As a caregiver your days are often a roller coaster of emotions and long list of things you must do. The good news is that feeling a little calmer and less stressed is as close as the nearest pen and paper. And it doesn’t require a lot of time. In fact, just seven minutes of writing can boost your mood and help you manage some of the feelings that come with caring for someone else. It also allows you vent, express yourself and heal. So, although you may think you can’t afford to spend seven minutes of your busy day writing, you can’t afford not to.

Writing is Like Exercise—for Your Emotions

It’s like physical exercise. A ten-minute walk may seem hard to squeeze in, but once you lace up your sneakers, moving your body can lift your spirits and give you energy. As a result, it’s a little easier to tackle your caregiving To Do list. The same goes for writing. You feel better immediately – getting your thoughts on paper frees up all that time and energy you spend ruminating and dwelling. And by clearing that mental clutter, you move through the rest of your day with more ease and optimism as well as less stress. This can help you be a calmer caregiver which studies show can have a positive impact on the person you’re caring for.

The Long-Term Impact of a Short Writing Habit

Regular seven-minute writing sessions also have a cumulative effect. Let’s go back to the exercise example: if you walk for ten minutes a few times a week, the health benefits add up. The impact of regularly writing does the same. It provides a judgement-free place to express what you’re going through as a caregiver and work through challenges. As a result, it enhances your overall sense of calm, reduces anxiety and improves your self-awareness.
Some experts suggest that writing can have additional benefits like stimulating areas of the brain responsible for problem-solving, and emotional regulation, lowering your blood pressure, improving your sleep and immune system and more. These positive outcomes are important for anyone but especially caregivers.

How to Start: Simple Tools, Big Impact

So where do you start? It’s as simple as setting the timer on your phone and writing until the alarm goes off. Another option: writing prompts. By providing some direction, a writing prompt kickstarts your seven minutes so you’re not staring at a blank page, which some people find intimidating. Examples include the following:

• The biggest thing on my mind right now is….
• Something that filled me with enthusiasm today/this week …
• In this exact moment, I feel …
• Something that worked out much better than I hoped is….
• One person who made/makes my life better is/was…
• Write a letter to someone that starts with: “Dear __, I’m grateful for your role in my life because….”
• Write a letter to someone (he or she can be living or no longer with us) about an issue you’re dealing with or something great that’s happened

Before you put pen to paper, here are some guidelines:

1. If possible, schedule it.
   Some people like morning writing to clear their minds, others prefer an afternoon pick-me-up while still others like to take the mental trash out before bed. Experiment with what works for you and schedule it in your calendar.
2. Be spontaneous, too.
   A seven-minute writing session is also a good idea when you’re feeling any big emotions –whether it’s overwhelmed by caregiving duties, anxious, stressed, or distracted, to name just a few. For these unscheduled sessions, grab your pen and paper and ask yourself why you’re feeling that way. For example, your writing prompt can be, “Why am I feeling anxious?”
3. Remember this is for your eyes only.
   Thinking that another person is going to read your words can make you self-conscious. As a result, you edit yourself rather than revealing your deepest thoughts. The point is to be honest and free.
4. Forget perfection.
   Don’t worry about grammar, spelling, editing or neat penmanship. Just write stream of consciously about anything that comes to mind, even if it goes off the topic you started with.
5. Ask yourself why.
   If you get stuck and feel unsure about what to write, ask yourself “Why?” As in “Why am I stuck?” Or “Why am I writing this letter?”
6. Keep going.
   Seven minutes is ideal because it’s not as short as five minutes but not as daunting as ten. That said, if you want to keep writing after the time is up, go for it!
7. Any paper and pen will do.
   You don’t need a fancy journal or special writing instrument. There is something about the hand to pen to paper connection that some experts believe helps thoughts and emotions flow more easily. However, you can still reap some of these benefits by typing on your phone or computer.

The Power of Getting It All Out

The bottom line is this: Getting your thoughts out, rather than keeping them in has so many benefits in the moment and over time. Best of all, this paper and pen therapy is free, easy to squeeze into your life as a caregiver and available 24/7.