Let It Go: 4 Day Journalling Exercise

Feb 27, 2024

By Angela Gioffre-Snyder

Angela Gioffre Nutritionist with 25 years of experience.

The reality is, we all carry stories and problems from our past that hinder us and our future. There is an incredible journalling exercise that was created by Dr James Pennebaker that is the most widely researched and utilised protocol in clinical practice the world over.

It’s called the Pennebaker Writing Protocol – a four day writing program where you dedicate 15 minutes daily to write continuously about a challenging life event.

If it’s too traumatic to write each day, you can do it once a week for four weeks. It is a ‘therapeutic’ journalling exercise that researchers have found to offer significant health benefits for almost all health conditions.

Choose a location where you will be undisturbed for your journaling.
Choose a topic that has been bothering you or something that has been emotionally upsetting. If it’s particularly traumatic, it’s suggested to do it once a week for four weeks as opposed to daily.
Set your timer and start writing, no judgment, just let the words flow out of your mind, just keep writing and don’t stop.
Whatever you write needs to be for yourself and no one else – you can destroy it after it’s been written if that makes you feel more comfortable.
Rest and carry out some self-care after each writing session – prepare a nourishing chai or take yourself for a gentle walk.

As a side note, if you have experienced serious trauma, this exercise is best completed with the aid of a trained therapist.

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