Fostering Resilience Through Writing

Written by:  Mary Peck, Malaga Creative Co.
 In American Samoa and many other remote and rural areas, there is limited access to mental health services. For survivors of domestic and sexual violence in American Samoa who are dealing with mental health conditions such as depression and post-traumatic stress disorder (PTSD), practicing self-care routines and resilience-building skills is vital. 

One such skill for developing resiliency in the face of adversity is writing.  
What is Resilience? According to the American Psychological Association, resilience is “the process and outcome of successfully adapting to difficult or challenging life experiences, especially through mental, emotional, and behavioral flexibility and adjustment to internal and external demands.” 

In short, the focus of resilience is not on what traumatic or challenging incidents have occurred in a person’s life. Resilience is about how a person and a community can adapt to difficulties and what tools they can use to overcome adversity. 
Resilience for Survivors of Domestic and Sexual ViolenceThe American Samoa Alliance Against Domestic and Sexual Violence routinely offers programs aimed at fostering resilience and helping survivors of violence to develop skills that lead to resilience and healing. 

These programs include art and music workshops, webinars, radio interviews and announcements, and more. Each community program provides opportunities for survivors, community partners, and advocates to connect and develop skills that can improve resiliency and promote healing. 
Ways to Build Resilience Through Writing There are many ways to build resilience through writing. The beauty of writing is that it does not require extensive materials or time. Contrary to popular belief, it doesn’t require perfect grammar or awards or crowds of fans and readers. 

All you need to write is a piece of paper and a pen. Or a laptop and a Google doc. Or even the Notes app on your phone. 

With minimal materials, you can work towards a variety of goals, including knowing yourself, exploring the past, and centering yourself in the present. 
Writing to Know Yourself BetterA traumatic event can shift a person’s sense of their own identity. One way that writing can help to build resiliency is to help you to rediscover who you are. 

Writing provides you with ways to creatively express your thoughts and feelings and identify healthier ways of thinking as you heal from a traumatic event. 
Writing to Explore the Past One issue that plagues many survivors of domestic and sexual violence is victim blaming. Victim blaming occurs when people place the blame for an assault on the victim instead of the perpetrator. 

Writing is one way that survivors can reclaim the narrative of what happened, especially if they are dealing with victim blaming. 
Writing to Center Yourself in the PresentMindfulness practices have been shown to improve resiliency in the face of adversity. Through mindfulness practices such as meditation, you can center yourself in the present. 

Some writing practices, such as stream of consciousness writing, can help you to focus on the present and build resilience. 
The Healing Through Writing WorkshopThe American Samoa Alliance Against Domestic and Sexual Violence has partnered with Malaga Creative Co. to offer the Healing Through Writing Workshop. This workshop helps participants to explore the ways that mindfulness and writing can increase their resilience. 

There are many types of writing covered in the three-day workshop, including stream of consciousness writing, reflective journaling with prompts, gratitude journaling, and creative writing through poetry. 
Stream of Consciousness Writing Stream of consciousness writing is the process of writing your thoughts exactly as they occur in your head. These thoughts are not to be censored or judged as “good” or “bad.” What you write doesn’t have to be complete sentences, or even fully coherent. 

What matters is that you write the reality of your thoughts as they occur. 

This writing exercise is meant to ground you in the present and give you a glimpse into the inner workings of your own mind. For some people, stream of consciousness writing is a way to identify negative thought patterns. For others, it is a complement to a mindfulness routine. 
Reflective Journaling with Prompts Another type of writing covered in the Healing​​ Through Writing workshop is reflective journaling with prompts. These prompts are meant to help participants to explore specific memories, thought patterns, and beliefs. 

Some examples of journal prompts to use for this exercise include: 

• What does “strength” mean to you? 
• How do past traumas impact your day-to-day life? 
• What parts of yourself do you have a hard time loving or accepting? 
• What are the most important things you have learned from past relationships? 

These prompts, along with others, can help survivors to develop resiliency in the aftermath of an assault. 
Gratitude Journaling.  If you are interested in developing more positive thinking as you move through your day-to-day life, then gratitude journaling can be a successful tool. 

Gratitude journaling is the process of writing about the people, events, and objects that you are thankful for each day. When done regularly, this practice encourages you to take note of the positive aspects of your life, even if they are small and seemingly insignificant. 
Creative Writing Through Poetry Creative writing offers survivors with new ways to express their feelings, their trauma, their dreams, and their fears. Survivors of domestic violence and sexual assault around the world have turned to creative writing to process and heal from traumatic events. 

Poets such as Maya Angelou used, and continue to use, poetry to showcase their resilience, creating art in the face of trauma. Angelou writes, “You may shoot me with your words, / You may cut me with your eyes, / You may kill me with your hatefulness, / And still, like air, I’ll rise.” 

Survivors like Angelou have long turned to poetry as a way to rise through their trauma, showcasing their resilience and the power of creative expression.  
Working With the Community to Increase ResilienceIf you are interested in learning how to use writing to increase resilience and heal, please contact the Alliance to learn about the dates for our next Healing Through Writing workshop. These workshops are open to the community at no cost to participants.