Chapter 3 - Self Help Therapy Through Journaling and Art: How Affirmations and Creative Rituals Changed My Inner World

I reached a point in my life where I knew negative thinking was holding me back. The more I repeated old patterns, the heavier things felt inside. Deciding I needed real change, I started searching for practical Self Help therapy—something that matched my spiritual side and honored ancient wisdom.

That’s when affirmation, journaling, and art therapy became my lifeline. At first, I only had one journal—the one filled with affirmations and light. But that meant I had no space to express the heavier emotions I was carrying. I kept pressing them down, silently. But for you, I won’t keep this to myself. You need two journals—one to hold your light and hope-filled affirmations, and another to safely release the heavy, hidden emotions. I’ll explain why soon.

I followed the 369 method in my affirmation journal, writing down a single “I am”, “I feel” or “I see” statement, even on my busiest days. The 7 Chakra affirmation method became a core practice. Each chakra holds energy, and focused affirmations help clear the blocks so my energy flows again. For me, some days that means writing “I am safe” for my root, or “I trust my inner guide” for my third eye. This simple habit helps bring balance you can feel in body, mind, and spirit.

In the journal for shadows, I poured out anger and grief—then tore those pages out when I needed to let go. The act itself felt cleansing, like watching the weight dissolve. Neuro art therapy added another layer, letting me process emotion without words and trust my intuition to guide my healing.

If you’re curious how ancient teachings can merge with Self Help therapy, or how creative rituals can free your inner voice, you’re not alone. I’m still walking this path. If you want to go deeper into the meeting of old wisdom and new practices, check out how others blend spiritual healing in "Pleiadian Healing Techniques".

Awakening to Positive Change: Why I Embraced Self Help Therapy

When negative thoughts started to feel like heavy clouds over my mind, I knew something needed to shift. I realized I didn’t have to settle for living weighed down by my old stories. My search led me to Self Help therapy, where I could pair proven tools with my spiritual curiosity. Affirmation journaling, art therapy, and ancient practices became the path to real change. Here’s how I stepped into a more hopeful, vibrant way of being.

Understanding the Need for Transformation

Recognizing my own limiting beliefs wasn’t easy. Old patterns and negative cycles felt almost invisible—they were woven into my everyday thoughts. I’d catch myself replaying doubts like a loop. It was exhausting and left little room for joy or growth.

I realized that real transformation starts with a clear decision: I want to think more positively. That’s why I turned to Self Help therapy. I wanted tools that would give me structure and gentle accountability, while still allowing my spirit some space.

I began with a double-journal approach:

• Affirmation journal: My “light” journal was only for positivity. Using the 369 method, I wrote a single “I am”, “I feel” or “I see”statement. Even one sentence a day made a difference.

  
  

• Shadow journal: The second journal was my place to let out heavy emotions. I would write until the tension in my chest started to lift—then tear out those pages when I was ready to let go. It wasn’t until I met my therapist that I discovered the power of the second journal. Strangely, none of the podcasts or self-help books I followed ever talked about it.

  
  

This process felt honest, sometimes messy, but always freeing. Some days, if words got stuck, I’d just jot down three feelings (without overthinking). For affirmations, I picked “I feel” truths or hopes like “I feel peace today.”

I discovered that writing itself can be deeply therapeutic. By getting my feelings out on paper, I could see patterns and release tension—just like in classic writing therapy and journaling techniques.

Art therapy added another layer. Neuro art therapy, which involves making images, doodles, or expressive marks without rules, helped me go even deeper. It’s about letting your intuition drive the pen, no matter what appears on the page. This process can create space for self-acceptance, especially when words fall short.

The Spiritual Seeker’s Approach to Self Help

What made Self Help therapy stick for me was how I could blend it with my spiritual practice. My foundation is the seven chakras—energy centers that influence different parts of our inner and outer lives. The 7 Chakra affirmation method became my daily touchstone.

Here’s how I use it:

• I identify which chakra feels off balance—root (safety), sacral (creativity), solar plexus (confidence), heart (love), throat (truth), third eye (intuition), crown (connection).

• I write a focused affirmation for that center, such as “I am safe in my body” for the root or “I trust my intuition” for the third eye.

• Over time, I’ve felt my mindset soften and my body feel lighter, as if I’m clearing emotional clutter.

This method isn’t just about repeating words; it’s about sending positive energy through my entire system. Using these practices alongside art and journaling letting me blend ancient wisdom with practical, daily rituals. If you're interested in methods connected to star and energy healing, exploring Pleiadian Healing Techniques can provide even deeper insights.

Spiritual seekers like me know that growth isn't about perfection or pretending everything’s okay. It’s about holding space for both light and shadow—affirming our strengths while releasing what no longer serves us. That’s how Self Help therapy becomes a meaningful, personal path to positive change.

Unlocking My Power with Affirmation Journaling: The 369 Method

Journaling gave me a way to slow down my thoughts and rewrite old stories. When I first tried the 369 affirmation method, I didn’t expect it to shift so much energy. Whether I had five minutes or a whole hour, the practice carved out space for honest self-reflection and spiritual balance. Here’s how I use affirmations, the chakra system, and shadow journaling to power up real change.

How the 369 Method Works for Me

The beauty of the 369 method is how simple and consistent it is:

1. Morning: I write my chosen affirmation three times as soon as I've done with my morning prayer. Sometimes it’s as basic as “I am safe.” Other days I write “I feel peace” or “I undertand that universe guided and protected me”.

   
   

2. Afternoon: Around midday, I pause and write the same affirmation six times. Often my handwriting is messy, and that’s okay. It’s about the process, not the perfection.

   
   

3. Night: At the end of the day, I write out that same statement nine times. By then, it feels like the affirmation fills my chest with new energy or hope.

   
   

Sometimes all I can manage is one “I am” or “I feel” line. It’s still enough. If I get stuck, I jot down three feelings without pausing to judge them.

• “I am safe”

• “I feel peace”

• “I do great“

• “I love my happy life”

• “I speak my truth”

• “I see myself living in abundance”

• “I undertand that universe guided and protected me”

  
  

What matters most is being honest. The repetition lets the message land, no matter how I felt when I started. If you want to learn more about this practice, you can read about it in this detailed guide on manifesting your goals with the 369 method.

The 7 Chakra Affirmation Practice

Pairing my 369 journaling with chakra affirmations helped me find balance in my body and spirit. Each chakra stands for a specific energy center, and setting a targeted affirmation for each one smooths out tension and brings a feeling of alignment.

I work through them like this:

• Root (Safety): “I am...”

• Sacral (Creativity): “I feel...”

• Solar Plexus (Confidence): “I do...”

• Heart (Love): “I love...”

• Throat (Expression): “I speak...”

• Third Eye (Intuition): “I See...”

• Crown (Connection): “I Understand...”

It’s not about getting each word right. Some days I stumble, or my affirmation comes out tangled. I welcome the imperfections and allow myself to practice as I am. Consistency matters more than flawless words. This habit balances my energy just as much as my mood. For more sample affirmations or chakra support, 140 daily chakra affirmations from MentalHealth.com cover every energy center with practical, real-world advice.

Two-Journal Technique: Light and Shadow

I keep two separate journals—one for light, one for shadow. My affirmations journal has the uplifting words, hopes, and “I am”, “I feel” or “I see” statements. It glows with positivity, even if sometimes that light feels faint.

The second journal is where I dump my heavy stuff. This is the place to pour out doubt, hurt, anger, or grief with no filter. I write until my chest eases. Some days, I fill a page in minutes. When I’m ready—to let go for real—I tear those shadow pages right from the binding. Hearing the sound of paper ripping is its own kind of release.

• Affirmations fill one journal with golden energy.

• Shadows soak the other with the dark, unspoken clouds.

• Tearing out the shadow pages makes space inside for peace.

This process is physical and symbolic. I imagine golden or white energy flowing out when I write affirmations; dark, cloudy energy leaving with each heavy word in my shadow journal. Both parts allow me to reconnect with my true voice and real feelings.

Adding neuro art therapy—like quick doodles, swirls, or freeform shapes—lets me process what words miss. This creative practice is simple yet powerful—even for someone who doesn’t think of themselves as an artist. It’s less about making something pretty and more about creating emotional ease. For a closer look into how this works, check out how neurographic art transforms stress into something you can see and release.

My two-journal approach keeps my Self Help therapy grounded and practical. It honors the truth that we need both light and dark to grow strong from the inside out.

When Words Aren’t Enough: My Experience with Neuro Art Therapy

Sometimes, my feelings run so deep or tangled that words can't reach them. When that happens, I turn to art. There is a unique relief that comes from picking up a pen and letting my hand move, almost as if my body knows how to heal itself. Self Help therapy through art allows me to process things beyond thought. In these next few paragraphs, I’ll share how neuro art therapy helped me understand my deeper emotions, and how blending it with journaling created new pathways for real change.

What Is Neuro Art Therapy?

Neuro art therapy uses simple, repetitive shapes and lines to bring emotions and hidden thoughts into the open. Instead of demanding a masterpiece, it invites you to let go of control. This method taps into parts of the brain not always reached by talking or writing. When I follow these shapes, my focus softens, my breath steadies, and I feel calmer almost right away.

Here’s how I’ve found healing in neuro art therapy, even on days when I felt shut down:

• Doodling without a plan: I let my pen wander across the page, looping and swirling, not worrying about making sense.

• Drawing abstract patterns: Repeating shapes or lines until the movement feels natural, letting the mind relax.

• Exploring colors for feelings: Choosing colors by instinct, filling spaces with whatever shade matches my mood.

For spiritual seekers, these simple acts become rituals. Each line or burst of color is a silent affirmation or prayer. When I’m overwhelmed, I use my art to move energy out of my body and onto paper, seeing my struggles take a gentler, visible form. Over time, this practice helps me process stress and creates physical proof of change—something I can keep or discard as I need.

If you're curious about the science, neuro art can actually make new neural pathways, helping the brain adapt and heal. For in-depth info on its benefits, I found this insightful look at the benefits of neurographic art and a practical guide on how it can help transform stress in daily life in Transform Stress Into Neurographic Art.

Blending Art and Journal Practice

Blending journaling with art has been my most honest way to process pain, confusion, and even occasional joy. Some feelings resist words, but when I draw alongside writing, clarity often comes from places I didn’t expect.

Some days, I’ll start with words—a short “I am”, “I feel” or “I see” statement, using the 369 method in my affirmation journal. Other days, I fill a page with loops, spirals, or bursts of color before any words come. The two forms support each other.

To make this blend work for me, I developed a few favorite techniques:

• After writing a heavy or hopeful thought, I doodle around the words, circling those that stand out.

• I use different colors for emotions (doesn't matter the colors) and let my hand move freely.

• Some days, I draw shapes or symbols that feel meaningful. For example, if I’m working through spiritual ideas, I might sketch shapes tied to the energy centers or symbols I’m drawn to.

If you’re interested in the language of spiritual symbols, especially those from star wisdom, you can deepen your practice by learning more with Pleiadian symbols explained.

Bringing together Self Help therapy, art, and journaling, I learned that healing isn’t always tidy or logical. Sometimes, our truth shows up as color, movement, or a swirl across a page. The magic is in showing up, pen or brush in hand, and letting whatever is inside come through—no matter how messy or wordless it is.

Living the Practice: Daily Self Help Therapy Rituals

Keeping a daily Self Help therapy practice sounds easy, but let’s be honest—life rarely sticks to a perfect script. Art, affirmations, and journaling brought me comfort and growth, but only when I gave up on being flawless and learned to trust my own steady rhythm. The real transformation started with gentleness and noticing small changes, not chasing some invisible ideal.

Gentle Consistency Over Perfectionism: Share how letting go of expectations and rigidity helped me maintain my rituals and enhanced my personal growth.

Letting go of perfectionism opened the door for real healing. In the past, I’d get discouraged if my journal entries weren’t long or my art pages didn’t look “good enough.” I’d stop after missing a day—thinking consistency meant strict routine. What I’ve learned from Self Help therapy is that showing up, even imperfectly, matters much more than any streak or standard.

Instead of aiming for flawless practice, I focus on gentle consistency:

• I do my 369 method for affirmations, but if all I write is one “I am”, “I feel” or “I see”  statement, that’s okay. Even a tiny action is valuable.

• When journaling feels heavy, I let honesty take the lead. I don’t judge what appears—messy handwriting, incomplete thoughts, or even doodles that spill outside the lines.

• My art therapy sessions now come in all shapes: sometimes just five minutes with a pen, sometimes an hour with colors. Both “count” and move something inside me.

What surprised me was how this softer approach actually brought better results. I started trusting myself more. By releasing rigid expectations, my practice became something I returned to willingly, not out of guilt or habit. Every step—big or small, beautiful or sloppy—became proof I was growing, even when I couldn’t see it yet.

If you want to see examples of how art journaling boosts self-esteem and leads to self-acceptance, take a look at art journaling for self-esteem. It lines up with my experience: embracing the messy parts is often where the breakthroughs happen.

Noticing Subtle Shifts and Spiritual Growth: Describe the emotional, mental, and spiritual progress noticed from journaling and art therapy.

With daily Self Help therapy, change sneaks up quietly. For a long time, it felt like nothing was moving—until I realized those tiny shifts were adding up. Through my journals and art, I began to witness a gentle but deep transformation.

Here are some shifts I noticed:

• Emotions felt less tangled. When a big feeling came, I knew I could put it on paper. The act of writing or drawing helped it pass through, instead of staying stuck.

• My inner voice grew kinder. Instead of the old critic in my head, I started hearing gentle encouragement—a little more patience, a bit more hope.

• Spiritually, I felt lighter and less blocked. Affirmation journaling with the 7 Chakra method often brought a sense of energy moving, especially when I named and cleared old patterns (like writing “I let go” or “I am worthy” for a specific chakra).

• On rough days, simple practices (like writing just three feelings or doodling a single shape) kept me anchored. I learned that spiritual growth isn’t found in grand leaps, but in small, honest moments.

Over time, my Self Help therapy rituals began to bring easy, daily reminders that I am healing—even when it didn’t look dramatic. These practices grew into a self-sustaining habit, where ease was valued over achievement.

For more ways to make art journaling a natural and enjoyable part of your routine, read these inspiring tips on therapeutic art journaling sessions. You’ll see how small creative actions can spark both healing and joy.

These daily rituals of writing, affirmation, and art didn’t just support my growth—they became the gentle current guiding me home to myself, again and again.

Little Notes

My journey with Self Help therapy showed me that spiritual growth thrives on honesty, not perfection. Starting with one simple sentence in my affirmation journal—“I am safe” or “I feel strong”—helped me shift my energy, one day at a time. The 369 method brought clarity and consistency, while the 7 Chakra affirmation practice helped balance my mind, body, and spirit by focusing on each energy center with intention.

Keeping two journals kept my healing real. The light journal, using the 369 affirmation method, built hope and confidence, while my shadow journal gave me space to write out heavy feelings and let them go. Tearing out those heavy pages lightened the weight inside. With neuro art therapy, I learned that even wordless marks and shapes bring insight and peace when feelings run too deep for words.

This practice isn’t about getting it right or making something pretty. It’s about showing up, letting your truth move through you, and trusting that change begins with small, honest steps. Thank you for spending your time here. If you’re ready to listen to your own inner voice, begin with just one sentence or one freehand drawing today, and see where gentle, creative Self Help therapy can take you.