Many experts agree that maintaining a professional journal offers numerous benefits. It can help you manage work-related stress, identify patterns, clarify your thoughts, reinforce learning, brainstorm creative solutions, and enhance your overall creativity.
This already makes a compelling case for dedicating just 10 minutes a day to reflective writing. However, recent research has uncovered an additional, unexpected advantage of journaling. It may not only improve your mental well-being but also contribute to better physical health.
Trauma often leaves individuals feeling voiceless, trapped in cycles of silence and pain. For survivors of narcissistic abuse, reclaiming a sense of self can be one of the most challenging aspects of healing. Sherry Lou Canino, a holistic trauma healer, artist, and advocate, champions art journaling as a transformative tool in this journey. Through her personal experiences and professional expertise, Sherry has found that art journaling offers a unique pathway to expression, self-discovery, and empowerment.
The Role of Art in Healing Trauma
Art has long been recognized as a powerful medium for emotional and psychological healing. Unlike verbal communication, which can feel intimidating or inaccessible for trauma survivors, art provides a nonverbal outlet to process and release complex emotions. Sherry explains that for many survivors, traditional methods of expression often fall short. “Abuse victims lose their voice,” she says. “They’re often afraid to express themselves. Art journaling gives them a safe space to reconnect with their inner selves without fear of judgment.”
What Is Art Journaling?
At its core, art journaling is a form of creative self-expression that combines writing, drawing, painting, collaging, and other artistic techniques within the pages of a journal. Sherry emphasizes that it’s not about creating “perfect” art but about using the process as a therapeutic tool.
“Your art journal is your private sanctuary,” Sherry shares. “It’s a space where you can scribble, tear, paint over your feelings, or just let your emotions flow without constraints.” For trauma survivors, this freedom to create—without the pressure of perfection—can be liberating.
In a study cited by Newman, researchers divided participants into two groups. One group simply documented daily events, while the other was asked to write about personal challenges and traumas in a diary-like format. Following this, all participants received a hepatitis vaccine along with two booster shots.
Surprisingly, the type of journaling significantly influenced the body’s response to the vaccine. Blood tests revealed that those who wrote about emotional experiences had higher antibody levels before the final dose and even two months later. While the other group had a normal, healthy immune response, the study suggested that expressive journaling might make a meaningful difference for individuals with compromised immune systems or in cases where vaccines are less effective at stimulating immunity, as Newman explains.
Sherry’s Journey with Art Journaling
Sherry’s connection to art journaling began during her own healing journey. Raised by a narcissistic mother and later experiencing narcissistic abuse in relationships, Sherry struggled with finding her voice and processing her pain. She turned to art as a means of expression, often painting “sad girl” faces and abstract representations of her emotions.
“I rarely had a safe space to cry or to be comforted,” she recalls. “My art journal became that safe space. It allowed me to pour my emotions onto the page, to see them and acknowledge them in a way that felt validating and empowering.”
Can your Art Journaling Keep You Healthy?
Sherry’s work with clients highlights the profound impact of art journaling in the healing process. For individuals who find it difficult to articulate their emotions verbally, art journaling offers a visual and tactile outlet, enabling them to express overwhelming feelings through colors, textures, and shapes. It also empowers trauma survivors to reclaim a sense of control, allowing them to shape their narrative in a way that feels both authentic and affirming.
The journal itself becomes a safe, judgment-free space for exploring thoughts and emotions, with techniques like scribbly writing, painting over words, or collaging images ensuring privacy and creating a personal refuge. Moreover, art journaling serves as a constructive coping mechanism for processing emotions such as anger, sadness, or frustration, fostering resilience and healthier stress management over time.
Sherry’s Vision for Art and Healing
Through her workshops and coaching, Sherry has seen the profound impact art journaling can have on trauma survivors. “I’ve watched clients who’ve never picked up a paintbrush in their lives create pieces that move them to tears,” she says. “It’s not about the end result; it’s about the process of reconnecting with yourself.”
Sherry is also in the process of developing online courses that integrate art journaling with holistic trauma-healing techniques. Her goal is to make this powerful tool accessible to survivors worldwide, ensuring they have the resources and support they need to heal.
The Power of Taking the First Step
Sherry acknowledges that starting an art journal can feel intimidating, especially for those who don’t see themselves as “artistic.” Her advice? Just begin.
“Your journal doesn’t have to be perfect,” she assures. “It just has to be yours. Every mark you make is a step toward reclaiming your voice and your power.”
For Sherry Lou Canino and countless others, art journaling is more than a creative outlet; it’s a lifeline, a sanctuary, and a testament to the resilience of the human spirit.
Expressing emotions related to stressful or traumatic events can have a tangible impact on human immune function.
