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Guest blog: Live, reflect, repeat — managing student stress with writing therapy

I recently graduated from University and as part of my undergrad degree, I completed two counselling modules. I also experienced a lot of stress. Little did I know early on how valuable those few hours of counselling reading would be to me over the coming years; and now I’m going to share what I’ve learned with you.


Part of the personal development process of training to be a counsellor involves keeping a diary and engaging in reflection. Reflection is the practice of exploring and examining an experience, an emotion, clarifying meaning and understanding, and changing perspective of oneself and those experiences (Smith, 2016). Predominantly, I do this through reflective writing, although I have known others to keep visual journals through photography or sketching and some created video blogs. Reflective writing is not just keeping a diary; today I did this and tomorrow I’ll do that. It’s about thinking over your day, the way you felt about it then and the way you are feeling about it now. Learning about yourself and acknowledging yourself, warts and all. Gaining clarity, self-awareness, and expressing yourself (Wright, 2005).

Going to university is not simply about getting a qualification. Part of it is personal development and it happens every day, often without you realising. Making new friends, learning how to live with new people, managing your time, developing relationships with tutors, figuring out who you are, and what you want from your life. Maybe having your heart broken. Feeling under pressure, homesick, lonely, or afraid. Reflective writing can be hugely beneficial throughout it all by providing a safe place for you to vent your feelings and think about your experiences. I found it to be like having a conversation with myself. Stress is a part of university life too; I know it was part of my university experience. Stress can be helpful. It can motivate us. However, stress can also be overwhelming and when this begins to happen it can affect our sleep, appetite, concentration, relationships and academic output (Emond et al, 2016; Ahrberg, Dresler, Niedermaier, Steiger & Genzel, 2012; Sohail, 2013). In the case of studying at university, the stress is not going to go away, so as students we have to try and manage it as best we can. I can put up my hands and admit I am no guru when it comes to stress management, but I can attest to the potential of reflective writing as a management tool because I have found it to be genuinely helpful.

Constructive Vs Unconstructive

There is, however, some care to be taken over the way that we use reflective writing as a tool to manage our stress. Hoyt, Austenfeld & Stanton (2016), identified two functions of expressive essays; constructive and non-constructive. Constructive essays contained planning and problem solving as a means to manage experiences, whereas non-constructive essays leaned more towards documenting and re-living worry. Hoyt, Austenfeld & Stanton found that constructive expressive essays predicted a decline in depressive symptoms for the participants of their study. This is in line with research about emotional regulation. By regulating emotional responses to stressful experiences, we can buffer the impact that stress can have on our emotional health (Stanton, 2011). By engaging in an active effort to embody stressful experiences, and making attempts to understand our emotions, reflective writing can be an aid for emotional regulation and therefore help to buffer stress. A less beneficial way to use reflective writing is to document everything that is wrong and then blame and degrade ourselves over and over. This will no doubt make us feel worse, and we don’t want that.