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Expressive Writing Journaling
Process Emotions and Foster Healing Through Reflective Writing

Introduction

Expressive Writing Journaling is a therapeutic practice where cancer survivors freely write about their deepest thoughts, feelings, and experiences related to their cancer journey. This tool supports emotional healing and resilience at all recovery stages by providing a safe space to process complex emotions and gain clarity.

Why It Works

Expressive writing helps cancer survivors release pent-up emotions, reduce stress, and improve mental health by externalizing internal struggles. It fosters emotional regulation, reduces anxiety, and enhances coping skills. Research shows that expressive writing can decrease psychological distress, improve immune function, and enhance quality of life in cancer survivors by promoting meaning-making and emotional clarity.

How To Do It

Instructions:

1. Find a Quiet Space
Choose a comfortable, distraction-free environment. Ensure that you'll have 5-10 minutes to focus.

2. Choose Your Format
Your journal can be a dedicated notebook, a digital app, or even just a document on your computer. The most important thing is to choose a format that you will use consistently.

3. Write 3-5 Items
Think of 3-5 things you’re grateful for today. These can be specific moments (e.g., a kind gesture), people, or simple joys (e.g., a sunny day). Write each one down with a brief explanation of why it matters to you.

4. Use Prompts (optional)
Although it may work best to think of things that are unique to your day, if you are struggling to get started, use standard questions to prompt your writing:
  • What was one small thing that made your day better?
  • Who is a person you appreciate, and why?
  • What is a happy memory you can recall?
  • What is a recent challenge you've overcome?
  • What about your current environment brings you comfort or happiness?
  • What part of nature are you grateful for today?
  • What is a physical ability or aspect of your body that you are thankful for?
  • What is a favorite meal or food you've recently enjoyed?
  • What are you looking forward to in the coming week?
  • What's a lesson you learned from a difficult situation?

4. Feel the Emotion
As you write, connect with the feeling of gratitude. Visualize the moment or person, allowing warmth and appreciation to arise.  Reflecting on why you are grateful for each entry can deepen the emotional impact.

5. Close and Reflect
After writing, pause for a moment to review your entries. Notice any shifts in mood or perspective. Aim to journal daily or a few times a week for 5-15 minutes.

Helpful Tips:

    • Start Simple: Begin with 1-2 entries if time or focus is limited.
    • Be Specific: Instead of writing "I'm grateful for my friends," try to be more specific, such as, "I'm grateful for my friend who texted to check in on me today".
    • Begin with Standard Questions : Try questions like “What made me smile today?” or “Who supported me?”
    • Practice Regularly: Daily or weekly journaling builds stronger habits.
    • Center with Breathing:  Take a few slow, deep breaths to calm your mind.
    • Combine with Mindfulness: Pair with a brief meditation to enhance focus.
    • Stay Flexible: Write in a notebook, app, or even voice notes for convenience.
    • Personalize It: Include drawings, photos, or quotes that inspire gratitude.
    • Track Progress: Note changes in mood or stress levels to see benefits over time.

Recommended Videos

How to Create a Gratitude Journal

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Influential Books

With this 5-minute positivity journal, you can bring more gratitude and happiness into your life each and every day. 

Science-based gratitude journal for women and men, designed to increase your happiness, bring you more joy, and build lasting habits of positivity.

Cultivating an attitude of gratitude yields many benefits: physical, mental and spiritual. 

 * As an Amazon Associate I earn from qualifying purchases.

Helpful Websites

Positive Psychology


Berkeley Well-Being Institute

Happier Human

Popular Apps

5 Minute Journal - Daily Diary

5 Minute Journal

Journal Diary

Happyfeed

Gratitude Journal 365

Gratitude 365

Scientific Research

    • Emmons, R. A., & McCullough, M. E. (2003). Counting Blessings Versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-Being in Daily Life. Journal of Personality and Social Psychology, 84(2), 377-389.  https://pubmed.ncbi.nlm.nih.gov/12585811/
    • Wood, A. M., et al. (2010). Gratitude and Well-Being: A Review and Theoretical Integration. Clinical Psychology Review, 30(7), 890-905.  https://pubmed.ncbi.nlm.nih.gov/20702713/
    • Davis, D. E., et al. (2016). Thankful for the Little Things: A Meta-Analysis of Gratitude Interventions. Journal of Counseling Psychology, 63(1), 20-31.  https://pubmed.ncbi.nlm.nih.gov/26502142/

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