Opening Up by Writing It Down: How Expressive Writing Improves Health and Eases Emotional Pain - Softcover

Pennebaker, James W., Ph.D; Smyth, Joshua M., Ph.D.

Softcover

ISBN 10: 1462524923 ISBN 13: 9781462524921

Verlag: Guilford Press, 2016

Inhaltsangabe

Expressing painful emotions is hard--yet it can actually improve our mental and physical health. This lucid, compassionate book has introduced tens of thousands of readers to expressive writing, a simple yet powerful self-help technique grounded in scientific research. Leading experts James W. Pennebaker and Joshua M. Smyth describe how taking just a few minutes to write about deeply felt personal experiences or problems may help you:

*Heal old emotional wounds
*Feel a greater sense of well-being
*Decrease stress
*Improve relationships
*Boost your immune system

Vivid stories and examples yield compelling insights into secrets, self-disclosure, and the hidden price of silence. The third edition incorporates findings from hundreds of recent studies and includes practical exercises to help you try expressive writing for yourself. It features extensive new information on specific health benefits, as well as when the approach may not be helpful.

Über diesen Titel

Über die Autorin bzw. den Autor

James W. Pennebaker, PhD, the originator of expressive writing, is Regents Centennial Professor of Psychology at the University of Texas at Austin. Dr. Pennebaker conducts award-winning research and has published numerous books on the links between expressive writing and physical and mental health.

Joshua M. Smyth, PhD, is Professor of Biobehavioral Health and of Medicine at The Pennsylvania State University. Dr. Smyth has conducted extensive research on expressive writing and other innovative methods for promoting health and well-being and coping with stress.

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Opening Up by Writing It Down

How Expressive Writing Improves Health and Eases Emotional Pain

By James W. Pennebaker, Joshua M. Smyth

The Guilford Press

Copyright © 2016 The Guilford Press
All rights reserved.

ISBN: 978-1-4625-2492-1

Contents

Cover, 
Praise for Opening Up by Writing It Down, 
Title Page, 
Copyright Page, 
Authors' Note, 
Introduction, 
1 "Shh ... It's a Secret": Beginning to Explore the Connection between Confession and Health, 
2 The Invention of the Expressive Writing Approach, 
3 What's on Your Mind?: Health Benefits of Verbal and Written Disclosure, 
4 Dealing with Chronic Health Problems Using Expressive Writing, 
5 Writing to Clear the Mind: Expressive Writing in Learning and Education, 
6 "Get These Thoughts Out of My Head!": Getting Past Obsessions, Insomnia, and Bouts of Stupidity, 
7 To Speed Up or Slow Down?: How People Differ in Coping with Trauma, 
8 "I'm Here for You ... or Am I?": The Audience on the Other End of Our Words, 
9 How Does Writing Help Us Secure a Healthier and Happier Future?, 
10 Pulling It All Together: Recommendations for Your Use of Expressive Writing, 
Notes, 
Bibliography, 
Author Index, 
Subject Index, 
About the Authors, 
About Guilford Press, 
Discover Related Guilford Books, 

CHAPTER 1

"Shh ... It's a Secret"

BEGINNING TO EXPLORE THE CONNECTION BETWEEN CONFESSION AND HEALTH

Why do people around the world tell their stories? Is there some kind of urge to confess? Is it healthy for us to divulge our deepest thoughts and feelings? Or, conversely, is it unhealthy not to share the private sides of our lives with others? Questions such as these have captivated psychologists, anthropologists, journalists, and others for generations. This book tells the story about the nature of secrets, self-disclosure, and health. It started with a number of personal twists and turns in our own lives; yet, as we explored these topics, family, friends, students, and colleagues joined in. Their stories, too, are woven throughout this book.

Major secrets can be stressful. Like other stressors, keeping secrets from those close to us can affect our health, including our immune function, the action of our heart and vascular systems, and even the biochemical workings of our brain and nervous systems. In short, keeping back thoughts, feelings, and behaviors can place us at risk for both major and minor diseases.

Whereas harboring secrets is potentially harmful, confronting our personal thoughts and feelings can have remarkable short- and long-term health benefits. Confession, whether by writing or talking (or many other forms of emotional expression or disclosure, as we will see throughout the book), can neutralize many of the problems of secrets. Talking or writing about upsetting things can influence our basic values, our daily thinking patterns, and our feelings about ourselves. In fact, there appears to be a basic need to reveal ourselves to others. Not disclosing our thoughts and feelings can be risky for our mental and physical health. Divulging them can be healthy.

These are the most basic ideas of the book. But, there is much more to the story. Before detailing the nature of revealing secrets, it's helpful to explain how we got into this business.

SETTING THE STAGE: CLUES TO THE LINKS AMONG SECRETS, DISCLOSURE, AND HEALTH

You will notice that there are two authors of this book: Jamie Pennebaker and Josh Smyth. We have each taken our own journey as it relates to this work. Our stories are quite a bit different, but they both point to the ways almost-random experiences can set up lifelong career paths. Both of us were originally trained as social psychologists — people who study, among other things, attitudes, behaviors, and everyday social relationships. A strong and persistent interest for both of us is how people choose to share their personal experiences with others.

The Joy of Talking

Early in his career, Jamie became fascinated by three seemingly unrelated phenomena: the joy of talking, the nature of lie detection, and the role of self- understanding in influencing the mind–body link (particularly as it related to health and well-being). Piecing together these observations laid the groundwork of an intriguing model that would help map out the nature and consequences of holding secrets and confronting emotional experiences. After graduate school, Jamie found himself teaching a class of 300 freshmen about basic psychology. One day, as part of a class demonstration, he split the students into small groups of people who didn't know one another. Once in their assigned groups, the students were told just to talk for 15 minutes about anything they wanted. As you would expect, they talked about their hometowns, why they had come to college, what dormitory they lived in, friends they had in common, the weather, and related topics — the usual cocktail party fare.

At the end of 15 minutes, everyone returned to their regular seats and estimated how much of the time every person in the group had talked, how much they liked the group, and how much they had learned from the group. Two rather surprising findings emerged:

• The more people talked, the more they liked the group.

• The more they themselves talked, the more they claimed to have learned from the group.

In other words, as a group member, the more you dominate the conversation, the more you claim that you have learned about the others. In general, it seems we would rather talk than listen. Most of us find that communicating our thoughts is a supremely enjoyable learning experience.

The Polygraph Confession Effect

As you'll see later in the book, both of us have long been fascinated by the links between people's emotions and their physiological activity. An important formative experience occurred when one of us was introduced to the world of lie detection — in particular, the use of biological clues to determine when people were not being truthful.

There is something frighteningly magical about the idea of lie detection. Machines that can accurately read others' private thoughts have been the basis of dreams by police officers, poker players, and parents. A crude approximation of this magical lie detector is the polygraph — an instrument that continuously measures several physiological indicators such as heart rate, blood pressure, breathing rate, and perspiration on the hand.

In law enforcement, polygraph exams and related lie detection methods assume that when suspects try to deceive their interrogators, their biological stress levels will increase relative to when they tell the truth. In other words, telling a lie should be stressful, and we should be able to reliably detect this response. Although polygraph techniques do better than chance at catching truly guilty suspects, they are far from perfect.

The real value of the polygraph is in bringing about confessions. A particularly skilled polygrapher uses a suspect's biological responses to various questions as an indicator of what topics provoke the most anxiety. Once the "hot" questions are isolated, the polygrapher may note, "Gee, I really believe what you have told me, but my machine shows a huge reaction when you answered that question. Why do you think this is happening?" In more cases than not, deceptive suspects try to rationalize their physiological responses. In so doing, they...

Details zur Ausgabe

• Verlag: Guilford Press
• Erscheinungsdatum: 2016
• Sprache: Englisch
• ISBN 10: 1462524923
• ISBN 13: 9781462524921
• Einband: Taschenbuch
• Auflage: 3
• Anzahl der Seiten: 210
• Kontakt zum Hersteller: The Guilford Press; https://guilford.com; ; 370 Seventh Avenue, Suite 1200; New York; NY; 10001; USA
• Verantwortliche Person: Taylor & Francis Verlag GmbH; GPSR@taylorandfrancis.com; ; Kaufingerstraße 24, 80331 München, Germany; München; Deutschland