The Write, Read, and Destroy Ritual

What is the Purpose of this Exercise?

This is one of Dr. Gnilka’s favorite interventions and can help provide some time to reflect, process, and begin to get some closure on negative events or experiences in your life. It can be useful for any situation that you would like to see put to rest in your mind. It can help turn down the volume of troubling or difficult feelings. Curious? Read on.

How to Implement the Write, Read, and Destroy Ritual

The first step involves recording in extreme detail the events and situations that are troubling you, including your emotional experience of it-the pain, suffering, and anger. This may take several attempts until you have really captured the experiences in a way that truly does justice to the way you feel. This is a tough process, so it is wise to include make sure you have support during this time.

Once you have written your statement, read what you have written out loud either to yourself or a close friend. Remember reading this to another person, however, is not a requirement.

Finally, find a safe place and method to get rid of what you wrote. For example, you could find a safe place (e.g., fireplace, paper shredder) and dispose of what you have written. As you watch it being destroyed, pay keen attention to the destruction of the paper…as a metaphor of the events and experiences being discarded from your mind.

Other options include throwing it into the ocean or large body of water or simply tearing it up and throwing it in the trash. Feel free to be creative. It won't "cure" anything, but it does help put some closure on the pain or situation.

Need More Help? Reach out Today.

If you find it difficult to let go of a negative memory of event, reach out today for help. Contact us today to learn more our evidence-based approaches such as cognitive behavior therapy can help you process the past and begin to live your life more fully.