1. "been" doesn't really work without "has". Typical sentences include:
"Where have you been?"
"What have you been doing?"
2. "has" does not belong in such a sentence. You should instead use "had":
"I had written, asking..."
"I wrote, asking..."
3. When expressing what you felt at that moment, you use the simple past tense:
"I wrote the essay yesterday after I sat down at my desk."
When expressing what you felt while something was happening, use verb+ing:
"While writing the essay, I felt inspired." (the verb+ing is always used with another verb, a past tense verb)