25 Feb 2025

Healing Through Art and Journaling: Empowering Women on International Women’s Day 2025

 By Reina Lombardi

International Women’s Day is a special time when we celebrate the strength, creativity, and healing potential of women all over the world. In 2025, many groups and communities are joining together to honor women and their unique gifts with the goal of advancing gender equality. One way to celebrate is through art-making and journaling. These creative processes not only let us express our feelings but also help our bodies and minds heal. In this blog, we will explore how art and journaling work to calm our nervous system, boost our motivation, and build self-discipline.

The Healing Power of Art-Making

Art-making is a fun way to express our emotions. Whether you are painting, drawing, or sculpting, you are not just making a picture or an object. You are also making a safe space for your thoughts and feelings. Many studies show that creating art can help our bodies feel calmer and more relaxed.

A study by Bolwerk and colleagues (2014) found that art-making can change how our brains work. Their research showed that people who spent time making art had changes in brain connectivity. This meanst art-making helps our nervous system work better, making us feel more calm and focused (Bolwerk et al., 2014). When we feel stressed or overwhelmed, creating art can help our bodies release tension and lower stress hormones like cortisol.

Art-making is like a mini-break for our brains. When we create and focus on the colors, shapes, and textures in front of us we can move into a flow state. If we do, our brain gets so focused on the work in front of us that it stops worrying about all the other stuff. Art gives us the chance to remain in the moment, which is very helpful for our mental health. It offers us a way to recharge and refuel. 

How Art-Making Calms the Nervous System

Our nervous system controls how we feel and react to the world. When we are stressed, our nervous system goes into “fight or flight” mode, which can make us feel anxious or tired. Art-making can help bring our nervous system back to a calm state. By engaging in creative activities, our brain sends a signal to our body that it is safe to relax.

Bolwerk et al. (2014) discovered that when people make art, their brains show more balanced activity. This means that art-making can help reduce the effects of stress and bring our nervous system back into balance or regulation (Bolwerk et al., 2014).

Journaling: A Simple Tool for Motivation and Self-Discipline

Journaling is another creative process that can be very healing. Writing down our thoughts and feelings in a journal helps us understand our inner world. It is like having a conversation with ourselves. Many researchers have found that journaling can boost motivation and help us develop self-discipline.

For example, Pennebaker (1997) found that writing about our emotional experiences can help us make sense of our feelings and improve our mental health. When we write in a journal, we can see patterns in our thoughts and learn how to handle difficult situations better. This practice can lead to a stronger sense of self-discipline and help us set clear goals for our lives (Pennebaker, 1997).

Journaling is a great way to track our progress. When we look back on our past entries, we can see how far we have come. This can be very encouraging and can increase our motivation to keep going, even when times are tough.

Research on Journaling and Self-Discipline

The act of writing down our goals and dreams helps us commit to them. According to research by Pennebaker (1997), journaling can make us more aware of our emotions and actions. This awareness is the first step in building self-discipline. When we write about what we want to achieve, we create a plan in our minds. Over time, this helps us stick to our goals and become more motivated in our daily lives.

Many women use journaling as a tool to balance their busy lives. It gives them a chance to pause and reflect on what is important. Journaling can be as simple as writing a few lines about your day or drawing your feelings on paper. No matter how you do it, the important part is that you are taking time to care for your mind.

Tying It All Together on International Women’s Day 2025

This International Women’s Day, we celebrate not only the achievements of women but also the ways in which creative practices like art-making and journaling help us heal and grow. Women have always found strength in creativity. Whether it is through the strokes of a paintbrush or the words in a journal, creative expression can change how we feel and think.

Many initiatives on International Women’s Day 2025 will focus on healing and empowerment through creativity. Workshops, community art projects, and journaling circles are planned in many cities around the world. These events invite women to come together, share their stories, and find strength in their creative expressions. They remind us that creativity is a tool for healing and that every woman has the power to create her own path to wellness.

We have two arts-based healing workshops coming up: Healing Your Inner Child Collage Workshop with a Love Letter to Your Younger Self facilitated by Sarra Lashhab, LCSW of Healing Loudly, LLC & Chelsea Darling, ATR-BC, LMHC of Florida Art Therapy Services will be offered on March 22nd  from 10AM – 12PM; and Mindful Art & Reiki facilitated by Chelsea Darling, ATR-BC, LMHC and Amanda Kranich, USUI Master & Angelic Level 2 Reiki practitioner, Registered Mental Health Counselor Intern, both of Florida Art Therapy Services, will be offered on April 17th from 6:30PM – 7:30PM both in our Fort Myers office. Click on the links to register.

In our busy lives, it is important to take time for ourselves. Whether you are a student, a worker, a caregiver, or all of these, art and journaling can help you pause and reconnect with your inner self. They are simple ways to manage stress, boost your mood, and build the self-discipline needed to reach your dreams.

A Simple Way to Start on Your Own

If you have never tried art-making or journaling before, here are some easy steps to begin:

1. Find a Quiet Space: Choose a place where you feel safe and relaxed.
2. Gather Your Supplies: For art, you might need paper, pencils, or paints. For journaling, a notebook and pen are enough.
3. Set a Timer: Start with just 10 or 15 minutes. You can increase the time as you feel more comfortable.
4. Let Go of Perfection: Remember, this is for you. There is no right or wrong way to create art or write your thoughts. Allow yourself to be playful.
5. Reflect on Your Work: After you finish, take a moment to see how you feel. Write a few sentences about your experience if you like.

Final Thoughts

The creative process is a powerful way to heal our minds and bodies. Art-making and journaling can help us regulate our nervous system and boost our motivation and self-discipline. As we celebrate International Women’s Day 2025, let us remember the healing power that lies in our creativity. By making art and writing our stories, we not only heal ourselves but also inspire others to find strength in their own creative journeys.

Let this day be a reminder that every woman has a unique voice and a beautiful way to express it. Embrace your creativity, and let it light the way to a healthier, happier life. Reach out to book an appointment with one of our therapists if you want to take your process even deeper.

References:

1. Bolwerk, A., Mack-Andrick, J., Lang, F. R., Dörfler, A., & Maihöfner, C. (2014). How art changes your brain: Differential effects of visual art production and cognitive art evaluation on functional brain connectivity. Brain Imaging and Behavior, 8(1), 66-76.
2. Pennebaker, J. W. (1997). Writing about emotional experiences as a therapeutic process. Psychological Science, 8(3), 162-166.

Happy International Women’s Day 2025! Embrace your creative power and let it help you heal and grow.