These research-backed tips can help you develop a writing practice conducive to resilience:
1. Write by hand whenever possible. In contrast to typing or tapping on a device, handwriting requires greater cognitive coordination. It slows your thinking, allowing you to process information, form connections and make meaning.
2. Write daily. Start small and make it regular. Even jotting brief notes about your day — what happened, what you’re feeling, what you’re planning or intending — can help you get thoughts out of your head and ease rumination.
3. Write before reacting. When strong feelings surge, write them down first. Keep a notebook within reach and make it a habit to write it before you say it. Doing so can support reflective thinking, helping you act with purpose and clarity.
4. Write a letter you never send. Don’t just write down your feelings — address them to the person or situation that’s troubling you. Even writing a letter to yourself can provide a safe space for release without the pressure of someone else’s reaction.
5. Treat writing as a process. Any time you draft something and ask for feedback on it, you practice stepping back to consider alternative perspectives. Applying that feedback through revision can strengthen self-awareness and build confidence.
Resilience may be as ordinary as the journal entries people scribble, the emails they exchange, the task lists they create — even the essays students pound out for professors.
The act of writing is adaptation in progress.
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