Gen Zen: Dislike writing? Other forms of journalling such as using art can help one reflect, unlock creativity

SINGAPORE — I recently stumbled upon one of my old journals while cleaning up my room and read through an entry from my undergraduate days, a time when the pressures of schoolwork and the uncertainties of the future often felt overwhelming. 

I started my journalling habit in my sophomore year of university. Back then, my journal entries were raw and unfiltered, serving as a channel for me to pour out frustrations and anxieties that I felt were too difficult to articulate in other ways.

These entries were about the difficulties of securing an internship during the Covid-19 pandemic or my grumbles about that one professor and her super-strict essay grading criteria. 

Over the years, I have realised that my journalling practice has evolved from merely venting and coping with stress to providing a space for deep reflection and introspection, allowing me to understand my emotions and process my thoughts. 

This transformation made me wonder if the benefits of journalling also apply to others, especially those who might not enjoy writing as much as I do (writing is my rice bowl after all).

Curious to find out, I spoke to four mental health professionals about alternative forms of journalling to find out if these techniques offer the same benefits as conventional journalling.

JOURNALLING IS DIFFERENT FROM KEEPING A DIARY

Many people conflate keeping a journal with maintaining a diary, assuming they are synonymous practices. True enough, the distinction between the two may not be obvious and in a sense, maintaining a diary can be seen as a subset of keeping a journal.

Ms Lysia Tan, a clinical psychologist from psychological consultancy firm Mind What Matters, said that diaries tend to be less targeted and consist of long accounts of what happened in a day, often thought of as “ramblings” and therefore used more as an outlet for expressing emotions.

"Journals, however, are more intentional with the key objective of being reflective. Hence, journal prompts are often used in order to spur us to think deeper about meanings behind a lesson or experience," she said.

Some journal prompts include:

• What were you disappointed by and what were you grateful for today?
• What would you see yourself doing more or less of?
• How does doing this task fill your cup?

"These journal prompts can remind us to watch out for unhealthy thinking patterns, seek alternative perspectives and balance our outlook (in life)," Ms Tan added.

For alternative forms of journalling, Ms Liew Shi Min, director and clinical psychologist of Heartscape Psychology clinic, said that some methods include using art or bullet point entries. These allow more space for creativity and are less reliant on writing paragraphs of thought.

For instance, art journalling is more visually based.

"Individuals can express themselves on paper however they wish. They can draw, paint or doodle and this is an outlet through which they can express their emotions creatively," Ms Liew said.

Agreeing, Mr JT Yap Wei Li, psychotherapist at Range Counselling Services, said that using stickers or even crayons to draw could allow us to further "connect with our childish, expressive and creative side". 

Ms Chern Hui Ying, a counsellor at Huggs the Heart Therapy, said that in today's digital age, some people also try out digital journalling where they create private social media accounts on Instagram or X (formerly Twitter) just to post about incidents they'd like to remember.

"Sometimes, when our emotions are high, we just want to let it out, create a video or reel to rant and let your emotions out," she added.

However, Ms Chern cautioned about remaining vigilant about the content that we choose to put on the internet.

For first-timers, Ms Liew of Heartscape Psychology recommended starting out with a gratitude journal, where all one has to do is think of what to feel thankful for — it could be a couple of things each day or week.

"It can be as simple as the fact that it was a sunny day, or that they had a good cup of coffee. There’s no need to expound or go into too much detail on why they felt grateful unless they are inclined to do so," she added.

Individuals can move on from this to try out mixed-media journalling to express themselves by combining words and art. In this practice, they can try piecing together photographs to tell the story of a day or a week, while combining this with elements of gratitude journalling for a more comprehensive story to be told.

"To make the experience more engaging, it’s also possible to add doodles and write short chunks of notes atop these images," Ms Liew said, adding that writers are free to curate the aesthetics of their journal entry to their liking.

All that said, is there a correct way that we should be journalling?

Ms Tan of Mind What Matters said: "There is never a right or wrong way of journalling and there is no secret formula on how to journal." She added that it is up to people to embark on their journey of self-discovery to make journalling effective.

MENTAL HEALTH BENEFITS OF JOURNALLING

Journalling offers a valuable space for expressing thoughts and feelings that may be difficult to articulate in other ways, allowing us to track our emotions and reflect on how our experiences affect us. This practice fosters self-awareness and a deeper connection with ourselves, Mr Yap of Range Counselling Services said.

Drawing, for example, can provide these benefits while also engaging our creativity.

"Having the space to practise the art of drawing could allow oneself to feel more at peace with the art they create, and further enhance self-compassion," he added.

Ms Chern of Huggs the Heart Therapy said that activities done while journalling — whether through writing, drawing or compiling items — can help in encouraging mindfulness, allowing one to focus on the present moment and the creative process.

"Mindfulness brings about many benefits such as reduced stress and anxiety. Furthermore, creating art and immersing in the creative process can be a cathartic process. It facilitates the process of individuals releasing their pent-up emotions," she added.

Ms Tan said that to achieve continuous self-discovery, re-reading past journal entries is encouraged to juxtapose perceptions of one's past self with the current one.

"If past challenges are recorded, individuals can witness their own growth and (new) memories can serve as a form of emotional healing," Ms Chern said.

"Journalling is only a means to an end. Finding your own way to express and record your life can be a creative process in itself." 

OTHER BENEFITS OF JOURNALLING

Aside from cultivating mindfulness and introspection, journalling also offers several broader benefits that can significantly enhance overall well-being.

One other payoff is the development of sustained commitment, because journalling is a habit that has to be done intentionally and requires dedication and consistency. This practice can translate into other areas of life, fostering a greater sense of discipline and perseverance.

Also, by regularly expressing one's feelings and reflections on paper or other media, people can become more comfortable with vulnerability, leading to more open and honest exchanges of opinions.

Ms Tan said that journalling also helps to nurture "non-judgemental communication styles" since it often involves exploring thoughts and emotions without self-criticism.

Personally, I have accrued seven volumes of journals over the years. This habit has indeed taught me to articulate my feelings and reflections more clearly, which has made me more comfortable with sharing my innermost thoughts without fear of judgement.

And the same goes for listening to the opinions of others. Journalling has encouraged me to take in diverse perspectives and foster a sense of empathy when interacting with others.

Given the pressures and demands of my work, I am keen to integrate these creative journalling methods into my practice to advance my journey of self-discovery and hopefully, to become a true "Gen Zen-er".