Have you ever thought about writing as an outlet to cope with disordered eating? Therapeutic writing, or journaling, has gained a lot of traction in the modern age, from daily diaries to blogs to short-form content. Moreover, studies have highlighted the potential benefits of therapeutic writing like improved health, greater life satisfaction, reduced mortality, and self-critical thoughts (Kupeli et al., 2018). Furthermore, it has been linked to improvements in blood pressure, lung and liver function, as well as fewer doctor visits and hospital stays (Baikie & Wilhelm, 2018). Therapeutic writing is meant to create a positive environment that structures one’s thoughts and emotions in a way that is easier to understand and grow from (Kupeli et al., 2018). Journaling is a low-cost, time-conscious, and a simple addition to your recovery journey!
To begin, all you will need is something to write on, like a blank sheet of paper, and a writing tool of your choice. Or, amid the technological state we’re in, you might find it easier to journal online using a Notes app or an online document… whichever way you prefer is welcomed, as this is your experience. After all, journaling is what you make it to be. Want bright colors? Add them! Want stickers? Do it! Want to keep it simple? That’s perfect too.
Below are some journal prompts related to food, feelings, and experiences to get your writing journey started (Safer et al., 2018).
- Describe a positive memory involving food. What made this event special, and how can you begin to navigate back to this state with your current relationship with food?
- Think about your relationship with your body image. How does this image influence your eating habits?
- What lifestyle changes could you make to improve your relationship with food that is easier to manage, and what is stopping you from committing to these changes?
These prompts are meant to give you a starting point, but feel free to write about other topics, like emotional triggers to loss of control episodes, foods you have eaten in a day, and more. Therapeutic writing is a creative way to gain insight into how one might feel about emotional events; it is personal, private, and free from criticism. Furthermore, journaling is seen to release pressure and to identify what is wrong with an issue, making for more accountability (Oftedal et al., 2022). Begin your writing journey today!
References
Baikie, K. A., & Wilhelm, K. (2018). Emotional and Physical Health Benefits of Expressive Writing. Advances in Psychiatric Treatment, 11(5), 338–346. https://doi.org/10.1192/apt.11.5.338
Kupeli, N., Schmidt, U. H., Campbell, I. C., Chilcot, J., Roberts, C. J., & Troop, N. A. (2018). The impact of an emotionally expressive writing intervention on eating pathology in female students. Health Psychology and Behavioral Medicine, 6(1), 162–179. https://doi.org/10.1080/21642850.2018.1491797
Oftedal, E., Ueland, V., & Rørtveit, K. (2022). Therapeutic writing in a programme for binge eating disorder—A tool to come closer to clarifying feelings. Scandinavian Journal of Caring Sciences, 36(4). https://doi.org/10.1111/scs.13095
Safer, D. L., Alder, S., & Masson, P. C. (2018). The DBT solution for emotional eating : a proven program to break the cycle of bingeing and out-of-control eating. The Guilford Press.
By Ximena Arias
Ximena Arias is a research assistant in the Living F.R.E.E. Lab and this is her first blog! Congratulations!
