Vent writing, also known as “anger journaling,” is a form of journaling that involves expressing your pent-up frustrations and angry thoughts on paper. Unlike gratitude journaling, which focuses on positive emotions and experiences, vent writing allows you to dish about anything and everything that’s currently bothering you. It’s an opportunity to share how you truly feel, without any filters or fear of judgment.
Meredith Erin, the CEO and co-founder of Boredwalk and the author of Grievance Journal, found vent writing to be incredibly cathartic. She struggled with gratitude journaling, as it didn’t provide her with the sense of peace she was looking for. Instead, her gratitude journals would always end up with her noting the things she was grateful for, but also highlighting everything that was going wrong in her life. This disconnect pushed her to create a journal specifically for vent writing.
Marriage and family therapist Gayane Aramyan explains that constantly focusing on the positive side of things can be detrimental to our mental health. It can lead to toxic positivity, where we deny and suppress our negative emotions. Aramyan suggests that it’s important to validate our emotions while still acknowledging the potential for a better tomorrow. Vent writing provides a safe space for self-expression, allowing us to regulate our emotions and spare our loved ones from harmful outbursts.
Numerous studies have shown the mental health benefits of journaling. Effective journaling can be therapeutic, improve cognitive processing, and enhance problem-solving abilities. Aramyan believes that journaling provides clarity and helps lower heightened emotions. It allows us to reflect on situations and consider different perspectives.
One of the great things about vent writing is that it’s entirely private. You can say whatever you want without worrying about judgment or hurting someone’s feelings. Erin believes that this element of privacy is what makes vent writing so freeing. There’s no need to censor or edit down your thoughts to make them comfortable for others.
If you’re interested in trying vent writing, Aramyan offers five helpful tips. First, she suggests following a writing prompt to guide your vent writing. Writing prompts can help you explore specific situations and identify the triggers for your negative emotions. Second, she advises against censoring yourself. This is a time for total self-expression, allowing your thoughts and emotions to flow freely. Third, don’t be afraid to vent about small things. Even seemingly trivial annoyances can accumulate over time and impact your overall well-being. Fourth, once you’ve written, take the time to read and reflect on what you’ve written. It can provide valuable insights and a fresh perspective. Finally, Aramyan recommends setting aside regular time for vent writing to make it a habit and maximize its benefits.
Vent writing can be a powerful tool for improving mental health and enhancing interpersonal relationships by providing an outlet for negative emotions. It allows you to express yourself honestly and freely, without the fear of judgment or repercussions. So, grab a pen and paper, find a quiet space, and let the venting begin. You may be surprised at how beneficial it can be.
