"writing to heal"

 

In an earlier post, I talked about the ACE (Adverse Childhood Experiences) Score and how childhood trauma can cause epigenetic changes in the young brain that trigger an overactive inflammatory response. This has been shown to lead to disease states in adults, such as autoimmune conditions like lupus and rheumatoid arthritis, heart disease, diabetes, stroke, depression, and PTSD-like anxiety and reactivity. Luckily, epigenetic changes can be reversed. Healing is possible.

"What is the source of our first suffering?

It lies in the fact that we hesitated to speak.

It was born in the moment when we

accumulated silent things within us."

~Gaston Bachelard~

Among the practices that have been shown to promote epigenetic healing is writing to heal. Researchers at Carnegie Mellon found that the simple act of writing and reporting on an emotional state had a significant effect on the body's physical state. It improved measures of immune function even in patients battling life-threatening diseases. It reduced markers of the stress response by lowering the heart rate and blood pressure. It lowered rates of depression, addiction, anxiety, and PTSD. The damaging effects of ACEs can last a lifetime, but they don't have to. 

"I write because silence is a heavy weight to carry.

I write to remember.

I write to heal."

~Andrea Gibson~

Bernie Siegel, MD, uses "writing to heal" in his workshops. He prompts students to write on the topic of  "why you love yourself." Then he asks them to write about why they might want to end their lives. They are usually surprised to see that the compilation of pages they have written about why they should commit suicide is many times greater than the collection that considers why they should love themselves. Whether their stories are about emotional pain or physical pain, Siegel encourages them to break the silence that has been wreaking havoc on their minds and bodies all their lives without their awareness or understanding.

In another study, one group of participants was asked to write about a personally traumatic experience for 15 minutes daily for four days in a row, while another group wrote about an emotionally neutral topic. The first group reported improved mood, improved memory and sleep, reduced pain, fewer intrusive negative thoughts, and reduced blood pressure compared with the second group.

It is hypothesized that writing exerts its positive physiological effects by reducing the levels of inflammatory substances that accumulate when traumatic or painful thoughts and emotions are denied, repressed, or otherwise silenced. Acknowledging, describing, and releasing those feelings through writing may allay anxiety, reduce stress, and promote healing.

Hence, my interest in the practice of narrative medicine.

If you would like to give it a try, or if you want to offer this tool to your patients, here are a few general guidelines for getting started:

• Find a time and a place to write without distraction or interruption.
• Try different modalities, such as writing long hand in a journal, tapping it into your laptop or phone, or dictating and transcribing your story.
• As you write your first draft, do not worry about or let yourself be sidetracked by correcting grammar, spelling, or usage.
• Forget what you imagine others will say about your writing.
• If what you are writing about makes you increasingly anxious, set it aside. Focus, instead, on self-care. Take a walk outside. Take a nap. Have something good to eat. Call a friend. Return to writing when you are ready.

"Self-care is a divine responsibility."

~Danielle LaPorte~

The simple act of putting our stories into words can help us heal both psychologically and physically. When we share our story with others, it can help them heal, as well. And isn't that what we are here to do? To help others heal.

"The healing that can grow 

out of the simple act of telling our stories

is often quite remarkable."

~Susan Wittig Albert~

jan