Podcasts about james pennebaker

There is a feeling many people in midlife carry that does not have a name, a clear cause, or anyone to blame. It shows up when you have been the dependable one long enough that dependable starts to feel like a cage. Or when you have handled everything capably and walked away feeling hollowed rather than proud. Or when you have given more than you have received for so long that the imbalance stopped feeling like generosity and started feeling like the terms of your life.In this solo episode, Jonathan Fields examines what he calls diffuse resentment, a specific, accumulated form of feeling that is distinct from the anger or grievance most people recognize as resentment. It does not have an address. It does not require a villain. And because it feels illegitimate, because the voice in your head says you made these choices, you have so much to be grateful for, it tends to go unexamined, parked, managed, and silently expensive.In this solo episode, Jonathan draws on his own experience, research from psychologists Jennifer Lerner, Laura Carstensen, James Pennebaker, and Nick Epley, and thousands of conversations over 14 years of doing this work, to offer a way of looking at this feeling directly.In this episode, you will explore:The five territories where diffuse resentment most reliably lives, the calcified role, the invisible labor ledger, the deferred self, relational drift, and the unlived pathWhy midlife is specifically when this feeling tends to become unavoidable, and why it often intensifies precisely when things are going wellWhat the research on emotional suppression actually shows about the cost of carrying unexamined feelingsTwo movements (not steps) for beginning to look at this honestly, and why the first must come before the second is possibleWhat becomes available on the other side: accuracy, energy, and a different quality of closeness in the relationships that matter mostIf you have been explaining away a feeling you cannot quite name, this episode is for you.Episode TranscriptNext week, we're sitting down with David Epstein to talk about something that runs against just about everything the self-help world has told you about freedom and options: why the constraints, limits, and boundaries you have been trying to escape are often the very conditions that make creativity, focus, and satisfaction actually possible. It is a genuinely counterintuitive conversation, and it is the kind that stays with you. Be sure to follow Good Life Project wherever you get your podcasts so you don't miss it.Check out our offerings & partners: Join My New Writing Project: Awake at the WheelVisit Our Sponsor Page For Great Resources & Discount Codes Hosted on Acast. See acast.com/privacy for more information.

Are you feeling stuck by past experiences, recurring stress, or emotional patterns that seem to keep showing up in your life?     Many people spend years trying to overcome these challenges through willpower alone, yet research suggests there may be a simple practice that can help create meaningful shifts in just a matter of days.     On today's show, I share the fascinating work of psychologist James Pennebaker and a research-backed approach that has been shown to help reduce emotional distress, improve self-awareness, and support both mental and physical well-being.      You'll discover how this simple exercise may help you uncover hidden beliefs, process unresolved emotions, and gain greater clarity around the areas of life where you feel most stuck.     So tune into today's Cabral Concept 3790 to learn a powerful tool that helps heal trauma faster then anything else and can help create more freedom to move forward in your life.     Enjoy the show, and let me know your thoughts!   - - - For Everything Mentioned In Today's Show: StephenCabral.com/3790 - - - Get a FREE Copy of Dr. Cabral's Book: The Rain Barrel Effect - - - Join the Community & Get Your Questions Answered: CabralSupportGroup.com - - - Dr. Cabral's Most Popular At-Home Lab Tests: > Complete Minerals & Metals Test (Test for mineral imbalances & heavy metal toxicity) - - - > Complete Candida, Metabolic & Vitamins Test (Test for 75 biomarkers including yeast & bacterial gut overgrowth, as well as vitamin levels) - - - > Complete Stress, Mood & Metabolism Test (Discover your complete thyroid, adrenal, hormone, vitamin D & insulin levels) - - - > Complete Food Sensitivity Test (Find out your hidden food sensitivities) - - - > Complete Omega-3 & Inflammation Test (Discover your levels of inflammation related to your omega-6 to omega-3 levels) - - - Get Your Question Answered On An Upcoming HouseCall: StephenCabral.com/askcabral - - - Would You Take 30 Seconds To Rate & Review The Cabral Concept? The best way to help me spread our mission of true natural health is to pass on the good word, and I read and appreciate every review!  

Before we can forgive anything, we have to be honest about what actually happened without minimizing, over-spiritualizing, or skipping to a resolution. This week we slow down to affirm this first step in the process: naming the hurt with precision. As it turns out, telling the truth about your wound is the first act of healing.   LINKS:  Current Conversations | Connect | YouTube |  Coming Up TRANSCRIPT: The Word We've Been Mishandling Forgiveness might be the most talked-about and least practiced idea in all of spiritual life. Not because some people are hypocrites (I mean aren't we all a little bit?) but because if we're honest, we've been given almost no real tools for it. Tension point: most of us are carrying something. And most of us have been told– by religion, culture, entertainment, even well-meaning people– to just... let it go. But letting go of something you haven't fully held yet isn't forgiveness. It's just suppression with fancy vocabulary. Brief series preview: over the next six weeks, we're going to do this differently. We're drawing from Archbishop Desmond Tutu and his daughter Mpho's book The Book of Forgiving– one of the most honest, rigorous, and compassionate treatments of this subject that I'm aware of. We'll talk about what forgiveness actually is, what it isn't, why it gets weaponized, and what it might mean to actually get free. The Tutus give us a four-step framework for genuine forgiveness. If you're curious about each one of the steps in more detail and want to take the time it takes to really wrestle with that, I'd love to invite you into the Tuesday night book club and Discord server… talk to me after the gathering if you're interested! There's an underlying premise that when hurt happens, there's a cycle of revenge we often get stuck in (marked by the hurt/harm/loss, experiencing pain, choosing to harm, rejecting shared humanity, getting revenge/retaliation/payback, that ultimately leads to some form of violence that creates new or additional harm. What they've provided for us– based on their own experiences of injustice and violence (apartheid, violent deaths, etc.) is what they call The Fourfold Path, that similarly starts with hurt/harm/loss, followed by an intentional choice to heal. And if healing is the choice, then the fourfold path can be traveled:  Telling the Story (today) Naming the Hurt Granting Forgiveness (Recognizing Shared Humanity) Renewing or Releasing the Relationship. You don't have to be at every week to get something meaningful from this. But if you can, come back. This is worth doing slowly. The task we're in today– telling the story– is both simple and challenging: before we can forgive anything, we have to give ourselves space to be honest about what actually happened. Because there are a lot of real, identifiable reasons why we rush past pain and jump straight to resolution. Why We Skip the Hard Part Some of our work today, as we launch this series, is to be honest about why we skip the hard part, and end up missing out on actual forgiveness… For many: religious pressure |  "Jesus said forgive, so I should feel forgiving." The command becomes a performance. We say the words because we're supposed to, not because anything has actually shifted. (Note: forgiveness as a practice you choose vs. a feeling you perform — that distinction matters and we'll return to it.) Toxic positivity/"move on" culture |  American culture is deeply allergic to sitting with pain. We pathologize grief. We celebrate resilience in ways that quietly shame people for still hurting. "Good vibes only" is a spiritual bypass wearing a bumper sticker. Protecting ourselves from further abuse / Not wanting to further upset the person or system that hurt us |  This one deserves weight. Often the pressure to "just forgive" comes from the person or institution that caused harm. The church tells the abuse survivor to forgive the abuser. The family tells the wounded child not to make a scene. This is forgiveness weaponized — and we'll name that plainly throughout this series. The cultural myth of "forgive and forget" |  The Tutus address this directly. You cannot actually forget. And you shouldn't have to. Mpho Tutu writes that the idea of forgetting is not only impossible, it's actually counterproductive — memory is part of how we protect ourselves and stay honest. What happens when we skip to the “end”?? We don't actually move past the hurt. We move it underground. Resentment. Shame. Something that sits in us and ferments. The Tutus describe this as the "fourfold path" — and the first step is not resolution. It's telling the story. You cannot skip to the end. Telling the Story: The First Act of Healing The Tutus write: "The first and most important step in the Fourfold Path is to tell your story." Notice: they didn't say to resolve it… but to tell it. Why does this matter psychologically? There's substantial research behind this. Narrative therapy and trauma-informed psychology both support the idea that giving language to an experience is not just cathartic — it's neurologically significant. When we name something, we move it from the body's alarm system into the part of the brain that can actually process it. (Reference: Bessel van der Kolk, "The Body Keeps the Score" — the body holds what the mind won't name.) But there's a crucial distinction the Tutus make — and it's worth sitting with: RUMINATING on a story and TELLING it are not the same thing. Rumination is the loop. It's replaying the scene, re-feeling the wound, rehearsing what you should have said. It keeps us stuck in a cycle that actually reinforces the pain rather than processing it. Ruminating is like the broken record “That's an old tape, time to take it out of the VCR” Telling the story is different. It has a shape. A beginning, middle, and at least a provisional end. It has a witness. It moves outward rather than circling inward. Research on expressive writing (James Pennebaker, University of Texas) shows that people who write about difficult experiences in a structured way— not just venting, but actually narrating— show measurable improvements in psychological and even physical health. The Tutus frame this in deeply human terms: "When we tell our stories, we reclaim our humanity." The act of speaking what was done to us — rather than simply absorbing it — is how we refuse to let the wound become our whole identity. What Kind of Story Are We Telling? As we think perhaps about our own experiences of hurt, harm, or loss, it's worth asking: what kind of story are we telling? There's a spectrum of harm that's worth naming honestly: Some of what we carry is hurt — disappointment, unmet expectations, misunderstanding, relational friction. Real, worth naming, but perhaps not requiring the full weight of the forgiveness process. Some of what we carry is a genuine wrong — a betrayal, an act of violence, a sustained pattern of harm, an abuse of power. This is different. And treating it the same as ordinary hurt can minimize something that deserves to be named for what it is. The Tutus do not minimize harm. Mpho Tutu lost her husband to violent crime. Desmond Tutu spent his life in proximity to atrocity. This framework was forged in the context of apartheid, genocide, and profound injustice. It is not a self-help framework for minor inconveniences. It takes the weight of real wrong seriously. Part of telling your story is being honest about what actually happened — not inflating it, not minimizing it. Precision in our storytelling is an ACT OF DIGNITY. The Role of a Witness Here's something important: the Tutus don't imagine this as a solo process. Telling the story almost always requires someone to tell it to. What makes a good witness? Not someone who fixes it. Not someone who jumps to advice, or silver linings, or "well, have you thought about their perspective?" A witness is someone who receives your story with enough steadiness that you feel safe to tell it fully. In men's group: THREE people. The witness to receive the story, and also somebody with permission to ask questions about what they noticed in body language, follow up with questions about what's happening in the story teller's body, etc.  This is actually one of the most underrated spiritual gifts a person can offer another: the ministry of staying in the room without flinching. There's a reason confession has existed across almost every spiritual tradition in human history— not as a transaction for the pardon of wrongs, but as the practice of being heard by someone who doesn't run from the truth of what you've lived. Community implication: this is part of why we do this together. Not because church is a place to perform having it together, but because church can be— when we let it— a community of witnesses. People who are trained and willing to hold each other's real stories. (CARE IQ) What Forgiveness is NOT Before we wrap for today, let's clear some ground. The Tutus are direct about this: Forgiveness is not condoning what happened. Forgiveness is not forgetting. Forgiveness is not the same as reconciliation. (You can forgive someone and never have a relationship with them again. These are separate acts.) Forgiveness is not necessarily something you do for the other person. And forgiveness is not something you have to feel before you can choose it. Forgiveness is a practice you choose. Not an internal feeling you perform outwardly. We'll build on all of this in the weeks ahead. But naming what it isn't is part of how we clear space for what it actually is. Invitation/PAW Guided prompts: I want to invite you into a few minutes of quiet with a series of prompts. Optional: write it, draw it, sit with it. Hold a stone to represent it…  Think of something you're carrying. You don't have to name it out loud. Just let it come to mind. What actually happened? Try to name it with some precision — not to relive it, but to see it clearly. What did it cost you? Not what it "taught you," not what good came from it — what did it actually cost? Is there a word for what was done? Betrayal. Abandonment. Injustice. Violence. Neglect. Name it if you can. When and if you're ready in the coming days or weeks, think about if you're ready to tell it… to invite a witness in. Today I'm not asking you to forgive anything. I'm just asking you to be honest about what you're carrying. That's it. That's enough for today. Wrapping it Up Desmond Tutu said, "There is no future without forgiveness”... and I tend to agree with him. But we're not there yet. That's where we're going. Today we're just naming the yuck of it all, and naming that telling our story is in itself a critical first step in healing. That takes good courage! Next week, we'll be at Venn Coffee and Brewing to spend some slow, social time in conversation as community…   

Can stress, trauma, and unresolved emotions actually make you sick?In this eye-opening episode of The Whole Body Detox Show, David DeHaas dives deep into the science and natural healing strategies behind stress reduction, nervous system regulation, emotional detoxification, and whole-body wellness.Discover how chronic stress and elevated cortisol levels may contribute to anxiety, fatigue, weight gain, inflammation, immune dysfunction, and long-term health problems — and learn practical techniques that may help calm the nervous system naturally.In this episode, David discusses:• Andrew Huberman's physiological sigh breathing technique for anxiety relief• How cortisol impacts weight gain, fatigue, and chronic stress• The Japanese “third eye” pressure point for calming the nervous system• HeartMath coherence and frequency-based healing practices• Dr. James Pennebaker's expressive writing research on trauma healing• Nervous system regulation and vagus nerve activation• Grounding, earthing, sunlight exposure, and parasympathetic healing• Emotional detox and unresolved trauma stored in the body• Natural stress relief tools and holistic healing practices• Colon hydrotherapy and detoxification approaches used at Living Waters Wellness CenterDavid also shares insights from more than 20 years of helping people restore their health through detoxification, emotional processing, cleansing protocols, nervous system support, and natural healing therapies.Plus, hear updates about:• The Living Waters 10-Day Healing Retreat• Upcoming BioHack Boise wellness events• Volunteer opportunities at Living Waters Wellness Center• Natural approaches to restoring health from the inside outLearn more about Living Waters Wellness Center:Website: https://livingwaterscleanse.comWatch “The Four Natural Laws of Healing” and explore the 10-Day Healing Retreat designed to support cellular healing and detoxification naturally.Interested in biohacking and holistic wellness?Visit: https://biohackboise.comCall Living Waters Wellness Center:208-378-9911Thanks for joining us on The Whole Body Detox Show with David DeHaas from Living Waters Wellness Center, where miracles begin by healing from within.If this episode helped you better understand the connection between stress, trauma, anxiety, and physical health, share it with someone who may benefit from these natural healing tools. Don't forget to subscribe, leave a review, and follow for more conversations on detoxification, nervous system healing, emotional wellness, biohacking, and whole-body health.To learn more about the Living Waters 10-Day Healing Retreat and natural healing programs, visit:https://livingwaterscleanse.comFor upcoming biohacking events and wellness education, visit:https://biohackboise.comAnd remember — your body is not working against you. Sometimes it's simply waiting for the right signal to heal.Support the showReady for your healing journey?Visit our website: www.LivingWatersCleanse.com Or give us a call at: (208) 378-9911Stem Cell Activation Patches:www.StemCellPatch.netGet your Supplements and Natural Body Products Here:www.livingwaterscleanse.com/supplementsQI-Shield EMF Devices:Protect your whole home or office with a touric shield from EMF's. 1. QI Shield Covers 16'x16'2. QI Home Covers 50' x 50'3. QI Max Covers 250'x250'Click on link and enter Livingwaters in discount code section during checkoutMagnesium Soaks:Follow us on our socials: Living Waters Wellness CenterBitChute: www.bitchute.com/livingwaterswellnessRumble: www.rumble.com/living...

Best known for his longtime work with Delbert McClinton, James Pennebaker has been one of the most tasteful and versatile guitarists in Nashville for decades. Starting his professional career at just 19 years old with McClinton, he went on to become a key part of the band on and off for more than forty years.But Pennebaker is far more than just a sideman. He's a true multi-instrumentalist—equally comfortable on electric guitar, acoustic guitar, pedal steel, fiddle, mandolin, and more. Over the years he's recorded and performed with artists like John Fogerty, Bonnie Raitt, Willie Nelson, Lee Roy Parnell, and many others.Support the show

Ben Perreau has helped CEOs of some of the world's most influential companies define their next act. But instead of staying in the boardroom, he turned his attention to the managers on the front lines, the people who quietly make or break culture every day. In this episode, Ben joins Ashok to talk about why so many managers feel underprepared, how culture actually changes, and how his latest venture, Parafoil, is using psycholinguistics and AI to build better leaders in real time. From navigating billion dollar strategy shifts to coaching individual managers through difficult feedback conversations, Ben shares a wide ranging perspective on leadership, self-awareness, and the small but powerful rituals that shape great teams. Whether you're a CEO, a first-time manager, or considering your next step, this conversation will change how you think about leadership and how to measure it. Unlock the full potential of your product team with Integral's player coaches, experts in lean, human-centered design. Visit integral.io/convergence for a free Product Success Lab workshop to gain clarity and confidence in tackling any product design or engineering challenge. Inside the episode... Why most culture change doesn't start at the top, it starts with managers The massive training gap: 82% of managers feel underprepared The key differences between leadership, management, coaching, and mentorship How Parafoil uses psycholinguistics to help managers understand themselves and their teams What makes great CEOs different (hint: it's not just decision-making) Why "I," "you," and "we" in conversation say more than you think Concrete ways to measure leadership effectiveness and improve it The ethics of building AI for human development How organizations can avoid stagnation by rethinking their management layer Why the Beatles are a model for creative, high-performing teams Mentioned in this episode: Parafoil (https://parafoil.co) SY Partners Netflix personalization algorithms James Pennebaker and psycholinguistics Remarkable Paper Tablet Stanford d.school IDEO Google X Howard Schultz's investment firm MITI framework (Motivational Interviewing) (referenced implicitly in style) Unlock the full potential of your product team with Integral's player coaches, experts in lean, human-centered design. Visit integral.io/convergence for a free Product Success Lab workshop to gain clarity and confidence in tackling any product design or engineering challenge. Subscribe to the Convergence podcast wherever you get podcasts including video episodes to get updated on the other crucial conversations that we'll post on YouTube at youtube.com/@convergencefmpodcast Learn something? Give us a 5 star review and like the podcast on YouTube. It's how we grow.   Follow the Pod Linkedin: https://www.linkedin.com/company/convergence-podcast/ X: https://twitter.com/podconvergence Instagram: @podconvergence

Well... is it? Nearly half of young people say the future of the planet brings them mental distress. Not just young people either. More and more people of all ages are feeling something that feels like the thing we call climate anxiety. And for good reason: things not very brill, planet-wise.  But is climate anxiety something distinct from other worries? Is it just the latest snowflakey expression of more generally held worries about the future? Is it a mental health problem, or a social problem, both or neither?  And - whatever the hell it is - is it something we can really do anything about, short of actually stopping climate change? Joining me on this episode is academic, telly psychologist and prolific author Professor Geoff Beattie. Geoff's latest book, Understanding Climate Anxiety, is about - well - what it says.  We explore: is climate anxiety real? If so, how big a problem is it and for whom? And how can we help others (or ourselves)? Let me know your thoughts on the show - hello@yourbrainonclimate.com. Please rate, review and subscribe, and share the show on socials. Please consider chucking this humble indie podcaster a few quid at www.patreon.com/yourbrainonclimate. Owl noises = references: 13.16. Aaron Beck there, the father of CBT. 15.22. My piece for NEF about climate anxiety back in 2020, when I was in the midst of a proper wobble about things. 19.28. Values / Action Gap. I did a podcast all about that. 22.45. That survey of 10,000 young people in different countries, as covered in BBC. 35.40. Study: young people's climate anxiety may be more complicated. 44.09. James Pennebaker was one of the (academic) originators of the idea of 'disclosure' in psychology: that talking about stuff makes you feel better. The show is hosted and produced by me, Dave Powell. You can follow the show on instagram @yourbrainonclimate, and I occasionally put up a Substack. YBOC theme music and iterations thereof, by me.  Show logo by Arthur Stovell at https://mondial-studio.com/. 

What if just 15 minutes of writing a day could lower your blood pressure, ease anxiety, and even help you sleep better?In this episode, we're diving into the powerful tool of journaling. Whether you're struggling with sleep, stress, or emotional eating, journaling can be a powerful way to calm your mind and protect your brain—especially in midlife.What to Listen For:[00:03:00] Why journaling isn't just woo-woo—it's science-backed brain therapy[00:04:00] The emotional and physical health benefits of expressive writing[00:05:00] Dr. James Pennebaker's famous 15-minute journaling study[00:05:30] What brain scans reveal about writing and emotional regulation[00:06:30] How journaling helps make the “implicit explicit” and reduces overwhelm[00:08:00] Why journaling boosts emotional intelligence and boundaries[00:09:00] The 4 most powerful journaling methods—and when to use each[00:10:00] TLC method (from Thoughts Are Habits Too) for mastering emotional triggers[00:15:00] How to reframe difficult experiences with the "Alternate Ending" method[00:19:00] Tips to make journaling stick—even if it's never worked for you beforeJournaling doesn't have to be perfect. It doesn't have to be pretty.Try one of the four journaling methods from today's episode, download the TLC worksheet, and see what happens when you get your thoughts out of your head and onto paper.References:Matthew Lieberman, UCLA StudyJames Pennebaker, The Secret Life of Pronouns: What Our Words Say About UsRESOURCES: Register for the FREE Masterclass: 5 Keys to Protecting Your Brain Health Book a FREE Discovery Call with Amy Lang Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating. Follow Amy on Instagram @habitwhisperer

Pour bénéficier de 10% de remise sur les carnets de 23heures59 éditions (Carnet de la Curiosité, Carnet de Projet, Carnet du Temps, Carnet pour un Roman, Carnet pour Entreprendre), entrez le code LAPSYCHOLOGIEPOURTOUS10 à la commande : https://www.23heures59editions.com/Et si l'écriture pouvait être thérapeutique et avait de multiples vertus, telles que l'apaisement des émotions envahissantes, l'éclaircissement du mental ou encore la capacité à mieux affronter les défis de la vie?Alexandre Dana, passionné de livres, auteur, directeur de 23h59 éditions, éditeur chez Éditions Eyrolles, journaliste sur le podcast Métamorphose Podcast et co-fondateur de LiveMentor, a voulu comprendre le pouvoir thérapeutique de l'écriture.

In today's episode, Gina discusses how to provide yourself with a highly therapeutic, mentally healing process through writing in a journal. The work of psychologist James Pennebaker on the power of expressive writing is included. Using the journal as a venue for deep therapeutic work can be done independently and essentially without cost to the individual doing the writing. Unlock your own mental wellness using this readily available tool. Listen in today! Please visit our Sponsor Page to find all the links and codes for our awesome sponsors! https://www.theanxietycoachespodcast.com/sponsors/ Thank you for supporting The Anxiety Coaches Podcast. FREE MUST-HAVE RESOURCE FOR Calming Your Anxious Mind 10-Minute Body-Scan Meditation for Anxiety Anxiety Coaches Podcast Group Coaching link ACPGroupCoaching.com To learn more, go to: Website https://www.theanxietycoachespodcast.com Join our Group Coaching Full or Mini Membership Program Learn more about our One-on-One Coaching What is anxiety? Find even more peace and calm with our Supercast premium access membership: For $5 a month, all episodes are ad-free! https://anxietycoaches.supercast.com/ Here's what's included for $5/month: ❤ New Ad-Free episodes every Sunday and Wednesday ❤ Access to the entire Ad-free back-catalog with over 600 episodes ❤ Premium meditations recorded with you in mind ❤ And more fun surprises along the way! All this in your favorite podcast app! Quote: Writing helps people organize thoughts and give meaning to a traumatic experience. -James W. Pennebaker Chapters 0:26 Introduction to Expressive Writing 2:12 Who is James Pennebaker? 4:46 Handwriting vs. Typing 6:11 Emotional Expression and Healing 9:43 Writing for Clarity 11:38 Storytelling Through Writing 13:43 Invitation to Journal 15:31 Healing Through Writing 17:44 Reflective Prompts for Journaling 19:26 Closing Thoughts Summary In this episode of the Anxiety Coaches Podcast, I delve into the transformative practice of expressive writing, drawing on the groundbreaking research of psychologist James Pennebaker. I explore how expressing anxiety through journaling can significantly promote both emotional and physical healing. I emphasize that many people feel intimidated by journaling, often worrying about finding the "right" way to do it. Today, I introduce listeners to a powerful method backed by Pennebaker's extensive studies, which suggests that the efficacy of writing is rooted not in the medium, but in the authenticity of the expression itself. I start by discussing the often-debated question of whether it's better to write by hand or to type out journal entries. Drawing upon Pennebaker's findings, I've found that the key to reaping the benefits of expressive writing lies in the depth of engagement, regardless of the format. While some individuals may experience a stronger connection through handwriting due to its slower, more reflective nature, others may feel liberated when typing. Ultimately, what matters most is the act of putting words to paper, as it allows feelings and thoughts to find a voice. Throughout the episode, I highlight Pennebaker's assertion that emotional expression not only fosters healing but also improves physical health. I share insights into the profound impact of releasing pent-up emotions through writing, likening it to opening a valve that eases internal pressure. Writing helps people organize thoughts and give meaning to a traumatic experience. — James W. Pennebaker #Anxiety #ExpressiveWriting #Journaling #Pennebaker #MentalHealth #SelfCare #StressManagement #EmotionalHealing #WritingForAnxiety #QuietPower #InnerPeace #Wellness #Mindfulness #EmotionalWellbeing #SelfAwarenessJourney #WritingTherapy #EmotionalRelease #HealingThroughWriting #AnxietyRelief #StressReductionTechniques #JournalingPrompts #PennebakerMethod Learn more about your ad choices. Visit megaphone.fm/adchoices

In today's episode, Gina discusses how to provide yourself with a highly therapeutic, mentally healing process through writing in a journal. The work of psychologist James Pennebaker on the power of expressive writing is included. Using the journal as a venue for deep therapeutic work can be done independently and essentially without cost to the individual doing the writing. Unlock your own mental wellness using this readily available tool. Listen in today! Please visit our Sponsor Page to find all the links and codes for our awesome sponsors! https://www.theanxietycoachespodcast.com/sponsors/ Thank you for supporting The Anxiety Coaches Podcast. FREE MUST-HAVE RESOURCE FOR Calming Your Anxious Mind 10-Minute Body-Scan Meditation for Anxiety Anxiety Coaches Podcast Group Coaching link ACPGroupCoaching.com To learn more, go to: Website https://www.theanxietycoachespodcast.com Join our Group Coaching Full or Mini Membership Program Learn more about our One-on-One Coaching What is anxiety? Find even more peace and calm with our Supercast premium access membership: For $5 a month, all episodes are ad-free! https://anxietycoaches.supercast.com/ Here's what's included for $5/month: ❤ New Ad-Free episodes every Sunday and Wednesday ❤ Access to the entire Ad-free back-catalog with over 600 episodes ❤ Premium meditations recorded with you in mind ❤ And more fun surprises along the way! All this in your favorite podcast app! Quote: Writing helps people organize thoughts and give meaning to a traumatic experience. -James W. Pennebaker Chapters 0:26 Introduction to Expressive Writing 2:12 Who is James Pennebaker? 4:46 Handwriting vs. Typing 6:11 Emotional Expression and Healing 9:43 Writing for Clarity 11:38 Storytelling Through Writing 13:43 Invitation to Journal 15:31 Healing Through Writing 17:44 Reflective Prompts for Journaling 19:26 Closing Thoughts Summary In this episode of the Anxiety Coaches Podcast, I delve into the transformative practice of expressive writing, drawing on the groundbreaking research of psychologist James Pennebaker. I explore how expressing anxiety through journaling can significantly promote both emotional and physical healing. I emphasize that many people feel intimidated by journaling, often worrying about finding the "right" way to do it. Today, I introduce listeners to a powerful method backed by Pennebaker's extensive studies, which suggests that the efficacy of writing is rooted not in the medium, but in the authenticity of the expression itself. I start by discussing the often-debated question of whether it's better to write by hand or to type out journal entries. Drawing upon Pennebaker's findings, I've found that the key to reaping the benefits of expressive writing lies in the depth of engagement, regardless of the format. While some individuals may experience a stronger connection through handwriting due to its slower, more reflective nature, others may feel liberated when typing. Ultimately, what matters most is the act of putting words to paper, as it allows feelings and thoughts to find a voice. Throughout the episode, I highlight Pennebaker's assertion that emotional expression not only fosters healing but also improves physical health. I share insights into the profound impact of releasing pent-up emotions through writing, likening it to opening a valve that eases internal pressure. Writing helps people organize thoughts and give meaning to a traumatic experience. — James W. Pennebaker #Anxiety #ExpressiveWriting #Journaling #Pennebaker #MentalHealth #SelfCare #StressManagement #EmotionalHealing #WritingForAnxiety #QuietPower #InnerPeace #Wellness #Mindfulness #EmotionalWellbeing #SelfAwarenessJourney #WritingTherapy #EmotionalRelease #HealingThroughWriting #AnxietyRelief #StressReductionTechniques #JournalingPrompts #PennebakerMethod Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The Shame We Carry: Giving Voice to the Unspoken In this special episode of the Human Intimacy Podcast, Dr. Kevin Skinner and co-host MaryAnn Michaelis delve into the profound impact of shame, secrecy, and silent suffering in relationships—especially in the context of sexual betrayal. They explore the internal negotiations we make with ourselves to hide the parts we fear will lead to rejection, and the cultural contradictions that often deepen our shame. Drawing from decades of clinical experience, research, and personal insights, they emphasize that healing begins when we give voice to the unspoken. Whether it's through journaling, therapy, or a safe disclosure process, naming our shame and speaking our secrets out loud—especially in safe spaces—can free us from isolation, enhance emotional and physical health, and open the door to deeper connection. Listeners will learn how shame manifests in the body, how to recognize its signals, and why expressive writing and safe vulnerability are powerful healing tools. The conversation also highlights how shame affects both betrayed partners and those who have acted out, and how couples can begin to talk honestly—when the timing and safety are right. Key Topics Covered: - The burden of silent suffering and hidden behaviors - The role of internal negotiation and self-deception - Cultural contradictions around sexuality and shame - The physiological impact of shame (e.g., depression, immune suppression) - The healing power of expressive writing and confession - How to recognize shame in the body - The need for safe environments for vulnerability and honesty - Why shame must be addressed in any path to relationship healing Resources & References Mentioned: - Dr. James Pennebaker's research on expressive writing and its impact on depression and immune health   - Brené Brown's work on vulnerability, shame, and the neuroscience of shame ("shame hits the brain like blunt force trauma")   - Anna Lembke's quote: “Recounting our experiences gives us mastery over them”   - Discussion of shame-centered PTSD framework by Terry Taylor, visualizing shame at the core with different protective reactions (anger, avoidance, depression, addiction)   - Dr. Skinner's 100-Day Courses for betrayed partners and those who have acted out, including targeted strategies to address shame   - Mention of the movie Frozen — and the lesson of “Let It Go” as a metaphor for releasing shame and emotional burdens Takeaway Message:  Shame thrives in silence. Healing begins when we find the courage and the safety to speak. Whether through writing, therapy, or trusted relationships, naming and voicing our hidden experiences gives us freedom, connection, and hope.

The Healing Power of Expressive Writing: An Interview with Dr. Jamie Pennebaker In this enlightening episode, we delve into the transformative world of expressive writing with Dr. Jamie Pennebaker, a leading researcher in the field. Dr. Pennebaker recounts the fascinating journey from his initial studies on the impact of journaling on overcoming trauma to the development of the computer program, Linguistic Inquiry and Word Count (LIWC). Discover how expressive writing can remarkably improve physical and mental health, the significance of language in understanding emotional states, and practical advice for implementing these insights into daily life. Whether it's navigating personal hardships or fostering self-awareness, this conversation uncovers the profound benefits of putting thoughts into words. 00:00 Introduction and Welcome 00:31 Discovering the Power of Expressive Writing 03:09 The First Study and Its Impact 06:02 Methodology and Instructions for Expressive Writing 09:48 Health Benefits and Challenges of Expressive Writing 17:07 Exploring Language and Mental Health 39:30 Case Study: Kathleen Folbigg and Text Analysis 43:16 Reflections and Future Outlook   Mental Health Resources Australia:  * Lifeline Australia: 13 11 14 or lifeline.org.au  * Beyond Blue: 1300 22 4636 or beyondblue.org.au  * 1800RESPECT: 1800 737 732 or 1800respect.org.au  * Kids Helpline: 1800 55 1800 or kidshelpline.com.au  * SANE Australia: 1800 187 263 or sane.org   United States:  * National Sexual Assault Hotline: 1-800-656-HOPE or RAINN (Rape, Abuse & Incest National Network) at rainn.org  * National Suicide Prevention Lifeline: 988  * Crisis Text Line: Text HOME to 741741  * The National Alliance on Mental Illness (NAMI): 1-800-950-NAMI (6264) or nami.org  * Substance Abuse and Mental Health Services Administration (SAMHSA): 1-800-662-HELP (4357) or samhsa.gov   United Kingdom:  * National Domestic Abuse Helpline: 0808 2000 247 or nationaldahelpline.org.uk  * Rape Crisis England & Wales: 0808 802 9999 or rapecrisis.org.uk  * Samaritans: 116 123 or samaritans.org  * Mind: 0300 123 3393 or mind.org.uk  * Shout Crisis Text Line: Text SHOUT to 85258  * NHS mental health services: via your GP or the NHS website.  

Magsamen and Ross emphasize the transformative power of art, in all its forms. It impacts neural circuitry, physiology, and behavior, enhancing physical and mental well-being, reducing stress, improving cognitive function, and fostering social connections. They highlight the importance of integrating the arts in healthcare, education, and community building. Susan Magsamen is the founder and executive director of the International Arts + Mind Lab, Center for Applied Neuroaesthethics (known as the IAM Lab) at Johns Hopkins University School of Medicine, where she's a faculty member in the Department of Neurology. Ivy Ross is Chief Design Officer of Consumer Devices at Google and has led teams that have won hundreds of design awards. She's a National Endowment for the Arts grant recipient and was ninth on Fast Company's list of the 100 Most Creative People in Business in 2019. Susan Magsamen and Ivy Ross are Co-authors of Your Brain on Art: How the Arts Transform Us. (Random House 2023)Interview Date: 10/14/2024 Tags: Susan Magsamen, Ivy Ross, doodling, E.O. Wilson, salience, neuro arts, neuroaesthetics, improv, endocrine system, James Pennebaker, Stuart Brown, play, neurosynapses, John Krakauer, Art & Creativity, Health & Healing, Personal Transformation

Learn the skills to regulate your emotions, join the membership: https://courses.therapyinanutshell.com/membership Check out Anna's channel here: https://www.youtube.com/channel/UCCZlDCbFTqHkzV_rUP4V5bg In this episode, we delve into the concept of complex PTSD and how dysregulation plays a key role in its manifestation. Highlighting the groundbreaking work by James Pennebaker, a psychology professor, we discuss a study where participants wrote about their traumatic experiences for 15 minutes over four days, resulting in significant emotional and physiological improvements. Additionally, we explore the neurobiological impact of early trauma and its effects on processing thoughts and feelings. The episode emphasizes the therapeutic benefits of writing in regulating the nervous system and emotional well-being. Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com Support my mission on Patreon: https://www.patreon.com/therapyinanutshell Sign up for my newsletter: https://www.therapyinanutshell.com Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books  Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

Evidence from the guy who pioneered the science.James Pennebaker is Professor Emeritus of Psychology at the University of Texas at Austin. He is known for his early research on expressive writing and health. More recently, he has pioneered ways to study people's personalities and behaviors through the analysis of their language use. His text analysis program LIWC is used across disciplines. Author of over 300 scientific articles and 8 books, his research has affected our understanding and treatment of mental and physical health of people dealing with upheavals in their lives.In this episode we talk about:The specific form of journaling, called expressive writing or therapeutic journaling, that he invented and studied. Other kinds of journaling such as to-do lists and gratitude lists. Why writing things down helps shift our perspective on our stress or trauma. How that can lead to a cascade of benefits, from improved sleep to improved working memoryAnd why Pennebaker, who's a very laid-back dude, is so laid-back about how often we need to journal in order to derive its benefitsDump It Here journal is available now. https://shop.danharris.com/ Sign up for Dan's weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/pennebaker-860See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Julie talks with James Pennebaker, a social psychologist and language expert who is a Professor Emeritus of Psychology at UT Austin who is the author or editor of 12 books and over 300 articles. Get his book here: https://amzn.to/3YFhgPz Join Julie live Monday, Tuesday, and Wednesday at 1p PT, call in number: 844-861-5537Check out other Julie Hartman videos: https://www.youtube.com/@juliehartman Follow Julie Hartman on social media: Website: https://juliehartmanshow.com/Instagram: https://www.instagram.com/julierhartman/X: https://twitter.com/JulieRHartmanSee omnystudio.com/listener for privacy information.

If you've sought help for trauma-related symptoms you were probably told you needed to TALK about it. But a growing body of research shows that one of the most effective therapies for healing depression, anxiety and trauma is WRITING. In this video, I interview James Pennebaker, PhD, professor emeritus of psychology at the University of Texas at Austin. My work has been informed by his work since I first began Crappy Childhood Fairy, and this year I got to meet him in Austin and ask a thousand questions. This video was recorded later. Dr. Pennebaker's visionary work has been evaluated in more than 2000 peer-reviewed studies showing that writing is not only therapeutic but has lasting physiological, psychological and emotional benefits that can be measured after just one session. Try the FREE Daily Practice Course: FREE PDF Download: https://bit.ly/3Y4263I

I. Me. My. You. He. She. They. It. To. Of. For. These are all words we use without a second thought. But psychologist James Pennebaker says if we pay close attention to the patterns in speech and writing, we can understand profound things about others, and even ourselves.For more on the relationship between language and our minds, check out this classic Hidden Brain episode: https://hiddenbrain.org/podcast/watch-your-mouth/

Navigating the Early Stages of Sexual Betrayal Trauma: Understanding, Healing, and Support In this episode of the Human Intimacy Podcast, Dr. Kevin Skinner and his colleague MaryAnn Michaelis delve into the emotional and psychological impacts that arise immediately after discovering a partner's sexual betrayal. The conversation centers on the shock and disorientation many betrayed partners experience, and the varied ways they respond—either by isolating themselves or sharing their pain publicly. Dr. Skinner and MaryAnn emphasize the importance of recognizing and addressing betrayal trauma, providing validation for those suffering from overwhelming emotions such as confusion, anxiety, and shame. They share insights from personal experiences, research, and clinical practices, highlighting the significance of qualified therapeutic support and proper disclosure processes. Key strategies for coping include gathering information, orienting oneself to the new reality, setting boundaries, and seeking trauma-informed therapy and support groups. Dr. Skinner also introduces the 100 Days to Healing course, designed to provide education, validation, and practical steps toward recovery from betrayal trauma. Resources Mentioned: Books: Opening Up by Dr. James Pennebaker (on the effects of keeping trauma and stories hidden) What Can I Do About Me? by Rhyll Croshaw (on navigating the shame and isolation caused by sexual addiction and betrayal) The Betrayal Bond by Patrick Carnes (on understanding and healing from betrayal trauma) Treating Trauma from Sexual Betrayal by Dr. Kevin Skinner (on healing from the trauma caused by sexual betrayal) 2. Therapeutic Tools: EMDR (Eye Movement Desensitization and Reprocessing) ART (Accelerated Resolution Therapy)** (trauma-focused treatments for PTSD symptoms) Disclosure Process: Properly addressing the details of the betrayal with professional guidance to avoid staggered disclosures and foster healing. Certified Sex Addiction Therapists (CSAT) and Certified Partner Trauma Therapists (CPTT): Recommended professionals for working through sexual betrayal trauma. 3. Courses and Support: 100 Days to Healing Course (available at humanintimacy.com): A video-based course offering education and strategies to cope with betrayal trauma. Support Groups: Highlighted as critical for connecting with others who have experienced betrayal, offering validation, resources, and a sense of community. 4. Podcast Contact:   Email: Questions@humanintimacy.com (for listener advice and sharing experiences).

In this episode of The Human Intimacy Podcast, Dr. Kevin Skinner and his colleague Marianne Michaelis explore the concept of confession as a means of healing relationships and releasing personal burdens. They discuss how fear, shame, and secrecy can create emotional and physiological stress, often leading to isolation. By sharing deeply held secrets and engaging in radical honesty, individuals can experience relief, connection, and personal growth. The conversation emphasizes the importance of being vulnerable and honest in relationships while acknowledging the complexities and need for thoughtful preparation, particularly in situations of betrayal. They highlight the benefits of confession for emotional healing, how it can improve physiological well-being, and its potential to strengthen relationships. Both hosts stress the importance of creating a safe, empathetic space for such disclosures, cautioning against impulsive revelations that could cause further harm. The episode concludes with practical advice for listeners on how to approach confession, emphasizing that true healing comes when individuals are willing to be fully seen and supported. Resources Discussed Here is a list of resources discussed in the podcast: 1. Dr. James Pennebaker's Book – Opening Up: The Healing Power of Expressing Emotions    - This book explores how disclosing emotional experiences can improve mental and physical health. 2. Brené Brown's Work on Shame and Vulnerability    - Referenced for her concept of shame thriving in secrecy, silence, and judgment, and how the antidote is vulnerability and openness. 3. Anna Lembke's Book – Dopamine Nation    - Mentioned for insights on radical honesty and its role in promoting self-awareness, improving emotional regulation, and fostering intimate human connections. 4. Gavin de Becker's Book – The Gift of Fear    - Referenced for his concept that fear evolves and shifts as we face it, helping to break down barriers of fear in relationships. 5. HumanIntimacy.com    - Hosts Dr. Kevin Skinner and Marianne Michaelis mentioned their website, which provides free resources, past webinars, and additional tools on intimacy and relationship healing. These resources offer further reading on vulnerability, shame, honesty, and their impact on healing and relationships.

What is the best speaker for my Deluxe Reverb, is one of the most asked questions of all-time. A friend recently asked me about doing an episode on this topic, and added that I should give it some added weightiness by finding out what all the pros I know use. So I queried Brent Mason, John Leventhal, Tom Bukovac, Duke Levine, Luke McQeary, JD Simo, Guthrie Trapp, Redd Volkaert, Steve Wariner, James Pennebaker, Jeff King, Jerry McPherson, Rob McNelley, Jedd Hughes, Stuie French, Ryan Wariner, Andy Reiss, Derek Wells, and Kenny Vaughan to find out what they prefer in their Deluxe Reverb. I thought we would have a huge variety of speakers, but surprisingly, it really came down to 3-types. Today we compare those 3 varieties, and look at their strengths and weaknesses. We also look at the stock speakers that were shipped with vintage (1963-1967) BF Deluxe Reverb amps, and why most players don't use them.Follow me on Instagramhttps://www.instagram.com/askzac/To Support the Channel:Patreon  https://www.patreon.com/AskZacTip jar:  https://paypal.me/AskZacVenmo @AskZac Or check out my store for merch  - https://my-store-be0243.creator-spring.com/#askzac #deluxereverb #zacchildsSupport the show

In this episode, we dive deep into the Expressive Writing Paradigm, exploring how storytelling and writing can serve as powerful tools for emotional healing and overcoming trauma. Inspired by the groundbreaking work of Dr. James Pennebaker, we discuss the science behind how expressive writing helps individuals process difficult emotions, reduce stress, and even improve physical health. Today, I am joined by Emerald Norman, and we explore key studies demonstrating how writing can alleviate symptoms of PTSD, depression, and anxiety. Discover how simple writing exercises can transform trauma into a narrative that promotes resilience, emotional regulation, and long-term healing.

In this episode, we dive into the fascinating world of expressive writing and explore how turning your trauma into a narrative can lead to real mental and physical benefits. Join us as we break down the science behind the Expressive Writing Paradigm and share groundbreaking research by Dr. James Pennebaker and others. From reducing PTSD symptoms to improving mood and stress levels, discover how this simple yet powerful technique can help you process emotions, gain new insights, and ultimately promote long-term healing.

Healing is in the air! Ready to break free from narcissistic abuse? Discover these 5 essential books to help you heal, release the fear, and rebuild your life. Learn how to break free from toxic patterns, regain your self-esteem, and find inner peace.     Steph discusses the need to focus on healing from narcissistic abuse through recommended resources, emphasizing the importance of moving beyond seeking validation through shared traumatic experiences.   Book Recommendations:   It's Not You: Indentifying and Healing from Narcissistic People by Dr. Ramani Durvasula, PhD - https://amzn.to/4d7RJn9 Focuses on healing from narcissistic abuse rather than discussing the abuser, providing insights into recovery.   Why Does He Do That: Inside the Minds of Angry and Controlling Men by Lundy Bancroft - https://amzn.to/3SzJrfg Explores the mindset of abusive men, offering understanding and validation for those recovering from such relationships.   Invisible Chains: Overcoming Coercive Control in Your Intimate Relationship by: Lisa Aronson Fontes, PhD - https://amzn.to/3WRjMla Offers comprehensive guidance for those still in abusive relationships, covering practical aspects like finances and children.   Boundary Boss, Terri Cole: the Essential Guide to Talk True, Be Seen, and (Finally) Live Free - https://amzn.to/4cgCKWt Provides concrete tips and scripts for setting and maintaining boundaries, especially with toxic individuals.   Writing to Heal: A Guided Journal for Recovering from Trauma and Emotional Upheaval by James Pennebaker, PhD - https://amzn.to/3WNaTst Encourages journaling as a therapeutic tool to process and release trauma, with proven psychological and physiological benefits. What's on the Horizon Shifting Focus to Healing and Thriving: Steph emphasizes the need to focus on healing and thriving rather than dwelling on the trauma and identity tied to narcissistic abuse. Seeking ways to find our voice and create meaning through interests that light us up and help give us something to build and look forward to each day, whether a blog, a product, a hobby to share publicly to gain confidence being seen and standing in your power.   Personal Experience and Self-Care: She shares her personal journey and the importance of self-care to get through the worst of times and deeper emotional work. Steph intends to develop resources like an eBook and mini-course to help others in similar situations. Watch for announcements about these and a curated newsletter focused on healing and thriving.   Engagement and Community Support: She encourages listeners to engage with her content, share their own recommendations, and leave feedback to foster a supportive community for healing from narcissistic abuse.   Thank you for listening! Sending lots of Love, light, and prayers to you!!   Love you! Steph xoxo *This may contain affiliate links, which means I may receive a small commission at no cost to you if you purchase through a link here. I would never recommend a product I don't use or love myself!  

Dr. Wendy is offering her Wendy Wisdom with her drive by makeshift relationship advice. Plus we are talking to James Pennebaker about the science and benefits behind journaling. We are talking words that heal. #RelationshipAdvice #Relationships #RelationshipGoals #MatureLove #Journaling #ExpressiveWriting #WordsThatHeal #HealthyLove #ScienceofLove

James W. Pennebaker is Professor Emeritus of Psychology. He is continuing to explore natural language use, group dynamics, and personality in both laboratory and real world settings. His earlier work on expressive writing found that physical health and work performance can improve by simple writing and/or talking exercises. Author or editor of 12 books and over 300 articles, Pennebaker has received numerous research and teaching awards and honors. Books include: "Expressive Writing: Words That Heal""Opening Up by Writing It Down: How Expressive Writing Improves Health and Eases Emotional Pain""The Secret Life of Pronouns: What Our Words Say About Us"

Ask me a QHello Bright Minds, I'm inspired to bring you this episode as I've been invited to be part of a 'Human Library' at CIPD's Festival of Work where my title is "How to not burnout as a parent of a neurodiverse or challenge child." Journaling or 'free-writing' as a I call it has been one of my consistently useful coping tools, especially over the last two years, and I'll be talking about that.I'm talking you through the science of a very specific journaling protocol that has a very significant evidence base in the academic research literature. It was developed by Professor James Pennebaker in 1986.Here are the links I mention in the episode:Caremail: https://www.subscribepage.com/comebackcommunity Huberman Lab podcast 20/11/23 A Science-Supported Journaling Protocol to Improve Mental & Physical Health: https://www.hubermanlab.com/episode/a-science-supported-journaling-protocol-to-improve-mental-physical-health Professor James Pennebaker research: https://liberalarts.utexas.edu/psychology/faculty/pennebak Emotional and physical health benefits of expressive writing (summary of research findings) by Baikie & Wilhelm (2018) published in Advances of Psychiatric Treatment:  https://www.cambridge.org/core/journals/advances-in-psychiatric-treatment/article/emotional-and-physical-health-benefits-of-expressive-writing/ED2976A61F5DE56B46F07A1CE9EA9F9F Therapist Uncensored podcast episode 225 with James Pennebaker: https://therapistuncensored.com/episodes/neuroscience-proven-writing-protocol-james-pennebaker-225/ Opening Up by Writing It Down: How Expressive Writing Improves Health and Eases Emotional Pain: https://www.amazon.com/dp/B01GK5817W/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1 MORE FOR YOU DM Jessica on instagram @comebackcommuk Join a free expert 'Comeback Conversation' Q&A event Read Mothers Work! How to Get a Grip on Guilt and Make a Smooth Return to Work by Jessica Chivers. Watch five coachees talk about working with us Tell your HR team about Comeback Community with this 1 minute explainer film

 To Support the Channel:Patreon  https://www.patreon.com/AskZacTip jar:  https://paypal.me/AskZacVenmo @AskZac Or check out my store for merch  - https://my-store-be0243.creator-spring.com/Today we look back at Delbert McClinton's 1989 Alligator Records release, Live From Austin. The year it was released, I was 16 and a drummer friend gave me this album on cassette, and I completely wore it out. Having not been exposed to much besides top-40 of the 1980s, and the contemporary gospel music of the day, The Texas Roadhouse music of McClinton was a revelation with its big, sweaty horns, incredibly tight rhythm section, and fine harp work. The band also featured the guitar work of David Millsap and Stephen Bruton, who brilliantly complemented each other with both their tones and parts. In a conversation with another Delbert veteran, James Pennebaker, I was clued into the fact that Bruton was sitting in with the band for the Austin City Limits TV taping that was also used as the audio for the "Live From Austin" album. Besides diving in on this wonderful album, we also take a look at the influence of the late great Stephen Bruton.Amazon Link to albumhttps://amzn.to/3Vg7fW2Spotifyhttps://open.spotify.com/album/3G0J7CgCqslFZf9XMSimIj?si=zTuTt-_qRKWqIOwfToJ-8QBruton playlisthttps://open.spotify.com/playlist/6MSreKA4PmWffPtJ1wJoZ3?si=96fc6ab90856495dStrings: D'Addario NYXL 95-44https://amzn.to/41rnl0V2023 Headstrong Lil' King with 12" Eminence GA-SC64 speakerhttps://headstrongamps.com/lil-king-amp#askzac #stephenbruton #delbertmcclinton Support the Show.

This week, writing coach and author Ally Fallon is back to talk about the transformative, scientific, healing power of writing, specifically, writing about your life experiences. Here's why: writing aids in organizing thoughts and emotions, which can help manage the distress from traumatic events. In many ways, this exercise is based upon the work of Dr. James Pennebaker, and requires nothing more than a pen, and paper, and between 15-30 minutes each day. Its efficacy is backed by over 200 peer-reviewed studies. And if you're like me, eager to move forward and experience transformation in life, it is a powerful tool to employ. We're also going to talk about the pain of resistance and how writing aided her healing of an autoimmune disease. Episode Links: Show Notes Buy my NEW BOOK "Healing What You Can't Erase" here! Invite me to speak at your church or event. Connect with me @WINTODAYChris on Instagram, Facebook, Twitter, and YouTube.

How do you write a story about your trauma and sexual experiences? In part 3 of this 4-part series, Wendell Moss shares his story: "Sex & Sexuality"If you love story work, you'd love Husband Material Groups.Apply to join a group at husbandmaterial.com/groupDrew Boa (MA, PSAP) a Certified Unwanted Guide and Inner Child Recovery Specialist. Drew is the founder of Husband Material, where he helps men outgrow porn. Learn more at husbandmaterial.comWendell Moss (MA, LMHC) is a therapist, lead instructor, and facilitator at The Allender Center. Wendell serves as adjunct faculty at The Seattle School Of Theology & Psychology. Email Wendell at bishopmoss@gmail.comMarcus Spaur is a Certified Husband Material Coach, Inner Child Recovery Specialist, and CCAR Coach. Marcus is the founder of Between The Covers Coaching. Learn more at betweenthecoverscoaching.comChris Inman (M.Div, PSAP) is a Certified Unwanted Guide and Certified Professional Recovery Coach. Chris is the founder of Porn-Free Masculinity. Email Chris at chris@np-recovery.comResources For Story Writing (including paid links):Story Writing Resources, by Adam Young (free PDF documents)Expressive Writing: Words That Heal, by Dr. James Pennebaker and Dr. John Evans (book)Take the Husband Material Journey... Step 1: Listen to this podcast or watch on YouTube Step 2: Join the private Husband Material Community Step 3: Take the free mini-course: How To Outgrow Porn Step 4: Try the all-in-one program: Husband Material Academy Thanks for listening!

Is grade inflation on the rise? How much does your G.P.A. matter in the long run? And when did M.I.T., of all places, become “the cool university”? SOURCES:Scott Hugo, housing justice attorney at Oakland City Attorney's Office.Bob Ladouceur, former head football coach at De La Salle High School.Jon Marcus, writer at The Hechinger Report.Amelia Nierenberg, Connecticut correspondent for The New York Times. James Pennebaker, professor emeritus of psychology at the University of Texas at Austin.Stuart Rojstaczer, writer and former professor of geophysics at Duke University. RESOURCES:"Making the (Letter) Grade: The Incentive Effects of Mandatory Pass/Fail Courses," by Kristin Butcher, Patrick J. McEwan, and Akila Weerapana (Education Finance and Policy, 2023)."To Help New Students Adapt, Some Colleges Are Eliminating Grades," by Jon Marcus (NPR from Hechinger Report, 2023)."Grade Inflation Continues to Grow in the Past Decade," by Edgar I. Sanchez and Raeal Moore (ACT Research, 2022)."Why Good Teaching Evaluations May Reward Bad Teaching: On Grade Inflation and Other Unintended Consequences of Student Evaluations," by Wolfgang Stroebe (Perspectives on Psychological Science, 2016)."Grade Inflation at American Colleges and Universities," by Stuart Rojstaczer (GradeInflation.com, 2016).Chasing Perfection: The Principles Behind Winning Football the De La Salle Way, by Bob Ladouceur and Neil Hayes (2015)."Daily Online Testing in Large Classes: Boosting College Performance while Reducing Achievement Gaps," by James W. Pennebaker, Samuel D. Gosling, and Jason D. Ferrell (PLOS One, 2013). EXTRAS:"Higher Education Is Broken. Can It Be Fixed?" by People I (Mostly) Admire (2023)."Freakonomics Radio Goes Back to School," series by Freakonomics Radio (2022).

Writing can be a powerful tool to help people work through challenges in their lives and improve their mental health. James Pennebaker, PhD, of the University of Texas at Austin, talks about why expressive writing can be good for mental health and how to try it. He also discusses his research on language use, and how analyzing the words that people use in their daily lives can offer insights into their emotions, motivations and personality. For transcripts, links and more information, please visit the Speaking of Psychology Homepage.

With your co-hostesses: Pam Blizzard from RecoveredPeace.com Lyschel Burket from HopeRedefined.org Bonny Burns from StrongWives.com Listen now: Today, Pam and I are finishing our conversation around “How Do I Know That I'm Healing.” (Lyschel still isn't with us, but she will be back soon!   We have a practical conversation, about things you can do to assess are you healing or stuck? We Will be Discussing: What can she practically do to help her move forward in her healing and recovery? What hope can we leave our listeners? Resources mentioned in this show: Writing to Heal by James Pennebaker, Ph.D Clearing Cognitive Distortions by Pam Blizzard 22 Examples of Cognitive Distortions and Worksheet from Positive Psychology Scripture references: 2 Corinthians 10:5 Help Us Help Others

Co-hosts Ann and Sue discuss this powerful tool directly with the original researcher, Dr. James Pennebaker. While expressive writing is not a simple "elixir" to cure mental or physical illness, Dr. Pennebaker has dedicated years of research and found it to be an effective method of healing for many people. Going straight for the hardest memory is hard, but replicates many techniques used by therapists yet without the cost and accessibility barriers. www.therapistuncensored.com/tu225. www.securerelatingbook.com

On this week's episode of Enneagram IRL, we meet with Dr. Meg Arroll (PhD, CPsychol, CSci, AFBPsS, FHEA, MISCPAccred), a chartered psychologist, scientist and author with a specialist focus on behavioural psychology related to health and wellness, invisible/misunderstood illness and everyday trauma. Dr Meg has published widely in peer-reviewed journals including British Medical Journal (Open) and Medical Hypotheses, in addition to seven mainstream books for the public on topics ranging from chronic fatigue to emotional eating. Dr Meg works on a 1-2-1 basis with individuals, in corporate settings to improve health and performance and as an advisor to brands and the media. As a regular contributor to commercial publications such as The Daily Mail and Psychologies magazine, Dr Meg translates complex scientific theories and research for public dissemination.Meg has held academic positions at a number of universities and is currently an assessor for the British Psychological Society's chartered route in coaching psychology. She's busy promoting her most recent book Tiny Traumas around the world, across 33 publication territories including the UK, USA, throughout Europe, South America, Asia and Australasia and splits her time between London and the southern states of the US.Grab her book here!

Welcome back to our 21 Day Weight Loss Challenge. Today, we're diving into the complex relationship between stress and weight. Stress, whether positive or negative, can wreak havoc on our lives, influencing our daily choices, sleep, and significantly impacting our weight and overall health. It's crucial to understand that chronic stress can trigger the release of cortisol, which may increase appetite and cravings for unhealthy foods, leading to emotional eating and making it harder to maintain healthy eating habits. To combat stress, I recommend incorporating a guided meditation practice into your routine. It's a simple, time-efficient method that can have a profound impact on reducing stress levels. Meditation helps calm the mind and can improve emotional well-being. I suggest trying out meditation apps like Calm or Headspace, or even free sessions on YouTube. Remember to schedule a regular time for this practice to build a habit that contributes to your weight loss journey. Additionally, I shared a story about how stress can affect blood sugars, highlighting the importance of managing stress for overall health. A friend's patient experienced significant blood sugar spikes when stressed, as monitored by a continuous glucose monitor, emphasizing the need to rethink our engagement with stress. Another powerful tool I discussed is expressive writing, based on the work of social psychologist James Pennebaker. The Pennebaker Protocol involves writing sessions where you explore troubling or traumatic events, focusing on the facts, your feelings during the event, and your current feelings. This practice has been linked to long-term benefits like improved well-being and decreased doctor visits. Today's assignment is to use your journal to reflect on the relationship between stress and your eating habits. Identify stress triggers, analyze how stress affects your eating patterns, evaluate your coping mechanisms, and consider the immediate effects of meditation on your stress levels. Finally, brainstorm strategies to better manage stress and prevent it from impacting your eating habits negatively. Remember, small habits can have a huge impact. By managing stress effectively, we can make significant strides in our weight loss journey. Stay tuned for more insights as we continue our 21 Day Challenge. Visit: https://www.drmarbas.com/

If you had childhood trauma and you're still relying on conventional approaches to heal, you may still be suffering with symptoms and losing hope that healing can happen. Talking about your traumatic experiences may NOT be the best way to heal from what happened to you in childhood. In fact it can activate neural circuits related to the *stress response* – that make it harder to think, harder to focus and next to impossible to process your emotions! But there's a better way. In this video I talk about 30 years of research that shows that writing about traumatic experiences has powerful healing effects. I highlight the recent podcast from Andrew Huberman @hubermanlab, summarizing the work of Dr. James Pennebaker (and subsequent peer-reviewed studies based on his work). Next Up: Learn My Daily Practice Techniques here: http://bit.ly/CCF_DailyPractice You can listen to the @hubermanlab post "A Science Supported Journaling Protocol to Improve Mental & Physical Health" here: https://youtu.be/wAZn9dF3XTo?si=07-48lub-y-V6iE8 You can learn about Dr. Pennebaker and his work here: https://bit.ly/47CZ7ng Take my FREE Course or Quizzes: https://bit.ly/40M2YeW Enroll in my Courses or Membership: https://bit.ly/3HP5qcf Send your questions & comments to: hello@crappychildhoodfairy.com

In this enlightening episode of the Journal with Jenny podcast, Jenny discusses the amazing potential of expressive writing based on the research of renowned psychologist, Dr. James Pennebaker. Dr. Pennebaker's groundbreaking studies have revealed the profound connection between writing, emotional healing, and overall well-being. Discover the incredible benefits of putting pen to paper, as Jenny explains the science and psychology behind this therapeutic practice. This episode explorex the secrets of language and helps you discover how your choice of words can foster personal growth and healing. Dr. Pennebaker's research sheds light on the incredible power of expressive writing to transform our lives from within. Join Jenny in embracing the healing potential of expressive writing. Subscribe, leave a five-star review, and share this episode with friends to spread the word about the incredible journey of self-discovery and healing through journaling. Explore Jennifer Troester's journaling journey: Website: ⁠https://www.jennifertroester.com⁠ Instagram: @jennifertroesterwrites ⁠https://www.instagram.com/jennifertroesterwrites/⁠  TikTok: ⁠https://www.tiktok.com/@jennifertroesterwrites⁠  Linkedin: ⁠https://www.linkedin.com/in/jennifer-troester-76b7531ab/⁠ Facebook Page: ⁠https://www.facebook.com/jennifertroesterwrites/⁠  Download my Ultimate Journal Guide:  ⁠⁠https://www.jennifertroester.com/ultimate-journal-guide⁠

                                                          Professor James Pennebaker tells us how we can use words to better understand ourselves and others. He shares how expressive writing can be a tool to understand trauma. Hosted by Duff Watkins About James Pennebaker Dr James Pennebaker is an internationally recognized social psychologist who's endlessly curious about human nature. His earlier work found that keeping secrets can make people sick. This work led to his discovery that people could improve their physical and mental health by writing about their deepest secrets, which is now widely known as expressive writing. Most recently, he's become intrigued by how people reveal themselves in their everyday spoken and written language. Author of the popular books, Opening Up Writing it down: Expressive Writing: Words that heal; The Secret Life of Pronouns and more. Pennebaker is Regents Centennial Liberal Arts Professor and Chair of the Department of Psychology at the University of Texas at Austin. He's a member of the Academy of Distinguished Teachers and a consultant to businesses, medical schools, and various federal agencies that address corporate and national security issues. Pennebaker is the author or editor of 10 books and almost 300 scientific articles and he ranks among the most cited researchers in psychology, psychiatry, and the social sciences. Episode Notes 02:26  Pronouns 07:29  Stealth Words 14:13  Expressive Writing 29:14  Nature of Narratives 35:22  Healthy Secrets 35:34  The I Word  

On this episode of Analog Smile, Sherry speaks with Nicki Bluhm. A San Franciscan now calling Tennessee home, Nicki Bluhm possesses a modern, clear-eyed perspective that grabs the heart and keeps you holding on to every word. Her new album was recorded in Bluhm's home in East Nashville, and features the talents of luminaries like Oliver Wood, James Pennebaker, Jay Bellerose, Jen Condos, Erik Slick, Erin Rae, Karl Denson, A.J. Croce and more, Avondale Drive combines nostalgic country-rock with distinctly modern, sharp lyricism—an apt contrast for the process of studying one's past in order to make a better future. Following appearances and collaborations with artists such as Phil Lesh, Dawes, The Band of Heathens, Little Feat, and The Infamous Stringdusters, Bluhm's creative confidence is well-won, and her authentic voice and songwriting is all the more apparent on ‘Avondale Drive'. Sherry and Nicki chat about ‘Avondale Drive' and more! Visit nickibluhm.com for more information.

Nicki Bluhm hails from Lafayette, California. The singer/songwriter released her first album in 2008. She also was a a part of Nicki Bluhm and the Gramblers. Her latest project, Avondale Drive, deals a lot with making a fresh start in life - after a divorce and a relocation to Nashville, Bluhm is ready to make music on her own terms. The new album was produced by Jesse Noah Wilson and features guest appearances from folks like AJ Croce, Oliver Wood, Eric Slick and Jay Bellerose. After listening to her previous work, we think it's her strongest album to date.Note: the chirping you hear throughout the interview is a baby duck that decided to make friends while Bluhm was talking!

We continue the discussion with Karen Sheppard on words we pour out, words we take in and words we hold onto and how these words impact our homemaking. Part 2 focuses on words we pour out in written form and words we take in. We talk about letter writing, memoir and journal writing, expressive writing as therapy, media, music and great books. RESOURCES*contains affiliate linksWords to Live By, Free Scripture GuideThe Hidden Art of Homemaking by Edith SchaefferHow to Write A Letter: Find the Words for Every Occasion by Chelsa Shukov & Jamie GrobeckerAnne Frank: The Diary of a Young Girl by Anne FrankOpen Up By Writing it Down: How Expressive Writing Improves Health and Eases Emotional Pain by James Pennebaker & Joshua M SmythOne Line a Day: A Five Year Memory Journal by Chronical BooksBooks I've Read, A Reader's Journal by Journals UnlimitedLeave Us A ReviewLove The Podcast (works on any device)Stay In Touch with The Art of Home Podcast Leave Us a VoicemailInstagram | Facebook |Pinterest |  Website | Email  Follow The Art of Home on Your Listening AppFollow The Podcast (works on any device)Subscribe to Our Newslettertheartofhomepodcast.com/subscribeSupport The Art of HomeBuy Me a Coffee ☕️Purchase homemaking resources through our website and our resource links. *As an Amazon Affiliate, we earn from qualifying purchases. If you purchase an item through one of our links we earn a small commission which helps fund more great content from The Art of Home. Thank you for partnering with us!Support the show

Welcome to today's show! In today's episode, I list 3 ways writing takes you from hopeless to hopeful:. And I've decided to end the Atheists in Recovery podcast so this is the final episode. I thank you all for listening.   I announce a new project I'm excited about and invite you to join me on my new journey!   WHAT WE'LL LEARN Writing as a coping mechanism. Writing allows us to sit with the uncomfortable feelings and be curious about them-their contours, shapes and sizes.  Writing can help us honor and light up our stories while prompting us to envision our future selves restored and renewed. Writing as a creative outlet. Writing is just one form of creative expression. It's not for everyone but I feel it's easily accessible for all. Writing that heals. I talk about my own journey with writing and how it helped heal my traumatic wounds when therapy seemed like “too much.”  The 13th-century Sufi mystic and poet Rumi wrote, “The wound is the place where the Light enters you.” Thinkers from Freud to Brene' Brown have all postulated that there's strength in vulnerability.   RESOURCES MENTIONED   Writing Bravely home page. Write with me! James Pennebaker, Expressive Writing: words that heal Episode 89 Three Reasons Why I Love Journaling & The April Pause Episode 96 How to Use Journaling to Manifest Your Dreams in Recovery   Episode 105 Q & A with Adina-daily practices for vulnerability, courage, love and belonging Sign up to be notified when the new podcast, Writing Bravely, drops here!  For more info, head over to atheistsinrecovery.com and subscribe to our email list. And thank you for listening!   Leave an honest review on ITUNES.  Your ratings and reviews really help and I read each one.   Subscribe on ITUNES   If you enjoyed today's episode, please share it with friends, family, and other professionals by using the social media buttons on this page.   If you enjoyed today's episode, please share it with friends, family, and other professionals by using the social media buttons on this page.

I, Chris here, frickin' love this book! Meaning > happiness; don't believe me? Give this episode a listen and read the book.Has there ever been a time in your life where you pondered your happiness or your meaning?In this episode of the podcast, inspired by The Power of Meaning by Emily Esfahani Smith, we discuss:the author's "Four Pillars of Happiness" (or meaning!):Belonging PurposeTranscendenceStorytellingif happiness is more important than Meaning ~or~ meaning more important than happiness.the Hedonic Treadmill--a metaphor for the human condition to chase one pleasure after another because the initial feeling of happiness is likely to dissipate over timeeudaimonia--a Greek word literally translating to “good spirit", often referring to the condition of human flourishing or living wellMemorable quotes from The Power of Meaning:“Someone who has a solid grasp on his identity, knows his core beliefs, his values, and his life goals and how his groups and communities have shaped him--he is able to answer the central question that emerges during young adulthood, which is, ‘What kind of person am I and what kind of person do I want to be?' And yet identity isn't static. At every stage of life, he must actively revisit these questions. Toward the end of life that means asking not what kind of person do I want to be, but what kind of person have I been and am I ok with that?”“Research shows that when people use their strengths at work they find more meaning in their jobs and ultimately perform better. And when they pursue goals that align with their core values and interests, they feel more satisfied and competent. They're also likelier to persevere through challenges to actually accomplish those goals. That is, they are more purposeful.”Other memorable quotes from this episode:“What is the meaning of life? That was all; a simple question– one that tended to close in on one with years. The great revelation had never come. The great revelation perhaps never did come. Instead, there were little daily miracles, illuminations, matches struck unexpectedly in the dark.” -Virginia Wolf“Faith ties an individual to something larger or even infinite that lies beyond the self--no matter what answers a given faith might provide for us, every answer of faith gives infinite meaning to the finite existence of man. Meaning that is not destroyed by suffering, deprivation, and death.”  – Leo Tolstoy“Mental illness is often the result of a person's inabilability to tell a good story about his or her life. Either the story is incoherent, or inadequate, or it's a life story gone awry. The psychotherapist's job is to work with patients in a more positive way. Through editing and reinterpreting his story with his therapist, the patient comes to realize, among other things, that he is in control of his life and that some meaning can be gleaned from whatever hardship he has endured.” -Michelle CrossleyResources mentioned in today's episode:The Power of Meaning by Emily Esfahani SmithExpressive Writing: Words That Heal by James Pennebaker & John Evans

In today's episode, I spoke with Prof. James Pennebaker, a social psychology professor from UT Austin. Needless to say, within the psychology community, Pennebaker is a well known name. James is a pioneer in the field of writing therapy, where he has explored how writing about a past trauma can help people recover, as well as how the language we use can indicate the state of our mental health.  He then went on to explore how people use language differently. For instance, how gender and personality can affect the language we use. One of the surprising things that emerged from James's research is that the biggest differences between people's use of language are actually to be found in their use of pronouns - those little words that no one quite pays attention to. Interestingly enough, it's precisely the way we use pronouns that can tell us a lot about who we are.@YouTube: https://www.youtube.com/@TheBiggerPicturePodcast@Instagram: https://www.instagram.com/biggerpicturepodbyroni/@Website: https://thebiggerpicturepod.com/ This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit thebiggerpicturepod.substack.com

People who did Expressive Writing before a surgery healed faster than those who did not journal. A fascinating interview with DR JAMES PENNEBAKER.

As many students work from home this semester, some are experiencing noise distractions that interrupt their sleep, studying and class time. UT Austin psychology professors Drs. James Pennebaker and Art Markman explain how the pandemic contributes to these distractions and what students can do to be more productive. And what does being on Zoom all day do to a student's mental health? Produced by Carly Rose and Laura Morales. Music by Blue Dot Sessions.

The residual effects of a trauma or an emotional upheaval often manifest themselves in physical and emotional ways. The symptoms can range from poor sleep, inability to focus, or lack of appetite to more serious symptoms such as depression and negative impacts on general health and existing medical conditions. When researcher, author, and professor Dr. James Pennebaker first started gathering data from college students, he made an interesting discovery—those that disclosed a traumatic experience, also typically had health problems. However, not all of them. Some of the trauma victims had no health issues traced to the event. His research found the key difference—whether or not they had shared that upsetting ordeal with anyone. To explore the benefits of trauma disclosure, Pennebaker developed a simple research methodology—expressive writing. His study participants were people who had experienced an ordeal but had never shared it with anyone. For three or four consecutive days, they would write freely for 15 minutes about their secret. The results were very encouraging. His data showed a positive association between expressive writing and better health among study subjects. Since then, over a thousand similar studies have reached the same conclusion. Simply writing down your thoughts and feelings about trauma can translate into a reduction of stress and anxiety, improve sleep, strengthen immunity, and positively impact the treatment of chronic illness. Says Pennebaker, it's a cascade of positive effects which he documents in his two books on the topic, Opening Up by Writing it Down: How Expressive Writing Improves Health and Eases Emotional Pain (2016) and Expressive Writing: Words That Heal (2014). So if you find yourself dwelling on or obsessing over a stressful or traumatic event, Pennebaker asserts, “It's probably affecting everything around your life. This is where writing is really helpful, for you to start to see its enormity on you, your life, your friends, and everything else.” He recommends waiting until the emotional rawness has faded and then taking to the page to thoroughly explore the thoughts and emotions associated with it. Says Pennebaker, “Expressive writing is self-reflection. You are looking inward. You are trying to understand. By doing this, you start to understand it better, you don't need to obsess about it anymore. The burden is almost lifted.” And when you're finished, he adds, “Throw it away or put it where no one will find it. I don't recommend sharing it. It's for you and you alone.”