How journaling works to heal chronic pain?

Chronic pain is a persistent and debilitating issue for millions of people, often impacting quality of life, mental health, and daily functioning.

In recent years, alternative treatments that address the mind-body connection rather than physical causality have gained popularity.

One such approach, pioneered by Dr. John Sarno, explores the power of journaling to alleviate chronic pain by addressing repressed emotions and psychological stressors. 

Understanding Dr. John Sarno’s approach to chronic pain

As a rehabilitation physician at NYU, Dr. John Sarno developed a theory linking chronic pain to unresolved emotional issues rather than physical damage alone.

Dr. Sarno proposed that the mind, in an effort to divert attention from painful or distressing emotions, creates physical pain as a coping mechanism.

This condition, which he termed Tension Myositis Syndrome (TMS), suggests that by acknowledging and addressing these repressed emotions, the body can heal from chronic pain without invasive treatments.

Journaling, Dr. Sarno suggested, is a simple yet effective tool for addressing TMS. The practice encourages you to confront buried emotions, release tension, and foster self-awareness.

Through structured writing exercises, journaling can help reveal stressors and suppressed feelings, which can lead to a decrease in physical pain.

How journaling helps identify and release repressed emotions

One key aspect of Dr. Sarno’s approach is the role of repressed emotions—particularly anger, guilt, and anxiety—in fueling chronic pain. Journaling provides a non-judgmental space where you can explore these difficult emotions safely.

By expressing thoughts and feelings openly, you begin to disarm their impact on your physical health. In this process, you might uncover unresolved issues from the past, such as childhood trauma or recent life stressors, that you hadn’t realized were affecting you.

Research supports the idea that bringing emotions to the surface can relieve pain. A study published in “Psychosomatic Medicine” found that patients who journaled about their most distressing life experiences reported a significant reduction in pain intensity. This study supports Dr. Sarno’s theory that confronting and processing emotional pain can help resolve physical symptoms.

In practice, journaling to manage chronic pain might involve writing about recent conflicts, unresolved trauma, or daily stressors.

Dr. Sarno recommended a technique known as uncovering journaling, where you set aside time each day to write down any difficult emotions you’ve been avoiding. By identifying these feelings, you can begin to reduce their impact on your mind and body.

How journaling rewires your brain for pain relief

Beyond processing emotions, journaling can also play a role in shifting how your brain processes pain.

Chronic pain often becomes ingrained as a neural pathway and becomes the brain’s automatic response to certain situations or stressors.

Repeated journaling about your pain and related emotions helps disrupt these pathways, creating new neural associations and, ultimately, reducing pain responses.

A study from the “Journal of Health Psychology” supports this neurological mechanism. In the study, participants with chronic pain were asked to engage in expressive writing exercises.

MRI scans taken before and after the journaling intervention revealed changes in the brain areas responsible for pain processing. Specifically, reduced activity was observed in the anterior cingulate cortex and the prefrontal cortex, both of which are linked to pain perception. This suggests that journaling can indeed help retrain the brain to experience less pain by altering the way it processes painful stimuli.

Dr. Sarno’s approach underscores the importance of consistent journaling as a way to alter brain responses.

By incorporating daily writing into your routine, you may help interrupt the chronic pain cycle and foster a healthier mental and physical state.

How journaling helps manage stress and prevent pain flare-ups

Stress is a significant contributor to chronic pain, often causing flare-ups or exacerbating existing symptoms.

When you experience stress, your body releases cortisol, a hormone that, over time, can lead to inflammation and heightened sensitivity to pain.

Journaling serves as an effective stress management tool, allowing you to vent frustrations, reduce rumination, and develop healthier coping mechanisms.

A 2018 study published in the “Journal of Clinical Psychology” explored how journaling impacted stress levels in participants with chronic pain.

After four weeks of regular journaling, participants reported a marked decrease in stress and pain levels. This study supports the notion that journaling can help manage stress, reducing the likelihood of pain flare-ups.

By regularly documenting your thoughts and emotions, you can develop a deeper awareness of the triggers that lead to stress or pain.

This practice can also empower you to devise strategies for dealing with stress before it intensifies. For example, if you notice that work deadlines often cause increased back pain, journaling can help you identify this pattern and explore ways to manage your workload or handle stress differently.

Conclusion

Journaling has proven to be a powerful tool for healing chronic pain, aligning closely with Dr. Sarno’s mind-body approach.

By writing regularly, you can confront and process repressed emotions, which may be contributing to your pain.

Journaling also has the potential to retrain your brain’s response to pain, leading to longer-lasting relief. Further, it helps you manage daily stress, preventing pain flare-ups and promoting overall well-being.

Incorporating journaling into your routine may feel simple, but it can have profound effects on both your mental and physical health.

By dedicating even a few minutes each day to expressing and examining your thoughts, you’re actively working to reduce your pain and improve your quality of life.

Chronic pain is complex and multifaceted, but with consistent journaling and self-awareness, you may find the relief you’ve been searching for.

References

Esterling, B. A., L’Abate, L., Murray, E. J., & Pennebaker, J. W. (1999) Empirical foundations for writing in prevention and psychotherapy: Mental and physical health outcomes. Clinical Psychology Review

Cindy Crawford C., Courtney Lee C., John Bingham J. (2014) Sensory Art Therapies for the Self-Management of Chronic Pain Symptoms. Pain Medicine

Kupeli N., Chatzitheodorou G., Troop N.A., McInnerney D., Stone P., Candy B. (2019) Expressive writing as a therapeutic intervention for people with advanced disease: A systematic review. BMC Palliative Care