Writing and Crumple
Materials Needed
Feeling
Irritated
How to Do It
Take a blank sheet of paper and write down everything that is irritating you in quick, sharp strokes. Don’t worry about neatness or spelling—just get the words out. Once you’ve filled the page, crumple it up as tightly as you can, channeling your irritation into the act of crumpling. Then, throw the crumpled paper into a trash bin or stomp on it, symbolizing your rejection of the irritation.
Why It Works
The process of writing and crumpling the paper allows you to externalize and physically manipulate your irritation. The act of crumpling and discarding the paper is a powerful way to symbolically release and dispose of the negative emotion.
Guided Practice
Find a piece of paper and a pen, and sit down in a comfortable spot. Take a few deep breaths, feeling the paper under your fingers and the pen in your hand. Notice any sensations in your body—perhaps a tightness in your shoulders or a heaviness in your arms. Allow yourself to be with these feelings, without needing to write anything yet.
Invite yourself to remain comfortably seated, noticing how each breath brings a sense of relaxation and clarity. Bring to mind a thought, feeling, or belief that you would like to release — something that has been weighing on you or holding you back. Pick up your pen and begin to write about this thought or feeling, letting the words flow onto the paper without judgment or hesitation.
As you write, notice the sensations in your body — perhaps a tightening in your chest, a heaviness in your shoulders, or a heat in your hands. Allow yourself to express freely, letting the act of writing be a form of release. Feel the emotions that arise — whether it's frustration, sadness, anger, or relief — and let them guide your words. Notice how your body responds to this act of expression — perhaps a softening, a release of tension, or even a surge of energy.
When you feel you have expressed everything you need to, take the paper in your hands and begin to crumple it up, feeling the paper compress and fold under your fingers. As you crumple the paper, visualize releasing the thoughts or feelings it contains, letting go of whatever no longer serves you. Feel the tension leaving your body, flowing out through your hands as you crush the paper. Notice if any new sensations arise — perhaps a sense of relief, a feeling of lightness, or a subtle shift in your emotional state.
Once the paper is fully crumpled, take a deep breath, holding the crumpled ball in your hand. Visualize throwing it away or placing it somewhere outside of yourself, symbolizing the release of what you have written. Notice how your body feels now — perhaps more relaxed, more unburdened, or simply more at peace. Gently open your eyes, carrying this sense of release and freedom with you into your day, feeling more empowered to let go of what no longer serves you.