Writing, Rewriting and Reframing

Storytelling is a powerful tool for healing because it allows people to reclaim their narratives, process emotions, and make meaning out of difficult experiences. When we tell our stories—whether through writing, speaking, art, or movement—we engage with our past in a way that can transform pain into growth.

How Storytelling and Writing Supports Healing

🌀 Reframing the Narrative

Shifting from “I am broken” to “I have survived and grown”
Moving from a victim mindset to an empowered perspective
Recognising patterns and making conscious choices moving forward

💬 Externalising Pain

Putting emotions into words helps regulate them (like in therapy)
Distancing from traumatic events without suppressing them
Turning shame into self-compassion through self-expression

🎭 Accessing the Subconscious

Writing, art and movement can reveal unconscious beliefs
Metaphor and symbolism help us explore what feels unspeakable
Dreamwork, myths and archetypes can connect personal pain to universal themes

🤝 Finding Community & Connection

Sharing stories reduces isolation and shame
Seeing others with similar experiences fosters validation and support
Collective storytelling (in groups, memoirs, social movements) creates change

Methods of Storytelling for Healing

✍️ Journaling & Expressive Writing

Freewriting about emotions (stream of consciousness)
Writing letters to past/future selves or to people who hurt you (particularly if unsent)
"Rewriting" a traumatic experience with a new, empowered perspective

🎭 Creative Arts Therapy

Creating visual art, music or dance to express feelings beyond words
Using drama or roleplay to step into different parts of a story
Exploring myths, fairy tales, or personal symbols as metaphors for healing

📖 Memoir & Personal Narrative Writing

Writing a life story with themes of resilience and transformation
Exploring different perspectives of the same event to gain insight
Writing as if a wiser, compassionate self were narrating your journey

🌙 Dreamwork & Mythology

Looking at personal dreams for hidden wisdom
Finding personal meaning in ancient myths, folktales, and archetypes
Using storytelling to connect personal struggles to larger human experiences

Let’s do a storytelling exercise designed to help you reframe a difficult experience with more self-compassion, strength, and meaning.

Exercise: The Hero’s Journey Rewrite

This exercise is inspired by the classic Hero’s Journey framework, which shows how struggles can lead to transformation. You’ll be writing a short story where you are the protagonist moving through a challenge and coming out stronger.

Step 1: Choose Your Story

Think of a personal experience that was painful, confusing or difficult. It can be:

A time you felt lost, rejected or misunderstood
A relationship struggle or heartbreak
A moment of failure or self-doubt
A trauma or hardship that shaped you

💡 If it's too painful to write as yourself, you can write as a fictional character or use metaphor (e.g., a traveller lost in the woods, a phoenix rising from ashes).

Step 2: Write Your Hero’s Journey

Here’s a simple structure to follow:

1️⃣ The Ordinary World: Who were you before the challenge? Describe your world before things changed.2️⃣ The Call to Adventure: What event shook things up? What struggle began?3️⃣ The Dark Night: What was the hardest part? What emotions did you face?4️⃣ The Turning Point: What helped you shift? (Insight, support, realisation, inner strength?)5️⃣ The Return & Growth: How are you different now? What wisdom or strength did you gain?