November 20, 2023 • 1hr 33min
A Science-Supported Journaling Protocol to Improve Mental & Physical Health
Huberman Lab
Key Takeaways
- A specific journaling protocol involving writing about traumatic/stressful experiences for 15-30 minutes, 4 times over 4 days or 4 weeks, has been shown in over 200 studies to significantly improve mental and physical health
- The protocol involves writing continuously about the most difficult experience of your life, focusing on facts, emotions felt then and now, and any associations that come to mind
- This type of expressive writing leads to increased activity and neuroplasticity in the prefrontal cortex, which helps regulate emotions and stress responses
- Benefits include reduced anxiety, improved sleep, better immune function, and relief from conditions like fibromyalgia and autoimmune disorders
- The act of truthfully recounting traumatic experiences, even though emotionally difficult, allows for reprocessing and integration of those memories in a healthier way
- The protocol is zero-cost, flexible, and produces long-lasting positive effects, though it can be emotionally intense
Introduction
In this episode, Dr. Andrew Huberman discusses a specific journaling protocol that has been shown in hundreds of scientific studies to significantly improve both mental and physical health. The protocol, originally researched by Dr. James Pennebaker, involves writing about traumatic or highly stressful experiences for 15-30 minutes a day over 4 days or 4 weeks. Huberman explains the protocol in detail, reviews the scientific evidence for its effectiveness, and explores the underlying mechanisms for how it impacts brain function and overall health.
Topics Discussed
Overview of the Expressive Writing Protocol (00:07:16)
Huberman outlines the key components of the expressive writing protocol:
- Write for 15-30 minutes about the most difficult or traumatic experience of your life
- Do this 4 times, either on consecutive days or once per week for 4 weeks
- Write continuously without stopping, don't worry about grammar or spelling
- Focus on facts about the experience, emotions felt then and now, and any associations that come to mind
- The writing is private and for your eyes only
He emphasizes that this is very different from typical journaling practices like gratitude journaling or daily diary entries. The focus is on exploring deeply negative experiences in detail.
Research Evidence and Health Benefits (00:41:02)
Huberman reviews the extensive scientific literature on this protocol, noting:
- Over 200 peer-reviewed studies have demonstrated its effectiveness
- Benefits include reduced anxiety, improved sleep, better immune function, and relief from conditions like fibromyalgia and autoimmune disorders
- Effects are long-lasting, with improvements seen months and even years later
- The protocol accelerates progress in other therapies like talk therapy or medication
He highlights a key study showing improved T-cell immune response in people who did the expressive writing protocol compared to control groups.
Low Expressors vs. High Expressors (00:24:38)
Huberman explains that people tend to fall into two groups when doing this protocol:
- Low expressors: Use less descriptive language, experience less distress during initial writing
- High expressors: Use more negative language, experience more physiological and emotional distress initially
Interestingly, low expressors become more distressed over the 4 writing sessions, while high expressors show decreasing distress. However, both groups show similar long-term benefits.
Neuroplasticity and Prefrontal Cortex Activation (00:58:10)
Huberman delves into the neuroscience behind why this protocol is effective:
- Traumatic experiences typically reduce activity in the prefrontal cortex, impairing our ability to process them
- The expressive writing protocol increases activity and neuroplasticity in the prefrontal cortex
- This allows for better regulation of subcortical emotional and stress centers in the brain
- Truthful recounting of experiences, even negative ones, activates prefrontal regions associated with honesty and coherent narratives
"When people tell the truth, and in particular when people tell the truth with a very coherent, structured narrative, the levels of activity in the prefrontal cortex increase, but not just temporarily. That is that there's neuroplasticity of these prefrontal cortical structures," explains Huberman.
Truth-Telling, Honesty and Brain Activity (01:15:32)
Huberman discusses research on how honesty and truth-telling impact brain activity:
- Studies show increased prefrontal cortex activity when people tell the truth
- Stimulating the dorsolateral prefrontal cortex increased honest behavior in experiments
- Truth-telling, even about negative experiences, seems to have positive effects on brain function
He explains: "The hypothesis that seems to be the most likely and indeed has the greatest weight of evidence for it, is that when people accurately and truthfully report an experience, even if that experience is a stressful and traumatic one, the repeated activation of the prefrontal cortex that occurs during that truth telling, even though the truth telling is about a highly negative experience, has the net effect over time of leading to more activity in the prefrontal cortex."
Overcoming Trauma and Stress (01:22:01)
Huberman explores how the expressive writing protocol helps process traumatic memories:
- Traumatic experiences often create fragmented, incoherent memories
- Writing allows for creating a more coherent narrative and understanding of the experience
- This helps resolve confusion about responsibility and emotional responses
- Increased prefrontal activity improves regulation of stress responses and autonomic nervous system
He notes: "So much of the negative symptomology of stressful events and traumas is about the kind of disarray and discombobulated activation of wakefulness in the middle of sleep, right, getting woken up in the middle of the night and not being able to go back to sleep, or elevated heart rate, panic, anxiety, and on and on."
Protocol Details and Recommendations (01:26:41)
Huberman provides specific guidance on implementing the protocol:
- Write about the same event for all 4 sessions
- Sessions can be 15-30 minutes, but not less
- Write continuously without stopping
- Don't worry about grammar or spelling, but aim for some coherence
- Include facts, emotions, and any associations that come to mind
- The writing is private - don't share it with others
- Allow buffer time after writing to process emotions
- Stop if it becomes too distressing or impedes daily life
He suggests starting with a moderately stressful event rather than the most traumatic as a way to ease into the protocol.
Conclusion
Huberman concludes by emphasizing the remarkable power of this simple writing protocol to produce long-lasting improvements in mental and physical health. He notes it's rare for him to dedicate an entire episode to a single protocol, but the extensive scientific evidence and potential benefits make this one particularly valuable to share. While acknowledging it can be emotionally intense, he encourages listeners to consider trying it, starting with a moderately stressful experience if desired. Huberman plans to implement the protocol himself and invites listeners to do the same, while being mindful of their emotional readiness and stopping if it becomes too distressing.
