Using diary-writing as a self-help tool to connect and heal

Using diary-writing as a self-help tool to connect and heal

Twenty minutes a day is all it takes. Writing in your diary for 20 minutes each day can help you to feel in control of your life. You can write in your diary anywhere, at any time of the day. You can use pen or paper, a tablet or even a cell phone.

Regular diary-writing can help you feel you are leading a life that is true to you. It does this by helping you to connect with and strengthen thoughts and feelings that belong to your healthy self. It helps your mind and body be one. When experiencing eating disorder symptoms and behaviors, you tend to lead the life of the eating disorder. It is a horrible life, because the eating disorder causes a disconnection between your brain and your healthy self.

The eating disorder urges you to harm instead of love your own self. Do you ever feel trapped, and annoyed and angry at yourself for giving into these powerful thoughts?  As one reader, who is in her fifties and has had an eating disorder for many years, wrote this morning, “it is like being caught in a powerful spider’s web, and I can’t get out.” I understand, because I was there, stuck in the illness web, for decades, too. If you are feeling stuck today, it is important to remember that you are not being weak. You have an illness and need help to get out.

My diary helped me to get out of my eating disorder and now I am in a position to be a mentor, and through the diary-writing process, to help you. I am here to share in and assist your recovery process.

It can be easier to write than talk

At some innate level, you may know the real “you” is there, or you may think this is how life is: that the way you feel is normal. Certainly, I thought this, for a long time. Or you may realize you have eating disorder symptoms, but don’t know how to free yourself from them. Writing in your diary about how you feel is important. Writing can help you find a way when others might think you are self-centered or “lost.”

Reading works by experts in the field of narrative medicine field (for examples, see references to Pennebaker, White and Epston, and Bolton) helped me to understand why since childhood I preferred writing to, rather than talking with, therapists and family, throughout my illness and why writing has been pivotal not only to recovery but to creating a life beyond the illness.

Pouring feelings into your diary, in whatever form feels right, can help sustain life until bit by bit you can adequately nourish your body, and gain the skill to examine emotions, follow them to their source, and link them to events in your life. Eating disorder secrets, when buttressed by starvation, chaotic eating, and inadequate nourishment, can form a wall between your life’s narrative and emotional truth.

Writing is a form of conversation

Writing provides a way of expressing emotions instead of repressing them, and with guidance this process of writing can help you feel better about yourself. By tracing feelings back to traumatic events, and reflecting on them, you can defuse their power to affect you in the present. When my treatment team encouraged me to do this, even though many years had passed, I began to experience calm instead of chaos and peace instead of torment.

I gained sufficient self-awareness to realize when “something is bothering me,” and became more able to follow the feeling, find the cause and attend to it. This skill allowed decision-making to occur without feeling overly anxious or defaulting to eating disorder behaviors such as restricting food intake or binge eating to ease distress.

Your diary can help others to help you

I was in my 30’s when a psychiatrist gained my trust and suggested I could use my diary to assist the healing process by drawing on it in engaging in written communication with him. Gradually, aided by patient, therapeutic guidance, what I wrote in my diary began to reconnect with authentic thoughts and feelings. Self-abuse and self-harm gave way to self-care as my body and mind progressively reintegrated. Decades later, at age 55, upon healing sufficiently to re-enter life’s mainstream, I departed a journalism career to reflect on these decades of diary writing and write a memoir.

As I “came out” and began to share my story publicly, the diaries came out too. For instance, besides providing the main data source for my memoir, A Girl Called Tim (2011), they became a resource pool of documented “lived experience,” assisting the dissemination of science-based knowledge and evidence-based treatments in books for health professionals and mainstream readers.

Sharing our stories in a safe place can help us, and others

In another outcome, the creation of a website as a companion to the memoir led to people with experience of eating disorders writing to say they had “connected” with my story in a way that gave them “permission” to share their stories until now revealed only, if at all, in their diary. Adult readers wrote at length, explaining they had felt isolated and had kept their eating disorders a secret since childhood, but upon reading and identifying with my story, were able to share and externalize their thoughts and experiences for the first time.

Reflecting on the reader responses sparked recognition that perhaps my friend the diary had been destructive as well as constructive throughout my long illness. This revelation in turn became the catalyst for my PhD in Creative Writing, investigating how diary entries from multiple diarists might be used in writing a book.

A writing mentor can help

My research and reflection also led to the conclusion that my diary could have played a far different role in shaping my life if a writing mentor with experience in eating disorders had worked with me when my eating disorder developed in childhood.  A writing mentor who gained my trust sufficiently for me to feel safe in sharing my diary writings with them would have recognized from the very first entry that I had a serious eating disorder.

Today, I encourage use of the narrative as a therapeutic and self-healing tool for people of all ages. When we don’t feel confident enough to speak, often, in a trusting environment, we can feel safe in expressing our thoughts on paper. When trust is formed with a writing mentor, gentle guidance can be provided in confronting and addressing painful feelings and strengthening the healthy self.

New online Program: Using your diary to help yourself heal

Excitingly, The Diary Healer is launching its first online writing Program designed specifically for adults aged 18 and over who are experiencing eating disorder symptoms. This Program is tailored to suit your unique needs, wants, and aims. It will guide you in engaging in self-driven, self-led healing from the comfort of your home, or wherever you happen to be.

All you need to get started is a pen and paper, tablet, laptop or cell phone. As with all work undertaken at The Diary Healer, confidentially is respected at all times in supporting you throughout your healing journey.

The Program runs 10 weeks online. If you feel ready to commit to this time-frame and are ready to empower yourself through diary writing, contact June to schedule a conversation over email or phone – whichever medium you feel most comfortable with. This initial conversation gives you the opportunity to learn if this customized Program can help you meet your individual needs and help you help yourself. Next, the 10-week Program will be discussed in more detail with you . Numbers are strictly limited so reach out as soon as possible to avoid disappointment.

Note: Together with Sarah Cannata, who has joined The Diary Healer team, June is also developing online writing programs to cater for caregivers, professionals and others affected by mental health challenges. Your Expression of Interest is invited.


Alexander, J. Using Writing as a Therapy for Eating Disorders—The Diary Healer.

Bolton, G., Field, V., & Thompson, K. (Eds.). (2006). Writing works. A resource handbook for therapeutic writing workshops and activities. London: Jessica Kingsley Publishers.

Bolton, G., Howlett, S., Lago, C., & Wright, J. K. (2004). Writing cures: An introductory handbook of writing in counselling and therapy: Routledge.

Epston, D., & Maisel, R. (2009). Anti-anorexia/bulimia: A polemics of life and death.

In H. Malson & M. Burns (Eds.), Critical feminist approaches to eating dis/orders. (pp. 210–220). New York, NY, USA: Routledge/Taylor & Francis Group.

Maisel, R., Epston, D., & Borden, A. (2004). Biting the hand that starves you: Inspiring resistance to anorexia/bulimia. New York, USA: WW Norton & Co.

Pennebaker, J. W. (1997). Opening up: The healing power of expressing emotions (revised edition). New York, USA: Guilford Press.

Pennebaker, J. W., & Chung, C. K. (2007). Expressive writing, emotional upheavals, and health. In H. S. Friedman & R. C. Silver (Eds.), Foundations of health psychology (pp. 263–284). New York, USA: Oxford University Press.

June Alexander

About June Alexander

All articles by June Alexander

As founder of Life Stories Diary my prime motivation is to connect with people who want to share their story. Why? Because your story is important. My goal with this blog is to provide a platform for you to share your story with others. Building on the accomplishments of The Diary Healer the Life Stories Diary blog will continue to be a voice for people who have experienced an eating disorder, trauma or other mental health challenge, and provide inspiration through the narrative, to live a full and meaningful life.

My nine books about eating disorders focus on learning through story-sharing. Prior to writing books, which include my memoir, I had a long career in print journalism. In 2017, I graduated as a Doctor of Philosophy (Creative Writing), researching the usefulness of journaling and writing when recovering from an eating disorder or other traumatic experience.
Today I combine my writing expertise with life experience to help others self-heal. Clients receive mentoring in narrative techniques and guidance in memoir-writing. I also share my editing expertise with people who are writing their story and wish to prepare it to publication standard. I encourage everyone to write their story. Your story counts!
Contact me: Email and on Facebook and LinkedIn.

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