The Journaling Method That Changes the Brain: Science, Trauma & Healing

In this episode of Talk Time, clinical hypnotherapist Meredith McCarthy is joined by colleague Teresa Saunders to explore a powerful, research-based approach to journaling that goes far beyond everyday reflection.

The conversation focuses on expressive writing, a structured form of journaling developed by psychologist Dr James Pennebaker and more recently discussed by neuroscientist Andrew Huberman. Research shows this method can support emotional processing, language shifts, and improved psychological and physical wellbeing when used appropriately.

Rather than journaling about daily events, expressive writing involves short, focused writing sessions where people write continuously and privately about emotionally significant experiences — without concern for grammar, structure, or being read by anyone else.

In this episode, we explore:

• What expressive writing is and how it differs from traditional journaling
• Why 15–20 minutes of writing can support meaningful change
• How language patterns shift as emotional processing occurs
• The role of honesty and privacy in the healing process
• Important safety considerations when journaling around trauma
• How this approach can complement therapeutic work

This episode may be helpful if you’re interested in self-reflection, evidence-based wellbeing tools, or understanding how language and the brain interact in healing.

Please note: This episode is for educational purposes only and is not a substitute for professional support. If strong emotions arise, appropriate support is recommended.

To learn more about training as a clinical hypnotherapist, visit:
👉 https://www.nzach.ac.nz

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🔗 Resources & Links from This Episode

In this episode of Talk Time, Meredith McCarthy and Teresa Saunders discuss expressive writing, a structured journaling method supported by decades of psychological and neuroscience research.

🎙️ Featured Podcast Reference

Huberman Lab – A Science-Supported Journaling Protocol to Improve Mental & Physical Health
https://www.hubermanlab.com/episode/a-science-supported-journaling-protocol-to-improve-mental-physical-health

🧠 Research & Evidence Base

Dr James W. Pennebaker – Expressive Writing Research
https://journals.sagepub.com/doi/10.1177/1745691617707315

A peer-reviewed overview of expressive writing research, summarising its psychological and physical health effects across multiple studies.

Therapeutic Journaling Protocol (University of Wisconsin – PDF)
https://www.fammed.wisc.edu/files/webfm-uploads/documents/outreach/im/tool-therapeutic-journaling.pdf