How to Use a Junk Journal For Healing
Junk Journaling as a Healing Tool
Junk journaling may look like simple crafting, but it’s so much more. By combining creative expression with reflection, it becomes a powerful tool for self-discovery, emotional healing, and mindfulness. Whether you’re using scraps of paper, old book pages, or bits of fabric, you’re doing more than creating art, you’re creating space for your heart and mind to breathe.
Why Junk Journaling Helps With Healing
At its core, junk journaling blends the therapeutic benefits of journaling with the creativity of art-making. When you sit down with scissors, glue, and collected treasures, you’re not just making pages … you’re processing emotions, telling your story, and allowing yourself to slow down.Some of the ways junk journaling supports healing include:
1. Cultivating Mindfulness and Presence
Arranging paper, choosing colors, and layering textures naturally anchors you in the present moment. This “creative flow” pulls your mind away from stress and helps you reconnect with your senses. Even the small details … like tearing paper, brushing paint, or touching fabric … can quiet racing thoughts and bring calm.
2. Processing Emotions Without Words
Not all feelings are easy to put into sentences. A junk journal gives you another language: the visual one. A page of layered tissue might express vulnerability, while a sealed envelope can represent emotions you’re not ready to share. The act of turning feelings into tangible art helps release what’s inside and makes space for healing.
3. Letting Go of Perfectionism
One of the most freeing parts of junk journaling is that there are no rules. Pages can be messy, lopsided, or covered in smudges and still be beautiful. This practice mirrors life itself: imperfect, layered, and full of meaning. Allowing “mistakes” in your journal gently teaches you to accept yourself as you are.
4. Finding Meaning in Memories
Many people use ticket stubs, postcards, pressed flowers, or scraps of fabric in their journals. These pieces of “junk” hold stories. Incorporating them into a new creative work transforms the memory, whether joyful or difficult, into something meaningful and empowering. This simple act can help you reframe experiences and see growth where once there was only pain.
5. Building Connection and Community
Though deeply personal, junk journaling doesn’t have to be solitary. Online groups, workshops, and local meetups offer a safe space to share your creations and find encouragement. Connecting with others who understand the joy and healing behind the practice can ease loneliness and strengthen your sense of belonging.
How to Begin a Healing Junk Journal
Starting your own junk journal doesn’t require expensive supplies. Here’s a gentle way to dive in:
- Collect without judgment – Gather scraps, papers, photos, fabric, and anything that speaks to you.
- Create a safe space – Set aside a small corner or time where you can focus.
- Experiment freely – Try collage, paint, or hidden notes. Let your intuition guide you.
- Focus on process, not product – Healing comes through the act of creating, not through perfection.
Final Thoughts
Junk journaling is more than a craft; it’s a healing practice. Each torn edge, smudge of paint, and glued-down scrap is a step toward mindfulness, self-compassion, and emotional release. In a world that often demands perfection, junk journaling invites you to find beauty in imperfection and meaning in the overlooked.If you’re looking for a creative way to support your mental health, give junk journaling a try. Your story … messy, layered, and beautiful … deserves to be told.
by: Lisa Russell, 08/28/2025
Disclaimers:
🤍This post may contain affiliate links. (I will get a small commission if you purchase an item through them.) Thank you for your support. It means everything to me.
🤍Some (very little) was generated with the help of AI.
🤍I am not a healthcare professional. Please contact a qualified individual if you’re struggling.