholar ]
• Pennebaker JW, Beall SK. Confronting a traumatic event: Toward an understanding of inhibition and disease. Journal of Abnormal Psychology. 1986; 95 (3):274–281. [ PubMed ] [ Google Scholar ]
• Pennebaker JW, Boyd RL, Jordan K, Blackburn K. The development and psychometric properties of LIWC2015. University of Texas at Austin; 2015. [ Google Scholar ]
• Pennebaker JW, Mehl MR, Niederhoffer KG. Psychological aspects of natural language use: Our words, our selves. Annual Review of Psychology. 2003; 54 (1):547–577. [ PubMed ] [ Google Scholar ]
• Rash JA, Matsuba MK, Prkachin KM. Gratitude and well-being: Who benefits the most from a gratitude intervention? Applied Psychology: Health and Well-Being. 2011; 3 (3):350–369. [ Google Scholar ]
• Rashid T. Positive psychotherapy: A strength-based approach. The Journal of Positive Psychology. 2015; 10 (1):25–40. [ Google Scholar ]
• Rashid T, Seligman MP. Positive psychotherapy: Clinician manual. Oxford University Press; 2018. [ Google Scholar ]
• Reese HW. The perception of stimulus relations: Discrimination learning and transposition. Academic Press; 2013. [ Google Scholar ]
• Reinhold M, Bürkner PC, Holling H. Effects of expressive writing on depressive symptoms—A meta-analysis. Clinical Psychology: Science and Practice; 2018. [ Google Scholar ]
• Reker GT, Birren JE, Svensson C. Self-aspect reconstruction through guided autobiography: Exploring underlying processes. The International Journal of Reminiscence and Life Review. 2014; 2 (1):1–15. [ Google Scholar ]
• Ruini C, Ottolini F. The use of narrative strategies based on fairytales as a novel, integrative ingredient in CBT: A case report. EXPLORE: The Journal of Science and Healing. 2014; 10 (2):121–124. [ PubMed ] [ Google Scholar ]
• Ruini C, Albieri E, Ottolini F, Vescovelli F. Once upon a time: A school positive narrative intervention for promoting well-being and creativity in elementary school children. Psychology of Aesthetics, Creativity, and the Arts. 2020 doi: 10.1037/aca0000362. [ CrossRef ] [ Google Scholar ]
• Ruini C. The use of well-being therapy in clinical settings. The Journal of Happiness & Well-Being. 2014; 2 (1):75–84. [ Google Scholar ]
• Ruini C. Positive psychology in the clinical domains: Research and practice. Springer; 2017. [ Google Scholar ]
• Sandstrom MJ, Cramer P. Defense mechanisms and psychological adjustment in childhood. The Journal of Nervous and Mental Disease. 2003; 191 (8):487–495. [ PubMed ] [ Google Scholar ]
• Sauter T. ‘What’s on your mind?’ Writing on Facebook as a tool for self-formation. New Media & Society. 2013; 16 (5):823–839. [ Google Scholar ]
• Seih YT, Chung CK, Pennebaker JW. Experimental manipulations of perspective taking and perspective switching in expressive writing. Cognition & Emotion. 2011; 25 (5):926–938. [ PubMed ] [ Google Scholar ]
• Sheldon KM, Lyubomirsky S. How to increase and sustain positive emotion: The effects of expressing gratitude and visualizing best possible selves. The Journal of Positive Psychology. 2006; 1 (2):73–82. [ Google Scholar ]
• Shin LJ, Armenta CN, Kamble SV, Chang SL, Wu HY, Lyubomirsky S. Gratitude in collectivist and individualist cultures. The Journal of Positive Psychology. 2020; 15 (5):598–604. [ Google Scholar ]
• Slatcher RB, Pennebaker JW. How do I love thee? Let me count the words: The social effects of expressive writing. Psychological Science. 2006; 17 (8):660–664. [ PubMed ] [ Google Scholar ]
• Sloan DM, Sawyer AT, Lowmaster SE, Wernick J, Marx BP. Efficacy of narrative writing as an intervention for PTSD: Does the evidence support its use? Journal of Contemporary Psychotherapy. 2015; 45 (4):215–225. [ PMC free article ] [ PubMed ] [ Google Scholar ]
• Smyth JM. Written emotional expression: Effect sizes, outcome types, and moderating variables. Journal of Consulting and Clinical Psychology. 1998; 66 (1):174–184. [ PubMed ] [ Google Scholar ]
• Snyder CR, Rand KL, Sigmon DR. Hope theory. In: Snyder CR, Lopez SJ, editors. Handbook of positive psychology. Oxford University Press; 2002. pp. 257–276. [ Google Scholar ]
• Snyder CR, Ilardi SS, Cheavens J, Michael ST, Yamhure L, Sympson S. The role of hope in cognitive-behavior therapies. Cognitive Therapy and Research. 2000; 24 (6):747–762. [ Google Scholar ]
• Sorapure M. Screening moments, scrolling lives: Diary writing on the web. Biography. 2003; 26 (1):1–23. [ Google Scholar ]
• Staudinger UM. A psychology of wisdom: History and recent developments. Research in Human Development. 2008; 5 (2):107–120. [ Google Scholar ]
• Taylor L, McMinn MR, Bufford RK, Chang KB. Psychologists’ attitudes and ethical concerns regarding the use of social networking web sites. Professional Psychology: Research and Practice. 2010; 41 (2):153–159. [ Google Scholar ]
• Thoresen CE, Luskin F, Harris AH. Science and forgiveness interventions: Reflections and recommendations. Dimensions of Forgiveness: A Research Approach. 2008; 1 :163–190. [ Google Scholar ]
• Toepfer SM, Cichy K, Peters P. Letters of gratitude: Further evidence for author benefits. Journal of Happiness Studies. 2012; 13 (1):187–201. [ Google Scholar ]
• Van Deurzen E. Existential counselling & psychotherapy in practice. Sage; 2012. [ Google Scholar ]
• Wong YJ, Owen J, Gabana NT, Brown JW, McInnis S, Toth P, Gilman L. Does gratitude writing improve the mental health of psychotherapy clients? Evidence from a randomized controlled trial. Psychotherapy Research. 2018; 28 (2):192–202. [ PubMed ] [ Google Scholar ]
• Wright J, Chung MC. Mastery or mystery? Therapeutic writing: A review of the literature. British Journal of Guidance and Counselling. 2001; 29 (3):277–291. [ Google Scholar ]
• Yalom ID. Existential psychotherapy. Basic Books; 1980. [ Google Scholar ]