Photo Etienne Girardet
Imagine if you had the opportunity to engage in a simple pen-and-paper exercise for just twenty minutes a day, over the course of three days, and the potential benefits included: increased happiness, reduced anxiety, improved physical health, healthier relationships, better memory, and a more successful work experience…even months later.
Would you seize this opportunity?
Prof. James Pennebaker, a renowned researcher from the University of Texas, stumbled upon the incredible power of freely and candidly writing about one's emotional experiences. His initial personal experience with this practice was so transformative that it sparked over four decades of dedicated research in the field.
These studies have involved thousands of participants, and their collective findings leave no doubt - expressive writing, where emotions are translated into words, is an effective method for disentangling our thoughts from our identity.
Central to emotional agility is the skill of creating space between our thoughts and ourselves. This space allows us to consciously choose context-appropriate responses rather than being driven solely by our emotions, thus facilitating personal growth.
Here's how to get started
Choose your preferred medium, whether it's pen and paper, a voice recorder, or a digital writing application like Microsoft Word.
Set a timer for 20 minutes.
When the timer begins, write freely about your emotional experiences, regardless of when they occurred.
Don't worry about correcting typos, syntax, or the overall coherence of your writing. The objective is to capture your thoughts as they flow. Write for you only.
Repeat this exercise for three consecutive days and, afterwards, dispose of the physical or digital content, whether by tearing it up, burning it, shredding it, or deleting the file.
That's it – you're done.
By engaging in this practice, you'll gain valuable perspective on your experiences. It is this newfound perspective that empowers you to move forward with greater emotional clarity and resilience.
Delve further
David, S. (2016). Emotional Agility: Get Unstuck, Embrace Change, and Thrive in Work and Life. Avery.
James O'Boyle MBA MSc
Emotionally Agile You Newletter - A smorgasbord of tools, techniques and scientifically driven advice to help you thrive.
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