Back to Basics: Visual Journaling

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visual journal, Back to Basics: Visual Journaling, Dr. Nicolle

Hello and welcome to Motivation and Mindset Mondays! Today, let’s talk about visual journaling.  you were a child, you probably drew pictures showing how you felt about having a new baby brother or learning to swim. Now that you’re grown up, you can still use art to process your emotions and reduce stress.

 

We all have down times. It’s important to find ways to cope with stress that are healthy, non-sick-making, and reasonable. This includes visual journaling. It’s a simple activity that can be achieved in a few minutes, one that has been proven to help people feel less stressed. We all have busy lives, so let’s use this simple time to meditate on our emotions, express our inner selves, and feel better.

 

Visual journaling has become very popular in recent years. It’s a way to transform journaling from a solitary exercise into a social and creative process. Using visuals and vivid descriptions, we can more easily share and exchange our emotions and thoughts. Using visual journaling can be a powerful tool to help us process our thoughts and process our emotions.

 

Visual journaling is an art form that can help you cope with day-to-day stress and anxiety, as well as uncover the changes you need to make in order to live a healthier, happier life. While many people use visual art as a tool to express their feelings, a deeper understanding of a person’s personality can help a professional determine the best course of action for that individual.

 

Many artists and therapists use visual journals to help them with their work. Whatever your personal goals, see how images can be part of your strategy for moving ahead.

visual journal, Back to Basics: Visual Journaling, Dr. Nicolle

Reasons to Create Your Visual Journal

1. Articulate your feelings.

When you’re struggling to put your emotions into words, it may be easier to sketch them out. The shapes and colors you choose could be revealing.

 

2. Increase your willpower.

Each time you update your journal, you remind yourself about the positive changes you are trying to achieve. It’s a simple way to create triggers that reinforce new habits.

 

3. Manage stress.

Protect your mind and body from the effects of chronic stress. A journal soothes you without any extra calories or extravagant expense. You may even want to carry it with you to the airport or dentist’s office.

 

4. Stimulate your creativity.

Any art project can trigger innovative thinking. You’ll discover solutions to longstanding challenges at home or work.

 

Techniques for Creating Your Visual Journal

1. Record your feelings.

Let whatever you’ve been bottling up come pouring out. Ask yourself how you’re feeling. The answer may surprise you.

 

2. Mark up a book.

Find inspiration by searching for prompts in a children’s story or an advertising supplement. Alter the pictures or the text. Add your own illustrations.

 

3. Doodle a little.

Even if your time is limited, you can see what appears spontaneously when you put pen to paper. Your free form doodling may uncover your subconscious concerns about your health or your family.

visual journal, Back to Basics: Visual Journaling, Dr. Nicolle

4. Assemble a collage.

Browse through magazines for pictures or collect various types of items you can use. Paste them together according to your own design.

 

5. Dream on.

Park your journal on your nightstand before you go to bed. You may be able to capture a snapshot of your dreams while your memory is fresh.

 

6. Add text.

Maybe you want your journal to combine words and images. Invent captions or drop in some favorite quotes. Turn your adventures with dieting or dating into a graphic novel.

 

7. Note the date.

Try keeping track of the day and time that you update your journal. An ongoing log will help you to see changes or patterns that develop over time. You may also notice how your mood or energy levels shift from morning to night.

 

Techniques for Using Your Visual Journal

1. Keep it private.

You may decide that you want to keep your journal for your eyes only. Knowing that you’re the only person who will see it could help you to feel free to experiment and divulge your innermost thoughts.

 

2. Browse online.

There are many websites and forums devoted to visual journaling and art therapy. Look at samples on Pinterest. Participate in a community and exchange support.

 

3. Collaborate with a friend.

If you tell your friends and family about your journal, they may be interested in joining you. You could discuss each other’s work. You could also suggest themes or materials that you could both work on together.

 

4. Show it to your therapist.

If you’re already seeing a counselor or plan to start therapy, you may want to incorporate your journal into your sessions. Mention your projects to your therapist and follow their recommendations.

 

Creative expression is good for your health and wellbeing. Lift your spirits and clarify your thinking by keeping a visual journal.

 

Journaling is a simple and effective way to get in touch with your emotions and reduce stress.  Sketching your feelings can give you a chance to process events in a healthy way and can even lead to a greater awareness of the way that you respond to life’s challenges.

 

So, what are you waiting for? Start visual journaling, stat!  It will be fun, I promise you!  And if you have any questions or want to share your visual journaling experiences, please leave me a comment below.

I would love to give you a free resource sheet to support your quest for a healthy mindset. Click the button below to receive your gift.

 

visual journal, Back to Basics: Visual Journaling, Dr. Nicolle

 

I really wanted to talk about this topic today because I wanted to share some lifestyle-based strategies to improve your overall mindset and mental health, which in turn improves your life. You must do the internal work to improve your overall health. You can do this by learning what motivates you and working each day on improving your mindset. Your thoughts control your feelings, which controls your behavior. You can cultivate certain behaviors and practices that will not only enrich your life, but that you can pass on to your family, friends, and community, so that you can leave a legacy of health to your loved ones.

 

If you are familiar with my approach, I use lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, some cancers, just to name a few. Lifestyle modifications, such as stress reduction and mindfulness exercises, can help you feel better about yourself and your life. In certain cases, these approaches may even outperform pharmaceutical therapy. But I always tell my patients that conventional medications may be appropriate at this time to prevent catastrophic illness, but over time, you can work to make the necessary lifestyle changes to possibly reduce and/or eliminate medications. Please remember to always consult your physician for your particular needs and circumstances prior to making any decisions whatsoever.

 

Is Dietary Supplementation Right For You?

For some people, vitamin and mineral supplements offer important health benefits. Supplements are designed to fight deficiencies found in our diet and complement the food we eat regularly. Supplements are basically “helping hands” to our daily food.

 

If you suspect that you aren’t getting the nutrients you need, consider shifting your focus from supplements to eating better.

 

If you are unable to eat better, you may want to consider supplementing your diet with some supplements.

 

It is very important to note that we are not eating the same foods we ate years ago because the soils have been depleted of critical nutrients through current industrial farming practices. And because the soil is not as good as it used to be, the food supply (grown from the depleted soil) is not as good as it used to be. For example, you are not getting the same levels of magnesium as you would have gotten 50 years ago.

 

Second, much of the food has been genetically altered, which can impact the inherent and unique nutritional composition that each food possess. For example, ancient einkorn wheat has less gluten, more protein, more Vitamin A, and more beta carotene, than modern genetically modified wheat.

 

Third, the toxic load in the environment today is much higher than it was 100 years ago. We can see this with global warming, toxic landfills, polluted oceans and waterways, etc. Toxicity levels interfere with nutrient assimilation and absorption not just into the foods, but into our bodies as well.

 

So… if you are unable to eat better, the supplements in my Mindset and Mood Support Bundle may provide the extra boost you need.

 

These are my favorite Mood Support Supplements to use! This Mindset and Mood Support Bundle will ensure you have the intake of the important vitamins, minerals, and probiotics to decrease inflammation and boost your innate wellness day and night. Taken together, it’s a solid plan for increasing your body’s natural resiliency while you improve your sleep, decrease your stress, and improve your mental clarity, naturally.

 

Tools For Motivation And Mindset

Meditating

Although you don’t need a cushion to meditate, you may want to consider using one at some point.  You could meditate in a chair, or simply sit on the floor if you want. You can also use pillows or cushions from your furnishings to try out. Cushion, chair, bench, floor – it’s all good. Eventually, though, if you’re not sitting upright on a chair, you’ll probably do well to buy a dedicated meditation cushion. The cushion will support your sitting posture and help you create an appealing mindfulness corner that will encourage you to practice every day. I recommend this meditation cushion and mat bundle.

 

Journaling

If you struggle with stress, depression, or anxiety, keeping a journal can be a great idea. Even if you don’t have these conditions, journaling can enhance your life in many ways. Having difficulty processing your thoughts and emotions? Journaling can help clear that mental clutter and move towards a positive mindset. Research suggests that keeping a journal can have positive impacts on both mental and physical health. So, to start you on your journey, I recommend this self care journal.

 

Remember, living a healthy lifestyle including eating a whole foods plant-based diet, regular physical activity, meditation and mindfulness, as well as healthy and supportive relationships are the best ways to support mental health. Please talk with your doctor about any complementary health approaches, including supplements, you use. Let me know what you think in the comment section below.

 

Stay healthy,

 

Dr. Nicolle

 

PS. I am always asked what tools and resources I recommend to help you reach YOUR health goals. Here is the ever-growing, always updated list for you.

 

PPS. If you or someone you know is experiencing severe stress, anxiety, depression and/or other mental health issues, please contact SAMHSA’s National Helpline1-800-662-HELP (4357), (also known as the Treatment Referral Routing Service) or TTY: 1-800-487-4889. This is a confidential, free, 24-hour-a-day, 365-day-a-year, information service, in English and Spanish, for individuals and family members facing mental and/or substance use disorders. This service provides referrals to local treatment facilities, support groups, and community-based organizations. Callers can also order free publications and other information.

Back to Basics: Visual Journaling

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Back to Basics: Visual Journaling

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