SAEDNEWS: Anxiety is a common concern among all segments of society, regardless of their social status. In the current situation, due to economic conditions and life problems, many people are experiencing greater psychological pressure.
According to SAEDNEWS, Anxiety is an unpleasant internal state in response to threat and fear, which exists in all individuals and is considered a natural phenomenon. But if it is natural, why do people worry so much about resolving it?
The reality is that the level of anxiety matters. In response to certain events and in some individuals, anxiety goes beyond the normal level and lasts longer. In such cases, anxiety becomes abnormal and is considered a problem.
If anxiety occurs in response to an external event and its intensity is proportional to that event → normal anxiety
If there is no external trigger and our thoughts themselves cause anxiety → abnormal anxiety (requires treatment)
In this article, we examine the answer to the question: “Does writing about problems reduce anxiety?”
Some people have the habit of writing down their problems, plans, and worries in order to control stress and anxiety. They believe that by writing down the things that make them anxious, they feel better. But is this belief scientifically valid?
University of Chicago Experiment
Dr. Sian Beilock from the University of Chicago conducted an interesting experiment in this field. She selected three experimental groups that were identical in all respects except for the experimental variable:
Group 1 (Writing worries):
Participants were required to write down all their thoughts, worries, and concerns about an exam.
Group 2 (Writing unrelated topics):
Participants were required to write about unrelated matters before the exam (such as memories of their last birthday party).
Group 3 (No writing):
Participants did not perform any writing activity before the exam.
Results of the Experiment
The exam topic was the same for everyone: a difficult math test.
The results showed that:
The group that wrote about their worries answered the questions with much greater calmness and focus
This group achieved higher scores compared to the other two groups
Detailed statistical analysis showed that the higher the individuals’ anxiety levels, the more effective the writing method was in controlling it
Writing down problems and worries has several positive effects:
Mental unloading: When you transfer anxious thoughts onto paper, your mind becomes calmer and mental space is freed for focusing on the main task.
Organizing thoughts: Writing helps you structure scattered and chaotic thoughts and better understand what is actually worrying you.
Reducing emotional intensity: Words on paper often feel less frightening and distressing than thoughts in the mind.
Psychologists’ Recommendations
Psychologists often recommend the following for relaxation and stress reduction techniques:
First, write down your concerns, worries, and mental clutter on paper, then use relaxation techniques.
If your mind is full of intrusive thoughts and worries, relaxation methods such as deep breathing or meditation alone may not be very effective. But when you first put your concerns on paper, the mind becomes ready to accept calmness.
Yes, writing about problems and concerns helps reduce anxiety.
Scientific research (including the University of Chicago experiment) has shown that people who write down their worries before stressful situations perform better and experience less anxiety. This method is especially effective for individuals with higher levels of anxiety.
Therefore, if you feel anxious, take a pen and paper and write down everything in your mind without any censorship. There is no need for order or structure; just write to feel calmer.
