Finding Your Power Through Expressive Writing

Finding Your Power Through Expressive Writing

We’ve all experienced moments in life that leave us feeling powerless—moments when, no matter what we do, life seems to be happening to us instead of with us. Growing up, many of us faced situations we couldn’t control, whether they were small frustrations or profound losses. And even as adults, the cycle of feeling strong one moment and powerless the next can follow us.

But what if we could find a way to break that cycle? What if there was a practice that could help us understand the moments that take our power away—and allow us to reclaim it?

One of the most powerful tools I’ve found for this is expressive writing. Writing down the events, emotions, and patterns in our lives helps us gain perspective and see things as they are, rather than through the lens of our feelings alone. Through expressive journaling, we can dig deep, separate fact from reaction, and begin to recognize the power we’ve always had within ourselves.

A Writing Exercise to Reclaim Your Power

Here’s an exercise I encourage you to try in your journal. The next time you’re feeling overwhelmed, or like a situation has taken control over you, try this four-step journaling activity. This exercise is designed to help you understand the full picture of what happened and identify how you reacted—and why—so that, in the future, these events don’t hold as much power over you.

1. Identify the Facts - Start by writing down the straightforward facts of the event. Keep it objective and free of emotion. What actually happened? List the details as clearly as you can.
2. Describe Your Thoughts - Next, write down the thoughts that came to your mind about those facts. What did you think as the event unfolded? Did certain thoughts repeat themselves? Note anything that stands out, especially if it feels like a familiar mental pattern.
3. Reflect on Your Feelings - Now, move to the emotional layer. What feelings arose in response to your thoughts? Often, it’s not just the event itself that brings up strong emotions but rather the thoughts we have about it. Did you feel anger, fear, sadness, or maybe relief?
4. Acknowledge Your Reactions - Lastly, write down any actions or reactions you had as a result of those feelings. Did you withdraw? Reach out for support? Engage in an argument? This part of the exercise is about observing your response, not judging it.

When you’re done, read back over what you’ve written. You may notice patterns in how you respond to different events, or perhaps you’ll see a clearer path forward. This exercise is all about helping you understand where you give away your power—and how you can begin to take it back.

Reclaiming Your Inner Strength

Expressive writing isn’t about “fixing” ourselves or pretending that life doesn’t get hard. It’s about noticing, observing, and understanding. When we give ourselves the space to process events and emotions, we allow our inner power to emerge. And the more we practice, the more we can carry this strength with us, even in difficult moments.

So, the next time you feel a wave of powerlessness, reach for your journal. Write through the experience, let it unfold on the page, and give yourself the gift of perspective. Over time, you might just find that the power you’re searching for has been within you all along.