The Power of Self-Expression (No Journals Required)
Not everyone loves journaling. Some people find solace in scribbling their thoughts onto a page.
Others… stare at a blank notebook, feel nothing, and close it forever.
But here’s the thing—emotions need an exit strategy. Suppressing emotions has been linked to higher stress levels, anxiety, and even weakened immune function (Pennebaker, 1997). Self-expression, on the other hand, has been shown to reduce cortisol (the stress hormone), improve mood, and boost overall mental well-being (American Psychological Association, 2021).
So, if writing isn’t your thing, let’s express ourselves differently.
1. Character Swap 🎭
When emotions feel too big (or too messy) to process, give them a voice—literally. Studies show that externalising emotions (whether through acting, storytelling, or even just venting) helps people gain perspective and regulate feelings (Gross & John, 2003).
📌 How to do it:
- Record a voice note as a pirate, villain, or highly dramatic film star.
- Rant, whisper, monologue—it doesn’t matter.
- Keep it or delete it, but notice how you feel after.
Why it works: It separates you from the feeling, giving you a fresh perspective (and possibly a good laugh).
2. Soundtrack Your Mood 🎶
Music is therapy. Research shows that listening to music releases dopamine, making us feel happier (Salimpoor et al., 2011). Even better? Choosing songs that reflect how we feel can actually help us process emotions faster (Juslin & Sloboda, 2010).
📌 How to do it:
- Feeling stressed? Go classical or instrumental.
- Need to release frustration? 90s rock.
- Want instant joy? Dance-pop.
Why it works: Music physically changes brain chemistry, shifting our mood without us even trying.
3. Messy Art (No Rules Allowed) 🎨
Forget ‘good’ art—this is about getting feelings out of your head and onto paper. Studies show that engaging in creative activities reduces cortisol levels, relieves stress, and even helps with problem-solving (Kaimal et al., 2016).
📌 How to do it:
- Grab paint, crayons, or anything that makes a mark.
- Scribble, smudge, or attack the page.
- No judgment. Just movement.
Why it works: Your brain stops overthinking when your hands take over.
4. Move It (Yes, Even a Cartwheel) 🤸♀️
Kids are brilliant at expressing themselves through movement—they jump, spin, and cartwheel their feelings out. Turns out, they’re onto something. Somatic movement, which includes anything from stretching to shaking to full-body flailing, has been proven to help release stored stress and regulate emotions (van der Kolk, 2014).
📌 How to do it:
- Shake your arms out like a dog after a bath.
- Jump up and down like an excited kid.
- If you can still cartwheel, do it. If not, roll on the floor dramatically.
Why it works: Moving your body interrupts stress patterns, helping you process emotions faster than sitting still ever could.
Final Thought
Expression isn’t about being good at something—it’s about feeling lighter afterward. So, whether you monologue like a Shakespearean villain, blast a sad song on repeat, cartwheel your feelings into oblivion, or finger-paint an emotional masterpiece—just get it out.
What’s your go-to way to express yourself? Let me know in the comments!
#KnowYourselfGrowYourself #ExpressYourself #ChildrensMentalHealthWeek #MindfulParenting #CreativeWellness #FeelGoodActivities #SomaticMovement #EmotionalWellbeing