Art Journaling In The Space Between Feeling & Reacting

I remember reading a line in one of Lysa Terkeurst’s books that really spoke to me… “I’ve gotten so much better about sitting in the space between the feeling and the reaction.” She went on to say, “I sit with the feeling and take time to sort it out.” I remember thinking, wow… I want to be able to do that. It sat with me for a long, long time.

As strange as it sounds, I feel like God took me on a refurbishing journey this last year. Some people say they reinvent themselves at some point in life, but I didn’t reinvent myself. I was refurbished. I liken it to when I refurbish old furniture for my home. It’s still the same piece of sturdy, well-loved, solid wood magnificent piece, but I’ve cleaned out the old stains and smells that have collected in it and on it over the years, buffed out the dings and dents from age, and restored it to its original beauty, plus added in a few new beautiful details, like maybe new knobs or new paint. That’s exactly what God did with me this last year. He restored me to my original beauty, helped me heal from damage that has occurred over the years and even added in a few extra beautiful details in my heart that bring me joy and happiness.

All that said, I still found myself, at times, struggling with that space between feeling and reaction. It was a place that I knew I wanted so desperately to fine tune, but darn it… sometimes I felt completely helpless at finding that pause button. And each time I failed, I really beat myself up.

I bet you can think of your own struggles in that space. Sometimes it’s with our spouse, our children, our siblings, parents, in-laws, or that one friend or co-worker. It’s challenging and often triggered by very strong emotions, maybe related to past trauma, pain, or insecurities. That’s exactly why we struggle so much to take a moment and sit in it before we react.

It was in my own personal struggle with that space between feeling and reaction that a beautiful counselor friend introduced me to journaling, but more specifically art journaling.

You see, I have experience journaling, but I rarely take the time to do it. Art journaling, however, gave me an amazing outlet that can take as little as a few moments but was super effective for me.

Let me explain…

I had a fear that I was working through. It was almost crippling when it hit. We can discuss how the devil works on another day, but let me tell you… he knows your insecurities and he will attack you where you are most vulnerable. He will whisper his lies into your ears and if we don’t identify it for what it is, a lie, a small fear can easily grow into a huge overwhelming mountain of doubt and we are left feeling worthless, weak, damaged, and completely incapable of overcoming it. Remember, the devil came to destroy.

So, when that fear would hit, my counseling friend gave me a practice. She told me to sit in that space with the fear and ask myself where the fear came from in that very moment. What was the trigger? Before I react or break down, identify if my fear is due to something really happening or is it an emotional response to an external trigger, or even just the devil trying to convince me that I’m incapable of overcoming this fear.

Insert >> art journaling.

I began to use art journaling in that space. I would draw out exactly what I was feeling in that moment. Sometimes I could imagine the image in my head and, other times, I would look up an image online and try to recreate it. Either way, the time spent drawing out my feelings allowed me to explore that space between my feeling (my fear) and my reaction. What I began to find is that most of the time, it was just enough of a gap to allow me to take back control, calm my heart, pray, and resume my day without the fear.

In the beginning, I kept that journal with me all the time. I would doodle in it often when I felt the need to work through that space. Over time, I began to find that I needed it less and less. Now, I find that I reach for it much less frequently, but I still see it as a valuable tool in my healing process, and I keep it nearby and always handy, just in case.

So How Do You Get Started?

There is no right or wrong way to art journal. Not an artist? Neither am I! But, if it’s helpful in your journey, or your healing process, go for it!

Some people use multiple mediums… crayons, magazines, markers, etc. I’m pretty simple. I just like a really sharp pencil and my blank journal page. Sometimes I can draw out of my head (not usually). Most of the time, I think about my feeling, look up “how to draw (insert image)” and follow the instructions and learn how to draw what I’m feeling. For instance, I once looked up, “how to draw a girl crying” and then followed the tutorial to draw the image below. And guess what? It gave me that space we discussed and, by the time I was done, I found my ground again.

Remember, there is no right or wrong way to art journal. Find what works for YOU. And, equally important, don’t feel guilty for taking the time. As the old saying goes, “you cannot pour from an empty cup.” I believe that Jesus wants us to be healed, whole, and at peace. Blessing, my friends!

I would like to drop a note here to say…

If you are in real danger, please seek assistance by calling 911 or your local law enforcement.

If you are considering suicide, please call the National Suicide Prevention Hotline at 1-800-273-8255. Trust me, you are here for a reason and Jesus has a plan for your life and your story.

If you are not considering suicide or in any physical danger, but you feel that you are in need of additional assistance, please reach out to a counselor or therapist in your area. There are so many wonderful and free services out there! Don’t let shame or fear stop you. The truth is, we are all a little broken and it’s okay to say that, at times, we may need additional help. Sometimes, it’s even part of God’s refurbishing plan for our lives! I thank Jesus for these beautiful people and their God-given gifts!

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