The Healing Power of Art and Journaling in Therapy

While my most intense healing journey has been happening over the last 10 years, I have received counselling from my early 20s on. I likely needed it earlier, but I had nobody to insist on or suggest it.

In my early experience with therapy, I would often lie to my counsellor. It's easy to do when you don't know any better. I said what I thought she wanted to hear, yet I have no idea why, perhaps it was the people pleaser that I was at the time. She would tell me to journal, to which I would nod, yes I already am. But was I? I knew I should be, and I had in the past but was I currently doing it? Not a chance, because that would mean I would be acknowledging my feelings and actively trying to process them. Which I was not. I was burying those suckers deep down to the depths of no return. So I thought. They always return, they have a sneaky way of doing that.

While journaling had worked for me in the past, at some point in my journey, I needed something different. I became the most avid student of gardening that I could become, and for about 5 years that worked, until my first divorce. Then my heart was no longer in it, and art became my creative vice. I started with art journaling, then intuitive painting and then teaching. I received the most benefit from teaching others and creating workshops that helped me to heal, while I helped others. It was a beautiful time for me, and then, after I moved myself and my daughter across the country, I became a therapist. Now this is how I help others, and every chance I get, I infuse journaling and creativity into my client's healing journey.

The Importance of Therapy in Personal Growth

I realized that combining therapy with a creative practice, helped me to express myself in ways that I was unable to do previously. I also noticed that it was the first step in learning more about myself. Personal growth is a lifelong journey of self-discovery, improvement and fulfillment. It involves self-awareness, expanding our emotional intelligence, and building resilience to navigate the challenges we face in life. Therapy plays a crucial role in this process, providing a supportive and structured space for individuals to explore their thoughts, emotions and behaviours. What happens when you leave the therapist's office though, in between sessions? This is where art and journaling come into play. I don't mean the "Dear Diary" kind of journaling, but rather thoughtfully curated prompts to get one thinking, reflecting and wondering with curiosity. Building a creative practice helps you to get out of your head, quiet your thoughts, and let your subconscious do the work. Artists have known for years that art can change us in profound ways. Science teaches us that while being creative, new neuropathways are being created.

Discovering Creative Practices

You may be thinking to yourself, "Well, I am not an artist, how the heck will I do art to help with my mental health?" The good news is, I am not suggesting you become an artist. Art and creativity come in many forms. You can join a pottery class, a local paint night, a gardening club, a card-making workshop, or even a cooking class. All are forms of creativity. You can even make it way more simple, by buying an adult colouring book. If you have young kids, colour in one of their colouring books, I will guarantee you that you will be transported back to your childhood, and be shocked at how soothing it is to colour. Engage all of your senses, notice the feel of the crayon in your hand, the smell of the crayon and colouring book, and the colours you choose. Notice if you outline the images and colour them in, or do you use the black outlines?

Journaling: A Window to My Soul

I have been a journaler my whole life, starting back in the day when journals were called diaries and they came with a small gold lock and key. I know, I am dating myself. I admit, back then I started my entries with Dear Diary. I have come a long way since those days. Journaling has been both a saving grace and a break in trust for me. When I was a pre-teen, my mom and brother found my diary and read it, ridiculed me, and broke my trust, not just in them but in general. It would be many years before I would journal again, but eventually, I did pick it back up again, and I am so glad I did.

When I was going through my first divorce, I remember taking a stack of my journals to Starbucks, and for hours and hours, I read through them, until I found my answer. For so many years, I had written the same thing over and over again, and felt the same kind of awful, solidifying my decision to divorce. From that time on, my journal became not just where I documented my life, but where I discovered who I am. I am often unaware of what I think or feel until I write it down. They say the eyes are the window to the soul, well for me, my journal has been the window into my soul, and the clarity I have always needed for my healing journey. Journaling for me, has been the perfect companion to therapy, and my therapist often asks me to go home and journal about our session while they are clear in my mind.

Art: A Form of Expression

I have always been a creative person, so creative expression comes naturally to me, I am lucky in that way. I understand that this is not the case for everyone. However, I do have a lot of experience with those who are searching for the courage to express themselves creatively, and I have helped many be successful at it. I'm not always sure how I do it, perhaps by showing up and allowing them the safe space to just be themselves and play while encouraging them at every turn, just like when they were kids. Let's face it, most people I come across can remember the exact moment they stopped painting, sketching, writing, or doing whatever they loved doing creatively. It started with unkind words or criticism from a teacher, a sibling, a parent, or someone they trusted.

Benefits Realized

You may just be surprised what happens next, once you combine a creative practice and journaling with your therapy practice. Here are a few things you may notice:

Enhanced self-expression - express thoughts and emotions you once found difficult to verbalize. You may just find writing and being creative allows you to explore your feelings in a way that feels natural and freeing.
Deepened self-reflection - You will likely uncover patterns, triggers and underlying emotions which promote insight and self-discovery which you can then share in your therapy sessions with your counsellor.

Combining therapy with journaling and creative expression can have a positive and powerful impact on personal growth and emotional well-being. Creative avenues offer deeper self-expression, insight, and healing, enhancing the therapeutic process. Journaling and creative expression serve as tools for self-reflection, emotional processing and mindfulness, fostering resilience and self-empowerment.

The journey of personal development is ongoing, and through creative empowerment, individuals can continue evolving, healing and discovering their fullest potential. I hope that you will give it a try! To get you started, please click the button below to download a few guided journal prompts that will help you get to know yourself a little bit better!

With love and Gratitude,