How Expressive Writing and Active Imagination Can Help to Heal Your Past
A recent study reveals how these two methods can have a profound impact on emotional processing
It’s February 2025 and I am 3 weeks into teaching my debut writing course, Healing Through Writing, where I guide participants through a series of journal prompts, writing exercises and self-soothing activities to help them process and move through painful, difficult memories and/or stuck narratives.
It’s been a whole year since I took the first cohort of people through Healing Through Writing, and every time I welcome participants, I’m met with the same excited wonder—from both myself and my new clients.
However, a year ago, as well as being excited, I was also incredibly anxious. I didn’t know if I was doing the “right” thing; I saw so many other people selling courses online and because I had taken facilitator training, and a host of other courses, I felt it was the natural next move to start my own.
But I didn’t want to be just another person who sells a course—NO—I wanted to reach as many people as possible (which is why I started this blog and my bi-monthly newsletter which includes bite-sized writing motivation and tips). Most importantly, I had this idealistic notion that I would not only truly impact the people I serve, but change the trajectory of their lives. Pretty bold claim, but I ran with it. And to my surprise, it worked.
I love writing because it’s a part of creativity that, although abides by certain “rules”, is also subjective and experimental, which soothes the childlike curiosity in me. Researching new findings about how writing can be used as a tool for healing, or new methods of personal storytelling, and incorporating the new learnings into my courses and sharing them with you all is one of my favourite things to do.
If you’ve been here for a while, you’ll already know that expressive writing can be used to treat PTSD, but how can we heal our past combining this with the Jungian concept of active imagination? Let’s dive in…
What is Expressive Writing and Active Imagination?
Expressive Writing: a therapeutic writing practice where you put your deepest thoughts and emotions onto paper without concern for grammar, spelling, or structure. The key is raw, unfiltered honesty: the more authentically you express yourself, the greater the healing potential.
Active Imagination: a Jungian technique that bridges the unconscious and conscious mind. It involves engaging in a dialogue with different parts of yourself—whether it's a younger version of you, an inner critic, or an unresolved memory. This process can take the form of journaling, visualisation, or even speaking out loud, allowing hidden emotions, beliefs, and narratives to surface and be transformed.
How can you use these tools to heal?
Both expressive writing and active imagination give us a way to reframe our past, offering new perspectives on painful memories. I’ve created a list of 5 written activities you can do to help you move past your pain:
Write without judgment: set a timer for 10–15 minutes and write about a memory that carries emotional weight. Remember not to censor yourself; allow your words to flow, and afterwards, reflect on how you feel.
Talk to past you: using active imagination, write a conversation between yourself and a younger version of you. Start with present you asking questions; ask them what they need, what they felt in that moment, and what they wish they could have said. Respond as the past version of you with as much open-heartedness and understanding as you can.
Write a letter to yourself: Imagine a wiser, healed version of yourself. Write a letter from that person to the present day you offering guidance and reassurance to your current self. What does the future version of you want you to know?
Write an alternative ending: if a memory holds pain, try rewriting it but choose the desired ending that makes you feel empowered. What would have helped you feel safe or validated in that moment? This exercise doesn’t change the past, but it can shift the emotional weight it carries.
Track your emotional shifts: in your journal create a “Shifts & Insights” page and write down the things that surface after writing. Sometimes, healing happens in layers, and noticing patterns can be incredibly validating.
The past isn’t something you have to be trapped in—it’s a story you can choose to rewrite. Through expressive writing and active imagination, you’ll have the tools to allow your inner world to be seen, heard, and ultimately, healed.
Let me know if you try any of these below 👇🏻
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