Stress is not always dramatic. Often, it builds quietly — through responsibility, uncertainty, and emotional labour.
Writing offers a way to release pressure before it turns into exhaustion or shutdown. Below are five simple, evidence-informed writing practices that support reflection, regulation, and resilience.
These practices suit individuals, NDIS participants, carers, and professionals alike.
1. The five-minute check-in
Set a timer for five minutes. Write without stopping.
Begin with:
- “Right now, I feel…”
- “Today has been…”
- “What is taking up space in my mind is…”
Stop when the timer ends. Do not reread immediately.
This practice helps clear mental clutter and supports emotional awareness without over-analysis.
2. Externalising the stress
Instead of writing about yourself, write to the stress.
For example:
- “Dear exhaustion…”
- “Dear fear…”
- “Dear pressure…”
This creates psychological distance and reduces self-blame. It is commonly used in narrative and acceptance-based approaches.
3. The body scan page
Write slowly from head to toe:
- what feels tense
- what feels numb
- what feels calm
This supports nervous system awareness and can be particularly helpful for people who struggle to name emotions.
4. Strength tracking
Stress often hides resilience.
Once a week, write responses to:
- “Something I handled this week was…”
- “A moment I showed persistence was…”
- “What helped me cope was…”
This practice supports self-efficacy and counters negative self-narratives.
5. Closing the loop
End difficult writing sessions with grounding:
- write one thing you can see
- one thing you can hear
- one thing you appreciate
This helps the nervous system settle and makes writing safer over time.
Writing as an ongoing practice
These practices do not aim to “fix” stress. They help people relate to it differently.
When used consistently, writing can:
- reduce emotional overload
- increase insight
- support communication with therapists or support workers
- strengthen self-awareness
If you want to understand why these practices work, Why Writing Heals: The Science Behind Therapeutic Writing offers a deeper explanation.
If you are just beginning, From Pain to Story: How to Start Your Healing Narrative may help you approach writing with less pressure and more compassion.
Writing does not remove life’s challenges. It gives you a steadier way to meet them.