5 Ways to Begin Your Visual Journaling Practice (No Art Skills Required)

Visual journaling has deep roots in psychological practice, beginning with Carl Jung. He maintained a regular practice of creating small circular drawings (mandalas) that corresponded to his inner feelings and what he called the collective unconscious—the deeper patterns and symbols we all share as humans.

Jung understood that some wisdom lives beyond words. That the unconscious communicates through symbolic language—images that carry meaning far beyond their literal appearance.

Modern visual journaling combines the reflective power of writing with imagery, taking us where words alone cannot reach. Research shows this practice:

Increases self-awareness and insight
Reduces stress and inner conflicts
Supports emotional regulation
Provides access to unconscious wisdom
Reveals patterns and themes across experiences
Opens creative capacity that flows into other life areas

This isn’t art therapy (which requires a trained therapist). This is contemplative creative practice—a methodology for self-discovery through visual meaning-making.

Here are five accessible ways to begin:

1 – Consider your intention before selecting materials.

Are you processing a specific transition? Exploring recurring dreams? Creating space for shadow work? Seeking clarity on a decision? Your intention shapes what materials will serve you. Choose a journal and writing tools that support that intention—not what looks pretty on Instagram.

I collect journals that speak to something I’m navigating. It could be the size of the journal or the weight of the paper. The journal becomes a container for specific work. Skip the black and blue pens. Choose colors that feel alive to you. Notice what colors you’re drawn to—that’s already meaningful data about your inner state.

2. Let Images Choose You

Pay attention to photos, magazine images, or online visuals that stop you in your tracks. Not because they’re beautiful (though they might be), but because they touch something you can’t quite name.

That’s your unconscious recognizing symbolic resonance.

Save these images. Print them. Cut them out. When you’re journaling and words aren’t enough, add an image that captures what you’re feeling or processing.

Then write: “I chose this image because…” Let whatever wants to emerge flow onto the page. You’re not analyzing. You’re noticing what the image reveals about your inner world.

3. Work With Symbols Daily

Our world is saturated with symbols most of us barely notice: doorways, bridges, water, keys, windows, birds in flight, roots, crossroads, mirrors.

Each symbol carries archetypal meaning—collective human wisdom about transitions, thresholds, reflection, growth, choice, freedom.

Start a symbol practice: Choose one symbol each day. Draw it simply (stick figures are fine) or find an image of it. Then write: “This symbol represents…” in your life right now.

Within weeks, you’ll notice symbols everywhere. Your unconscious will start choosing them for you. You’re building visual literacy—the ability to read images for psychological insight.

4. Practice Visual Response

This is the foundation of the T.R.A.C.E. Method™—a five-step framework for transforming experiences into visual wisdom.

Here’s the simplified version:

Write first. Journal about what’s alive for you right now. Don’t edit. Just let it flow.
Choose one image. Not the most beautiful or artistic. The one that somehow captures the essence of what you just wrote.
Place it on your page. Notice where it wants to live. Add colors, marks, or additional small images that respond to the first one.
Step back and read it. What story is your page telling? What patterns emerge? What does this visual response reveal that your words didn’t capture?
Extract the wisdom. Write: “What this shows me is…” Trust what emerges.

You’ve just completed visual meaning-making. This is the core practice.

5. Release the “Artist” Identity

The biggest barrier to visual journaling isn’t lack of skill—it’s the belief that you need artistic talent.

You don’t.

Visual journaling is about reading images for meaning, not creating beautiful pages. Think of it like keeping a written journal: you don’t need to be a novelist to write in your journal. You just write.

Same here. You don’t need to be an artist to work with images. You just respond, notice, reflect.

Some of the most powerful visual journal work I’ve witnessed looks nothing like “art.” It’s messy. It’s intuitive. It’s sometimes just a few images and some color. What makes it powerful is the meaning-making happening through the process.

Where to Go From Here

The beauty of visual journaling is that it meets you exactly where you are. Some days you’ll write pages. Other days, one image and three words capture everything. Your practice doesn’t require marathon sessions or perfect conditions. Sometimes I’ll add color to a spread and let it sit for days before returning. The pause between layers often allows deeper meaning to surface.

If you’re ready to go deeper:

Start with T.R.A.C.E.: This free interactive training teaches the five-step framework for transforming stories into visual wisdom. It’s the foundation of all visual journaling work. Access T.R.A.C.E. Method Free Training →

Between the Lines: Your Complete Guide to The Visual Journaler™ is a complete guide to the T.R.A.C.E. Method™—the practice at the heart of all Visual Journaler work. Learn to combine creative expression with depth psychology to transform your life experiences into wisdom you can see, touch, and return to. Explore Between the Lines – $147 →

Begin Now

You don’t need expensive supplies or artistic training. You need a journal, some images that speak to you, and curiosity about what your inner world is trying to reveal. Start with what you have. Notice what emerges. Trust that your unconscious knows exactly what symbols and images you need right now.

The practice is waiting.

Hi! I'm Terri Altschul

I’m a coach and creator helping women in the second half of life turn their stories into handcrafted Books of Wisdom. My work fuses 30+ years of coaching with Jungian depth psychology and the transformative power of visual expression.

No art experience Needed. Just a life worth honoring.

Get started with a free 4-day guided experience:

Inner Guidance