Manage Your Symptoms Through Expressive Writing

For people with psychological problems likeborderline personality disorder (BPA), various types of expressive writing have been shown to have a positive impact. People have used journaling as a means of expressing their feelings and healing for centuries. If you are struggling with a mental illness, expressive writing may be a useful addition to your therapy.

什么是表达写作？

Expressive writingis hard to define because it is essentially anything you want it to be. There are no complicated rules or elaborate style guidelines. It is simply the act of writing about your personal experiences in order to better recognize and understand your own perceptions, feelings, and responses.

表达写作可以采取多种形式。例如，您可以保留传统的纸质日记，或者您可以启动博客，该博客可以作为在线日记。有一天，您可以在散文中写作，其他日子可以写诗歌。选择你觉得最舒服的东西。

Why Is It Helpful?

研究人员并不完全确定为什么表达写作有用，但有一些理论可以解释为什么它有效。首先，它可以帮助您了解您生活中发生的事情。它可能是一种更好的过程和通过事件的含义思考以及您想要回应的方式。

Expressive writing may also help you express pent up emotions about things that have happened. For those with borderline personality disorder, this can be a useful way to manage intense feelings and curb harmful impulses.

最后，与他人共享的表现形写作可能会给你一个社会支持感。分享您的写作并获得积极反馈或让其他人感到愉快，让您知道他们已经通过了类似的情况。

What Should I Write About?

You can write about anything you want. Usually, people choose to write about events that are of personal importance. They are often events that are at least mildly emotional or are personally relevant for any number of reasons.

例如，您可能会写出现在在您的生活中发生的压力事件或您的童年中的重要事件。也许你想写你如何看待你的关系，你的工作生活或你的精神生活的方面。

This means that rather than writing about the superficial or surface qualities of an event, you really delve into the emotional aspects of the event.

For example, ask yourself:

• How were you feeling at different points in the event?
• What were you thinking?
• 什么生理感觉哟u have?
• How did this event impact how you see yourself, other people, the world, or your future
• What does this event now mean about you?

A Word From Verywell

If you’ve never tried expressive writing before, it may feel a little strange or awkward at first. It is definitely a skill that requires a bit of practice before it begins to feel comfortable. Before you start, it may help to check out some examples from others.