Processing trauma by writing

Processing trauma through writing involves truth-telling and expressing the deep emotional impact of the experience. Writing aids in organizing thoughts and emotions, which can help manage the distress from traumatic events. Andrew Huberman mentions that with repeated writing, people often shift their language and narrative structure, creating a more coherent story that fosters deeper reflection and healing 1.

He instructs including facts, emotions felt at the time of the trauma, as well as current emotions, and any links between the experience and present or future plans 2. Bringing a structured approach to writing aids in increasing prefrontal cortex activity and can lead to symptom improvement around trauma 3.

The writing protocol involves dedicated bouts of writing about the traumatic event over the course of several days, with each session lasting 15-30 minutes. This protocol is supported by neuroimaging data and is associated with improvements in anxiety, mood, sleep, and immune function 3 4.

Lastly, it's recommended to work with licensed professionals when processing major traumas. However, the structured writing protocols Dr. Huberman describes can also complement professional therapy for accelerating processing and therapeutic outcomes 4.