A systematic review published on May 21, 2025, in the open-access journal PLOS One by Lauren Hoult from Northumbria University, U.K., and colleagues has shed light on the benefits of positive expressive writing. The study found that the impact on psychological health and wellbeing depends on the particular writing approach and individual differences among participants.
Traditionally, writing interventions have directed people to write about stressful or negative topics repeatedly over several consecutive days. While this practice often improves mental health in the long run, it can heighten negative emotions in the moment. Positive expressive writing, on the other hand, emphasizes self-reflection, gratitude, and imagining a hopeful future, benefiting wellbeing over time without this risk.
To determine which techniques offer the most health and wellbeing benefits, the researchers systematically reviewed 51 articles about positive expressive writing interventions published between 1930 and 2023. All the studies focused on non-clinical adult populations engaging in self-administered writing exercises. Techniques reviewed included the "best possible self," which involves writing about an optimistic future, and composing gratitude letters.
The findings revealed that psychological and subjective wellbeing outcomes improved most consistently across various positive expressive writing techniques. Measures of happiness, life satisfaction, and gratitude showed notable enhancements. However, effects on physical and mental health measures, such as trait anxiety and depression, varied depending on the individual and the type of intervention.