: Developed by Dr. James Pennebaker , this practice involves writing about stressful or traumatic experiences for 15–20 minutes over four consecutive days. It has been shown to strengthen the immune system and reduce emotional distress.

: A specific technique where you write to someone (like a parent or an ex-partner) to express feelings you cannot or should not say in person, providing a safe outlet for anger or grief. Creative and Therapeutic Applications Healing Through the Written Word - PMC - NIH

: Writing detailed accounts of difficult events helps individuals organize fragmented memories into a coherent story, allowing them to shift power from the event back to themselves.