Rewriting your Story

Writing about oneself and personal experiences — and then rewriting your story — can lead to behavioral changes and improve happiness. 

We already know that expressive writing can improve mood disorders and help reduce symptoms among cancer patients, among other health benefits.

Some research suggests that writing in a personal journal for 15 minutes a day can lead to a boost in overall happiness and well-being, in part because it allows us to express our emotions, be mindful of our circumstances and resolve inner conflicts. Or you can take the next step and focus on one particular challenge you face, and write and rewrite that story.

We all have a personal narrative that shapes our view of the world and ourselves. But sometimes our inner voice doesn’t get it right. By writing and then editing our own stories, we can change our perceptions of ourselves and identify obstacles that stand in the way of our personal well-being. The process is similar to Socratic questioning (referenced above). Here’s a writing exercise:

1. Write a brief story about your struggle. I’m having money problems. I am having a hard time making friends in a new city. I’m never going to find love. I’m fighting with my spouse.

2. Now write a new story from the viewpoint of a neutral observer, or with the kind of encouragement you’d give a friend. 

• Money is a challenge but you can take steps to get yourself into financial shape. 

• Everyone struggles in their first year in a new city. Give it some time. Join some groups. 

• Don’t focus on finding love. Focus on meeting new people and having fun. The rest will follow.

• Couples argue. Here’s what your situation looks like to a neutral observer. 

Numerous studies show that writing and rewriting your story can move you out of your negative mindset and into a more positive view of life. “The idea here is getting people to come to terms with who they are, where they want to go,” said James Pennebaker, a psychology professor at the University of Texas who has pioneered much of the research on expressive writing.  “I think of expressive writing as a life course correction.”