Reclaim Your Voice Through Therapeutic Writing

Every story we hold, whether spoken, unspoken, or not yet formed into words, carries profound importance.

After experiencing something difficult, overwhelming, or traumatic, we often feel stripped of our power, voice, and sense of agency. Trauma can inhibit the brain regions responsible for articulating and understanding our experiences. This is where therapeutic writing comes in—especially for those of us with trauma histories. Writing becomes a means to regain control, reorganise our narratives, and begin the healing process, all within a supportive community.

Why writing?

You don’t need to be a professional writer—just an individual interested in exploring creative writing as a therapeutic tool for personal well-being.  Therapeutic writing is more than just putting words on paper. It’s about. Transforming pain into words and gaining a sense of control over your narrative.

Writing about  Trauma

Writing after trauma can involve delving into and expressing your personal experiences with trauma. However, it doesn’t have to be limited to that. It can also be a way to understand and redefine your voice and identity in the aftermath of trauma. You might also choose to explore your thoughts and feelings through fiction or poetry, using these forms to reframe your experiences in a new light. The choice of what to write about always lies with the writer—there’s no obligation to focus specifically on the trauma itself.

Therapeutic Writing in One-to-One Therapy Sessions

Experiencing trauma can leave us feeling powerless and voiceless. Research shows that trauma can disrupt the brain’s ability to verbalise experiences, making it hard to process and understand them. It is not uncommon to lose access to our narrative when we try to talk about it. However, therapeutic writing offers a powerful path to healing and recovery, helping us break free from silence and shame.

In our one-to-one therapy sessions, we can use writing for wellbeing to support your mental health, foster self-discovery, and promote healing. These personalised sessions focus on the process of writing rather than technical skills like grammar and punctuation, making them accessible to everyone, regardless of writing experience.

What to Expect:

• A supportive space where you can safely explore your feelings and thoughts through writing.
• No writing talent needed; this is not a creative writing process, but a process to see what emerges when you use words to examine your life.
• Writing prompts designed to help you process and understand your experiences.

Anyone interested in using writing to safely look at and process trauma, or to explore other significant experiences such as grief, serious illness, or discrimination, is welcome. We respect that trauma is a personal experience, and what might be traumatic for one person may not be for another.

Therapeutic Writing as a Writing Group

The 6-week therapeutic writing group offers a supportive community where participants can explore writing for wellbeing as a tool for healing and recovery. This group provides a safe and welcoming space to share stories, regain voices, and find solidarity in shared experiences.

Group Details:

• Duration: 6 weeks
• Location : Bromley or at your organisation
• Format: Weekly group sessions focused on wellbeing writing exercises and sharing (entirely optional)

What to Expect:

• Essential Knowledge about Trauma: Understanding how trauma impacts us and how to work with it safely.
• Trauma-Sensitive Writing Exercises: Carefully crafted exercises to navigate and express traumatic experiences.
• Experiential Writing
  • Engage in gentle independent writing exercises and small group work.
  • Participation is voluntary, with no pressure to share your writing.

Who Can Join:

• Prerequisite: An interest in using writing as a therapeutic tool for personal wellbeing.

Benefits of Therapeutic Writing/ writing for wellbeing

Therapeutic writing involves expressing your thoughts, feelings, and hopes through writing. It can be an effective way to process emotions and experiences, offering a creative outlet for inner thoughts.

Why Therapeutic Writing?

• Emotional Expression: Writing helps uncover what’s truly happening in our lives, whether reflecting on memories or present experiences.
• Non-Judgmental Space: Writing in a non-judgmental space is about expressing your heart and soul, not about perfect spelling or grammar.
• Healing Benefits: Dr. James Pennebaker’s research shows that writing about emotional upheavals has significant healing benefits. Writing about traumatic experiences can be profoundly therapeutic, benefiting the immune system and reducing depressive feelings.
• Personal Insight: Therapeutic writing offers a chance to express your truth without external demands or expectations, providing insight, building self-esteem, and fostering confidence.
• Connection to Memories: Writing can connect you to positive memories and help you cope with challenging ones by offering new perspectives.

Writing for wellbeing resources

Lipidus – the writing for wellbeing community.

References (Books that might interest)

Bolton, G. 2011. Write Yourself: Creative Writing and Personal Development. Jessica Kingsley Publishers.

Bolton, V.F. and K.T.G. ed. 2010. Writing Routes: A Resource Handbook of Therapeutic Writing. Jessica Kingsley Publishers.

Conner, J. 2009. Writing Down Your Soul: How to Activate and Listen to the Extraordinary Voice Within. San Francisco, Calif: Conari Press.

Elzen, K.D. and Lengelle, R. eds. 2023. Writing for Wellbeing: Theory, Research, and Practice. 1st edition. New York, NY: Routledge.

Hunt, C. and Sampson, F. 2005. Writing: Self and Reflexivity. 2005th edition. Houndmills, Basingstoke, Hampshire ; New York: Palgrave.

Pennebaker, J.W. and Smyth, J.M. 2016. Opening Up by Writing It Down, Third Edition: How Expressive Writing Improves Health and Eases Emotional Pain. 3rd edition. New York: Guilford Press.

Ph. D Pennebaker, J.W. and Evans, J.F. 2014. Expressive Writing: Words That Heal. Enumclaw, WA: Idyll Arbor.

Thompson, K. 2010. Therapeutic Journal Writing: An Introduction for Professionals. Illustrated edition. Jessica Kingsley Publishers.