1135: The Quiet Power of Expressing Anxiety: The Pennebaker Way

The Anxiety Coaches Podcast

Gina Ryan

Health & Fitness, Mental Health

4.6 • 1.8K Ratings

🗓️ 23 April 2025

⏱️ 20 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

In today's episode, Gina discusses how to provide yourself with a highly therapeutic, mentally healing process through writing in a journal. The work of psychologist James Pennebaker on the power of expressive writing is included. Using the journal as a venue for deep therapeutic work can be done independently and essentially without cost to the individual doing the writing. Unlock your own mental wellness using this readily available tool. Listen in today! Please visit our Sponsor Page to find all the links and codes for our awesome sponsors! https://www.theanxietycoachespodcast.com/sponsors/ Thank you for supporting The Anxiety Coaches Podcast. FREE MUST-HAVE RESOURCE FOR Calming Your Anxious Mind 10-Minute Body-Scan Meditation for Anxiety Anxiety Coaches Podcast Group Coaching link ACPGroupCoaching.com To learn more, go to: Website https://www.theanxietycoachespodcast.com Join our Group Coaching Full or Mini Membership Program Learn more about our One-on-One Coaching What is anxiety? Find even more peace and calm with our Supercast premium access membership: For $5 a month, all episodes are ad-free! https://anxietycoaches.supercast.com/ Here's what's included for $5/month: ❤ New Ad-Free episodes every Sunday and Wednesday ❤ Access to the entire Ad-free back-catalog with over 600 episodes ❤ Premium meditations recorded with you in mind ❤ And more fun surprises along the way! All this in your favorite podcast app! Quote: Writing helps people organize thoughts and give meaning to a traumatic experience. -James W. Pennebaker Chapters 0:26 Introduction to Expressive Writing 2:12 Who is James Pennebaker? 4:46 Handwriting vs. Typing 6:11 Emotional Expression and Healing 9:43 Writing for Clarity 11:38 Storytelling Through Writing 13:43 Invitation to Journal 15:31 Healing Through Writing 17:44 Reflective Prompts for Journaling 19:26 Closing Thoughts Summary In this episode of the Anxiety Coaches Podcast, I delve into the transformative practice of expressive writing, drawing on the groundbreaking research of psychologist James Pennebaker. I explore how expressing anxiety through journaling can significantly promote both emotional and physical healing. I emphasize that many people feel intimidated by journaling, often worrying about finding the "right" way to do it. Today, I introduce listeners to a powerful method backed by Pennebaker’s extensive studies, which suggests that the efficacy of writing is rooted not in the medium, but in the authenticity of the expression itself. I start by discussing the often-debated question of whether it’s better to write by hand or to type out journal entries. Drawing upon Pennebaker’s findings, I've found that the key to reaping the benefits of expressive writing lies in the depth of engagement, regardless of the format. While some individuals may experience a stronger connection through handwriting due to its slower, more reflective nature, others may feel liberated when typing. Ultimately, what matters most is the act of putting words to paper, as it allows feelings and thoughts to find a voice. Throughout the episode, I highlight Pennebaker's assertion that emotional expression not only fosters healing but also improves physical health. I share insights into the profound impact of releasing pent-up emotions through writing, likening it to opening a valve that eases internal pressure. Writing helps people organize thoughts and give meaning to a traumatic experience. — James W. Pennebaker #Anxiety #ExpressiveWriting #Journaling #Pennebaker #MentalHealth #SelfCare #StressManagement #EmotionalHealing #WritingForAnxiety #QuietPower #InnerPeace #Wellness #Mindfulness #EmotionalWellbeing #SelfAwarenessJourney #WritingTherapy #EmotionalRelease #HealingThroughWriting #AnxietyRelief #StressReductionTechniques #JournalingPrompts #PennebakerMethod Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:28.7	welcome to the anxiety coaches, a relaxing and informative show where we explore anxiety, panic, and PTSD, sharing how you can overcome them for life.
0:53.1	Aloha. Welcome back to the Anxiety Coaches podcast. I'm your host and coach Gina Ryan,
1:00.3	and I am so happy to be with you again today as together we can consider the many ways to bring
1:08.3	your mind and body back to its natural peace and calm.
1:13.5	In today's episode, I want to talk about the quiet power of expressing anxiety,
1:20.8	the Pennebaker way.
1:22.0	So in today's episode, I want to share the outstanding research findings and practices on expressive
1:30.6	writing. This is a form or a type of journaling, and I hope you will find it one that you can
1:37.7	add to your toolbox of self-care practices. You know how much I talk about journaling. Now, there are so many different ways
1:47.9	to write, to journal, to express yourself on paper. And oftentimes people get stuck with thinking
1:57.8	they have to find the absolute, quote, right way to do it. So today I want to talk to you
2:04.4	about a different way. James Pennebaker is very interesting and this whole way of expressive
2:12.5	writing is a whole other way. You know, you've heard me talk about the brain dump or morning pages
2:20.0	or writing anxiety fears on one side and writing the possible flip side on the other side of the paper.
2:27.7	There's many different ways I've talked about it over the years and many, many different ways
2:33.2	of journaling that I have not even touched into.
2:37.1	So today we are going to talk about the Pennebaker way.
2:42.3	So who is James Pennebaker?
2:44.9	He's a pioneer in expressive writing research.
2:48.3	He has extensively explored how journal writing, especially
	...

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