31. Neuroscience-Based Writing Practices to Rewire Your Brain from Trauma with Donna Jackson Nakazawa

Take Back Your Health

Do deep, vulnerable conversations overwhelm you? According to Donna Jackson Nakazawa, sharing your story is essential to healing. This week, I'm joined by the award-winning science journalist and author of The Adverse Childhood Experiences Guided Journal. We sat down to discuss how your childhood shapes your present, why revisiting key moments from your past is imperative to healing, and how writing through it all can leave a lasting impact on your mental and physical health.

In this episode, you'll discover:

• Childhood Trauma Can Lead to Illness Down the Road: Nakazawa cites a study that found women who've experienced three or more adverse childhood experiences were not only 60% more likely to have an autoimmune disease, but to also be hospitalized with one in adulthood.
• The Power of Writing: 30 years of research support the power writing has on well-being. "Writing is a very powerful way to get old beliefs out of the brain to discharge trauma and to begin to rewire and refire the brain," says Nakazawa.
• Why Daily Journaling Is the Goal: For a sustainable, safe approach to answering the thought-provoking prompts in Nakazawa's guided journal, the author recommends starting with 20 minutes daily, four days per week. According to a study, doing so "is linked to fewer doctor’s visits and greater immune function," she says.
• Faster Is Not Always Better: Take baby steps when starting out. Be gentle with yourself as you tap into your most vulnerable self. Be expressive with your writing—don't overthink!—and keep your pencil moving quickly.

03:37 Donna's Journey into Science Journalism

04:58 Exploring Autoimmunity and Childhood Trauma

09:09 The Adverse Childhood Experiences Study

14:58 Neural Re-Narrating: Healing Through Writing

28:36 Family Struggles and Reconnection

30:23 Healing Through Vulnerability

35:33 The Power of Writing to Heal

37:07 Creating a Supportive Community

39:40 Success Stories and Personal Growth

47:59 Upcoming Projects and Final Thoughts

50:10 Practical Tips for Healing

Connect with Dr. Myers:

Website: https://www.amymyersmd.com/

Newsletter: https://www.amymyersmd.com/ec/guide-to-leaky-gut

Facebook: https://www.facebook.com/AmyMyersMD

Instagram: https://www.instagram.com/amymyersmd/

Episode with Dr. Sara Gottfried mentioned.

Connect with Donna Jackson Nakazawa:

Website: https://donnajacksonnakazawa.com/

Substack: https://donnajacksonnakazawa.substack.com/

Facebook: https://www.facebook.com/donnajacksonnakazawaauthor/

Instagram: https://www.instagram.com/donnajacksonnakazawa/

Donna's books: https://donnajacksonnakazawa.com/books/

Donna's courses: https://donna-jackson-nakazawa.mykajabi.com/store