Feeling a little frazzled? Yeah, same. But guess what? You don’t need a fancy spa day (though I certainly wouldn’t turn down a massage). Nope, all you need is a blank page, some colors, and permission to make a glorious, messy, unfiltered masterpiece—just for you. Permission granted - welcome to the world of creative self-care, where art journaling takes center stage.

Art journaling truly is a powerful tool for self-care, offering a creative outlet to let some of that steam off, reduce your stress level, and amp up your overall well-being. If you embrace this practice you’ll see how you can turn a blank page into a lively canvas that brings your innermost thoughts and emotions to life!

Benefits of Art Journaling for Self-Care

• Stress Reduction: And who couldn’t use a little more of that?! The act of creating art allows you to focus on the present moment, shifting your mind from the stress that troubles you, and giving you a sense of calm and wellbeing.

• Self-Expression: And since there is no “wrong” way to art journal, the process becomes a powerful tool for expressing your authenticity as well as self-discovery. By incorporating a blend of writing and drawing, doodling, sketching, or other mark making, art journaling provides a unique medium to express complex emotions that might be difficult to articulate, promoting emotional release and understanding.

• Mindfulness: Engaging in the creative process encourages mindfulness.  As you draw, write, scribble, and push paint around, you’ll start to feel the stress fading away and a sense of calm replacing it.

The Magic of Mess

Before you roll your eyes, let me set the scene: You, your favorite journal, a cup of tea (or wine — hey, no judgment here), and the freedom to slap some paint down without worrying if it’s ‘good.’ Sound nice? That’s because it is. Art journaling is like a spa day for your brain.

Unlike a Pinterest-perfect project, art journaling doesn’t require perfection. In fact, it thrives on embracing the mess. Feeling stressed? Splatter some paint. Anxious? Scribble your heart out. It’s all about letting go and giving yourself space to unwind.  There is no wrong way to art journal.  Embrace the imperfection and the wabi sabi-ness of just playing with your art supplies.  This is just for you.

A Self-Care Routine You’ll Look Forward to Again and Again

Here’s the thing: self-care is often presented as this grand, time-consuming ritual that none of us have the energy for. But with art journaling, it’s different. You don’t need a ton of time. You don’t need special skills. You just need to show up and let your creativity do the rest.

Grab Your Supplies, Let’s Do This

Here’s how to start:

• Grab a journal. Any journal. That old notebook you bought on sale works fine.

• Find your colors. Watercolor, acrylic, a crayon you stole from your kid’s art box—it’s all fair game.

• Now, this is the fun part.  Push some paint around.  Scribble randomly with that crayon.  Seriously, no one’s judging you here. Pick a color that matches your mood. Feeling zen? Go for blues. Need a pick-me-up? Hello, yellows and oranges, where have you been all my life?

As you smear, splash, and swirl, you’ll notice something happening. Your brain starts to chill out. It’s like you’re physically moving the stress out of your body and onto the page. Can you feel it? Ahhh, sweet, sweet release.

Add Some Layers (Because, Why Not?)

Now that you’re getting the hang of things, let’s up the wow factor. Start layering in some vintage papers or other random paper scraps. Adding layers not only makes your page look cool, but it also gives you something to focus on—aka, less time to dwell on all that other crazy nonsense.

Rip, glue, paste, repeat. Trust me, tearing things up can feel totally satisfying!

Write It Out, Scribble It Up

Once you’ve got your background going, it’s time to let your pen or markers do the talking. No need to get fancy with your words—doodle, scribble, write a random thought that pops into your head. Whether it’s a deep affirmation or just “today sucked,” you’re giving yourself the space to express it without judgment.

And the best part? There’s no wrong way to do it. You’re not trying to impress anyone (not even yourself). This is your personal, creative playground.  Go for it!

Incorporating Art Journaling into Your Routine

• Create a cozy space that’s all yours. Find a comfortable and quiet spot where you can focus on your art journal without interruptions.  Light a candle, play music that relaxes you, give yourself whatever you need to feel nurtured and ready to create.  If you can’t lay permanent claim on a single space in your home, then create an art journaling box - a portable art journaling kit that holds your journal and your favorite art supplies.  Then, when the spirit moves you, everything you need will be at the ready and you can dive right into it!

• Consistency AND Flexibility: Yes, you can have both.  Adapt your journaling to fit your lifestyle. Whether you have five minutes or an hour, use the time to engage with your creative side.  Aim to set aside a few minutes each day or week for art journaling. Grab the time when you can.  If you see you consistently have 20 minutes on Wednesdays at 10am, then designate that as “you time”.  Then find a few other time chunks like that throughout your regular routine, and claim them.  Put them on your calendar as an artist date with yourself.  Regular practice can enhance the benefits of art journaling and make it a sustainable part of your self-care routine.

• Begin with Simple Prompts: If you're unsure where to start, consider using prompts like “favorite song lyrics”or “create a collage using only papers that are blue or have blue in them” or “create a mini mood board on the page”. Keep inspiration handy as well.  These can kick your muse into high gear to help spark creativity.  The use of prompts can also boost self-awareness.  Art journaling is a form of self-reflection, improving your understanding of how you make decisions, how you learn, and your beliefs about yourself.  Powerful stuff.

• Embrace the Process: Remember, the goal isn't to produce a masterpiece but to enjoy the act of creating. Allow yourself to experiment and make mistakes without judgment.  Once you get going, you’ll hear whispers from your inner muse guiding you to the next thing.  Art journaling is all about you, and all FOR you.  It’s about experimenting, playing, and learning.  By incorporating art journaling as a form of self-care, you open up a pathway to explore your creativity while nurturing your mental and emotional health and creating a sense of wholeness and wellbeing.  Winner, winner, chicken dinner!

The Big Takeaway: This Stuff Works

By now, you’re probably wondering, “Does this really help?” Oh, honey, YES. Art journaling for self-care is like a mini mental vacation. It gives you the chance to reconnect with yourself, without needing to perform or produce. No expectations, no pressure, just you and your creative mojo doing its thing.

The world’s stressful enough—why not have a little fun with your self-care? Plus, as a bonus, you’ll get some pretty cool pages to look back on and think, “Wow, I did that.” So go ahead, give yourself permission to make a mess and call it self-care. You’ve earned it.