Back to Basics: Visual Journaling

Hello and welcome to Motivation and Mindset Mondays! Today, let’s talk about visual journaling.  you were a child, you probably drew pictures showing how you felt about having a new baby brother or learning to swim. Now that you’re grown up, you can still use art to process your emotions and reduce stress.


We all have down times. It’s important to find ways to cope with stress that are healthy, non-sick-making, and reasonable. This includes visual journaling. It’s a simple activity that can be achieved in a few minutes, one that has been proven to help people feel less stressed. We all have busy lives, so let’s use this simple time to meditate on our emotions, express our inner selves, and feel better.


Visual journaling has become very popular in recent years. It’s a way to transform journaling from a solitary exercise into a social and creative process. Using visuals and vivid descriptions, we can more easily share and exchange our emotions and thoughts. Using visual journaling can be a powerful tool to help us process our thoughts and process our emotions.


Visual journaling is an art form that can help you cope with day-to-day stress and anxiety, as well as uncover the changes you need to make in order to live a healthier, happier life. While many people use visual art as a tool to express their feelings, a deeper understanding of a person’s personality can help a professional determine the best course of action for that individual.


Many artists and therapists use visual journals to help them with their work. Whatever your personal goals, see how images can be part of your strategy for moving ahead.

Reasons to Create Your Visual Journal

1. Articulate your feelings.

When you’re struggling to put your emotions into words, it may be easier to sketch them out. The shapes and colors you choose could be revealing.


2. Increase your willpower.

Each time you update your journal, you remind yourself about the positive changes you are trying to achieve. It’s a simple way to create triggers that reinforce new habits.


3. Manage stress.

Protect your mind and body from the effects of chronic stress. A journal soothes you without any extra calories or extravagant expense. You may even want to carry it with you to the airport or dentist’s office.


4. Stimulate your creativity.

Any art project can trigger innovative thinking. You’ll discover solutions to longstanding challenges at home or work.


Techniques for Creating Your Visual Journal

1. Record your feelings.

Let whatever you’ve been bottling up come pouring out. Ask yourself how you’re feeling. The answer may surprise you.


2. Mark up a book.

Find inspiration by searching for prompts in a children’s story or an advertising supplement. Alter the pictures or the text. Add your own illustrations.


3. Doodle a little.

Even if your time is limited, you can see what appears spontaneously when you put pen to paper. Your free form doodling may uncover your subconscious concerns about your health or your family.

4. Assemble a collage.

Browse through magazines for pictures or collect various types of items you can use. Paste them together according to your own design.


5. Dream on.

Park your journal on your nightstand before you go to bed. You may be able to capture a snapshot of your dreams while your memory is fresh.


6. Add text.

Maybe you want your journal to combine words and images. Invent captions or drop in some favorite quotes. Turn your adventures with dieting or dating into a graphic novel.


7. Note the date.

Try keeping track of the day and time that you update your journal. An ongoing log will help you to see changes or patterns that develop over time. You may also notice how your mood or energy levels shift from morning to night.


Techniques for Using Your Visual Journal

1. Keep it private.

You may decide that you want to keep your journal for your eyes only. Knowing that you’re the only person who will see it could help you to feel free to experiment and divulge your innermost thoughts.


2. Browse online.

There are many websites and forums devoted to visual journaling and art therapy. Look at samples on Pinterest. Participate in a community and exchange support.


3. Collaborate with a friend.

If you tell your friends and family about your journal, they may be interested in joining you. You could discuss each other’s work. You could also suggest themes or materials that you could both work on together.


4. Show it to your therapist.

If you’re already seeing a counselor or plan to start therapy, you may want to incorporate your journal into your sessions. Mention your projects to your therapist and follow their recommendations.


Creative expression is good for your health and wellbeing. Lift your spirits and clarify your thinking by keeping a visual journal.


Journaling is a simple and effective way to get in touch with your emotions and reduce stress.  Sketching your feelings can give you a chance to process events in a healthy way and can even lead to a greater awareness of the way that you respond to life’s challenges.


So, what are you waiting for? Start visual journaling, stat!  It will be fun, I promise you!  And if you have any questions or want to share your visual journaling experiences, please leave me a comment below.

I would love to give you a free resource sheet to support your quest for a healthy mindset. Click the button below to receive your gift.



Remember, living a healthy lifestyle including eating a whole foods plant-based diet, regular physical activity, meditation and mindfulness, as well as healthy and supportive relationships are the best ways to support mental health. Please talk with your doctor about any complementary health approaches, including supplements, you use. Let me know what you think in the comment section below.


Stay healthy,


Dr. Nicolle

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