Visual Journaling Pt. 2: How You Can Start One
#1
Gather Your Materials
You don’t need an art studio to take advantage of visual journaling. You probably have all you need just lying around the house. The most important thing you need though is a good sturdy notebook. Outside of the book, just grab whatever drawing materials you can find and love using; pencils, pens, colored pencils, markers, even crayons! Get things to glue or tape into your journal, too. White or silver marker to draw on top of color, like magazines and construction paper.
#2
Pick a Prompt
Sometimes it might be clear what you need to get off your chest. However, if you are a beginner in visual journaling, having prompts can help ease you into the practice. Aim to answer questions like “Who am I? What’s my biggest fear? What’s my biggest joy? How do others see me?” Try drawing what your favorite song “looks like” or a portrait of someone you admire. You can even try drawing yourself in a different era of history or what would happen if you could swap bodies with someone. We’ll expound on this in [part three] of this series.
#3
Set Prompt Boundaries
As contradictory as it sounds, setting rules and restrictions for your visual journal makes a big difference. Setting boundaries on your prompts helps you get more out of your journaling sessions. Decide details like; which colors to use, which medium is best, and what style should the page be in beforehand. This way you’ll be less likely to feel lost or overwhelmed. Don’t forget that the point of the exercise is to help you relax and heal. It should encourage freedom from mental illness and addiction, not stress you out.
#4
Draw and Reflect
Now comes the fun part. With or without a prompt, draw (or write) whatever comes to mind. If you’re worried about judgment, draw something that reflects that fear. Draw about a goal you achieved or a relationship that you made recently. The possibilities are endless! Visual journaling is an effective tool for coping in recovery. However, it can’t replace professional care. Share how your art journal is helping you in your recovery journey with a therapist, counselor, or even one of our virtual recovery coaches.