This Form of Writing Is Effective For Healing Trauma & Physical/Mental Health
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- Опубликовано: 10 дек 2023
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If you had childhood trauma and you’re still relying on conventional approaches to heal, you may still be suffering with symptoms and losing hope that healing can happen.
Talking about your traumatic experiences may NOT be the best way to heal from what happened to you in childhood. In fact it can activate neural circuits related to the stress response - that make it harder to think, harder to focus and next to impossible to process your emotions! But there's a better way. In this video I talk about 30 years of research that shows that writing about traumatic experiences has powerful healing effects. I highlight the recent podcast from Andrew Huberman @hubermanlab, summarizing the work of Dr. James Pennebaker (and subsequent peer-reviewed studies based on his work).
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You can listen to the @hubermanlab post "A Science Supported Journaling Protocol to Improve Mental & Physical Health" here: • A Science-Supported Jo...
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I’ve ALWAYS felt better writing things out! It’s like energetically pooping it out 😂
😂😂😂 I love this! Have never heard it phrased this way before but wow, yes! Haha
Oh yeah, poop writing!
Well put!! Release of all kinds can be therapeutic! Poop it all out!!
Writers block = constipation ?
I use to write EVERYTHING I couldn't say outloud UNTIL my mother found it and read it. It was years ago (decades) but ever since I haven't been able to write much and if I do it's not what I really need to get out. It was really traumatic for me having my most personal thoughts and feelings exposed
Hi! Write in a place your mother cannot find it. She is wrong for invading your privacy. You have every right to express your feelings in a private manner. Write about how your mother made you feel when she read your journal, and process that event. I hope you find the strength to continue writing. You are safe, your boundaries are solid and you are important! 🫶🏾
It’s insane how many people complain about parents reading their diaries. It’s so disrespectful of them. You have every right to be pissed off about that.
I am not a parent but had a parent (mom) that went through everything...why is it that some parents find it OK to go through personal stuff? It is so disrespectful ...
I am a parent, was raised to respect other people's privacy.
Our children's other parent, does go through their stuff, especially their bedside drawers, when they don't obey his every word 😮.
He there turns everything he find in to negatively and shames them to everyone who will listern 😢 .
My heart breaks 💔 every time. They still go back with hope in their hearts and positve boundries reinforcements from me .
I pary for that karma bus to hurry the fuck up, that will be the last heart break for our gorgeous kids.
🥺💔😢
This is why I always ask for homework from therapists. It's not enough for me to just talk about my problems I have to process them and learn how to cope. Thank you. 🙏
I want to try to make this short: I had a episode at work. After work I sat in the car and wrote it all down. Made points and tried to look at it from what might have been going on with the other person. Now I haven’t done the daily practice YET! But just what I did was so helpful! 1) I didn’t go home and cry for hours to my family and friends. 2) and I seemed to be able to think through it more clearly when I could see it on paper. 3) I felt better and didn’t hold on to it. No grudge. And it was shorter lasting. So THANK YOU!!!!!
That's great! Thanks for sharing :) -Calista@TeamFairy
00:00 📝 Talking about traumatic experiences might hinder healing, activating stress responses and hindering emotional processing.
01:24 🧠 Writing, rather than speaking, has therapeutic value for processing traumatic experiences.
03:11 🤝 Addressing trauma symptoms and altering trauma-driven reactions can significantly improve life quality.
04:47 🗣 Talking about trauma can exacerbate symptoms, causing emotional overwhelm and potential relational strain.
06:55 ⚠ Repeatedly discussing trauma can activate stress responses, impacting physical and mental health negatively.
09:10 🧠 Unprocessed emotions from trauma hinder healing and overwhelm daily life, impacting focus and reactions.
10:20 ✍ Writing offers a way to process emotions without triggering the stress associated with speaking about trauma.
11:15 📓 Dr. Pennebaker's expressive writing technique reduces depression and anxiety, improving overall well-being long-term.
12:51 📝 Writing techniques, including personal methods, show promise in reducing trauma-driven problems and enhancing mental focus.
14:11 🌟 Recognition of writing's power for mental and physical healing can revolutionize trauma treatment methodologies.
16:01 📝 Daily practice writing techniques demonstrated significant improvement in regulating emotions and mental clarity.
18:22 🔄 Unprocessed trauma can perpetuate trauma-driven behaviors and decision-making, contributing to ongoing distress.
20:14 ⚠ Dr. Pennebaker's expressive writing might be emotionally intense or exhausting, potentially challenging for traumatized individuals.
21:53 📓 The daily practice writing technique doesn't focus solely on the worst memories, offering a more gradual approach to processing distressing thoughts.
22:49 📝 The daily practice involves categorizing distressing thoughts into fear or resentment, simplifying the process to jot them down and move forward.
23:59 📝 The daily practice isn't journaling; it's about naming negative thoughts, writing them down specifically, and either releasing them or asking for their removal.
25:37 📝 Restful meditation is part of the practice, not focused on breath or observation but on providing mental rest and ease.
27:02 📝 Consistency matters; using the practice regularly (twice a day) is more potent than occasional use, fostering a deeper level of relief.
28:09 📝 Despite initial resistance or discomfort, many find this technique immensely helpful, experiencing significant relief in managing trauma-related symptoms.
31:42 📝 A regular daily practice yields more consistent positive effects compared to sporadic use, aiding in managing trauma symptoms effectively.
34:14 📝 Expressing fears and resentments, even if not related to trauma, by writing them down and sometimes sharing with others, helps separate truth from irrational thoughts.
35:27 📝 Traumatized individuals often struggle to discern important issues amidst overwhelming thoughts; this practice helps sift through and identify genuine concerns from unnecessary worries.
37:18 📝 Processing fears and resentments through writing, meditation, and self-reflection can lead to clearer communication and resolution in conflicts or relationships.
38:43 📝 The daily practice, although not mandatory, is simple, adaptable to various belief systems, and can be used alongside other treatments or therapies.
39:25 📝 Understanding the science behind the effectiveness of writing as a healing tool might help embrace the practice more comfortably.
Thank you for this information
Thank you for this information
Thank you for this information
Close to AA fourth step but simpler. It's not a critical self analysis.
AA does emphasize WRITING it down. Organizes the thoughts.
Keep one from ruminating on the same trauma over and again.
Laurence Heller’s book, “Healing Developmental Trauma” has a helpful blurb about this very notion: People getting “stuck”/ highly activated and more while talking about “what happened”.
I have written my way through this process, thankfully.
What I have found so frustrating is that talking about my trauma never seemed to lessen it. It was like trying to empty the ocean by scooping up water and dumping it back into rivers, which then flow right back into the ocean.
It was like the scripts that people in chain stores have to say to customers. Once they start, you always know what is going to come next. That's how sharing my trauma felt. I knew that once I brought up a situation, I would feel the feelings about it which would lead to a related situation and THOSE feelings, on and on, until I had run through as many traumatic events that I could think of and had thoroughly ruined my day.
The only feeling of improvement was that I no longer was hiding my painful past and the person can now understand me better, but my reaction to the trauma never lessened very much. I still cry. I still get moody. I'm hopeful about trying this writing technique to see if it can help me.
Sheesh! No wonder I was always writing. I wrote on everything. My thoughts were on everything I touched, even my server books while waiting tables. They were rarely positive, filled with confusion and stress. I would never let others read them. Then they were thrown out. It was my only outlet.
Until my partner almost left me after reading a journal. I stopped writing.
I shred everything I write for this reason. Wish I had known this when I was a teenager
I’m one of those people that overthinks everything I said during therapy and I go home being even more depressed 😞
You know why writing is so powerful and effective? It because of putting your energy to paper then burning it up to Source. Its an amazing healing. Im so grateful that a therapist like you does this. Very Empowering. 🥰
Anna is not a therapist, but I'm so glad the channel has been helpful :) -Calista@TeamFairy
I was going in to the 7th year of a PhD in creative writing when I first got sober. In that final/first year I wrote a memoir of my trauma and not only did it become the creative component of my PhD I am entirely convinced it kickstarted the healing I am still actualising today.
That’s AMAZING!!!
Therapy got me so far. Grateful.for it. But needed this program to feel like I could do something to heal
Agree - I’ve had 3 years of counselling with a really good therapist, made a lot of progress in that time, but I do need something a little “more”.
I watched Huberman's EP on this... So glad you're talking about it and making others aware of the possible benefits
Anna..you're absolutely beautiful and amazing..I get a sense of peace and hope listening to you..Merry Christmas to you and family ❤
LOL! It’s so funny you wrote this-I , just this second clicked on this video . Her face, on the thumbnail went straight to my heart! I thought “she is so beautiful and wonderful “. I think , for me, because her videos have helped me so freaking much that she looks like a good angel to me❤️❤️
I just "scribe" i wouldn't call it journaling. I do attempt to maintian evidence to avoid my own gaslighting myself..or allowing my self to foget my self...crappy childhoood fairy is necessary...we couldn't appreciate the simplicity that each day brings...I don't talk about it unless someone pulls it out...coersion for their own paper..thesis..pinky and the brain...I thank God for you..for real...so many have popped up...but you are part of my way back...thanks for showing up...I appreciate the work it takes to get this all together...you have so helped me keep it together...Love and Prayers to all the faiery...and wisp...and will..we gotta boldly go where no one has gone before...bless us, every one.
Thanks for sharing! You're doing a great job!
Nika@TeamFairy
Most therapy was way too upsetting for me. I. never needed to connect with my emotions- I needed to help myself regulate. CBT for a short period really helped me learn how to cope with a specific health issue. Much better for me has been Al Anon. I am so happy to have found this channel because I feel like this is such helpful information. Thank you for your work.
I agree that to keep talking about the past trauma is unproductive , I tried writing put for me I had the same effect I became upset and started crying , because I could visualise the memories of the past,
Exactly! That's the same case for me as well and it's hard to find an approach that will allow to release that trauma when the mind constantly is processing one trauma only to be flooded by another. It never ends. Not to be a Debby downer, but I can relate to you fellow human and I wish you well.
I never thought I had to go to talk to a therapist & I’ve done that many times in my 60 years of life but it only made me worse, I never felt better after therapy sessions.
I have started writing in a journal about 2 years ago & it’s amazing how much better I feel afterwards. I now write every day & sometimes more. It releases my emotional brain of these stressful & hurtful thoughts. I highly recommend writing everyday. Try it, it really makes a difference. I call it thought dumping, it releases from my brain & into my journal.
Thank you for sharing your thoughts & experiences on this channel.
Thanks for sharing! -Calista@TeamFairy
I came on to say that Anna's writing exercises have saved me from what could be embarrassing or regretful. I can write these exercises with some emotional intensity and at length. That it allows me to then directly express the situation to the people involved and be a little more objective, less personally critical and focused on a possible solution - rather than blowing up and being embarrassed about it. Phew. So glad for that!
Yes! Perfectly described!
Yes, writing about it help me a lot also to acknowledge it instead of hiding it
Thanks for sharing! -Calista@TeamFairy
EMDR/IFS for reprocessing developmental trauma!!!
Hello! Does EMDR work for little traumas that happened everyday? My parents were absent and neglectful, emotionally reactive and my mother would constantly criticize or belittle me. I was a sensitive child and these little things overwhelmed me causing anxiety and depression from a young age. I found an EMDR therapist, but I don’t have just one big moment in life that was traumatic. Thanks for your suggestion.
@@SuraDoes it sure does😉, and I’m so sorry that happened to you! You would definitely want to work with an EMDR therapist, who works with clients with developmental trauma/complex trauma as opposed to simple trauma!
I feel so dysregulated after therapy at times especially since we started embr or whatever, I found out later my therapist wasn't doing it correctly. He'd just jump them on me on the session at times. I found out you're supposed to pre prepare the patient in prior visits to do it. I also noticed I get deregulated when my husband and I talk about our cult trauma. I can agree with this, because instinctively as a child we drew art and or wrote to process our trauma which felt a lot better then ALWAYS talking about it to numb ourselves to it over time.
Im so grateful to have found your videos. You have put words to so many awkward moments in life that I never understood! Looking forward to trying this writing technique.
She’s a scammer
Wow! You're channel is helping a lot in realising the things that I struggle with for myself! 💖
Thank you for sharing with us this video
God bless all
Dear Fairy, I'm so grateful for this channel.
It saved my life this year and my relationship with my partner which I was sabotaging.
Thank you❤
Wonderful! Thank you for your comment. Keep up the great work!
Nika@TeamFairy
I used to write. In school I wrote stories and one teacher in particular always wanted to read them. I wanted to be a writer write one type of book in particular ever since I was an early teen, but my folks wouldn't have it. After many years of stress on the job my mind no longer functions well enough to write or even read a book anymore. The last novel I read was in 2018 and it took months.
It’s so great that you are trying to read and write still. You can learn to do it. I believe in you, but most importantly, you believe in yourself. I can’t wait to hear what you decide to read next!
~I just want to tell how i avoid the concern over someone finding what ive written about~I crunch up the written papers in a ball, hold it under the water faucet, squeeze, then toss in the trash~Its quick, easy, and very effective at never being read~
I’m so glad I found you. ❤
Thank you Anna. I am so pleased you are bringing out a book. You truly are a blessing to the world and to me.
God bless you and hope you have a lovely peaceful Christmas
Thank you for your kind words! Happy Holidays :) -Calista@TeamFairy
Wow! A book with Hay House! The perfect publishing company for you. Thank you for sharing this work and your heart.❤
Thank you for this.
Looking forward to your book
Anna, you look lovely! Thank you so much for what you do😘
Thank you for this video…I used to write alot about my traumatic childhood and then i shredded the pages and threw away. Looking into your links for a more supportive community.☀️Looking forward to our zoom meeting this Dec 19th! ❤️
You have good instincts!
Every video, u teach me something about my condition ❤❤❤❤❤❤
I hope you become a guest someday on the huberman lab!
That would be great. Thanks!
I probably could write quite a book about all of the traumas I have survived in my life,And doing so could actually be therapeutic for me as well...
So thankful for you!
Thanks for being a part of our community :) -Calista@TeamFairy
I often attempt to comment on YT channels. However instead of posting a comment, I copy paste it into a file on my iPad and then delete my comment from YT.
In my mind I hear my mothers voice “No one wants to hear what you have to say.”
So now I have a big file with my comments on the iPad. I always include a link to which video I was wanting to comment on.
Maybe this will help somone, so will post. Thank you.
I'm so glad you posted, we do want to hear what you have to say! -Calista@TeamFairy
I, Sousan Tam from the Netherlands, want to read what you have wratten, hear the sounds that make up your words. Thank you
As a fellow trauma survivor, I would like to know your opinions! If you help even just one person with sharing your perspective, it will be worth it.
A lot of our parents said the same thing - but here’s the truth… they had their own reasons for trying to censor you, and it wasn’t anything to do with *you*.
So helpful and insightful. 🙏🏻
Thank you, very insightful! 🙏🏾
Thank you for watching and taking the time to comment! -Calista@TeamFairy
This happened to me and I'll never be able to do this again! Although my mom is not alive now. It's disempowering and tramatic!
Thank you ❤
Big thank you!!
Sousan
I have been doing the daily practice for a month and it has made a noticeable difference in my life. I am going through a big period of change and as an autistic adult it could lead to meltdowns and shutdowns but they have been a lot fewer and less intense than before. I have been encouraging autistic and other neurodiverse friends to try it as it works to help manage the side of neurodiversity which is made worse by truma.
I have also been fortunate that my spiritual guide (a priest at the church I attend) has been very supportive and let's me read out my latest writing when we meet sometimes, which helps too. As I use the daily practice I see how it links to the monastic practices of the Orthodox Church and the linked theology of healing, which is a rabbit hole I may explore in the future.
I have tried this method, but sometimes I can't think of anything to write about. I'll have a great day and it feels like I am forcing myself to think of fears and resentments. I find myself searching for fears and resentments. Then I give up. I wish I could see a demonstration.
same here. And when I made an effort to find fears and resentments I'd go from regulated to dysregulated. It doesn't work for everyone.
The fears and resentments don't have to be always serious, they can be also trivial things.
Nika@TeamFairy
@@Yuki_Onna555~Yes, this is what happens to me, too!~Im a regular meditator, and i try to stay in a state of gratitude, BUT, when i DO get upset, or start ruminating, THEN i write the fears & resentments & meditate, and it REALLY helps!!!~
It should be more like stuff off the top of your head, rather than stuff you have to dig for or think hard about. I’m not sure if this would “compliment” the Daily Practice, but if you’ve had a good day, maybe write something positive instead?
The Daily Practice writing is just for naming whatever distressing thoughts you have, asking for them to be removed, and then resting in meditation. If you have no distressing thoughts when you sit down to write, you write that! “I have fear I have no fear or resentment right now.” And then you write the sign off and meditate. Days without distressed thoughts are rare. We write whether problems trouble us or not. Be sure to take the free Daily Practice course, and watch the many short FAQ videos. Then come join my free Zoom calls.
~♡~This was an exceptionally excellent video!!!~♡~
I’ve been writing poetry….
Which I think will lead me to writing about my hurtful past…
I recently attachment bonded….?
And the other person is an avoidant 😅💔
I know I can’t make him help himself….
I hope to encourage him, as I’m working inwardly on myself.
Thank you.
💔🥺I wish I knew why I won't just committ to it and do this already! I know I need some serious change, and I need it like?? Yesterday! For w.e. reason, I won't do this activity, yet I believe it works! Smfh makes me angry at myself smh. Iwt do this! I want change. I think I'm scared to face the pain and fear I struggle to contain or manage. I'm scared of losing control of myself I think. I bottle so much pain, fear and anger. It's scary to face. Maybe that's why I don't fix myself idk.
Nobody who knows me would ever believe I'm scared lol
Anna makes me feel so welcomed and hopeful. Idt I've experienced this from a therapist before. Idk, I stopped therapy decades ago lol she has a very welcoming quality. I like her and really appreciate her posts. Scares T.F. outta me tho lmao
We completely understand. I know it can seem very daunting at first, but you deserve to heal! We're all sending you encouragement :) -Calista@TeamFairy
@@CrappyChildhoodFairy tyvm♥️I appreciate it, ty
That's what I have wanted, structured journaling as it's not something I am familiar with and would get overwhelmed with the idea when presented to me in the past, not for therapy but in general.
NAMASTE 🙏
I remember listening to that episode and being like “ooh that the science behind the daily practice” !
Thankyou Sooo much fairy... You are a life saviour.
Just two small questions?
1.Can I write in computer (like sticky notes) and delete it?
2.Can I choose a meditation place 5 mins away from where I do writing?
Thanks again. God bless you.
Im going to try this because I've never healed. I understand now why I am the way I am but I'm not healed. Thanks.
Good luck on your healing journey!
Nika@TeamFairy
Can you talk more about parents who have a favorite child and how to get over being the favorite/golden child? I was the favorite and I’m looking to escape that role and have a normal family.
If you'd like to share your story and ask Anna a question, feel free to write an "Ask the Fairy" letter. You can do it from here: bit.ly/CCF_Letters
Nika@TeamFairy
I never talked to anyone close about my past.with my past Therapist I also couldn’t go into detail and only talked from the edges.I’m not doubting what Anna is putting here.But I’m also weary of writing down about my past/bleeding into now,trauma.It’s just the picture of me reading what I wrote alone and then dealing with it alone but more raw once more,alone..Crazy as just writing this comment is kinda writing about it..But I can or have the option to delete this if I think about it too much,which I have done before..It’s crazy..
But in the spirt of trying I will try what is talked about here.I can try writing it and not read it..Or even write from the edges and see where it goes..Thank you again.I’ve been bingeing on Anna’s videos today and it’s good.🇬🇧🇺🇸
We're all sending you encouragement :) -Calista@TeamFairy
This is exciting but exhausting to uncover this onion skin
Just talking does NOT help!!! I'm 73 and I know. It takes many tehniques to heal. EMDR helps a lot. Also faith based healing helps.
I’d like to add that given how overwhelming this writing practice can be, it could be worth advising people to be clear with loved ones about how hard the practice can be for understanding. I assume the study you’re looking for will help with that, but as you say, people find it confronting (I did too) and it only proves to be a waste of time if you stop! Ki d I’d like any medication, your body needs to work through it and settle into the new normal xxx
The Pennebaker method? Is it that hard?
15:40 😮😢🫂Wow girl friend, draws me in to listen 👂🏼 more intently.
Thank you for watching!
Nika@TeamFairy
❤
Why You never talk about EMDR therapy? You don't have to talk during these sessions and obtain neurological balance and regulation!
I do talk about it.
I've just signed up to your daily practice, and ordered the two books you suggested. I'm really looking forward to reading them 😊
I'm a prolific writer, and I meditate a lot already, so I've added a short yoga practice to the end of the daily practice. Then, throughout the day, I'll be doing the other list of things you mentioned in a different video.
Thank you so much for sharing, I'm 100% sure it will work 😊
Does THINKING about trauma events activate the amygdala and HPA axis in the same way that talking can?
Can you please reference Type 2 Diabetes vs “Diabetes? Tyoe 1 Diabetes mostly impacts children- it is autoimmune & Not reversible as you discuss someone with “Diabetes. Please state “Type 2 diabetes”, this generalization is really harmful to all those (many children) with Type 1.
Do you have a link for Dr Pennebaker’s podcast he was on?
It's in the description section of the video. It's the Huberman Lab podcast, discussing Pennebaker's work (Pennebaker isn't on the podcast).
~It seems like maybe this theory, of writing instead of talking, might also apply somewhat to texting/emailing instead of talking?~Cuz i dont know how id be able to handle communication with my family if it was only through talking?!?~Id be a way worse wreck from any conversation, like years ago, before digital communication saved the day for me!~
I have that racing and anxiety while talking but I feel better sometimes much better. I have a Christian Therapist. The more I listen the more this is the more what you are saying may be a great companion to my talk therapy. I am not moving as fast as I would like to.
Can typing be as effective as pen & paper? Arthritis makes handwriting very painful but I really want to do this.
I'm wondering the same/similar. Some days I can't even type (carpal tunnel), I wonder if making a voice recording would also work?
so what does this mean about 12 step meetings? where people talk and talk?
The 12th step is to share experience, strength and hope. When people just use meetings to dump problems, rather than reflect ton the program of recovery and how it's going for them -- and especially, sharing hope with people who are struggling -- you'll notice, they seldom progress.
Thats funny... PENnebaker 🥰
You are SO right!
Trauma could also be from bad relationships or break ups or abusive marriages, isn't it? Then why trauma is associated only with childhood? Dont pepl in abusive marriage have similar symptoms? Need clarification, pls. Thanks. You are doing a great service to society. God bless
It can be, but this channel and others focus more on childhood trauma because when it comes from your upbringing, it’s often harder to recognise and unpick, than if you’re, say, an adult who got into a relationship with someone who turned out to be bad for them.
@@ShintogaDeathAngel thank you for responding.
Ive been doing it all wrong for 30 years😢🤦
@Exterminator-s You've been doing it another way and now you know another option 💕
Writing per se or making audio notes privately would also work?
Writing per se.
What about audio notes or typing? Are you saying that people who aren't able to write with pen and paper won't be able to use this method?@@CrappyChildhoodFairy
but is what you explain about talk therapy when you break down, cry and relive the trauma and be emotional not a release? Is it not healing? someone i know is going through this with a client to get accreditation have they broke the professional barrier by re-traumatizing?
They’re talking more about when someone gets stuck talking about the trauma. It can be a release, but it’s not a good idea to keep *ruminating*
@@ShintogaDeathAngel thank you for your comment
I can perhaps attempt to reassure them now, it's always good to get a second opinion
take care
What do you do with it when you have written it?
Shred. So no one sees.
Is this the same as writing your life story?
Not at all. Not even a little bit. You may want to use go ahead and click the link to the free instructions!
used to write all the time until I was dumb enough to take zoloft. I havent written since. It ruined my brain.
You weren’t “dumb” trying Zoloft. It doesn’t cause permanent brain damage, slowly taper off if you feel that way.
Y u don't, u smoke stuff & dont talk about it , period !,
We lost our mom our Brother & my two sisters because of said disaster, so it's serious 😢
It's to much , we smoke stuff, not cigarettes! 💝 & I don't drink !
Nahh! I do not like to write. Period.
Iv been in terapi for 2 years and it hasnt helped a lot :( its been nice to talk to someone who understands but it hasnt helped :( so happy I found you Anna
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