Health & Wellness Conference 2016

Transcription

1 Michelle Pearce, PhD Center for Integrative Medicine University of Maryland, Baltimore CIM Annual Conference April, 2016

2 Overview 1. Why writing is good for your mental and physical health 2. Writing is more than keeping a diary 3. How to use writing to move through suffering and grief 4. Guidelines for starting a writing for healing self-care practice 5. Writing Exercises

3 Warm-Up Exercise

4 1. Why writing is good for your mental and physical health

5 Improves mood Decreases negative, intrusive thinking Strengthens immune system Lowers blood pressure & heart rate Benefits of Writing Lowers stress hormones Decreases doctor visits Improves sleep Reduces pain Induces relaxation Improves grades Decreases absenteeism (Pennebaker & Chung, 2010, McGuire, Greenberg, & Gevirtz, 2005; Frisina, Borod, & Lepore, 2004)

6 Keep in Mind Emotional not neutral or superficial topics Facts AND feelings Temporary increase in distress Some outcomes take time Not a panacea Many reasons why writing may work

7 2. Writing is more than keeping a diary

8 Types of Writing Communication Connecting with others Expressive Stream of consciousness, gratitude, affection, praise Creative Poetry, short stories, novels Inquiry Sitting with and exploring a question Processing Reviewing, going deeper, searching for meaning, finding resolution Enhancement Amplifying positive experiences Future-oriented Directing yourself into the life you desire

9 3. How to use writing to move through suffering and grief To me alone, there came a thought of grief: A timely utterance gave that thought relief And I again am strong. -William Wordsworth, 1807

10 Misery by Anton Chekhov (1886) One Year: Writing and Healing website by Diane Morrow

11 Writing through Grief and Suffering Pain is a signal Writing is a way to honor the signal, to look The page is a safe space, a private space Emotional release (no reciprocity required) Acknowledge before can let go of Search for meaning the lesson, the benefit, the resolution Explore other perspectives Change the narrative; write your ending and your new beginning

12 4. Guidelines for starting a writing for healing self-care practice

13 Date your entries. Guidelines Grammar and spelling do not matter. Don t judge, censor, correct, or erase your journaling. Express your emotions. Be as honest as possible. Remember to write for your eyes only. Keep your hand moving. When you feel stuck, remember to tell your story just one word at a time. Stop if you need to. Allow yourself to play and have fun.

14 Let s try it Check in with yourself right now

15 What brings you Joy? Make a list of the people, objects, experiences, places, ideas, music, movies, books, etc. that bring you joy. Think about what it is about those things that makes you feel joyful. Explain how and why they bring you joy.

16 What about now? Check in with yourself again. How do you feel? How does your body feel? Writing directs our attention.

17 Writing Prompt 1: Silver Linings There is always more than one way of looking at a situation. Use two or more of the following prompts to help shift your perspective about a challenging situation, past or present. From the hard times in my life I ve learned that My greatest personal strengths are I m proud of myself that I m amazed that I have been able to One of the best things to come from all of this is The way I can now help others is Don t worry about spelling, sentence structure, or grammar. This is for your eyes only.

18 Writing Prompt 2: Write Your Future Write about who and where you want to be 6 months from now. Date your page as October 16 th, Now, write a detailed description of yourself in the present tense. Describe how you look, how you feel, what your mood is, your selftalk, your intentions, your relationships, how you are spending your time, and so on. Be as detailed as possible. Remember to write in the present tense (e.g., I am..., I have ).

19 Thank you, and happy writing! Michelle Pearce, PhD To participate in an online bereavement writing research study: