Writing builds resilience by changing your brain, helping you face everyday challenges

Emily Ronay Johnston, University of California, Merced Ordinary and universal, the act of writing changes the brain. From dashing off a heated text message to composing an op-ed, writing allows you to, at once, name your pain and create distance from it. Writing can shift your mental state from overwhelm and despair to grounded clarity — a shift that reflects resilience. Psychology, the media and the wellness industry shape public perceptions of resilience: Social scientists study it, journalists celebrate it, and wellness brands sell it. They all tell a similar story: Resilience is an individual quality that people can strengthen with effort. The American Psychological Association defines resilience as an ongoing process of personal growth through life’s challenges. News headlines routinely praise individuals who refuse to give up or find silver linings in times of hardship. The wellness industry promotes relentless self-improvement as the path to resilience. In my work as a professor of writing studies, I research how people use writing to navigate trauma and practice resilience. I have witnessed thousands of students turn to the written word to work through emotions and find a sense of belonging. Their writing habits suggest that writing fosters resilience. Insights from psychology and neuroscience can help explain how.

Writing rewires the brain

In the 1980s, psychologist James Pennebaker developed a therapeutic technique called expressive writing to help patients process trauma and psychological challenges. With this technique, continuously journaling about something painful helps create mental distance from the experience and eases its cognitive load. In other words, externalizing emotional distress through writing fosters safety. Expressive writing turns pain into a metaphorical book on a shelf, ready to be reopened with intention. It signals the brain, “You don’t need to carry this anymore.”

Translating emotions and thoughts into words on paper is a complex mental task. It involves retrieving memories and planning what to do with them, engaging brain areas associated with memory and decision-making. It also involves putting those memories into language, activating the brain’s visual and motor systems. Writing things down supports memory consolidation — the brain’s conversion of short-term memories into long-term ones. The process of integration makes it possible for people to reframe painful experiences and manage their emotions. In essence, writing can help free the mind to be in the here and now.

Taking action through writing

The state of presence that writing can elicit is not just an abstract feeling; it reflects complex activity in the nervous system. Brain imaging studies show that putting feelings into words helps regulate emotions. Labeling emotions — whether through expletives and emojis or carefully chosen words — has multiple benefits. It calms the amygdala, a cluster of neurons that detects threat and triggers the fear response: fight, flight, freeze or fawn. It also engages the prefrontal cortex, a part of the brain that supports goal-setting and problem-solving. In other words, the simple act of naming your emotions can help you shift from reaction to response. Instead of identifying with your feelings and mistaking them for facts, writing can help you simply become aware of what’s arising and prepare for deliberate action. Even mundane writing tasks like making a to-do list stimulate parts of the brain involved in reasoning and decision-making, helping you regain focus.

Making meaning through writing

Choosing to write is also choosing to make meaning. Studies suggest that having a sense of agency is both a prerequisite for, and an outcome of, writing. Researchers have long documented how writing is a cognitive activity — one that people use to communicate, yes, but also to understand the human experience. As many in the field of writing studies recognize, writing is a form of thinking — a practice that people never stop learning. With that, writing has the potential to continually reshape the mind. Writing not only expresses but actively creates identity. Writing also regulates your psychological state. And the words you write are themselves proof of regulation — the evidence of resilience. Popular coverage of human resilience often presents it as extraordinary endurance. News coverage of natural disasters implies that the more severe the trauma, the greater the personal growth. Pop psychology often equates resilience with unwavering optimism. Such representations can obscure ordinary forms of adaptation. Strategies people already use to cope with everyday life — from rage-texting to drafting a resignation letter — signify transformation.

Building resilience through writing

These research-backed tips can help you develop a writing practice conducive to resilience: 1. Write by hand whenever possible. In contrast to typing or tapping on a device, handwriting requires greater cognitive coordination. It slows your thinking, allowing you to process information, form connections and make meaning. 2. Write daily. Start small and make it regular. Even jotting brief notes about your day — what happened, what you’re feeling, what you’re planning or intending — can help you get thoughts out of your head and ease rumination. 3. Write before reacting. When strong feelings surge, write them down first. Keep a notebook within reach and make it a habit to write it before you say it. Doing so can support reflective thinking, helping you act with purpose and clarity. 4. Write a letter you never send. Don’t just write down your feelings — address them to the person or situation that’s troubling you. Even writing a letter to yourself can provide a safe space for release without the pressure of someone else’s reaction. 5. Treat writing as a process. Any time you draft something and ask for feedback on it, you practice stepping back to consider alternative perspectives. Applying that feedback through revision can strengthen self-awareness and build confidence. Resilience may be as ordinary as the journal entries people scribble, the emails they exchange, the task lists they create — even the essays students pound out for professors. The act of writing is adaptation in progress. Emily Ronay Johnston, Assistant Teaching Professor of Global Arts, Media and Writing Studies, University of California, Merced This article is republished from The Conversation under a Creative Commons license. Read the original article.

Don’t let food poisoning crash your Thanksgiving dinner

Lisa Cuchara, Quinnipiac University Thanksgiving is a time for family, friends and feasting. However, amid the joy of gathering and indulging in delicious food, it is essential to keep food safety in mind. Foodborne illnesses can quickly put a damper on your celebrations. As an immunologist and infectious disease specialist, I study how germs spread – and how to prevent them from doing so. In my courses, I teach my students how to reduce microbial risks, including those tied to activities such as hosting a big Thanksgiving gathering, without becoming germophobes. Foodborne illnesses sicken 48 million Americans – 1 in 6 people – each year. Holiday meals such as Thanksgiving pose special risks because these spreads often involve large quantities, long prep times, buffet-style serving and mingling guests. Such conditions create many opportunities for germs to spread. This, in turn, invites a slew of microbial guests such as Salmonella and Clostridium perfringens. Most people recover from infections with foodborne bacteria, but each year around 3,000 Americans die from the illnesses they cause. More routinely, these bugs can cause nausea, vomiting, stomach cramps and diarrhea within hours to a couple of days after being consumed – which are no fun at a holiday celebration.

Foods most likely to cause holiday illness

Most foodborne illnesses come from raw or undercooked food and foods left in the so-called danger zone of cooking temperature – 40 degrees to 140 degrees Fahrenheit – in which bacteria multiply rapidly. Large-batch cooking without proper reheating or storage as well as cross contamination of foods during preparation can also cause disease.

Not all dishes pose the same risk. Turkey can harbor Salmonella, Campylobacter and Clostridium perfringens. Undercooked turkey remains a leading cause of Thanksgiving-related illness. Raw turkey drippings can also easily spread bacteria onto hands, utensils and counters. And don’t forget the stuffing inside the bird. While the turkey may reach a safe internal temperature, the stuffing often does not, making it a higher-risk dish. Leftovers stored too long, reheated improperly or cooled slowly also bring hazards. If large pieces of roasted turkey aren’t divided and cooled quickly, any Clostridium perfringens they contain might have time to produce toxins. This increases the risk of getting sick from snacking on leftovers – even reheated leftovers, since these toxins are not killed by heat. Indeed, each November and December outbreaks involving this bacterium spike, often due to encounters with turkey and roast beef leftovers.

Don’t wash the turkey!

Washing anything makes it cleaner and safer, right? Not necessarily. Many people think washing their turkey will remove bacteria. However, it’s pretty much impossible to wash bacteria off a raw bird, and attempting to do so actually increases cross contamination and your risk of foodborne illness. Since 2005, federal food safety agencies have advised against washing turkey or chicken. Despite this, a 2020 survey found that 78% of people still reported rinsing their turkey before cooking – often because older recipes or family habits encourage it. When you rinse raw poultry, water can splash harmful bacteria around your kitchen, contaminating counter tops, utensils and nearby foods. If you do choose to wash turkey, it’s critical to immediately clean and disinfect the sink and surrounding area. A 2019 USDA study found that 60% of people who washed their poultry had bacteria in their sink afterward – and 14% had bacteria in the sink even after cleaning it.

Food prep tips for a safe and healthy Thanksgiving

Wash your hands regularly. Before cooking and after touching raw meat, poultry or eggs, wash your hands thoroughly with soap and water for at least 20 seconds. Improper handwashing by people handling food is a major source of bacterial contamination with Staphylococcus aureus. This bacterium’s toxins are hard to break down, even after cooking or reheating. Thaw turkey safely. The safest way to thaw a turkey is in the refrigerator. Allow 24 hours per 4-5 pounds. There’s also a faster method, which involves submerging the turkey in cold water and changing the water every 30 minutes – but it’s not as safe because it requires constant attention to ensure the water temperature stays below 40 F in order to prevent swift bacteria growth. Stuff your turkey immediately before cooking it. Stuffing the turkey the night before is risky because it allows bacteria in the stuffing to multiply overnight. The toxins produced by those bacteria do not break down upon cooking, and the interior of the stuffing may not get hot enough to kill those bacteria. The USDA specifically warns against prestuffing. So cook stuffing separately, if possible, or if you prefer it inside the bird, stuff immediately before roasting, making sure it reaches 165 F. Cook food to the right temperature. A thermometer is your best friend – use it to ensure turkey and stuffing both reach 165 F. Check casseroles and other dishes too. It’s best not to rely on an internal pop-up thermometer, since they can be inaccurate, imprecise and could even malfunction. Avoid cross contamination. Use separate cutting boards for raw meat, vegetables and bread. Change utensils and plates after handling raw meat before using them for cooked foods. Keep food at safe temperatures. Serve hot foods immediately, and make sure hot foods are served above 140 F and cold dishes below 40 F to keep them out of the microbial danger zone. Be cautious with buffet-style serving. Limit food time on the table to two hours or less – longer than that, any bacteria present can double every 20 minutes. Provide dedicated serving utensils, and avoid letting guests serve with utensils they have eaten from. Be mindful of expiration dates. Don’t forget to check dates on food items to make sure that what you are serving isn’t expired or left from last Thanksgiving. Educate guests on food safety. Remind guests to wash their hands before preparing or serving food, and politely discourage double-dipping or tasting directly from communal dishes. Thanksgiving should be a time of gratitude, not gastrointestinal distress. By following these simple food safety tips, you can help ensure a safe and healthy holiday. Lisa Cuchara, Professor of Biomedical Sciences, Quinnipiac University This article is republished from The Conversation under a Creative Commons license. Read the original article.

Bryn Beeder, Miami University For many, holidays are synonymous with quality time and long-standing traditions. Typically laden with delicious foods, it’s not uncommon to eat more during the holidays than you usually would. You likely know that feeling of being too stuffed – the point when you’re pleasantly satisfied one moment and uncomfortably full the next. On top of that physical discomfort can come extra helpings of guilt for eating more than you wanted or expected. The physical and psychological pressure of holiday meals can be challenging. As a registered dietitian, I want to assure you that your body knows what to do with that extra food and drink, and that your overall health and well-being are defined by much more than a few days of indulgence. In fact, the experience of eating and sharing food may play a valuable role in creating lasting, positive memories of the holiday season. Still, if you’ve ever wondered what’s happening inside your body after a big meal, you’re not alone. Understanding a bit about how digestion works can make the post-meal feelings a little less mysterious and a lot less stressful.

Slowing down digestion

Food is made up of three main macronutrients: carbohydrates, proteins and fats. Your gastrointestinal tract uses both mechanical and chemical processes to break down these nutrients into their simplest form so they can be absorbed and used for energy, repair and carrying out biological functions.

When you eat a large holiday meal, you will likely consume more of all the macronutrients than you usually would, in a shorter period of time. The larger quantity of food will require a bit more time to digest, meaning it will move more slowly along your GI tract. Protein and fats also naturally take longer to break down. While more carbohydrate-rich foods, such as a granola bar or a glass of orange juice, give you a quick burst of energy, adding more protein- and fat-rich foods, such as eggs or chicken, to your meal provides energy that lasts longer. In this case, the slower digestive process can actually be beneficial for steady energy and appetite control.

Physical discomfort

Rest assured, your digestive system will carry on no matter how big the meal. Rather, the question is how long digestion will take and whether that may cause some temporary discomfort along the way. When you eat, your stomach stretches to accommodate the food you consumed. As the stomach works to pass food contents into the small intestine, there is an increased chance of heartburn – a backflow of acidic stomach contents that can cause a burning sensation in your chest or sour taste in your mouth. Extra food can also lead to stomach pain, nausea, gas and bloating, as well as a general sluggish feeling.

Even before the first bite, your body begins preparing for digestion. The first sight and smell of food increases your body’s production of saliva and stomach acid in anticipation of the work ahead. When the workload is greater than usual, your body temporarily expends more energy to fuel the digestive process, both in breaking down macronutrients and in absorbing that fuel for use later. As a result, it is typical to feel more tired after a large meal. To reduce the physical discomfort of digestion, try staying upright after a meal. While lying down may be tempting, it can increase stomach pain and the risk of heartburn. Give your body time and let gravity work in your favor by staying upright for at least two to three hours after eating. A 10- to 15-minute walk can also be beneficial to the digestive process, increasing stomach contractions and overall blood flow to the GI tract. This can in turn move food out of the stomach and into the small intestine more efficiently.

Moving past food guilt

One day of indulgence alone will not cause permanent weight gain or lasting changes to your physical health. But repeated patterns of food guilt can, over time, lead to an unhealthy relationship to food. Beyond digestion, the way you think and talk about food can be just as important as how you feel after eating. Food does not have moral value, and yet it is easy to become caught in the habit of labeling foods as “good” or “bad.” This mindset often shows up during the holidays. Think about how often you hear yourself or others say, “I was good all morning so I can eat more tonight” or “I’m going to be bad and have the pie, too.” How you speak about food directly shapes how you feel about eating it and about yourself.

Food can also bring positive emotions and good memories. When your body recognizes a strong emotion tied to a food smell, the emotional center of your brain – the amygdala – alerts the part of your brain that forms and stores long-term memories, your hippocampus. This explains why the smell of grandma’s pie can transport you to a vivid memory. This holiday season, focus less on the calorie count and more on the company, the laughter, and the scents and flavors that make your traditions special. Eat the foods that bring you comfort and connection; you’re nourishing more than just your body. Bryn Beeder, Visiting Instructor in Kinesiology, Nutrition, and Health, Miami University This article is republished from The Conversation under a Creative Commons license. Read the original article.