Non-stop writing, stream of consciousness, free writing . . . it doesn’t matter what you call it – it can change your brain, change your day.
I’m not being overly dramatic as there is a body of research which shows that
simply putting pen to paper changes your brain to reduce anxiety & stress.
Write on! by Peggy
Easy Peasy Writing How-to
Choose a focus – a situation, feeling, thought and create a “topic Sentence”
If you can’t think of a specific begin with
“When I ____________”, Right this moment I am thinking . . . ” , “I am feeling . . .”,
“I can’t think of anything to write because . . . “
It can be anything in the past, the present or the future.
- Use a pen that writes smoothly and comfortable to your hand.
Don’t use a keyboard since the act of writing with your hand is important. Your small muscle movement is expressive (much like artistic expression, your handwriting is unique to you). It doesn’t matter if it’s legible or beautiful as your hand movement registers with your brain in ways that tapping out letters on a keyboard do not.
- Set a timer for approximately 20 minutes. It takes that long for your unconscious brain to push through your logical thinking processes.
- Use a journal, a piece of paper, a brown bag- it doesn’t matter.
- Start with your “topic sentence”,thought, feeling . . . just start.
- Write continuously for 20 minutes, never letting the pen stop. If your mind goes blank simply makes loop-d-loops with the pen until you have words to put down. Write quickly, spontaneously, intuitively. It doesn’t matter what you write just put down on paper where your mind takes you.
- Do not be concerned about spelling, punctuation or grammar.
- Do not be concerned if it doesn’t make sense.
Read research: How Writing About Past FailuresMay Help You Succeed In The Present
There is unprecedented anxiety in the entire world due to the pandemic. Fear and anxiety is a normal response to unknown threats to our survival and well-being. The problem for all of us is prolonged and chronic anxiety which elevates the stress response and lowers our immune response.
We have searched all our posts which address stress and anxiety to give you some tools to incorporate into your daily life and better cope with uncertainty.
to CALM, COOL & COLLECTED!
Have a look at these past posts:
How to Reduce Fear and Anxiety in 30 Seconds
Meditation Changes Your Brain for the Better
Coping with family tension
Six ways to meditate for those who can’t meditate
Comfort Eating Actually Comforts
Stressed? How to Activate Your Own Placebo
And from Curious to the Max:
ME a Stress Case? . . . I Don’t Think So. . . This Anxiety Reduction Technique is for YOU
Write On! How to Empty your brain to reduce stress
Click here for “Frankly Freddie: How to Social Distance and be Social” on Curious to the Max
To better control your anxiety and stress every single one of you has all the equipment you need:
A pair of lungs and a nose.
Slow, deep breathing hacks your brain’s chemistry, resets the autonomic nervous system and activates the parasympathetic nervous system that calms and relaxes the body reduces anxiety and stress.
Inhale and exhale through your nose*
Inhale deeply for a count of four
Exhale for a count of four
Repeat 4 times
(Can’t get easier than this IF you know how to breathe and count to 4)
It’s best, during really stressful times, to so this breathing exercise throughout the day and evening. You can do it anytime and anywhere . . . even lying down or upside down.
*Nasal breathing is better than mouth breathing: Your lungs extract oxygen from the air and the absorption of oxygen happens mostly on exhalation. Exhaling through the nose (because it’s smaller than your mouth) creates greater air pressure and therefore a slower exhalation. Your lungs get extra time to extract a greater amount of oxygen.