top of page

Visual journaling

You may also like

The emotional sketchbook: Using art to explore feelings

Have you ever felt like words just can't capture what's going on inside? Visual journaling offers a unique way to explore your emotions through art. Doodling, colouring, and freewriting allow you to express yourself creatively, leading to self-discovery, stress relief, and a chance to unleash your inner artist. 

​

This guide will walk you through the process of starting and creating your own emotional sketchbook.

MATERIALS

Gather your supplies

Don't worry about fancy materials! Grab a notebook, pens, pencils, crayons, markers — whatever feels comfortable. You can even include collage materials like bits of magazines, newspapers, or fabric scraps.

BEFORE YOU BEGIN

Set a schedule

Aim for short, regular sessions. Even 15-20 minutes a day can create a consistent habit and unlock the benefits.

PREPARATIONS

Find your prompt (optional)

If you're feeling stuck, prompts can spark your exploration. Look for our art prompts.

 

Here are some examples to get you started:

  • Draw a picture of your current mood.

  • Illustrate a situation that causes you stress.

  • Create a collage showing your ideal self.

PART 1

Let go of perfection

This is about expressing yourself, not creating a masterpiece. Artistic skill doesn't matter; it's the process that unlocks your inner world.

PART 2

Engage your senses

Notice how the materials feel in your hands — the sound of the pencil on paper, the vibrancy of the colours.

PART 2

Explore with doodling and drawing

Doodling freely is a wonderful way to loosen up and tap into your subconscious. Let your hand move intuitively and see what shapes emerge. You can also draw specific objects or symbols that resonate with your emotions.

PART 2

Unwind with colouring

Colouring within a specific image or using colours intuitively can be calming and help you process emotions. Experiment with colour combinations and see how they make you feel.

PART 2

Freewrite

Combine your artwork with writing. Record any thoughts, feelings, or recollections that come during the creative process. Write directly on your artwork or in a designated spot in your journal.

PART 2

Reflect and repeat

After you create, reflect on your artwork and writing. What do colours, shapes, and phrases reveal about your emotional state? Over time, creating can reveal trends and provide significant insights about oneself.

Keep in mind

There are no rules in visual journaling. Be patient, experiment, and, most importantly, have fun with the process of expressing yourself!

bottom of page