“Keeping a journal will change your life in ways that you’d never imagine."

— Oprah Winfrey

“Confessional writing has been around at least since the Renaissance, but new research suggests that it’s far more therapeutic than anyone ever knew... Researchers found direct physiological evidence [that writing about your feelings and experiences is good for your physical health]: writing increased the level of disease-fighting lymphocytes circulating in the bloodstream.”

— Newsweek, April, 1999

Creative Journaling, what is journaling, by lucia cappachione, ph.d.

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What is CREATIVE Journaling?

Keeping a Creative Journal is a tool for personal growth using writing and drawing, somewhat like a diary. Dr. Lucia Capacchione's Creative Journaling questions and exercises are intended as a jumping-off point into your own growth and personal style of expression and can help you:


  • Express feelings and thoughts;

  • Play with new media of expression such as color, images and symbols

  • Sort out seemingly random experiences in your life;

  • Make more conscious choices and decisions;

  • Define and implement changes

  • Get a clearer picture of your creative potential and how to use it;

  • Deal with creative blocks and negative patterns;

  • Enrich your relationship with yourself and others;

  • Find deeper meaning in your life.

What Forms of Expression do you use?

  • drawings, doodles, and scribbles

  • prose and poetry

  • dramatic dialogs and letters

  • graphs and charts

  • and colors, abstract designs, images, and symbols

Creative Journaling is a tool for:

Many journal-keepers report they began their journals during a crisis or major transition. These times are usually marked by important events, such as:

  • graduation from school;

  • seeking or starting a new career;

  • marriage or establishing a significant relationship;

  • birth of a child;

  • moving to a new location;

  • separation or divorce;

  • illness;

  • retirement;

  • death of a loved one;

These events are often accompanied by deep feelings such as pain, loss, grieving, confusion, anger, fear, and insecurity. 

At such times, you are often compelled to do some serious soul-searching.

This is when Creative Journal-keeping can be extremely helpful as a means for sorting out your life experiences and feelings which seem overwhelming.

As one student put it, "My journal has become my best friend, I can tell it anything."

NOTE: The most important thing about journaling is that it MUST be confidential. If it is not, then it won't work. Worrying about what someone thinks or will say about one's journal entries defeats the whole purpose of emotional honesty with oneself. Journaling for mental or physical health is nothing to be trifled with. It is a powerful tool and can unearth lots of emotions. That's why the guidelines in my books are essential about privacy, confidentiality, etc. I cannot stress that enough. My words come from 30 years of experience with this method, which I originated (drawing AND writing in a journal in a structured series of activities designed for personal growth)... Dr. Lucia Capacchione, originator of the Creative Journal Method.

The Creative Journal Method has been endorsed by Bernie Siegel, Joan Borysenko, Gerald Jampolsky, Louise Hay, Charles Whitfield and Melody Beattie. 

 The method is being used internationally for growth and healing in such settings as:

Of course, you do not have to be in a major or mini-crisis in order to benefit from journal exploration. For some, it is an essential part of the never ending process of personal growth. It can be a place to express joy, excitement, and creative ideas as well as a place of refuge in the storm. 

Dr. Lucia Capacchione's  pioneering work with "The Creative Journal - The Art of Finding Yourself " has been supported by the following educators:

Dr. Raymond Terrell and Dr. Randall Lindsay, School of Education, California State University at Los Angeles, whose encouragement and support introduced this method into the public schools.

Roberta Curinga for her enthusiastic guidance as Director of our pilot project in the Garvey School District in Rosemead, California

Dr. Gerry McCormack, who introduced the Creative Journal to the Lawndale School District and the staff of Mark Twain Elementary School for their creative application in the classroom.

Zena Schaffer and the staff at Farmdale Elementary School, Los Angeles Unified Schools, for integrating this method into their curriculum.

Jean Katz for the opportunity to train special education teachers in the Los Angeles County Schools. 

Recommended Reading:

Subscribe to our free Journaling/Expressive Arts Newsletter

The Creative Journal - The Art of Finding Yourself  by Lucia Capacchione

The Creative Journal for Children - A guide for Parents, Teachers, & Counselors 72 exercises in writing and drawing to foster your child's creativity, self esteem & leaning skills   by Lucia Capacchione

The Creative Journal for Teens - Making Friends With Yourself  by Lucia Capacchione

The Creative Journal For Parents - A Guide to Unlocking Your Natural Parenting Wisdom by Lucia Capacchione

Click here for The Creative Journal Books authored by Dr. Lucia Capacchione

To get a feel for her methods - Try some  FREE Creative Journal Exercises courtesy of Dr. Lucia and Now Get Creative.com

Click here to view all Expressive Arts Therapy Books by Dr. Lucia Capacchione

Inner Outings - The Diarist's Deck of 33 Cards and Book of Exploration by Charlene Geiss & Claudia Jessup

What is Art Therapy?  

How Do I Select The Right Dr. Lucia's Book For Me?

About Lucia Capacchione, Ph.D, A.R.T., R.E.A.T.

To get a feel for her methods - Try some  FREE Creative Journal Exercises courtesy of Dr. Lucia and Now Get Creative.com



Dedicated In loving memory of my brother, Ricky Bingham, forever 18
June 4, 1979 to June 6, 1997

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