Post-Traumatic Stress Disorder (PTSD) is an invisible wound that deeply affects countless veterans, including those who have served in the Navy. PTSD arises after someone experiences a traumatic event, and for veterans, these events often include combat, intense military operations, or other life-threatening situations. The condition can linger long after the events have passed, manifesting in various ways—nightmares, flashbacks, anxiety, and emotional numbness—that make it difficult to navigate daily life. The isolation that PTSD fosters can affect relationships, leading to feelings of loneliness even when surrounded by loved ones.
Therapies for PTSD can include counseling, medication, and even physical treatments like yoga or exercise. However, one often overlooked yet profoundly effective method is writing. Writing offers a unique form of therapy, allowing individuals to explore their thoughts and feelings at their own pace, giving them a voice when it feels like no one can understand what they’ve been through. For many veterans, writing is a form of reclaiming control, helping them process their trauma and find a way to move forward.
Writing isn’t just about recording memories—it’s a way to express emotions that are difficult to verbalize. It’s a tool for managing the chaos within, one that offers healing through words. In this blog post, we’ll explore how writing can be a powerful therapeutic outlet for those struggling with PTSD, with insights from personal experiences as a Navy veteran diagnosed with PTSD in 2015.
PTSD is a complex condition that arises after experiencing or witnessing a traumatic event. For military veterans, this can be combat-related incidents, accidents, or even non-combat trauma like sexual assault or accidents. The symptoms of PTSD are diverse, but some of the most common include reliving the traumatic event (through flashbacks or nightmares), hypervigilance, irritability, and emotional numbness. These symptoms can make everyday activities, such as socializing or working, incredibly difficult. In some cases, PTSD may also lead to substance abuse as a way to cope with the overwhelming emotions.
For veterans, PTSD can be particularly challenging because it often stems from experiences that are not easily understood by civilians. The military culture often emphasizes toughness and resilience, which can make it harder for veterans to admit when they are struggling. The fear of being seen as weak can lead to suppressing feelings, which in turn can exacerbate PTSD symptoms. This is why finding ways to process these emotions is so critical.
The nature of PTSD means that no single treatment will work for everyone. Therapy and medication can help, but they are not always enough. This is where writing comes in as a valuable tool. Writing allows individuals to process their trauma on their own terms. It provides a safe space to confront difficult memories and emotions without fear of judgment. For many veterans, writing can be the first step towards healing, offering a way to express what might feel inexpressible.
Writing has long been recognized as a therapeutic tool, particularly for individuals dealing with trauma. It falls under a broader category of expressive therapies, which include art, music, and dance. Expressive therapies focus on using creative outlets to process emotions that are difficult to talk about directly. Writing therapy, in particular, is a powerful tool because it allows for reflection and introspection.
Studies have shown that writing about traumatic experiences can help reduce PTSD symptoms. This process, often called expressive writing, involves writing continuously for a set period about one’s deepest thoughts and feelings surrounding a traumatic event. The act of writing helps to organize thoughts and emotions, giving shape to experiences that might otherwise feel overwhelming. It also allows the writer to gain distance from the trauma, helping to reduce its emotional impact over time.
For veterans, writing can serve as an outlet for the stories and memories that might feel too painful to share in therapy or with loved ones. The private nature of writing allows veterans to express their true feelings without fear of judgment. Writing can help veterans articulate their experiences, making them feel less isolated and more connected to their own emotions.
Moreover, writing can help veterans regain a sense of control. Trauma often makes people feel powerless, as though they have no control over what happens to them or how they react to it. Writing, by contrast, allows individuals to take control of their narrative. It’s a way of telling their story on their own terms, which can be empowering and healing.
My journey with PTSD began in 2015 when I was officially diagnosed after years of battling symptoms that I didn’t fully understand. As a Navy veteran, I experienced events that left a mark on my mental health. But like many veterans, I didn’t immediately seek help. Instead, I tried to push through, hoping the nightmares, anxiety, and emotional numbness would eventually fade. When they didn’t, I turned to writing as a way to cope.
Writing became my sanctuary. It was a place where I could express the emotions I had buried for so long. I found that poetry, in particular, allowed me to tap into feelings that were difficult to access otherwise. The act of putting pen to paper gave me a sense of release, helping to ease the weight of the trauma I carried. Blogging also became an important outlet, offering a space where I could share my experiences and connect with others who were going through similar struggles.
As a parent of teenage twin boys, writing has been crucial in helping me maintain balance in my family life. PTSD can make it hard to be present, and I’ve had to work hard to stay connected with my children. Writing helps me process my emotions so that I can show up for my boys in the way they need me to. It’s a way of clearing the mental clutter that PTSD creates, making room for the relationships that matter most to me.
Writing also helps bridge the gap between the person I am now and the person I was before the trauma. It allows me to reflect on my experiences, to understand how they’ve shaped me, and to chart a path forward. For anyone struggling with PTSD, I can’t recommend writing enough as a tool for healing. It doesn’t have to be poetry or even something you share with others. Simply writing for yourself can be enough to make a difference.
If you’re interested in using writing as a form of therapy, the good news is that it’s accessible to everyone. You don’t need to be a professional writer or have any special training. All you need is a willingness to start. Here are a few tips to help you get going:
Start small: Don’t worry about writing an entire story or essay. Start with a simple journal entry. Write about how you’re feeling today or reflect on a specific event that’s been on your mind.
Use prompts: If you’re not sure where to start, try using writing prompts. These can be as simple as, “Write about a time when you felt safe” or “Describe a place where you feel at peace.”
Don’t judge yourself: The goal of therapeutic writing is not to create a masterpiece. Don’t worry about grammar, spelling, or making sense. Just write whatever comes to mind.
Write regularly: Try to make writing a habit, even if it’s just for a few minutes a day. The more you write, the more you’ll begin to notice the therapeutic benefits.
Writing doesn’t have to be a solitary activity. Many veterans have found healing through writing communities, where they can share their stories and connect with others who understand what they’re going through. Online forums, veteran writing groups, and therapy-led writing programs are all great places to start. These communities can provide support, encouragement, and a sense of belonging, which are crucial for anyone dealing with PTSD.
If you feel comfortable, sharing your writing can also be a powerful way to help others. By sharing your experiences, you can help other veterans feel less alone in their struggles. Writing can be a form of advocacy, raising awareness about PTSD and showing others that healing is possible.
Writing is a powerful tool for healing, particularly for veterans dealing with PTSD. It offers a way to process trauma, express emotions, and regain a sense of control. Whether through private journaling, poetry, or blogging, writing can help veterans find their voice and begin the journey towards healing. For those struggling with PTSD, writing can be a lifeline—a way to reconnect with themselves, their loved ones, and the world around them.
If you’re a veteran struggling with PTSD, I encourage you to pick up a pen and start writing. Your words have the power to heal, not only yourself but also those around you. Writing won’t erase the trauma, but it can help you find a way to live with it, to make peace with your past, and to move forward into the future.
If you or someone you know is struggling with thoughts of suicide or severe PTSD symptoms, please reach out for help. The Veterans Crisis Line is available 24/7 by dialing 988 and pressing 1, or by texting 838255. You don’t have to go through this alone—help is always available.