Expressive writing includes writing for 20 minutes for 3 days in a row about something stressful to you. Here are 3 tips: 1) if you can actually write for more days, that will really help reframe the issues you are facing, leading to more positive outcomes; 2) write about a specific issue and your feelings surrounding that (e.g., specifically write about your frustration with the tone your boss used with you rather than “work stress” or write about how annoying it is that your partner doesn’t want to go to see this movie with you that you have been waiting to see for a while); 3) talking to others in between writing sessions can help motivate you to complete this mini-intervention. Try to stick with it!
Citation: Reinhold, M., Bürkner, P. C., & Holling, H. (2018). Effects of expressive writing on depressive symptoms—A meta‐analysis. Clinical Psychology: Science and Practice, 25(1), e12224.