Vent Writing: Can “Pouring Your Rage on Paper” Be Good For You?

Last Update on January 15, 2024 : Published on January 15, 2024

In the past, I’ve been taught the importance of expressing gratitude, looking at the positive side of things, and staying optimistic whenever something troublesome happens. Until recently, I was told to turn my negative emotions into positive ones, and when I couldn’t do that, I got frustrated. So, I looked for answers. And during my answer-searching, I came across vent writing or vent journaling

Now, I get it. Life is that coach that keeps throwing challenges and hurdles our way and expects us to pass through them while we’re being dragged by a chariot…through the mud. My terrible analogy apart; life can be overwhelming. 

Stress at work, disagreements in relationships, or just the ups and downs of living in this century — it can be hard to find a healthy outlet to let out all the emotions boiling in our hearts. Out of many coping tools, one is gaining popularity. Yes, vent journaling might be the new gratitude journaling — or the opposite of it. You get my gist! 

Today, I’ll help you understand what vent writing is and how it can be beneficial for your mental health. 

What is Vent Writing or Vent Journaling?

What is Vent Writing or Vent Journaling

You might’ve heard about gratitude journaling, but get ready for vent journaling. Vent writing is a form of expressive writing wherein instead of writing your positive thoughts and affirmations, you pour your negative emotions and feelings on paper. It’s a cathartic act of releasing your pent-up feelings and frustrations. 

Unlike traditional journaling, a vent journal is a space where you can be as raw and unfiltered as you want or can be. This practice allows you to release your bottled-up emotions without judgment. 

Here are some examples of vent writing for mental health; 

Today my superior criticized me in the meeting and I felt humiliated and embarrassed. I can’t let go of these feelings of anger and irritation. Writing this makes me realize how deeply I was affected by their words. I need to find a way to address these feelings.” 

I feel like a heavy burden is placed on my chest. Writing my feelings which are weighing me down and tearing the paper into pieces is a symbolic act of releasing these feelings. Throwing these pieces of paper into the trash makes me feel light-hearted.” 

Sounds interesting enough, right? Now, let’s take a look at the benefits of vent writing or vent journaling. 

Also Read: Benefits of Vent Writing For Mental Health

Benefits of Vent Writing For Mental Health

We’ve been taught to feel grateful for what we have, but what about just venting about everything and anything that frustrates us? Now that you know what vent writing is, here are some benefits to know about vent writing for mental health; 

1. It Helps Release Emotions 

Vent writing offers a safe space to release bottled-up and pent-up emotions. Writing about your frustrations and rage helps to externalize them, making it easier to process, understand, and address them. 

2. It Reduces Stress 

We’re all victims of chronic stress, and it’s not a surprise that chronic stress can take a toll on our mental and physical health. Vent writing can help you reduce stress as it promotes emotional regulation and acts as a healthy coping tool for stress reduction. 

3. It Helps Increase Self-Awareness 

Regularly venting your feelings through journaling can help you become more aware of your thought processes and emotions. This self-awareness you gain by vent journaling can make you feel empowered and enable you to make more informed decisions, as well as understand what triggers these feelings. 

4. It Aids Problem-Solving 

Writing about what frustrates you or the challenges you face can help you understand a new perspective and gain clarity. More often than not, putting your problems into words can help you find potential solutions or alternatives at the very least. 

5. It Improves Your Mood 

Just like gratitude journaling can help you feel grateful and positive, vent journaling can help you improve your mood, too. Venting negative emotions in your journal can help you feel a sense of relief from these emotions. It’s a simple and effective way to lift the weight of your negative feelings from your chest. 

How To Write In a Vent Journal?

How To Write In a Vent Journal

Now you know how vent writing can benefit you, so now it’s time to see how you can write in a vent journal without letting your emotions get the best of you. Vent writing is a powerful tool, but only when you use it healthily and constructively. Here are some tips for you on how to write in a vent journal; 

1. Be Free of Judgment 

When writing in your vent journal, avoid being too self-critical. Allow yourself to express emotions and feelings without judgment. No one is going to look at what you’ve written, so be as unfiltered as you can be with your emotions. 

2. Be Honest and True to Yourself 

No matter which journal you choose to write for, make sure you keep yourself authentic and as real as possible. Be honest with yourself and your emotions. Don’t sugarcoat things or filter out things you don’t like; let your emotions flow naturally onto the paper. 

3. Write Regularly 

Set a routine for your vent journaling. When you have a routine, it can make writing a part of your self-care. You can vent daily or weekly. No matter what, have a regular schedule, so your vent writing becomes a habit. 

4. Look For Solutions 

We all need to vent, but it would do you no good to dwell on the problems only. Use vent journaling as a space to explore and look for potential solutions or things you can do to address the challenges and frustrations you’re facing. 

5. Don’t Neglect Gratitude 

Just because you’re venting out your feelings, it doesn’t mean you forget about gratitude. Being grateful is a tool that can help you create a more balanced perspective on things going on in your life. Express gratitude even if you’re stuck in the middle of a challenging situation. 

6. Experiment With Different Formats 

Vent writing doesn’t always have to be with words. It’s a paradox, I know. Vent journaling can also take on other formats such as drawings, doodles, and even voice memos. Experiment with different journaling formats to see what works best for you. 

7. Think About the Patterns 

Read through the entries you’ve made in your journal. Look for patterns in your thoughts and feelings. Find the recurring themes and patterns. It can help you identify the triggers and address the underlying issues, directly. Once you know the pattern, you can share that with your therapist to know what to do next.  

8. Don’t Force Your Feelings 

Some days, venting is as natural as breathing, but there could be days when you just don’t feel like venting, and it’s OK. Vent journaling is a tool, not a chore you need to do. Don’t force your feelings or make yourself vent when you’re not in the mood. Be flexible. 

Wrapping Up…

We’re constantly surrounded by challenges and hurdles, with no way of knowing how to escape. Finding healthy outlets for our feelings and emotions becomes a necessity for our well-being. Vent writing or vent journaling is one such way; it provides a simple and effective way to release our feelings and emotions. 

When you create a judgment-free zone for self-expression, you create a space for emotional release, stress management, and healthier self-awareness. 

So, the next time you’re struggling with overwhelming emotions, frustrations, rage, or any other intense emotion, consider penning your thoughts and feelings onto a paper. It might be the therapy you need to take a step into self-discovery and better mental health. 

What do you think about vent writing for mental health? Do you think it’s the “all the rage” in town? Let me know your thoughts and views on vent journaling in the comments box below.  

Take Care!

About The Author

Swarnakshi Sharma
Swarnakshi Sharma

Swarnakshi is a content writer at Calm sage, who believes in a healthier lifestyle for mind and body. A fighter and survivor of depression, she strives to reach and help spread awareness on ending the stigma surrounding mental health issues. A spiritual person at heart, she believes in destiny and the power of Self. She is an avid reader and writer and likes to spend her free time baking and learning about world cultures.

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