Write it Out - Expressive Writing
Many people with persistent pain and worry carry unspoken stories—loops of fear, frustration and loss. Expressive writing gives those stories a safe outlet. In this short, evidence-informed video (≈7 minutes), I explain how a brief, structured writing practice can reduce the “threat” signal in the nervous system, ease pain-related distress, and lower anxiety for some people. The presentation is based on clinical literature and on spine surgeon Dr David Hanscom’s programme from Back in Control: A Surgeon’s Roadmap Out of Chronic Pain, and it’s simple to try at home. (Buy the book on Amazon)
What you’ll get:
What expressive writing is—and why it helps the brain reframe threat.
A clear “how-to” you can start today (paper and pen; no perfect grammar needed).
Safety notes and next steps if strong emotions arise.
Watch the video, try the exercise for a few days, and observe—gently—what shifts.
✨ The Transformative Power of Expressive Writing ✨
Backed by over 1,000 scientific studies, expressive writing is a simple yet profound tool that can help manage stress, boost immunity, and even alleviate chronic pain — all with just a pen and paper.
💡 Why It Works
Chronic pain is often a “memorized circuit” in the brain, tangled with emotional pathways, unlike acute pain which fades after healing. This makes it a habit of the brain — triggered repeatedly by stress and negative emotions. Expressive writing leverages neuroplasticity to build new, healthier brain pathways that bypass the old ones.
🖋 The Method
Set a timer (5–20 minutes)
Write freely — uncensored, unfiltered thoughts
Destroy it — shred, burn, or tear the pages to ensure complete release
Repeat daily — consistency is key to rewiring the brain.
🌱 Why Destroying Matters
Grants total freedom to express without fear
Symbolizes letting go of burdens
Reinforces separation between you and your thoughts.
📈 Proven Benefits
Stronger immune system
Lower blood pressure
Better memory
Reduced depression symptoms
🚪 Overcoming Resistance
Some resist because it feels too simple, requires letting go of control, or seems to downplay suffering. But once embraced, results can be life-changing — even preventing major surgeries.
💖 Final Reflection
You can’t erase old pain circuits, but you can build new pathways to bypass them. With just 15 minutes a day, expressive writing can help you release burdens and reshape your mental landscape.
Sources & confidence: moderate evidence base for modest benefits in pain-related interference and anxiety (expressive-writing research; Hanscom’s protocol). Confidence: High for safety and correct method; Moderate for individual symptom improvement (responses vary).
