You Don’t Have to Be Artistic to do a Visual Journal

There are no rules when it comes to visual journaling and this is one of my favourite ways to journal. It can be used at any time but I don’t want to sound too vague so I will give you some examples.

1. When I am engaged in reflective writing it is sometimes much easier to get in touch with my emotions if I let the drawing just happen. 
2. The same is true when I am reflecting on the day. Thoughts and feelings can be quickly jotted down in sketches. I sometimes used stick figures and symbols, almost like a short hand. When I look back on them I remember exactly what was going on. If you are worried you might forget you can add some key facts and figures in words or dates.
3. Dreams: When I wake up in the morning and I want to remember my dream I will either write them out or if I am in a hurry or it is too difficult to explain my dream I will use images and key words so that I can come back to the dream to reflect on more deeply at another time.
4. Metaphors: sometimes I have a conception of an idea and I am not sure what it is about or where it will take me then I just sketch the beginnings of an idea. It’s a bit like writing a phrase down because you just know it will be a poem.

I want to dispel the notion that you need to be artistic to enjoy visual journaling.

My conviction is that visual journaling is not about being pretty or perfect; it’s about being expressive, playful and curious.

When I said there are no rules, of course if you want to be pretty or perfect in your visual journal  by all means please do but, many people are put off because they feel they cannot draw or they will just make a mess. Remember this should be a private space so no one is judging, except maybe yourself or the imaginary people you bring along in that space. Let’s look at some ideas you might feel comfortable doing. I hope at least one of these will appeal to you:

Types of drawing

• Diagrams and graphs: some technically minded people might relate to creating diagrams and graphs. We could all try it. It can bring objectivity into your thinking or observations.
• Cartoons and stick figures: creating one’s own cartoons or stick figures can be very liberating. It feels like one can exaggerate the emotions: happy, sad, angry, funny, etc. and it has a playful element, yet like some satirists you could express some very meaningful topics.
• Scribbles, doodles and textures: I have used scribbles when I was very angry and still finding my voice or I used versions of scribbles which were texture-orientated which expressed different feelings I had. Doodles can be very relaxing and transport you into an alpha like state.
• Sketching: for me sketching is loosely drawn lines which gives the impression of something or captures feelings. I like sketching my dreams or ideas when they are still feeling a bit vague.
• Blocks of colour: colours can express different emotions or even have a certain connotation for one which can be very useful. I am sure most of you know about the symbolism of emotions through colours, for example red is symbolic of both anger and/or love. It’s an interesting topic to explore if you are intrigued.
• Realistic: trying to be realistic can be off putting unless that’s really your buzz or when you want to capture a certain meaning or metaphor.
• 2D Vs 3D: 2D is two dimensional as in drawing on paper, painting on canvasses or collage, montage, layering, etc. And 3D refers to three dimensional work where it artistically refers to sculpture, carving, relief work, crafting in any material (in this circumstance) as a means to expressing your thoughts, ideas and feelings. 

I think we all have a little bit of the realistic perfectionist in us. It often emerges around 11 or 12 years old when children are realizing the difference between the real world and make believe. Often it’s about then that we start judging ourselves harshly and we give up on drawing or art. Can you recognize that voice in yourself: Once you enjoyed art and drawing and all of a sudden you feel you are useless? I encourage you to bypass the 12 year old and visit your younger self and see what fun you might get up to. That’s what I often do especially when I feel stuck or frozen into an attitude of ‘I can’t’.

Sharing images with others

Over the next few months I will share specific examples with you as a means of inspiration and expanding your mind to what may be possible. Then it is up to you to develop your own ideas and methods. There are many books and teachers who can give you more tips; I will be sharing from a personal point of view. In a previous post on journaling I mentioned that your journaling is a personal space but it is up to you what you share and with whom. My advice, coming from personal experience is: don’t be too quick to share with just anybody, it can overwhelm them or they might not understand what you are expressing and they might crush you with their response.

Before I developed a meaningful connection with a psychologist who understood creativity I had shared some of my images with a friend and I realized that she was overcome with the pain that I was expressing. It was unfair to her as she wasn’t a trained counselor.

I will be sharing about therapeutic journaling and my journey with my psychologist another time. Visual journaling doesn’t have to be about a therapeutic journey but it did become a very safe space for me to explore many things about myself.

I plan to curate my images, not to burden you with my personal baggage but to share an authentic life, moving from victim to victorious, with the use of visual journaling.  

We will have a quick look at textures and lines.

How do you create textures with your pencil? Try dots, short dashes, and long dashes, cross hatching, curly lines, zigzag lines, smudgy lines and straight ones. You will notice, just like with our handwriting each one of us draws slightly differently. And that’s because we are unique. Our handwriting and drawing are just making marks but they are as unique as our fingerprint. There is nothing wrong with how you draw. If you hear that Internal voice commenting on your drawings speak back to it and tell it ‘my drawings are just find.’ 

 Now try my Texture Inspiration for expressing emotions:

My video has my instructions if you would prefer to listen.

First of all get a piece of paper (A4 is a nice size) and a pencil.

Now draw 6 squares and label each one with one of the following:

Calm… joy… anger… love… anxiety …and stress

Once you have done that sit comfortably in your chair,.

 Your eyes may be closed or open.

Notice your body…. are you feeling tension anywhere?

Greet your tension and acknowledge it.

Notice each tension and greet it.

Roll you head or your shoulders.

Start to feel the tension ease.

Take a deep breath and sigh out,

do that a few times.

Now when you are ready to open your eyes pick up your pencil.

Take your time with each square and use lines and texture as you complete each suggested emotion.

 You are not drawing an image, just use the textures and lines….

 for example when you draw love

don’t use the symbol of a heart

just used textures and lines to evoke the feeling of love.

 Ask yourself: What does love feel like to you?

What does anger feel like?

And stress?

Pretend you are communicating with someone who doesn’t understand symbols.

Work on all the emotions suggested.

 You could try one or two of your own also.

Next week I will share my images.

I would love to know if you try it

and how you get on with it.

And You are welcome

 to share your experience

if you would like.  

Thank you for joining me, see you next time.

Calm	joy
anger	love
anxiety	stress

If you have any questions please feel free to let me know in the comments.

Take care

PS This is my first try at putting my voice to the video. I hope to become better at it.