in

Vent Writing Allows You To Let It All Out in Private

Have you ever written a strongly-worded (learn: full of F-bombs and exclamation factors) letter to your boss, boyfriend, or professor with no intention of ever sending it to them? Did it really feel… form of superb? In that case, then congrats! You’ve engaged in a type of journaling known as “vent writing.” And in keeping with therapists, it may be actually good on your psychological well being and interpersonal relationships. (Sure, actually.)

Vent writing basically entails writing down your entire pent-up offended ideas and frustrations. Consider it because the polar reverse of gratitude journaling, which has you replicate on the issues for which you are grateful, like household, associates, or the most recent season of Love is Blind. Against this, vent writing invitations you to dish about something and every thing that’s at present filling you with rage—a chance to share the way you *actually* really feel about getting disregarded for that promotion at work or being ghosted by a latest Tinder hookup. It’s all about airing your grievances, no holds barred.

“With the ability to actually specific what’s on my thoughts with out another person there to be harm by it or have an opinion about it feels actually releasing for me. I haven’t got to censor myself.” –– Meredith Erin, Boredwalk CEO and writer of Grievance Journal

Boredwalk CEO and co-founder Meredith Erin discovered vent writing so cathartic that she created a journal particularly for the apply, titled Grievance Journal. Erin says she struggled with the method of gratitude journaling and couldn’t appear to discover a sense of peace when looking for the silver linings in her life.

“I attempted so many issues to seek out reduction, together with remedy, meditation, and naturally, gratitude journaling,” says Erin. “I observed my gratitude journals would all the time find yourself the identical, with me noting that I’m grateful for my accomplice, and [my] cat, and every thing else is horrible. I by no means discovered gratitude journals useful and the extra I attempted with them the more severe I felt, as a result of this tactic that supposedly labored for everybody did not work for me.”

The advantages of vent writing

In keeping with marriage and household therapist Gayane Aramayan, LMFT, forcing your self to continuously look on the brilliant aspect of issues will be detrimental to your psychological well being and may result in poisonous positivity—the inauthentic forcing of excellent cheer that denies and represses so-called “unfavourable” feelings.



“It may be very unhealthy if we’re simply continuously trying on the brighter aspect,” says Aramayan. “I feel each will be true: We are able to validate our feelings and see the optimistic aspect. I can really feel actually upset, however I may know that tomorrow will probably be a greater day.”

Earlier than launching her profession in remedy, Aramayan labored as a licensed anger administration coordinator, serving to women and men navigate unfavourable feelings and channel them in a wholesome manner. In her work, Aramayan found that a lot of her shoppers have been taught to “suck it up” throughout their childhood, leading to mishandled aggression later in life.

“Most of us weren’t instructed or taught to sit down with our emotions, and now as adults, we do not know what to do with them,” says Aramayan. “Anger itself is not unhealthy. It is a wholesome emotion. Nevertheless it’s how we specific it that is most vital.”

Researchers have confirmed time and time once more the highly effective psychological well being advantages of journaling. A cumulative research of 20 peer-reviewed articles in regards to the optimistic results of journaling on psychological sickness revealed that common and efficient journaling will be therapeutic and positively impacts our cognitive processing and problem-solving talents.

“Journaling has a lot energy in giving readability,” says Aramayan. “It lowers heightened feelings and activates the logical a part of our mind and offers you a second to replicate, and perhaps consider the state of affairs in a different way.”

Aramayan additionally shares that vent journaling offers you might have a secure area for self expression and promotes emotion regulation, thereby sparing your family members from a dangerous outburst and your self from psychological anguish. “When you do not specific your emotions, they arrive out in different methods,” she says. “Some folks find yourself having an enormous explosion of emotions after they bottle issues up, some folks begin experiencing anxiousness assaults, or rage.”

It additionally helps that vent journaling is completely non-public, that means which you can say what you need, no holds barred. Erin says that writing with out a recipient is without doubt one of the the explanation why vent writing has been so impactful for her psychological well being. “It lets me get all my ugliest ideas out with out having to fret a couple of listener judging them,” says Erin. “With the ability to actually specific what’s on my thoughts with out another person there to be harm by it or have an opinion about it feels actually releasing for me. I haven’t got to censor myself. I haven’t got to edit down my ideas to make them snug for another person.”

Able to attempt your hand at vent writing? Forward are 5 tricks to get you began.

5 tricks to begin vent writing

1. Comply with a immediate

Earlier than you begin scratching a prolonged stream of curse phrases into your journal, Aramayan recommends utilizing writing prompts to information your vent writing. Prompts let you dig into particular conditions which will have upset you and will help you discover what triggered the unfavourable feelings you are feeling. They will additionally assist get your mind’s gears turning should you aren’t positive why you are feeling so shitty within the first place.

“In case you’re writing ‘I am so upset by this, that is pissing me off, and I hate all people, and nothing is making me blissful,’ it’s not essentially going to make you are feeling higher,” provides Aramayan.

Some writing immediate concepts embody:

  1. What do you hate most about your job?
  2. What does your boyfriend do that provides you the ‘ick’?
  3. Describe a time the place your mother and father embarrassed you.

The writing prompts within the Grievance Journal are particular and include a enjoyable dose of sarcasm, together with questions like “What are probably the most disappointing purchases you’ve ever made?” and “What are the dumbest strikes or TV reveals?”

“We have damaged up guided writing prompts with darkly humorous quotes with area to doodle,” says Erin. “With the ability to snort at issues being horrible all the time feels a bit higher, in order that dose of humor actually breaks up the darkness.”

2. Don’t censor your self

To reap all the advantages of vent writing, it’s vital to permit your self the liberty of complete self-expression. This isn’t the time to mince your phrases or stifle your stream of thought. Lean into your emotions and permit your self to jot down with out abandon.

Keep in mind that there’s no human recipient of your vent writing, so no probability of offending somebody you care about. That is your alternative to say what you *want* you possibly can say to your family members IRL, however don’t out of the love and respect you might have for them.

Erin provides that writing with out inhibition additionally offers a sure sense of reduction that self censorship merely can not. “You know the way you are feeling higher while you’ve been queasy for some time and also you lastly throw up and you’re feeling that sense of reduction? That is how I felt after I would write about what was bothering me,” says Erin.

3. Don’t be afraid to be petty in regards to the small issues

In the case of vent writing, there’s no grievance too small. Did your roommate overlook to place their moist garments into the dryer? Write about it. Did you hit each pink mild in your commute to work this morning? Write about it. Was your child being annoying AF at this time? Write about it.

Whereas these annoyances could appear small within the grand scheme of issues, they nonetheless illicit a unfavourable emotion from you and are worthy of being explored.

“The little stuff like somebody all the time spelling your title improper, or your partner all the time forgetting to hold up moist towels, can really feel so trivial, prefer it does not should be voiced, however that does not imply it does not trouble you,” says Erin.”These little issues can really feel like tiny raindrops filling a bucket. You may ignore a number of, however hundreds of them accumulating over time could cause an overflow and then you definately’re shedding your mood over one thing that appears small, when actually it is not the small factor in isolation, it is all of the small issues put collectively.”

4. Learn and replicate on what you’ve written down

After you’ve aired out your entire grievances, Aramayan suggests sitting along with your phrases and reflecting on every thing you’ve written. What did your writing reveal in regards to the state of affairs? About your self? What elements led to this unfavourable emotion?

This vital step in vent writing is what lets you sort out future conflicts with a deeper information of what triggers you and why. Erin provides that it may well additionally reveal what your function within the battle was, serving to you modify the way you strategy rifts going ahead.

5. Retailer it in a secure place

Your vent writing journal is sacred, and it’s vital to deal with it as such. Discover a secure place in your house to retailer it, one which isn’t simply accessible by different folks in your family. Whereas your journal definitely can’t get its emotions harm, your family members can, so be sure you retailer it in a personal space.


Nicely+Good articles reference scientific, dependable, latest, sturdy research to again up the data we share. You possibly can belief us alongside your wellness journey.

  1. Sohal, Monika et al. “Efficacy of journaling within the administration of psychological sickness: a scientific assessment and meta-analysis.” Household drugs and neighborhood well being vol. 10,1 (2022): e001154. doi:10.1136/fmch-2021-001154


Our editors independently choose these merchandise. Making a purchase order by way of our hyperlinks might earn Nicely+Good a fee.

Spread the love

Leave a Reply

Your email address will not be published. Required fields are marked *