[2021-02-07] Writing as therapy
Yesterday marked the sixth-month milestone of this blog and my 185th post. I often think of my daily musings as a service to others without acknowledging the value to me.
Back in September (Post-op oncology visit), I noted that a resident with The Ottawa Hospital Cancer Centre had said that there is evidence that a positive attitude and journaling help patients. I would concur, as that has been my experience. After six months of writing every day, I feel that my journaling is, unquestionably, helping me. Not only does daily writing allow me to express my thoughts and emotions, but it also induces me to do research, which provides me with additional practical information.
So today, I went in search of the evidence for the therapeutic benefits of writing.
Jeremy Nobel—a doctor and public health practitioner—and his colleagues reviewed more than 100 studies and concluded that creative expression improves health by reducing depression and stress and boosting healthy emotions. Nobel states that when people write about their thoughts and feelings, they feel better and get healthier. In Writing as an antidote to loneliness, Nobel notes:
When people tell their personal stories through writing, whether in letters to friends or family, or in journals for themselves, or in online blog posts, or in conventionally published work, they often discover a means of organizing and understanding their own thoughts and experiences. Writing helps demystify the unknown and reduce fears, especially when we share those written concerns with others.
Writing about my cancer journey has helped me to acknowledge my fears and subsequently allay them by putting them into perspective. It's easy to focus on the one negative thing a doctor said in a visit and to forget the three positive things they mentioned. In attempting to faithfully and accurately share my experience through this blog, I find myself rereading notes I take during doctors' appointments and acknowledging both the optimistic and the realistic comments, rather than just the latter.
Nobel also makes an interesting point about the act of sharing writing. Shared written pieces help foster social connections; this practice, in turn, reduces loneliness. He states:
When expressing themselves in writing, people are actually creating an artifact—a symbol of some of their thoughts and feelings. People often can write what they find difficult to speak, and so they explore deeper truths. This process of expression through the written word can build trust and bonds with others in unthreatening ways, forging a path toward a more aware and connected life.
Facing a life-threatening illness can make patients feel lonely. They may think that others don't understand what they're going through. They may lose touch with family, friends and coworkers who don't not know what to say to them and fear saying the wrong thing. They may feel too ill, physically or emotionally, to participate in social activities, thereby becoming even more isolated.
Sharing my story publicly has had the opposite outcome. By sharing how I'm doing, many family members, friends, coworkers and even strangers feel comfortable reaching out to me. They respond when something I write moves them, or reminds them of an experience in their own lives, or leads them to suggest something that they think I might like. Even if writing weren't therapeutic for me (which it is), I would recommend it as an excellent way to remain in contact with loved ones. It's so easy for my contacts to respond to a post, whether by hitting reply on an email or liking or commenting on a social media post. As a result, many people have stayed in touch with me or gotten in touch with me. Consequently, I am not lonely, and my spirits remain high.
Admittedly, writing as therapy may not help everyone. In Writing about emotions may ease stress and trauma, the Harvard Medical School notes:
Stress, trauma, and unexpected life developments—such as a cancer diagnosis, a car accident, or a layoff—can throw people off stride emotionally and mentally. Writing about thoughts and feelings that arise from a traumatic or stressful life experience—called expressive writing—may help some people cope with the emotional fallout of such events. But it's not a cure-all, and it won't work for everyone. Expressive writing appears to be more effective for people who are not also struggling with ongoing or severe mental health challenges, such as major depression or post-traumatic stress disorder.
Nevertheless, the article goes on to say:
Even with these caveats, however, expressive writing is such an easy, low-cost technique—much like taking a good brisk walk—that it may be worth trying.
Some of you have mentioned that you keep a journal or that you used to write in a diary and would like to pick up the practice again. I would recommend it—even if all you have time for is to write down three things you're grateful for.
In Giving thanks can make you happier, the Harvard Medical School writes:
In positive psychology research, gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.
People feel and express gratitude in multiple ways. They can apply it to the past (retrieving positive memories and being thankful for elements of childhood or past blessings), the present (not taking good fortune for granted as it comes), and the future (maintaining a hopeful and optimistic attitude). Regardless of the inherent or current level of someone's gratitude, it's a quality that individuals can successfully cultivate further.
Through both my blog posts and my responses to feedback, I have expressed tremendous gratitude for the blessings in my life. I am convinced that this habit has made everything about my diagnosis and treatment for ovarian cancer much more bearable.
So consider picking up a pen or grabbing your laptop and writing what you're thinking and feeling. It may help you to make sense of your current reality and to connect with yourself and others.
