Mental Health Recovery and Art Journaling E.T.C.

2013 by Elaine Terpstra Cambone,

All Rights Reserved. The downloaded
version of this book MAY be copied
and/or distributed free of charge, as
long as it is in the form
presented. Credit must be
given to the artist and author.

Please use the information

for yourself or share it with
someone you care about.

For more information, tips,

and my blog, go to
dailyreprievecenter.com/arts

2
E.T.C. Mental Health Recovery and Art Journaling

The green and yellow text boxes are included with art
journal pages and have for some specific tips.

This book is intended to offer information in a

casual, creative format with the hope that others
will become interested in this creative method
for self-reflection and self-care. It is for people
working on their own recovery or living with, or
caring for, someone in recoverybecause care-
takers must also work on their own self-care. I For more information and additional tips, check the back
am sharing some of the many common elements pages of this book, or go to dailyreprievecenter.com/arts.
for continuing mental health so each reader may I also welcome any questions you may have.
find a few things that work for them.
Mental health recovery is for anyone with mental
illness, those in addiction or alcoholism recovery,
and those struggling with strong emotional
A mental illness is a medical condition that disrupts a
issues.
persons thinking, feeling, mood, ability to relate to
This book does not have in-depth discussions of others and daily functioning. Serious mental illnesses
the many ways to do art-making in a journal include major depression, schizophrenia, bipolar disorder,
there are numerous resources in the Web and in obsessive compulsive disorder (OCD), panic disorder,
print for pursuing special techniques for those posttraumatic stress disorder (PTSD) and borderline
who want further instruction. Many beginners personality disorder. The National Alliance on Mental
prefer to collage as a comfortable way to add art Illness (NAMI) informs us that mental illness affects
and color to their pages. They start by collecting everyone, in some way. Nearly 60 million Americans
cut-out word, phrases, and pictures from experience a mental health condition every year.
magazines; copies of special photographs; Regardless of race, age, religion or economic status,
memorabilia (a.k.a., ephemera); mental illness
and printing out favorite quotes, impacts the lives of
songs, or poetry. Artists often at least one in four
add doodles, drawings, or adults and one in ten
painting to their collages. children across the
The mental health tips are from United States.
my course papers (psychology
classes, books, peer-reviewed articles) and
personal experience from many years of recovery
The Diagnostic and Statistical Manual of Mental
from mood disorders, alcoholism, and drug
Disorders (DSM) is the standard classification of mental
addiction. These are suggested as guiding
disorders used by mental health professionals in the
prompts for your own day-to-day diary, creative
United States and contains a listing of diagnostic criteria
writing, record-keeping, or art journaling. I am
for every psychiatric disorder recognized by the U.S.
working on a weblog that relates to this book
healthcare system (APA, 2012). But people must be
and making art for maintaining mental health.

3
 Mental Health Recovery and Art Journaling
viewed as having emotional disorders and
not as being a defective subset of the human
race. A diagnosis is to identify and lend
understandingit does not have to be a
label or define a person.
Guilt and shame should continue being
looked at and discussed to reduce stigma for
Each person has their own
story and their own journey to travel and
learn from. Each must be respected and
honored. Medication alone is not enough
to change lives. Recovery is a holistic
process that requires work in all areas of
our lives, including physical health. The
National Alliance on Mental Illness (NAMI)
reassures us that recovery is possible,
and for many it is probable.
4
E.T.C.
Use Gesso as a primer. . .it usually comes in
white or black. Applied to the paper surface makes the pa-
per a little stiffer before painting on it. It prevents paint
from soaking into the paper, it adds texture, and makes a
great surface for collaging. Use a paint brush or sponge to
apply a thin coating but its messy so put some newspaper
under the page and on the table. Be sure it dries and put
sheets of waxed paper between pages. After pages dry, lay
heavy books on top to help flatten the pages.
Carry a notebook or small sketchbook
with you wherever you go. Make to-
do lists when inspired. Write down
thoughts, memories when the ideas
come because short-term memory is
fleeting. Make sketches and doodles
while sitting in waiting rooms or on
the bus its a good distraction for
impatient feelings.
E.T.C.
Receiving any diagnosis does not
define us. With holistic or wrap-around services,
the individual chooses his or her path towards
health and recovery.
Recovery is a continuing process, and each person
has 24 hours a day to work on something to
improve their health, wellness, and potential.
Draw, collage, write, or paint
something that matters to you. Think about your
day and write about something you enjoyed, or
about an encounter you had.
Start collecting scraps of paper in an envelope of
box things like news clippings, wrapping paper,
tissue papers, magazine cutouts, menus, receipts,
labels, wrappers, grocery or appointment lists,
photos, or anything special. These can all be
added to your journal.
Mental Health Recovery and Art Journaling
individuals, families, communities, and society.
Recovery from mental health issues is entirely possible,
but it does not happen overnightit is a continuous
effort to change and/or improve thoughts, activities,
beliefs, and behaviors. Individual human creativity is
complex and can be appreciated for its merit,
innovation, imagination, and effort.
Tribal societies knew how to make use of those who were
possessed by emotional upheavals. We do not. By trying to fix
them, improve them, eliminate them, drug them, and cure them,
we are showing that we have not grasped how they can help us.
The best medicine I can offer to a troubled person is a sense of
purpose, the feeling that what he is going through may contribute
to the vitality of the community. The process is reciprocal.
(Shaun McNiff, 1992, Art as Medicine).
5
 Mental Health Recovery and Art Journaling
This journal was made
using scrapbook paper, cut into 12 in. x
9 in. Pieces, folded, then sets of two
were hand-stitched together. The
spine was glued and a piece of card-
board was folded into a cover. Pages
were layered with tissue, craft and
scrapbook paper (Matte medium is ter-
rific for layering light-weight papers,
but heavier paper may need tacky
white glue to stay down.)
The pictures are from an old childrens
book. Paper towel that has been used
to dab up paint is great for layering
also. Accent with permanent gel pens
and markers they come in various
colors including silver and gold.
6
E.T.C.
ACKNOWLEDGE your or your loved ones mental
health issues. Get out of (dismissal of, or refusal to
believe in something) and be willing to look at what you need
to deal with).
How serious are your symptoms . . . your thinking and
behaviors?
Consider putting together a Wellness Plan and look at various
options for treatment.
Try not to be judgmental of yourself, your loved one, or the
professionals.
Grieve any of your losses: of your previous life and activities;
a previous personality (for example, from loud to quiet) for
yourself or your loved one.
Become willing to try some new things.
Become open-minded to suggestions from your peers, advice
from professionals, and observations from people who see
you on a regular basis.
E.T.C.
The Substance Abuse and Mental
Health Services Administration
(SAMHSA) wrote a working
description of recovery from mental
disorders and substance use disorders.
It is a process of change through
which individuals improve their health
and wellness, live a self-directed life,
and strive to reach their full potential.
They offer four major dimensions
that support a life in recovery:
Health: overcoming or managing
ones disease(s) as well as living in
a physically and emotionally
healthy way;
Home: a stable and safe place to
live;
Purpose: meaningful daily
activities, such as a job, school,
Mental Health Recovery and Art Journaling
Acceptance is
about acknowledging symptoms
and the need for some help in
figuring out ways to get through
and around the bumps on the
journey. Its about realizing some
old ideas and behaviors need to
be let go of and seeing the need
to practice healthier actions. We
just keep going.
Accept the need for help.
Accept any substance abuse
problems and get help.
Accept a diagnosis or
difficulty with emotional
issues.
Become ready to explore
various options for treatment.
Be open-minded to any
challenges that need to be
worked through or
around.
Be willing to adapt and
adjust to your disorder and
treatment needs.
Make peace with yourself
and your past.
Accept the process of ups
and downs; back and
forward; growth and
setbacks; and changing
emotions.
Take responsibility for any
mess youve made, and for
your own problems and
actions.
7
 Mental Health Recovery and Art Journaling
volunteerism, family caretaking, or creative
endeavors, and the independence, income and
resources to participate in society; and
Community: relationships and social networks
that provide support, friendship, love, and hope.
(SAMHSA, 2011)
An American Psychological Association policy stated,
A wealth of data now indicate that the majority of
people with serious mental illness eventually improve
significantly over time, and can have independent
Try to be open to the process.
After preparing the pages, gather up your paper
scraps and loosely arrange them and see if you
like the color patterns and balance that develops.
I like to reinforce page spreads be adding paper
or tape down the center. Borders can be added
using markers, tape, or strips of paper.
8
E.T.C.
lives that include striving for personal meaning and
enhanced quality of life through active efforts in the
above domains (e.g., relationships, work), regardless
of whether symptoms are present or not (APA,
2009). A person-based approach to treatment that is
sensitive to consumer-defined goals will recognize the
Pause take a break breathe deeply.
There are just some days when life feels over-
whelming and there seems to be just too much that
needs to be dealt with. Try not to compare your
progress with how someone else is doing; each
person is different with varying behaviors, needs,
knowledge, experience, and skills. If you have any
questions, write them down and ask someone. Keep
a forward momentum and let go of what cant be
fixed. Accept help from others and remember to
Stay in Today.
E.T.C.
There are some common elements of
recovery for hope, inspiration, and achieving
successes. These include:
Hanging on to hope and optimism.
Making commitments and taking care of
responsibilities.
Practicing self-direction asking for information,
looking at various options, and choosing which
methods to put into your plan.
Relationships are important having a stable
home/place to live, involvement in social networks
and activities, using peer support, feeling included
and connected in a community of people.
Empowerment realizing there are many
pathways. Seek information, become informed ,
and define your own individual goals.
Identify your personal strengths and advantages.
Mental Health Recovery and Art Journaling
Recovery is based in respect to be treated with
respect, to treat others with respect, and to
respect cultural and lifestyle differences.
It is holistic having whole-life solutions that
involve the mental, physical, emotional, and
spiritual parts of us. Services and supports are
integrated and coordinated in a well-rounded
Wellness Plan.
need to pay attention to a range of psychological
factors for positive outcomes.
Recovery involves finding and using support in the
community. Each person may have their own world-
view of what recovery means, and each type of
recovery community has their own definitions.
These include various medical views; trauma and
rehabilitation recovery; alcoholism and addiction
recoveryand within each, there may be further
variations.
9
 Mental Health Recovery and Art Journaling
Therefore, in the wider recovery community, we all
can try to support and respect each other on our
unique recovery journeys. Recovery requires
individuals to work hard using many methods which
often include therapy, medication, hospitalization,
and/or peer support.
Addiction to alcohol or illicit substances is destructive
and interferes with an individuals physical,
Page spreads may have a color-
theme running through it. Colored tape or paint
can help bring pages together. Cut around
pictures. Doodle with dark or white markers.
I love layering with gesso and tissue papermany
of these are so thin, you can see some of the layer
beneath it.
10
E.T.C.
emotional, mental, and spiritual development.
Recovery from addiction is a transformative process
and is also a continuing journey rather than a
destination. Hurting, wounded, and confused people
need to work daily for health and well-being, and
staying connected to peers is a helpful support.
It is important to choose a recovery group that fits
for yourehab support groups, a therapy group, a
12-Step group (Higher Power focused), or secular
support meetings. These all have differing messages,
so whichever you choose, stay with their specific
methods for recovery.
If you dont hear
encouragement to make
positive life changes, but
instead hear about detailed
drug usage or complaining
find another meeting.
E.T.C.
All sorts of things can be added
as embellishments on the pages. Feathers, la-
bels, tags, stickers, etc. Use letter stamps on
other paper, cut out, and paste. Craft stores
have paper punches in different shapes such
as stars, hearts, circles, squares, leaves, etc.
Print out favorite quotes, cut the lines into strips
and paste them parallel to each other. Its a
favorite method of mine.
Many people in various recovery groups are dually-
diagnosed with substance abuse and mental health
issues. Recovery from addictions and mental
disorders is a lengthy process of change, but it can
be accomplished just one day at a time. Change
is found in taking actioneach individual must
make the decision to take action to improve their
physical, mental, emotional, and spiritual health.
It can be a slow and difficult process of personal
Mental Health Recovery and Art Journaling
Moving forward toward unconditional
self-acceptance: The first step is ACCEPTANCE of
a diagnosis, the need for treatment, and for making a
plan. Next comes a growth in UNDERSTANDING of past
problems and the opportunities to change and grow.
Positive changes happen with ACTION steady work,
one step and one day at a time. Sometimes slowly,
sometimes quickly, recovery happens! Our history
does not have to be our destiny.
growth to move beyond the symptoms, disability, and
stigma of having a mental illness or being an addict,
but during the process of change, individuals often
feel empowered and the resultant self-acceptance heals
suffering and eases anxiety. For individuals with the
commonality of recovery from addictions or mental
illness, peer-facilitated art groups can be another
opportunity for a supportive, shared experience.
11
 Mental Health Recovery and Art Journaling
There are wide-ranging, health-promoting benefits of
art making in mental health and addiction recovery
programs. It is beneficial for lifting depression and
anger, to find personal meaning, it encourages self-
expression, self-discovery, spontaneity and playfulness,
Play, play, play. If youre a beginner,
start with a practice journal just to experiment with
color, shapes, and words. If you make a page you
dont like, you can rip it out. Use snippets of hand-
outs youve received from counselors and peers.
Write about some of your accomplishments.
Using rubber stamps adds depth to your layers
craft stores have a wide variety, including letters of
the alphabet and numbers. You can cut pictures or
gently tear around them for a feathery, softer edge.
12
E.T.C.
and spiritual exploration. It can also be a safe way
to express negative thoughts, feelings, and
behaviors. Making art is a method for creative
healing and wholeness that can be used by anyone,
Anyone who is struggling with
overwhelming problems and feels stuck, might
consider getting professional help. A counselor
or therapist can help individuals figure out what
to focus on to determine which things are
priorities and which can wait awhile. They can
offer guidance to help understand problems, to
identify strengths, to identify needs, where to get
skills training, and help for putting together an
urgency plan.
For situations that are not in crisis, a peer
support specialist or mentor can offer options .
Remember, no-one has to go through it alone.
E.T.C.
Torn strips of duct tape or colored
masking tape help strengthen the page edges and
folds. Rubber stamping shows off the layers as they
peek out from under some pics or overlap others.
If you have difficulty finding the right words to ex-
press what you feel, use quotes! Sometimes someone
else's words are just right.
regardless of experience or skill level. Whatever the
medium, art has been shown to be a positive means of
expression, and an individuals ability to create art should
be supported by professionals, peers, and family. For
years, clinicians have used art making in a therapeutic
capacity for people because image making can help when
words do not come easily, or emotions cannot be
verbalized. From years of research in the field, the
American Art Therapy Association claims that the
creative process involved in artistic self-expression helps
people to become more physically, mentally, and
Mental Health Recovery and Art Journaling
SOCIALIZING & CONNECTING
Much of maintaining mental health is about
learning new, healthier habits. Human beings
need to connect with others. Some people are
naturally social and extroverted while others
are introverted and must make an effort to be
around a lot of activity and noise. Isolating
ourselves tends to keep us in our own heads
with our comfortable old ways of thinking.
So, socialize sometimes, especially when the
urge to isolate is strong. Make appointments to
meet with people or join with others for an
outing or group function. Social media is okay,
but not if it is used instead of actual human
contact. Make a few phone calls. Go to a
support group to listen to others describe how
they handled troubling situations. Take your
dog out for a walk around the neighborhood.
13
 Mental Health Recovery and Art Journaling
emotionally healthy and functional,
resolve conflicts and problems,
develop interpersonal skills, manage
behavior, reduce stress, handle life
adjustments, and achieve insight
(AATA, 2010). Therapeutic art making
specifically addresses positive and
negative mental health symptoms and
can help reduce the level of need for
the healthcare system.
PERSEVERANCE
hanging in there when the going is
tough, and your to-do list seems
endless. Dont let a day go by with-
out accomplishing something in your
Plan. Reward yourself with a special
treat or tell someone about it.
14
E.T.C.
In addition, making art can
relieve chronic pain and is a
spiritual path for many
creative people-it is another
method for recording the
spiritual journey.
Journal writing is traditionally a process of writing entries into
books with blank or lined pages. It often involves free-writing,
poetry, and recording events for reflection or to commit to
memory. Maintaining journals has been a way for people to
Do something every day that is creative. Just 15
minutes can be a good way to adjust the attitude. Inspiration is
everywhere . . . jot down your ideas or something profound
someone said. Cut out pictures from a magazine or newspaper.
Find some interesting color schemes.
E.T.C.
Shopping at dollar stores, craft
supply stores, and thrift stores offer a nice
variety of stickers, labels, decorative tapes,
lace, old books, and lovely papers.
document important events, capture moments,
develop ideas, and keep track of day-to-day
happenings.
For people desiring growth, reflecting on past
actions and behaviors is a vital part of changing
old behaviors and negative thinking patterns.
Maintaining a writing journal to identify
problems, track moods or symptoms, and record
and check on progress is a recommended
practice in some recovery support groups.
Journal writing is a method to express honesty
and reach the authentic self. It is customary for
recovering alcoholics and addicts to write a
Mental Health Recovery and Art Journaling
RESILIENCE the courage to get back up
after stumbling, along with the ability to learn new
coping skills to better manage stress . . . then to keep
on practicing. BALANCE Sometimes keeping a balance
is about finding the middle path and juggling all the
things that are going on. Determining priorities and
keeping on track with them can help. If you find youve
been focusing too much on things that arent really
important, make a few adjustments to get balanced
again. Take a break, breathe slow and steadily, try to
stay calm, or do a little meditation.
personal accounting of past actions and behaviors and to
list personal liabilities and assets.
An art journal book is something that can be carried
around with a small kit of tools for spontaneous entries.
The book can be handmade or transformed from any
other book. It becomes something special to hold and
15
 Mental Health Recovery and Art Journaling
look through in those times when the mood is dark,
or a way to use a small block of time to express the
self creatively. The size makes it more accessible
and portable than using a large canvas and the book
itself becomes an essential part of the process. This
book can become an extension of the self, and it can
also be a place to play and experiment with art
FAMILY & KIDS Family, however you
define that, is a life priority. These are the people
who are part of your day-to-day life. Show you
care and appreciate them; pay attention to their
needs and interests; and spend time with them.
For extended family members, stay in reasonable
contact with them. If any of these people are toxic
for you, it may not be reasonable to maintain
contact. SELF-CARE This involves basic hygiene
for body, mind, and spirit on a daily basis.
16
E.T.C.
materials. Kelly Brown Luckett, an art therapist,
described art journaling as a space for questions that
may not have answers, a place for thoughts that may
otherwise not have a home, a safe container for
emotions so that they do not have to be loose in the
world (Luckett, 2011). The activity becomes a
Old childrens book are a great
source for pictures, as are travel, outdoors, or
health and wellness magazines from your doctors
office. Some waiting rooms have multiple copies of
brochures and some booklets for patients to take
home with them.
Choose colors how you feel them . . . you dont need
to plan them. If something isnt working, add an-
other layer. When collaging, change something
about the picture or cut-out . . . add other pieces or
draw over it.
E.T.C.
ABSTINENCE People who
struggle with mood disorders or mental illness
should not self-medicate. That means, let your
clinician know if you have felt the need to
adjust your medications. Abstinence from
illicit drugs is so important. If drinking has
been causing a problem for you or your family
members, join a group to help you abstain.
routine and it also becomes a record, or some
sort of memoir of a certain period of the
persons life.
Writing may be a part of art journaling for many,
but adding color, form, and gesture provide
additional methods and levels for expression.
People (like me) who have difficulty writing
regularly in a journal may find it much easier to
Mental Health Recovery and Art Journaling
For an addiction recovery art journal,
prepare a few pages with backgrounds (Gesso plus
paint or scrap paper) then start collecting symbols
and pictures that have meaning. Glue in your favorite
slogans or text quotes that relate to groups that youre
a part of for various addictions or mental obsessions.
What phrase or slogan do you repeat, like a mantra,
when the going gets tough? For many in early recov-
ery it is the Serenity Prayer.
sit and spend some time to find pictures and words in
magazines, go through boxes of memorabilia, and add
layers of gesso or paint, paper, glue collage pieces or that
poem from a child. The activities of making art frees the
writer from the lines and margins of an ordinary journal
and offers more creativity. No artistic skill is needed to
participate in this mixed-media art. Anyone can
create an art journal without drawing or sketchingmany
people use collage techniques to express themselves, use
17
 Mental Health Recovery and Art Journaling E.T.C.

stamped images, photographs, memorabilia, and

magazine images.
Art journaling is a wonderful method for self-reflection
and self-care. The process has curative benefits for

MEDICATION REGIMEN If you have been

prescribed medication, follow the directions. Dont
follow a friends medication suggestions or doses,
because each persons body and brain will process
meds differently.
You could take notes in your writing journal about any
problems with your meds so you have a record of
reactions and/or concerns. Take this to your doctor or
clinician on the next visit.
It is up to you to communicate with the professionals
in your Plan if they dont seem to be listening to you,
ask them to repeat back to you what youve been trying
to tell them so you know they understand.
improved well-being and is art making with a
healing purpose. Long-time art journalist and
writer, Sharon Soneff, explained it as a method to
explore the combination of journaling with the
use of color, form, and gesture. The
combination of these two therapeutic exercises
the written expression with the artistic one
resulting in a venue for pushing beyond difficult
human experiences to a place of newfound
wisdom, peace, comfort, joy, health, and healing
(Soneff, 2008).

18
E.T.C.
FLEXIBILITY This has to do with
lessening our expectations of others to reduce
our resentments and disappointments. When we
are better able to step back, outside of the
problem, we can observe our negative reactions
with less emotional turmoil. Negative emotions
are a fact of being human and acceptance of that
fact helps us move past them. We learn from our
experiences.
RESPONSIBILITIES Taking care of all these
things is an accomplishment. Each one dealt with
can be checked off the to-do list. It feels good
to get things done and out of the way for awhile.
Among aficionados are art therapists, artists,
students, mentally ill and in recovery, in transition,
with chronic illness, the housebound,
professionals, or anyone who cares for others.
Dealing with the life issues of family, work,
Mental Health Recovery and Art Journaling
Look at other peoples art journals on
Pinterest.com when you need inspiration. Just do a
search for Art Journals and youll find a wealth of
examples that pop up. Some artists offer videos that
show their process from making the book through
various stages and techniques.
Try not to worry about making your pages so others
will like them especially if its a personal journal. Be
yourself its YOUR story. There are no rules; its a
safe way to discover your creativity. It is something
just for you and however it comes out is perfect.
spirituality, meditation, personal growth, or chronic pain
and illness can be explored in a creative, expressive way.
Taking time for visual journaling decreases stress and
anxiety, helps express self and emotions, and to express
thankfulness or gratitude. Art making is messy, risky,
and un-predictable, but so is life. For creative people,
the art journal can be a place to play and experiment
19
 Mental Health Recovery and Art Journaling
with art materials as well as to become
an extension of the self.
There are many thorough supplies lists
on the Internetcheck out Pinterest
and make a search for art journal
supplies and how to use them. There
is a comprehensive list in the back of
this book. Many artists have how-to
videos on their blog sites and Youtube.
A suggested supplies list on is in
the back of this bookit suggests
good basics for layering mixed media
pages. Putting together a little kit to
take with you as you get out and about,
depends on the type of art or writing
you enjoy.
20
E.T.C.
Using a small sketch book with
markers is great for doodling.
A lunch box or zippered case
(like a clear make-up bag) can
hold quite a few things,
including a small art journal.
I use a 12-inch Craftsman tool
tote to take along to art groups.
HEALTH, NUTRITION, & EXERCISE Taking care of the
body improves emotional and psychological health and well-being.
Recovery is about all aspects of our self our physical health, our
spiritual life, and becoming emotionally whole.
SELF-ACTUALIZATION Improvement in all these areas improves
our quality of life . . . to become empowered to achieve the things
we really want to do . . . to re-awaken old dreams or plan new ones
. . . to realize and use our talents and gifts.
E.T.C. Mental Health Recovery and Art Journaling

illness, child-rearing, death, grieving, or just every-day

worries. Many people in recovery spend time with others in
a giving and guiding capacityas peer support, mentors,
Making art is medicine without harmful side-
friends, or sponsors. Some keep giving without paying
effects. Staying involved with expressive arts
enough attention to self-care and may relapse as a result of
can help people creatively cope with major
burnout or neglecting their life priorities.
issues such as chronic pain, life-threatening

SPIRITUALITY Adopting some type of daily activity Document your every-

for contact with, and seeking guidance from, a Higher Power,
Exploring new spiritual resources sacred writings, group
worship or celebrations, etc. Choosing ethical and right living for
personal growth. . .volunteering time to help others. Some people
maintain a writing journal to record insights achieved from
meditation/prayer time. DAILY CONTEMPLATIONS of how youre
living your life are important. Are you making good choices? . .
Is there something different to try? . . Have your emotions been
more manageable? . . Are you tracking your progress and
writing about it?
day life as a colorful personal diary.
Let go of dark feelings by expressing
them in art. Cut, tear out, or copy
important insights that youve been
keeping track of in your writing jour-
nal. Add these to your visual journal
this is a great way to add color to
more fully express your emotions. Use
colors and pictures that mean some-
thing to you.

21
 Mental Health Recovery and Art Journaling
Maintaining recovery and
continuing with personal growth is a
long-term lifestyle. Keep choosing
health and challenging options. Be
ready to accept any changes that
come with getting older.
CONTINUANCE continued learning,
development, and self-discovery. Ask
yourself some questions: Who do I
hang around with? Are they
encouraging me to grow or are they
dragging me backward? What have
they got me reading and saying? Do
they support my recovery journey . . .
and am I supporting theirs?
Our lives does not get better by
chance, it gets better by change and
choices.
22
E.T.C.
This creative process can also be a method of exploring religion
or spirituality. A spiritual journal records insights gained from
meditation or prayer, and is a place to build a gratitude list.
Many spiritual beliefs emphasize the need for daily reading of
sacred texts and contemplation of actionspast, current, and
future. Another option is to add favorite scriptures and/or
STORY-TELLING is an ancient art form and is
especially beneficial for people in recovery. There are many
ways to record stories from your life to pass along to children
or other family members, or for personal inventory.
Its easy to illustrate these stories with photographs, colors, and
simple imagery using collage or photos and memorabilia. Make
photocopies of your memorable photographs and/or letters
from the past for your journal. Then write a little of what hap-
pened and why its important to you.
E.T.C.
Finish off pages with paint daubs,
stickers, or doodles. Circles and lines are handy
for filling in spots, connecting graphics, or applying
border decorations.
quotes from spiritual leaders, along with why they are
particularly meaningful. For some, contemplation can
be accomplished during the processthe repetitive
movements can be soothing which can help loosen
up thinking.
Participating in art and making things special satisfies
something within us. Setting aside a time and special
place for art work makes it a pleasurable opportunity
for regular exploration of the soulthe inner,
authentic self. Creative time is helpful for self-care.
This creative time becomes a ritual, and benefits
physical and mental health recovery with improved
quality of life and well-being in a holistic way.
Mental Health Recovery and Art Journaling
Dont forget your own pep talks when
you feel blue. Sometimes progress is a couple
steps forward and one or two steps back. Some
days are just lousy and nothing seems to be going
right. What did you list in your Urgency Plan for
the dark days? Read a book, try a new recipe, call
a friend, and hopefully spending some time with
your art journal. Hang in there and get back to
action tomorrow. . .maybe the dark clouds will pass
away. Remember, This too will pass.
Many hospitals have art rooms for patients and a
few offer art journaling for people with cancer or
other long-term illness. Anita Holford described
how voluntary arts groups help patients to manage
long-term illnesses. In Creative Opportunities for
Patients Wellbeing, she described how creative
23
 Mental Health Recovery and Art Journaling
activities can be a great resource as a part of self-
managementas much as exercise or other
pursuits. These groups do not need to be guided
art therapy. Her study showed a panel of scientists
There are many health attitudes to
consider when emotions get too intense. With
practice, our tolerance builds. These two sets of
art journal pages show a good list of things to try
and practice. In reference to psychological
terms, SUBLIMATION refers to the
transformation of emotions. It is a mature type
of defense mechanism and involves working
through strong negative, socially inappropriate, or
conflicting feelings by channeling the energy to
doing or making something positive. With time
and practice, these feelings can be altered.
24
E.T.C.
There are differing theories on how, why, and ways
this can work.
Remember to respect yourself and your needs.
Practice distress tolerance.
Rest and relaxation is important.
Learn to let go of people and situations that are
not healthy.
Work on recognizing when your thinking is based
on strong emotions like anger or fear.
Use distractions when needed.
Be honest with yourself and others and try to figure
out your motives for doing things.
Respect and care about the people in your life.
Keep your sense of humor at the silly things that
happen. There are a lot of things that dont make
sense, and we just cannot control.
Enjoy life, simple pleasures, and joys that each day
reveals. Stop and smell the roses along the way.
E.T.C.
identified five simple steps to maintaining
positive mental health and well-being:
1. connecting with the people around us,
2. staying active with an enjoyable physical activity,
3. continue learning,
4. giving to others, and
5. taking notice of whats around us
(Holford, 2011).
Although guided art therapy or individual work is
important for honest self-expression, working in a
creative group helps individuals to maintain focus
and perspective through peer support and dialogue.
These groups help by instilling hope, offering social
interaction and support; show universality in similar
problems, worries, and fears; are helpful for catharsis
Mental Health Recovery and Art Journaling
You cannot control what happens to you, but you can control
your attitude toward what happens to you, and in that, you will
be mastering change rather than allowing it to master you.
~Brian Tracy
CELEBRATE and help others celebrate.
Enjoy, and be content with, what you have so you
wont be envious of what otherss have.
Although we can recovery from seemingly hopeless
situations, continued supports may be critical for
continued mental heath for some. Others adopt
new living and coping skills and find after some
years they no longer have unmanageable
symptoms.
in expressing painful feelings, and have an emphasis
on altruism which can be a healing factor. If you are
a visual arts creative type, I recommend finding an
open art group to join. Some community studios
25
 Mental Health Recovery and Art Journaling
have a pay-per-session rate which involve teaching
techniques. There may be open-studio, art support-
type groups for people in various forms of recovery
(addiction, chronic illness, mental illness) through
non-profit groups. Voluntary art groups in the
community encourage socializing, which helps
marginalized individuals re-integrate into the
SCRIBBLING is a great way to re-
lease emotions. Scribble as rough, fast, and an-
grily as you need to you might even tear the
paper. Scribbling should be messy. Get whatever
it is that is upsetting you out of you by scribbling
it onto the page. DOODLING is about drawing little
shapes, stick people, long curving lines, zig zags,
circles, mazes, and patterns on your page. It
doesnt have to make any sense, its simply a
chance to be in your creative energy and let it
flow. Some people close their eyes to slowly
26
E.T.C.
community. In these groups, facilitators try to find
ways to honor and celebrate each persons
individuality within a group context. Instead of trying
to get every member of the group to conform to one
project, there are usually many options so each
person can explore what theyre comfortable with.
NAMI offers expressive arts programs or open arts
doodle. COLORING can have a calming effect.
Mandalas are a good choice for some soothing
coloring, and there are plentiful choices for man-
dalas and other coloring pages on the Internet
do a Web search. You can also color your way into
a certain mood by being careful about what color
you choose. Some meanings of color in art: Black
evil, falsehood. Blue modesty, fidelity. Green
hope, joy, youth, victory. Purple royalty. Red
passion, anger. White purity, cleanness. Yellow
jealousy, betrayal. Yours may be different.
E.T.C.
SET GOALS Which ones
need to be accomplished in a few
months or within the next year?
Which ones do you want to accomplish
in two to five years?
Write out SPECIFIC goals and divide
projects into smaller, do-able steps or
portions. Next write out the various
resources and support youll need.
Then TAKE ACTION.
Write out your personal ASSET
INVENTORY. These are your skills,
talents, character strengths, and
accomplishments. Some of these may
even be some coping skills you have.
Ask people who know you what they
see as your good points.
Mental Health Recovery and Art Journaling
studios in a few communities.
Fostering artistic abilities is
extremely important but sometimes
difficult for individuals living with
mental illness. The symptoms of
many mental illnesses make it
difficult for many to hone and
utilize their artistic talents. . . The
ability to create art should therefore not be discouraged but
instead be wildly supported (NAMI, 2011). I have participated
in the Open Minds Art Studio that NAMI Clackamas County
offers on a weekly basis. If your area does not have a group,
consider volunteering to help support one! These open groups
are not guided therapy, are staffed by volunteers, and are open for
various individuals with no specific start or end date. There are
social benefits for these art making groups. This voluntary,
communal engagement in a neutral environment with support
from peers is a factor for resilience, increased self-awareness, and
27
 Mental Health Recovery and Art Journaling E.T.C.

becomes a shared cultural experience. diverse populations who participate, for varied interests
Additional benefits of these groups include and hobbies, it can be empowering, and they offer an
being free or low-cost with donated supplies, opportunity
they are often in neighborhood community to keep on
centers, they are a way to socialize, there are learning.

The last page has an envelope glued onto it

for extra notes or memorabilia. Pouches or pockets are
handy for holding brochures, birthday cards, recipe cards,
ticket stubs, and photos.
If youre someone who really loves envelopes (collecting or
making), try making an envelope art journal by gathering a
bunch and binding or taping them together at the bottom
and making a book cover. This would be a lovely way to
hold sentimental things like childrens hair clippings.
For a diary-type art journal, taping in business cards, ap-
pointment cards, and medication receipts are a helpful way
to keep track of that information.

28
E.T.C. Mental Health Recovery and Art Journaling

TO MAKE JOURNALS: Use note cards, cardstock or heavy scrapbooking paper, envelopes,
manila folders & sketch paper tape together & sew, or fold and staple, You can also use
composition books, purchased journals, or old hard cover books just remove at least of the
pages and Gesso for page preparation
A VARIETY OF PAPERS for layering: textured paper; colored tissue paper; lined & graph paper;
sheet music; waxed paper, aluminum foil, or gift-wrapping scraps; storybook or old book pages;
drawing, watercolor, construction, craft, or scrapbooking paper; maps; old calendars with
photos; magazine pages with lots of color; newspapers; paper towels; waxed paper; mandala
templates
MARKERS, etc: white out correction pen/tape, colored pens/sharpies, color pencils, watercolor
pencils, acrylic paints, brushes and cups for water, rulers, sparkle glues, gel medium
ADHESIVES: Colored masking tape, clear tape, PVC glues (tacky), permanent glue sticks,
staplers, colored duct tape, Gesso
For TEXTURIZING: printing tools like skewers, needlepoint canvas, chipboard letters, pre-cut or
hand-cut stencils, rubber stamps & ink, toothbrushes or pump-spray inks to make splatters,
sponges, etc.
FOUND OBJECTS: flat board game pieces/cards, feathers, puzzle pieces, paper clips, aluminum
foil, candy wrappers, fabric, lace, ribbons, string, yarn, sequins, postage stamps
MISCELLANEOUS: burnishing tools, waxed paper, scissors, rulers, large inking pads for rubber
stamps, wet wipes, old shower curtains for table top protection
ticket stubs, receipts, maps, menus, photos, artwork, poetry, typed
or written lists, postcards, scraps of letters/notes, printed or photocopied photographs, etc.
crayons, coloring pages (templates), construction
paper, and scrapbooking supplies from a craft store can be helpful

Artist supply stores

Michael's Art and Craft Supplies. www.michaels.com
Office Depot Office Supplies. www.officesupplies.com
Dollar Tree Stores. www.dollartree.com
Search www.Amazon.com for art and craft supplies
Various printed magazines and newspapers
Thrift stores in your area (books, magazines,

29
 Mental Health Recovery and Art Journaling
The size and weight of the journal, the weight
and feel of the pages, the way it's bound
needs to feel right for you. Much depends
on your intentionssketching, watercolor,
collage, and writing.
Sketchbooks: 60 lb. to 70 lb. paper.
There are black hardbound sketchbooks
(the paper is thicker than is in journals).
Sketchbooks are available in art supply
and some craft storesthey come in
various sizes, finishes, and papers and
are all suitable for creative journaling.
Visual Journaling Sketchbooks: These
have good, heavy pages; some are
bound, others have coils.
Altered Books: Old atlases, coffee table
books, encyclopedias, childrens books,
or any old hardcover book can be al-
tered into an art journal.
Composition notebooks. These need to
have pages taken out and 2 to 3 pages
glued together or the book will become
too thick after adding ephemera. If you
choose large hardcover books, you can
gesso over the pages or collage directly
onto the pages. This adds thickness to
the book. You can also just write/draw
right on top of what is there. You can
use a thick marker to journal over print-
ed pages.
Make your own journal: Fold sheets of
sketching paper in half, staple, and cov-
er with cardboard or cardstock. For a
larger size, tape sheets together, then
fold into a book. Some use various pa-
pers or scrapbooking paper to make
their books.
30
E.T.C.
Pens and markers are sold in a huge variety of colors, gel
pens, glitter pens, thin markers, fat markers, markers with a
paint brush tip, waterproof, or watercolor.
Drawing pencils are available from a hard 4H to a soft 4B.
There are colored pencils, watercolor pencils, and oil pencils.
Chalk pastels come in a variety of colors. They can be used
to edge scraps of paperdraw on edge, then smudge them.
Oil pastels are a lot like crayons, except they are oil instead of
wax. They can be used on top of almost any surface, making
it a great choice on top of collaged magazine images and
heavily painted surfaces. Water-based pastel can be spread
like crayons, but can be wet-brushed to blend.
Acrylic paint colors can become rich and bright or thin and
transparent. Mix with white Gesso, or paint over top. Water-
color paints come in solid pans, or in bottles or tubes. You
can dip a wet brush into the watercolor and then paint with it
onto wet, dry, or gessoed paper. If you will be doing a lot of
watercoloring, its best to use watercolor paper.
Inexpensive brushes are good for gesso and glue applica-
tions. Wash them out with warm water and soap.
Remember to use waxed paper in between pages. . .then load
a few heavy books on top to flatten.
Gel medium will become indispensable after a while. It is
kind of like clear paint-glue combination and is available in
matte or glossy, thin or thick. Its especially good for collag-
ing with tissue or other thin paperyou can glue and cover
at the same time. Its also adds texture to your page.
Add pockets, folds, or envelopes. Some journals may need a
pocket to store extra ephemera in, or a secret pocket for
special items that you dont want seen as pages are turned.
Glue in envelopes or tape extra paper at the bottom of a
page, fold up and staple to the page for a pocket.
Make doors and windows to reveal something on the
next page. Cut out a rectangle on three sides and fold to
make a flap. You can cut out all four side of a rectangle,
or part of your page design, to make a window. It can
even be made to look like a window, covered with plastic
or clear film. Or a card onto the page and tape along
one side, so the door can be opened to reveal some-
thing on that page.
E.T.C. Mental Health Recovery and Art Journaling

(2011). Retrieved October 21, 2012, from Art Therapy Alliance: http://www.arttherapyalliance.org
Elaine C. (2013, March). Retrieved from Pinterest: http://pinterest.com/ETCjournaling/
AATA. (2010). About Us. Retrieved from American Art Therapy Association:
http://www.americanarttherapyassociation.org/aata-aboutus.html
APA. (2009). Resolution on APA Endorsement of the Concept of Recovery for People with Serious Mental Illness.
Retrieved 2013, from American Psychological Association:
http://www.apa.org/about/policy/chapter-10b.aspx#endorsement
APA. (2012). About DMM-5. Retrieved from American Psychiatric Association:
http://www.dsm5.org/about/Pages/Default.aspx
Cambone, E. (2012). Art Making in Peer-Facilitated Groups is Health-Enhancing for People in Recovery.
Marylhurst University.
Holford, A. (2011, July). Creative opportunities for patients' wellbeing. Primary Health Care, 21,
16-20.
Luckett, K. (2011, June). Why art journal? Retrieved 2012, from Art Journaling as a Creative Process:
http://artjournaling.blogspot.com/p/why-art-journal.html
McLean, B. (2011). Creating your way to recovery. Retrieved from NAMI Advocate Magazine:
http://www.nami.org/Content/NavigationMenu/Advocate_Magazine/
E-Newsletter/20111/Creating_Your_Way_to_Recovery.htm
NAMI. (2012). Treatment and services. Retrieved from National Allicance on Mental Illness:
www.nami.org/
NIAD. (2013). National Institute of Art and Disabilities. Retrieved February 2, 2013, from NIAD Art
Center: http://niadart.org/about-niad-art-center/
SAMHSA. (2009). What is resilience. Retrieved from PBS: This Emotional Life:
http://www.pbs.org/thisemotionallife/topic/resilience/what-resilience
SAMHSA. (2011, December 22). A working definition of recovery from mental disorders and substance use
disorders. Retrieved from Substance Abuse and Mental Health Services Administration:
http://www.samhsa.gov/newsroom/advisories/1112223420.aspx
Soneff, S. (2008). Art Journals & Creative Healing: Restoring the Spirit Through Self-Expression. Beverly,
MA: Quarry Books.
van Dernoot Lipsky, L., & Burk, C. (2009). Trauma Stewardship. San Francisco: Berrett-Koehler.

31

These prompts can be used for a whole
journal, or for a page spread.
A day-to-day journalwhats going on
TODAY?
Gratitude listgiving thanks for the
good things.
Generic recovery sloganswhat
slogans help me?
12-steps of recoverywhere am I and
what have I learned?
Quotes from the AA or NA textbook
My Family / My Friends
Life Prioritieswhat and who are
most important?
Significant life experiences
Spiritual exploration process
Tracking personal growth
Tracking behavior patterns
Feelingsdraw, paint, or collage them
Daily Meditation / Affirmation /
Reflect on readings
Goals / To-do lists
Family Traditions (the good, the bad,
& the ugly)
Special eventspast, present, & future
Just fun stuff: doodle, color, be silly
Favoritesquotes, song lyrics, poem(s)
Lettersto yourself / letters to or
from your children
Travelcollected photos and
memorabilia (ephemera)
Mandala/medicine wheel/circle of life
Transitions / Changes
Medicationtrack usage, and make art
to reflect side effects or feelings about
medications.
Health Diarytrack ups and downs of
chronic illness such as diabetes, cancer,
Hepatitis C, etc.

Elaine Cambone graduated from Marylhurst University in Oregon, March 2013 with a
Bachelor of Arts in Interdisciplinary StudiesPreparatory Art-Therapy Concentration.
These were focused studies in psychology, art, and art therapy workshops.
Elaine worked as a Graphic Designer for 12 years, is a graphic artist as well as a hands-on
visual artist who enjoys working in mixed media. She is especially enthusiastic about art
journaling, which combines written language and visual language and is an ideal, creative
method for recording ones personal journey and for emotional self-care. She has a passion
to facilitate art workshops in varied locales or venues for adults with mental health issues, in
recovery from addictions, elders, and/or otherwise marginalized from society.
For two decades, Elaine has been a dedicated volunteer toward helping others learn, heal,
grow, take charge of their own lives, and become active members of their communities
through peer support, mentoring, group facilitation, leadership and teamwork, small
business, and non-profit boards.