The Science-Backed Writing Exercises That Improve Mental Health
Scientists identified seven distinct approaches to therapeutic writing—from gratitude letters to 'three good things' journals—with some proving more effective for certain types of people than others.
Based on More Than 50 Years of Studies
The systematic review, recently published in the journal
Unlike traditional expressive writing about trauma or stress, which can initially increase negative feelings, positive writing techniques enhanced well-being without these short-term risks.
Researchers systematically searched four major databases, focusing specifically on adults who used self-guided writing exercises about positive topics. All studies included control groups and measured outcomes like happiness, optimism, anxiety levels, and physical symptoms.
The 7 Most Effective Writing Interventions
Researchers identified seven main types of positive writing interventions that showed measurable benefits.
1. Best Possible Self Writing:
Participants imagined and wrote about their ideal future self, by describing goals and dreams in detail.
2. Gratitude Letters:
Letters of appreciation were written to people who have made a positive impact, whether delivered or not.
3. Positive Experience Journaling:
This involved writing about intensely positive experiences, happy moments, or any topic that encouraged them to reflect upon a positive memory or aspect of life.
4. Benefit Finding:
Participants were encouraged to write about the benefits or positives following a stressful or upsetting experience.
5. Three Good Things:
Participants wrote three good things that happened at the end of each day.
6. Satisfaction Processes:
Individuals wrote about experiences that brought them satisfaction and evaluated their sense of fulfillment, contentment, or happiness in various aspects of life. The focus is to write on aspects such as pleasure, enjoyment, and sense of involvement.
7. Resource Diary:
This involved writing about inter- and intra-personal resources, which are assets or strengths that people use to cope with challenges, maintain well-being, and achieve personal growth.
While the review found these techniques most consistently improved feelings of happiness, life satisfaction, and gratitude, researchers noted that their effects on anxiety and depression varied depending on individual differences and the type of writing intervention used.
'People who tend to reflect on their thoughts and feelings may find positive writing exercises easier,' Dr. Sanam Hafeez, neuropsychologist and director of Comprehend the Mind in New York, and not associated with the review, told The Epoch Times. 'Writing down feelings can be instinctive to certain people but creates uncertainty or writer's block for others.'
The research revealed that people with lower emotional expression or social inhibition experienced greater benefits from certain interventions. Those who 'can handle their emotions well' might stay focused on good things without being stuck on bad memories, according to Hafeez.
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However, people struggling with trauma or chronic stress may need more structured guidance. 'Every individual requires tailored exercises that match their specific needs,' she emphasizes.
Easier for Some People
Despite the promising findings, the researchers emphasized that many studies they looked at had methodological weaknesses, such as not including all participants in the analysis or a lack of rigorous controls. They also called for future research to adopt more rigorous methods, to measure both health and wellbeing outcomes, and to examine how personal differences could impact effectiveness.
Dr. Ritu Goel, a board-certified integrative psychiatrist at MindClaire in Los Angeles, sees positive writing as an effective therapeutic intervention for various conditions.
'It can be helpful for individuals struggling with social anxiety, PTSD, OCD, depression, relationship issues, cognitive distortions, and autism spectrum disorders,' she told The Epoch Times.
The intervention works by helping people process emotions, reduce stress, and gain perspective on challenging experiences—all while building emotional resilience over time.
For those interested in trying positive writing, Goel recommends beginning with a small, consistent journaling routine, with just 10 minutes daily being sufficient. There is no right or wrong way to proceed, and 'no need to worry about grammar.'
'Express any thoughts or emotions you're experiencing—positive, negative, or neutral,' she noted. 'Over time, you'll notice emotional patterns, recognize unhelpful thoughts, and learn to challenge them with more positive and constructive thinking.'
She recommends focusing on positive experiences, gratitude, or envisioning your best future self, but cautions against expecting immediate results.
'It's about gradually building emotional well-being rather than achieving immediate transformation.'
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