Visual Journaling Pt. 3: Recovery Prompts

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.

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?

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.

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.

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?

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?

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?

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.