Visual Journaling Pt. 3: Recovery Prompts

Art icon

Your visual journal is only as helpful as the questions you answer in it.

Use prompts specific to your recovery to slingshot your journey to a healthier life.

In our last article in this series, we laid down the simple steps to starting your own visual journal. A visual journal, also known as an art journal, is just like a traditional journal. However, instead of writing, the person expresses themselves with sketches, paintings, collages, lettering, etc. You might be someone who took the simple instructions from part two and ran with them, filled with excitement. However, it’s more likely you finished reading and thought, “That’s great, but what exactly do I draw or write about?”

I’m glad you asked that question. In order to truly take advantage of the benefits of visual journaling, you have to direct your prompts and pages to a place that’s deeply personal to you. If you’re here reading this, recovery from substance use and mental health couldn’t be more on your mind. In this final part in the series on visual journaling, we’ll walk you through recovery related prompts like coping, your habit and behavior cycle, creating a moral inventory, and building gratitude on your recovery journey.

Published

09/22/2022

Category

Art

Author

Ty Walker

#1

Link the inner self with the outer self.

Identify the differences and similarities between your inner self and outer self. The inner self holds your identity, hopes, dreams, values, goals, aspirations, and emotions. The outer self symbolizes the perception and reputation you have with others. Think about how your family and friends see your actions and might be mystified about what you’re really feeling and thinking beneath the surface. Think about the connection to your impulses and the feelings underneath that drive that behavior.

#2

Visualize triggers and coping habits.

Draw what anxiety, stress, or burnout feels like to you visually or situations that stress you out. Your anxiety or stress could be a secondary feeling. Look deeper into what’s causing that feeling. Do you feel more of a sense of sadness or is it primarily fear? How do you view yourself when anxiety or triggers strike you? Most importantly, determine what you do to cope. Who do you go to for comfort? Identify healthy ways to cope with anxiety and stress. What helps you to regain clarity, confidence, and a sense of peace?

#3

Draw a timeline of your life.

We’ve talked about drawing a “[lifeline] before. This is the perfect space for it. Mark where you felt in control of your life and where you just felt “along for the ride.” Associate different colors with different eras in your life. Make bright and dark times in your life bright or dark colors. Include all the important relationships in your story. Which relationships made you feel confident and accepted and which ones made you feel frustrated and rejected? You can even try drawing out a scene where you felt seen, heard, and loved.

#4

Draw a common disagreement cycle.

This one’s pretty tangible. Draw a big infinity symbol. Write your own name on one side and the name of a partner, family member or friend on the other side. Now write out a typical disagreement that you have with this person along the symbol. This is intended to make sense of the patterns of interaction between you two. Next to the symbol, jot down how you view yourself and them during the argument and what you do to cope and protect yourself during this disagreement. Identifying and understanding patterns is important to keeping your relationships safe and reassuring.

Read Article 31 "Visual Journaling Part 3" social share facebook

#5

Make lists of good things.

Lists, lists, lists. Step 4 of recovery is all about creating a moral inventory of ourselves. Why stop there? Create a list of what you have accomplished and bring you pride. You could draw a self-portrait and list character traits that you’re grateful to have. You can also draw a portrait of someone close to you and list positive characteristics or things you notice about them. List the situations where you feel like you’re the most positive version of yourself. Where do you feel known and accepted for your positive character traits and accomplishments?

#6

Visualize what you’re grateful for.

Create a visual for something good that occured each day. This could even be another list! Add them together over the course of a few weeks and examine themes and patterns. Watch your outlook and demeanor change after making this a routine. Looking back at fond memories can also be a very healing coping skill for when you’re struggling in the present. Pay attention to how you feel after you write down what you are grateful for. Do you feel relieved? Do you feel tension leave your body? What emotions come up for you?

#7

Contrast your past and present.

Create images that represent what your life felt like in the past. Then create images that represent what your life feels like now in the present. What are the differences (or similarities), patterns, and themes that you noticed? This is another excellent exercise for looking at the patterns in your relationships too. What is your view of your relationships in the past versus the present? What cycle did you fall into when it comes to your feelings, thoughts, and actions? Are there any patterns you see that are actively changing?

#8

Visualize your future goals.

Think of a goal you want to work toward. Draw yourself relating to your ultimate purpose. Include any obstacles you might face while working toward your goal. Then draw yourself once you’ve reached your goal. What habits or patterns would you like to change? Are there any intrusive emotions you’d like to replace? Your goal might include something you wish for your partner, family member or friend. What’s your view of them in the future versus right now? Envision what you want that relationship to look like.

Conclusion

Key takeaways

  • In order to truly take advantage of visual journaling, you have to direct your prompts around recovery.

  • Visualize the difference between your identity and others’ perception of you.
  • Draw what stress and anxiety feels like to you and situations that stress you out.
  • Draw a timeline of your life and illustrate standout moments in your life.
  • Draw an infinity symbol and write out a typical disagreement that you have with someone.

  • Make various lists of good things in your life.

  • Note at least one thing you’re grateful for each day.
  • Visualize the contrast between who you were in the past versus who you are now.
  • Set a goal. Visualize the obstacles you’ll face and where you’ll be when it’s accomplished.

Challenge

Apply to your life

Start your own visual journal this week. We’ve shared with you the value of visual journaling and how to tangibly start one. Now we’ve given you a plethora of jumping off points for really digging deep into your recovery. Spend a few minutes each day just doodling, listing, and collecting your thoughts and feelings. Share with us how it’s helped you grow!

Conclusion

Key takeaways

  • To truly take advantage of visual journaling, you have to direct your prompts around recovery.
  • Visualize the difference between your identity and others’ perception of you.
  • Draw what stress and anxiety feels like to you and situations that stress you out.
  • Draw a timeline of your life and illustrate standout moments in your life.
  • Make various lists of good things in your life.
  • Note at least one thing you’re grateful for each day.
  • Visualize the contrast between who you were in the past versus who you are now.
  • Set a goal for yourself.
  • Visualize the obstacles you’ll face and where you’ll be when it’s accomplished.

Challenge

Apply to your life

Start your own visual journal this week. We’ve shared with you the value of visual journaling and how to tangibly start one. Now we’ve given you a plethora of jumping off points for really digging deep into your recovery. Spend a few minutes each day just doodling, listing, and collecting your thoughts and feelings. Share with us how it’s helped you grow!

Ty Walker

Ty Walker is a contract copywriter and graphic designer with a huge heart for recovery. He has spent the last five years serving churches and recovery communities with his creative skills. Ty spends his free time writing poetry and fictional short stories as well as hiking, biking, and kayaking with his wife, Angie, and his two daughters, Winter and Ember.

Credit where credit is due.

Portions of this article were originally sourced from Thrive Family Services, Banyan Treatment Center, and Psychology Today. If you would like to check out additional recovery articles, videos, and podcast episodes, check us out at artisticrecovery.org.

Subscribe

Recovery resources anytime, anywhere.

Subscribe

Recovery resources anytime, anywhere.

Check out some related episodes

Want to read more?

Head back to our library.

Create a visual for something good that occured each day. Add them together over the course of a few weeks and examine themes and patterns. Watch your outlook and demeanor change after making this a routine. Looking back at fond memories can also be a very healing coping skill for when you’re struggling in the present.

Ty Walker

Interested in Recovery Coaching?

Sessions are available via Zoom and are always free of charge.