Let It All Out

Why free writing is your best therapy

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Dear Friend

How are you feeling today? I’m feeling ok, it’s pretty cold here in Cardiff, so if you are being blessed with sunny rays, please send them my way. Life is sunshine after all!

One lovely reader asked me an interesting question yesterday, about the concept of free writing and if I would mind talking more about it, so I thought I’d write my thoughts on it for you today.

Free writing, at its core, is about liberation.  It’s the practice of writing continuously without concern for good grammar, spelling, or even coherence.  This suits me perfectly because I struggle with, and have done for a long time, all three.  The goal is to bypass your inner critic, your inner chimp, that internal editor, that pesky voice of perfectionism that keep putting you down, and just allow your thoughts to flow uninterrupted onto the page.

I’ve wrestled over the years with free writing, always thinking I’m pouring out really boring or negative stories and generally complaining, which didn’t bode well for my mental health.  Over time, with a little discipline and daily commitment to getting to the page, my journaling started to blossom.  An important point to make is that I have days where I literally “Rage on a Page” and days where I surprise myself with thought provoking paragraphs.  It’s about giving oneself permission.  To journal as if nobody is reading, and nobody should be reading or having access to your journal.

In the context on my “Rage on a Page” program, I describe free writing as a powerful tool for emotional release and self-discovery.  Here’s why it’s so effective:

1.  No Rules, No Pressure: Unlike structured journaling techniques like “morning pages”, free writing “Tanya style" doesn’t adhere to strict rules.  This absence of structure can be “freeing”, especially for those, like me, who feel constrained by traditional methods.

2. Embracing Imperfections: I like to say I’ve hit the nail on the head with this statement.  Letting go of perfectionism is key.  When you allow yourself to ramble, to write a load of nonsense, be messy, be scrappy, I guarantee you’ll uncover thoughts and feelings you didn’t know you had.

3. Flow State:  As I mentioned earlier, once you start to let go of trying to make sense, you will enter into a state of flow.  This is where the magic happens.  When you get into a state of flow, you’re more likely to access deeper emotions and subconscious thoughts. For me it’s like daydreaming through the written word.

4. Gobbledygook is Golden:  Oh yes, I love this type of free writing. I encourage my students, and give them permission, to produce text that's total utter nonsense.  And it’s perfectly ok. In fact, it’s often in free writing that you’ll find your most profound insights.  It takes time, but it will happen. Stick with it.

5. Focusing on the Mundane: Writing about the boring stuff is one of my "go to” approaches when it comes to free writing.  Mainly because we often overlook the beauty of the everyday, but these small, seemingly insignificant details of our everyday lives can reveal a lot about our state of mind.

6. Quantity Over Quality: In free writing, the aim is to keep your hand moving.  It doesn’t matter what comes out.  Trust me, the act of continuous writing is itself therapeutic.

7. Uncensored Emotion:  Especially for a program like “Rage on a Page”, free writing allows you to tap into your raw and unfiltered expressions of your emotions. It’s a safe place to let out anger, frustration, or any other intense feelings without any judgement.

8.  Surprise Discoveries:  Often, my students find that they start writing about one thing and end up, more often than not, somewhere completely unexpected.  I love it when this happens.  It can lead you to some really powerful realisations.

9. Breaking Patterns: Free writing can help you break some of your habitual thought patterns, by simply allowing your mind to wander freely.

10. Physical Release: The physical act of journaling, of putting pen to paper without stopping, can be a form of release in itself.  I’ve mentioned so many times how hypnotic the process of writing with my fountain pen has been. I highly recommend the Kaweco collection, they produce fast writing pens, which helps you write at the speed of your thoughts. Well almost!

Now I’d like to set you a short free writing exercise.  Set a timer for say 5-10 minutes. The longer the better. Next I would like you to write continuously for that amount of time.  Remember it’s ok if your writing doesn’t make any sense, it’s completely normal if you find yourself repeating words, or if you end up writing “I don’t know what to write” over and over.  The key here is to keep going.

If you’re struggling to write for more than 2 minutes. Here are a few prompts that may help you focus on the mundane…

1. Describe in detail the process of making your morning coffee.

2. Write about the contents of your junk drawer and why they are in there.

3. List every item you can see from where you’re sitting right now.

These seemingly boring topics can often lead to unexpected emotional memories.  So go gentle with yourself. 

Just remember that the beauty of free writing in therapeutic journaling, in that it’s a judgement free zone.  It’s certainly not about creating a perfect piece of literature.  In my "Rage on a Page” program, this approach can be particularly powerful for helping you navigate and express intense emotions in a safe, and constructive way with a wonderful group of likeminded women.

Until the next time

Take care and stay safe xx

What’s On 'with ease'

Journal through July - a 30 day journaling challenge over on Substack Notes. Daily prompts and top tips to encourage you to “Rage on a Page”

Creative Unblocking Weekend Retreat with ease & Emma Gannon - only 1 bedroom left available - 16th-18th November 2024

Rage on a Page - you’re very welcome to join the next series of my therapeutic journaling program. I’m looking to work with 6 women and there are only 3 spaces left available. Starting from the 9th September 2024

More Sales Please - a brand new day retreat to blow up the sales in your creative business without the grind, with the gorgeously energetic Sara Dalrymple of The Scoop-27th September 2024

Doing Hard Things with ease & Stacey Heale- there is a waiting list for the next retreat later this year - date tbc. Plus, there is a bursary place for one lucky guest.

Digital Detox Weekend Retreat - set in a gorgeous beach house near Pembrokeshire. Join me to learn how to take back control on the amount of time you spend on your device, find new ways to entertain yourself, embrace more positive daily activities and generally feel more upbeat and happier. Guaranteed… coastal walks, cold water therapy, feasting on local produce, therapeutic journaling workshops, reading, writing and plenty of resting! 18th-20th October 2024