Many people have an ambivalent attitude toward writing. Perhaps past experiences with composition classes led you to doubt your writing ability. Yet you may remember the pleasure and joy writing once brought to you, the sense of creativity and discovery. Have you tried writing lately? You might be surprised by what you will learn.

In fact, regular writing or journaling is an excellent form of creative self-expression and can be an important part of self-care. Clinical studies by Dr. James Pennebaker (University of Texas Austin) have shown that writing on a regular basis is known to help:

• Reduce symptoms of high blood pressure

• Reduce symptoms of depression and anxiety

• Navigate life transitions

• Honor life milestones and preserve memories

• Contribute to a healthier, more balanced life.

So, now that we’ve established some of the “why’s” of expressive writing, let’s explore some of the “how’s” and “what’s” of writing and journaling. This article will offer some writing tips for your day-to-day life.

You can use writing techniques to stir creative thoughts before embarking on your next work project, for example. When you engage the functions of the right brain—with writing exercises, for instance—you add creativity to the task at hand. The right brain, or intuitive part, fosters innovation, invention, and sensory awareness, as manifested in the arts or music. The left side of the brain incorporates the linear thinking skills of adaptation, analysis, logic, and order as seen in science, math, and language.

Try these steps the next time you’re tasked with a writing or creative assignment, or if you simply wish to begin a creative writing project.

• Clearing - Write whatever comes to mind unedited for three minutes. Then throw away the paper. This initial phase eliminates mental “to-do” lists, worries and other distracting thoughts.

• Listening - Turn on some relaxing music and read a short poem. Sit quietly for a moment to reflect on the poem or visualize the lyrics of the musical piece you selected.

• Idea Generation - One of my favorite idea-generation tools, clustering, is a free-flow word association exercise. A cluster or mind map looks like a diagram of words with circles around each one and lines connecting them to one another. Write a single word in the center of the page and place a circle around it. Select a word that resonates with you and the project at hand. Now write down the first word that you associate with that word. Circle that second word and connect the circles to one another with a line. Continue to use free-association to expand on the topic. Let each word lead you to a new thought, a new word, a new circle, a new connection.

At first, it may seem that the words are random, but follow the thought with new words or phrases until you have completed that line of thinking. Then return to the word in the center and start over again, branching your circles out in different directions until you have covered the page or exhausted your thought on the topic. Link each word or phrase to the thought that inspired it. Write quickly and do not censor your writing. You will know when it is time to finish if you have run out of thoughts or reached a moment of clarity that inspires you to explore that concept further.

• Freewriting - In this phase, pen goes to paper and stays there for at least 15 minutes. Write using the idea(s) you’ve generated. Do not edit or re-read at this stage. Simply write what flows.

• Writing - Once you have explored your idea in the freewriting phase, now you can re-arrange and edit. Take your time. I like to put the piece aside for a time and come back to it for editing. Usually more ideas will flow during this “rest” period.

The next time you become frustrated with a situation, pen a quick Unsent Letter. Unsent letters are powerful tools for releasing emotion. Set a timer for three minutes. Then, simply address the letter and begin to write, focusing on the depth of emotions and feelings surrounding the relationship or event. After the three minutes are up, either shred, tear, or burn the paper. Do not send the letter! You’ll feel better, won’t hang onto the frustration, and will be able to interact with that person or in that circumstance in a more mature manner the next time. Because I was unable to be with my father before he died, I decided to write an Unsent Letter thanking him for all his kindness and direction in my life. Penning that letter brought closure to a difficult event.

Instead of checking your iPhone or Blackberry when you have time to kill, write your thoughts in a journal kept in your purse or briefcase. I love to take a few minutes when waiting in line or on hold to jot down daily musings, write ideas and inspirations for future projects, or just general thoughts about something weighing down my day. Just put that favorite pen to paper and let the creative juices flow for a few minutes, even if it’s doodling.

The most important thing for all writers to remember is to just keep writing. The true value of expressive writing is in the themes that emerge over time as you begin to create a writing habit. Whether the themes surface through a clustering exercise or in the jotted notes as you wait in a grocery line, you will begin to notice improvement in your health and well being. And who knows, maybe you’ll even write that novel you always dreamed of writing! 

Debi Wacker is founder of Write to Health www.writetohealth.com, a local business offering in-person and online journaling/writing workshops such as Write to Change, Write to Remember, and Write to Survive. Contact her at 757.647.6603 for more information. This article incorporated ideas from a joint presentation with Lynn Dean Hunter, creative writing coach, This e-mail address is being protected from spambots. You need JavaScript enabled to view it .