The Practice of Visual Journaling
Visual journaling is my personal practice of blending images and words to capture my thoughts, emotions, and experiences. It’s become a meaningful way for me to express myself, process emotions, and find moments of calm amidst the busyness of life. In my visual journal, I combine drawings, sketches, or symbols with written reflections, creating a visual narrative that feels authentic to me.
I’ve found that this combination of art and writing is especially powerful. Research has shown that mixing these two forms of expression has therapeutic benefits—particularly when it comes to reducing stress. I can definitely relate to this, as I’ve noticed that after spending time journaling, I feel a sense of release and relief, as if I’ve lifted a weight off my shoulders. There’s something about creating images that speaks to my deeper emotions in ways words alone sometimes can’t.
A Historical Connection
When I reflect on the history of visual journaling, it feels like tapping into a timeless practice. For centuries, people have used images to communicate what they couldn’t always express through language. Indigenous peoples, for example, used petroglyphs and pictographs to record events and tell stories. The 10th-century Japanese pillow books were also a fascinating blend of words and images, serving as personal journals where reflections on life were paired with drawings. It’s amazing to think how this form of expression has endured across cultures and generations, always finding new ways to reflect personal narratives.
How It Helps Me
One of the most significant benefits I’ve found with visual journaling is how it helps me manage stress and anxiety. There have been times when I felt overwhelmed, and after spending even just a few minutes sketching and writing, I noticed that I felt lighter and more centered. It’s not just a creative exercise—it has real health benefits. My own academic research has shown that making art, even for a short period, can lower cortisol levels and improve mood. I’ve found that when I sit down to journal, I am able to process emotions I might not even have fully realized I was holding onto.
I remember one of our studies conducted with southeastern tribal elders involved visual journaling to reflect on their everyday lives. They used it to connect more deeply with their daily routines and family, which helped them feel more grounded and mindful. That really resonated with me because visual journaling often helps me reconnect with what matters most—whether it’s family, my work, or just taking care of myself.

How I Approach My Journaling Practice
For me, it’s important to make journaling a regular part of my day. I try to set aside time, even if it’s just for five minutes, to create something. Having my art supplies within easy reach makes it feel less like a chore and more like a spontaneous activity. And while I sometimes use prompts or exercises, I’ve also found that letting the process unfold naturally works best for me. There’s no right or wrong way to do it—sometimes I’m focused on how I’m feeling in the moment, other times I let the page take me where it wants to go.
I’ve noticed that practicing mindfulness while journaling adds depth to the experience. By paying attention to how my body feels—whether it’s tension in my shoulders or a sense of calm in my chest—I can integrate that awareness into my journal. It’s a grounding practice that brings me into the present moment.
Exercises I Like to Try:
Here are a few exercises that I’ve found helpful in my visual journaling practice:
- Symbol of the Present Moment: When I’m feeling a strong emotion, I draw a symbol that represents how I feel right now and write one word that describes it. Sometimes, it’s a swirl of color; other times, it’s a simple shape. This exercise helps me connect with my current emotional state.
- Daily Symbol: At the end of the day, I create a symbol that represents the highlights (or low points) of my day and add a word to capture the overall experience. This helps me process everything in a visual way.
- When I’m Having a Tough Day: On days when things aren’t going well, I draw or trace a circle. I then fill it with lines, colors, and shapes that match my mood, and write words that describe how I’m feeling. It’s a way to give my emotions a physical form and release some of the heaviness.
- Circle of Wellness: I draw a circle and divide it into four parts—physical, emotional, mental, and spiritual. I fill each section with symbols or words that represent activities or practices that nourish each area of my life. This exercise helps me stay connected to my sense of balance.
- Tension and Relaxation Symbols: Drawing a symbol of tension or relaxation has been particularly effective for me when I need to check in with how my body feels. I pay attention to which areas feel tight or relaxed and capture those sensations on the page.

Why I Keep Journaling
For me, visual journaling isn’t just about creating art; it’s about processing emotions, telling my own story, and finding peace. It’s a form of self-care that allows me to be in tune with my feelings and release tension in healthy ways. Whether I’m sketching the shape of my emotions, reflecting on my day, or simply letting my hand move freely across the page, visual journaling is a practice that always helps me feel more centered and connected to myself.
In the end, visual journaling has become one of my favorite ways to express who I am and to nurture my well-being. It’s a simple, accessible tool that gives me the freedom to explore life through both words and images. I find that it brings clarity, peace, and insight—especially when life feels overwhelming or uncertain. It’s a space where I can explore what’s inside, and perhaps most importantly, it reminds me that it’s okay to just be.