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tum, they can succeed. I urge you to compel patients( and colleagues) to write. Here are two approaches( out of many) that have worked for my patients and myself.
1. The Bullet Journal Method. To combat his own ADHD, Ryder Carroll developed this style of journaling as an analog organizing system. It blends task management, brain dump, reflection, planning and week / month review. Carroll encourages intentionality and reflection, prioritizing meaning over urgency. The barrier to entry is low, with emphasis on daily“ rapid logging” of short, symbol-based entries to capture tasks, events and emotions.
2. JournalSpeak. Developed by therapist Nicole Sachs, and rooted in mind-body medicine, this technique was influenced by Dr. John Sarno’ s unbelievable success with chronic pain patients. The method involves writing freely and uncensored about emotions, especially anger and fear. Sachs emphasizes complete honesty, often in a deliberately non-polished format. It works whether you save your notes or ritually discard them.( When I present this idea to students and residents, I ask them to write for 10 minutes. Then I advance to the next slide with an image of a balled-up piece of paper on fire). While less studied in clinical trials compared to traditional expressive writing, JournalSpeak aligns with evidence that emotional disclosure reduces stress, improves psychological processing and modulates symptom perception( e. g., pain).
The Writing Prescription
We treat downstream physical consequences of patient hardship: hypertension, heart disease, pain, anxiety, depression, addiction. But we often lack the time and tools to help them process their suffering after the clinical encounter. Writing is not just reflective – it is therapeutic. It does not just blow off steam or help you feel good in the moment( in fact, you often feel worse during a session). But through discomfort, you learn to organize thoughts, regulate emotion and improve health. All patients should try it.
The word“ prescribe” comes from the Latin praescribere – to“ write before.” In medicine, we write prescriptions to influence what happens next. Writing about the past, present and future shapes your character. Putting thoughts onto the page forces attention and intention, making change more likely. Writing offers a bridge outside of the exam room, encouraging patients to revise their stories of well-being and illness. You are a culmination of the stories you tell yourself. By changing these stories, you change your life.
References
Carroll, Ryder. The Bullet Journal Method. The Bullet Journal Method: Track the Past, Order the Present, Design the Future. New York( NY): Portfolio / Penguin; 2018.
Guo L. The delayed, durable effect of expressive writing on depression, anxiety and stress: A meta-analytic review of studies with long-term follow-ups. Br J Clin Psychol. 2023; 62( 1): 272-297. doi: 10.1111 / bjc. 12408
Huecker M.“ Change Your Story.” Practice of Wellness, Substack https:// practiceofwellness. substack. com / p / change-your-story
Pennebaker, James W., and Joshua M. Smyth. Opening Up by Writing It Down: How Expressive Writing Improves Health and Eases Emotional Pain. The Guilford Press, 2016.
Sachs, Nicole. Mind Your Body. Mind Your Body: A Revolutionary Program to Release Chronic Pain and Anxiety. New York( NY): Avery; 2022.
Stephenson, Neal. Why I Am a Bad Correspondent. Neal Stephenson, 2022, https:// www. nealstephenson. com / why-i-am-a-bad-correspondent. html
U. S. Department of Veterans Affairs. Therapeutic Journaling. Accessed April 29, 2026. https:// www. va. gov / WHOLEHEALTHLIBRARY / docs / Therapeutic-Journaling. pdf
YouTube. A. I. slop and the epidemic of Bad writing by man carrying thing. Accessed April 29, 2026. https:// www. youtube. com / watch? v = JJLoLdyJ5-g
Dr. Huecker is a Professor and Research Director in the UofL Department of Emergency Medicine.
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