Writing can reduce overthinking, rumination, and anxiety. Here's what the researcher who pioneered the science suggests.

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.

This episode first aired in November 2024, and is co-hosted by Dr. Bianca Harris.

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 memory
And 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 benefits

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The Science of Journaling: How 15 Minutes of Writing Can Free Up Your Brain, Improve Your Health, and Make You a Better Friend | Dr. James Pennebaker

10% Happier with Dan Harris

The Science of Journaling: How 15 Minutes of Writing Can Free Up Your Brain, Improve Your Health, and Make You a Better Friend | Dr. James Pennebaker