Can Writing Stuff Down Really be Therapeutic?

Anyone who regularly writes a diary, or those of us who always have a notebook to hand doesn’t need research to tell them that writing stuff down is great.

The Independent reported earlier this year on a study led by neuroscientist Kuniyoshi Sakai at University of Tokyo which found students who took notes by hand had better recall than those who used phones or tablets. Participants were quizzed an hour later, to see how much they could remember from their notes, with MRI used to measure their brain activity. Those who’d handwritten their notes showed ‘significantly’ more activity in areas associated with language, imaginary visualisation, and the hippocampus (important for memory and navigation). Read the full article.

Helps us feel in control

We all have different reasons for enjoying writing by hand. Recording everything can bring a sense of control and is an effective way of staying organised. Writing your to do list can help you stay focussed and calm which in turn can help avoid stress. Seeing everything written down and then crossing things out as you do them or move them to tomorrow and adding notes is all part of the deal.

The article reported that Counselling Directory member Dee Johnson, a counselling psychotherapist, CBT and mindfulness practitioner, is a huge fan of the old-school pen and paper approach and still uses it as much as possible in her own life and admin, as well as with clients and patients. “The writing slows things down, so it’s making you more mindful and aware of what you’re taking in. And we know the physical act of actually writing creates a motor memory – that’s why when we’re teaching children how to write, or even somebody who’s had a stroke, just re-writing and shaping those letters jogs that part of the brain and memory bank,” she says.

The therapist, who also works in addiction services at Priory, regularly asks patients to do an exercise where they write out their own life story. Of course, sometimes disability, illness or physical differences might mean using technology is a more suitable option. But when handwriting is possible, Johnson says the effects can be powerful – not least in terms of jogging memory. “They’ll often say, ‘So much came back!’

There are creative and emotional levels too. “[When we handwrite], we’re being more considered about what we’re putting onto the paper, and it makes a tangible connection between your emotions and yourself… When it’s typed out, it’s a standardised format, it’s depersonalised. When your brain recognises your own handwriting, it knows you’ve made an effort, and it gives that real visceral and emotional connection.”

If you’re suffering from stress or anxiety, CBT can help you feel in control and the techniques you’re taught can help you to change your mindset and provide you with coping mechanisms.

How I Treat Stress

At Behavioural Freedom, I use a skills-based model for treating stress. During our sessions, I will teach you relaxation techniques and helpful ways in which you can fundamentally and positively change the way you behave, think, act and react. It’s also important to note here that you can’t be stressed when you are in a relaxed state. The skills you’ll learn during your time with me will be vital to both your on-going treatment and perhaps more so as you leave my care.

A combination of Applied Relaxation and Cognitive Behavioural Therapy is considered by the British Medical Journal to be one of the most effective therapies to combat stress and put you on a path to having a positive mind-set and being able to live life to the fullest, free of worries. By combining both and adding in the element of hypnosis, I believe this is the most effective, pragmatic and relevant approach to the treatment of stress.

Please contact me today to start the journey back to behavioural freedom.