“Through writing, feelings can be accessed, pain can be externalized, and experiences can be understood.”
Leah Gusman, ATR-BC
Writing and journaling have been my go-to for the last 30 years. Every morning, I get up and write in my journal before starting my day. I am able to put down my thoughts, record my dream, complain without hurting anyone, explore creative ideas, and plan my day.
I have found it helpful in
art therapy sessions with clients for them to journal, reflecting on their process, and to dialogue with the art they just made. I also do this with my own art. Sometimes right after creating or a few days later, while looking at it.
How an
art therapy session might proceed, whether working on my own issues or with a client, I would start by doing some deep breathing and becoming present. I would take all my attention to my body, doing a body scan starting with my feet. Just noticing how they feel without judgement. I would sometimes move about during this time. Movement is a good way to reconnect with our bodies. I would then focus on that part of my body that wants attention. I think about what color or shape is the sensation I might be feeling. Does it have texture, is it smooth or jagged? Then I begin to make marks on the paper and allow my bodily sensations to guide me. I am not trying to make a pretty picture. I am trying to process the feelings and thoughts I am experiencing.
Keeping a daily journal and writing about my thoughts and feelings as I reflect on my paintings has helped to clarify and externalize not just feelings but puts distance between me and the pain. I am not writing for others to read my words; I am writing for myself. I find it to be part of my healing process. I often ask the art piece what its message is for me or what does it need, what do I need?
Art and journaling create a container for experiences that are difficult to hold internally. They allow emotions to move, sensations to become visible, and meaning to emerge. Chronic pain may still be present, but through creative process, I can meet it with curiosity instead of resistance and create moments of connection, insight, and healing.
