JournalSpeak: How Writing Can Reduce Your Physical Pain
How to uncover hidden stress and chronic pain triggers with Nicole Sachs’ JournalSpeak, a form of expressive writing for emotional freedom and better health.
JournalSpeak, coined by Nicole Sachs, is an expressive writing practice designed to help individuals process repressed emotions. Sachs is a licensed therapist who experienced her own struggles with chronic pain. She came across the work of Dr. John Sarno, who believed that many physical symptoms relate to repressed emotional tension. Over time, Sachs integrated Sarno’s ideas into her practice. She then refined her own style of free-form writing to tackle these hidden emotions.
This technique can support those dealing with chronic illness and mental health challenges. By allowing ourselves to express feelings that often remain unvoiced, we open new potential for healing and self-discovery.
Who is Nicole Sachs?
Nicole Sachs is a licensed therapist who experienced her own struggles with chronic pain. She came across the work of Dr. John Sarno, who believed that many physical symptoms relate to repressed emotional tension. Over time, Sachs integrated Sarno’s ideas into her practice. She then refined her own style of free-form writing to tackle these hidden emotions.
In Dr. Sarno’s view, certain physical issues can arise when the mind diverts focus from painful emotional truths. Essentially, the body creates physical pain as a distraction from emotional pain. When we face the emotional pain, there is no longer physical pain required to distract from it. Sachs built on his perspective by encouraging people to put these emotional truths onto paper. In doing so, we can release both emotional and phsyical pain.
Sachs approach does not require perfect grammar or form. In fact, writers are encouraged to speak exactly as they think - including cursing, using all capitalization if that’s what the anger feels like, and so on. The main goal is to name and release what is hidden. This process can reduce the emotional charge that might contribute to body discomfort.
What is JournalSpeak?
JournalSpeak is a method of writing (journaling) that creates a safe space for emotional expression. This practice involves setting aside dedicated time— around 20-30 minutes—where you can write freely without interruption. It's important to find a private setting, as this helps foster a sense of security. You should feel comfortable expressing whatever comes to mind, knowing that your words will never be judged or read by anyone else.
To begin, allocate about 20 minutes for writing. Use a basic notebook or legal pad. There is no need for anything fancy. You may want to set a timer, but turn it away from you. This way, you won’t be tempted to check how much time is left. The goal is to write continuously, allowing your thoughts to flow freely.
How to Start JournalSpeak
Begin by writing a prompt at the top of your page. This might be something like:
"Why am I feeling sad today?"
or "What happened during my argument with (name)?"
A prompt can help initiate your writing but should not confine you. Be open to where your mind takes you.
As you write, your thoughts may drift to unrelated topics. That is normal. Follow these threads. It is often in the last few minutes—around the 17 to 19-minute mark—where helpful insights surface. Resist the urge to stop prematurely. Let it all out. Many people call it rage on the page because that’s what it feels like – and that’s OK!
3 Categories to Help Guide Promps and Thoughts in JournalSpeak
JournalSpeak has three basic lists, or categories, to guide your writing (especially when you can’t think of what to write about):
Past Stressors
Note significant events from your past that caused emotional distress. These could include childhood trauma or bullying.Current Stressors
List ongoing sources of stress in your life. Work, relationships, or daily responsibilities might fit here.Personality Traits
Identify traits that may contribute to your stress. Consider how perfectionism or people-pleasing may play a part in your emotional world.
Return to these lists whenever you need a prompt. Explore the feelings tied to these events and how they affect you.
Processing Emotions Fully with JournalSpeak
When using JournalSpeak, consider looking at painful memories from different viewpoints…
Write about them from your current perspective.
Then write from the perspective of your inner child.
Then write about them from the perspective of who you were at that very moment.
Then write about them from the perspective of who you are at this moment.
Then write about them from the perspective of who you aim to be.
You can even try describing the situation from a third-person point of view (a total stranger to the situation, or even a third-person that was there). This approach can illuminate how these experiences shape your emotions, while also providing you with new viewpoints to “try on.”
Can We JournalSpeak about Positive Topics?
Many people use JournalSpeak for difficult emotions. However, it can also be useful for noting positive experiences and hopes for the future. This adds balance to your writing. Be aware, though, of when optimism might mask deeper emotions. The aim is honesty. For example, instead of writing:
The kids really get on my nerves sometimes, today I didn’t have a moment of silence.
Say what you’re really feeling, no holding back:
The kids are driving me fucking crazy, and I haven’t had a chance to breathe. It feels like my head is going to explode.
Self-Compassion After Writing
After each writing session, consider engaging in self-compassion practices. Spend at least 10 minutes on soothing activities that help you shift away from the intensity of your writing. You might take a walk, listen to calming music, or try a meditation (even just 5 minutes of a guided meditation on YouTube or Insight Timer works!). The goal is to reconnect with yourself in a nurturing way, and in doing this directly after writing out emotions, you signal to your nervous system that you are safe and ok.
Overcoming Resistance
Resistance is common when using JournalSpeak. It is normal to want to avoid painful feelings – or to be nervous to write, because some part of you may have a fear that someone will read it. in these cases, it is helpful to simply destroy the pages.
Some people who practice JournalSpeak will either rip all the pieces up and throw them away, or even rip them up and burn them. Not only does this ensure total privacy, this also creates a ritual of sorts that can spiritually help you let go of the emotions you have just released on paper.
JournalSpeak vs. Morning Pages
JournalSpeak sounds similar to Morning Pages from Julia Cameron’s Artist’s Way if you’re familiar with it. Both methods promote free-flow writing without censorship. Both recommend at least 20 minutes of uninterrupted writing. The differences emerge in each method’s focus.
Though Morning Pages aim to spark creativity and reduce mental clutter (and therefore be therapeutic), it is not centered on painful emotions. JournalSpeak guides the writer to write in freestyle but with an attention on exploring rthe oots of emotional pain. Its emphasis is on discovering feelings that may be driving physical symptoms. Both methods involve writing without editing, and each approach fosters internal awareness.
JournalSpeak as a Tool for Healing
By devoting time to express your feelings on paper, you can address past traumas, identify current stressors, and challenge limiting beliefs. This practice also pairs well with self-compassion and a consistent mindfulness routine. The steps are simple, but the impact can be profound.
Nicole Sachs found freedom from chronic pain by adapting Dr. Sarno’s ideas. Her work reminds us that unspoken stressors can affect our bodies. Consistent writing and deliberate self-care can offer a sense of relief.
If you want to learn more about JournalSpeak and Nicole Sachs, I recommend reading her book, Mind Your Body.