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Writer's pictureJulie McVey

Painting vs. Journaling: Science Confirms What Artists Have Known For Centuries

Have you ever felt overwhelmed by racing thoughts and emotions? Like your mind is constantly spinning, preventing you from finding stillness and presence? You're not alone. Many of us struggle with anxious overthinking. The good news is that research reveals a simple practice that can quiet this mental chatter - open-ended painting.


Painting vs. Journaling: Impacts on Brain Activity and Emotional Processing


Journaling is often recommended as a tool for emotional processing and self-reflection. However, scientific research suggests unstructured painting may be more effective for reducing anxiety and entering a meditative state of flow.


Here’s a deeper look at how they differently impact the brain:


Journaling Activities the Prefrontal Cortex


A 2012 meta-analysis published in the journal Psychoneuroendocrinology demonstrated that expressive writing interventions activate regions of the prefrontal cortex involved in executive function and language processing. This helps organize thoughts and emotions into words, but keeps the thinking mind engaged.


A 2015 study using electroencephalography (EEG) found that while expressive writing decreased physiological markers of stress, it increased beta wave activity correlated with negative feelings and judgmental thinking.


Painting Induces a Flow State


In contrast, a 2016 fMRI study revealed that non-directive art activities like doodling and open-ended painting activate the medial prefrontal cortex associated with focus and reward. Simultaneously, they decrease activation in the lateral prefrontal cortex used for logic, reasoning, and language.


This combination induces a temporary transcendence of verbal thought as we enter a state of flow - becoming fully immersed in the creative process. Studies using EEG scans demonstrate that creative art activities increase alpha and theta brain waves associated with open focus, calmness, and meditative states.


A 2019 fMRI study confirmed that non-objective painting significantly increases blood flow to the amygdala, the brain’s emotional processing center, while decreasing blood flow to the prefrontal cortex. This correlates with reduced anxiety.


Comparing Emotional Processing


While journaling explicates emotions through language, unstructured painting calms emotional reactivity and hyper-thinking by inducing a meditative flow state.


A 2018 study found that participants processed a traumatic memory more adaptively after open-ended painting versus just journaling. Follow-up journaling showed less emotional brain activity after the painting intervention.


Combining Painting and Journaling


Engaging in expressive painting before journaling may allow deeper emotional processing by accessing non-verbal states first. This can lead to greater integration when we then explicate insights verbally. More research is still needed in this emerging area.


Tying It All Together


As we’ve explored, journaling and painting affect the brain in markedly different ways.


Journaling activates the linguistic, reasoning centers of the prefrontal cortex. While beneficial for organizing thoughts, this can reinforce unhelpful thought patterns. Painting however facilitates a transcendence of verbal thinking as we enter a meditative flow state.


The science makes a compelling case, but you may be wondering how to implement this into your life.


Keep it simple.


All you need is some basic art supplies and a willingness to explore. Don’t judge your painting, just let the act of creating unfold intuitively. If feelings surface, allow them to flow through you.


Start with painting and observe the sense of calm, presence, and emotional clarity it provides. Then journal to integrate any insights that surfaced. You may find this combination unlocks deeper self-awareness than writing alone.


Our minds are incredible, yet also imperfect.


When overwhelmed by racing thoughts, remember that you have access to this meditative state through something as simple as brushstrokes on canvas.


Science confirms what artists have known for centuries - there is immense power in the act of mindful creating.


Does this resonate with you? If so, drop a comment below and let us know what stood out the most. Have you experienced the flow state described above?


Let us know your thoughts below.


When you're ready, here are 5 ways we can help you:


  1. Open Studio: Our flagship community art space welcomes all to connect through creativity without pressure. Sessions run 2-4.5 hours, stay for as long or as little as you'd like.

  2. Art Classes: Tap into your inner artist through structured yet flexible classes for adults and youth. Focus on creativity over perfection to build resilience, regulate emotions, and think outside the box.

  3. Free Art Nights: Heal through creating (and sometimes destroying) art together on Sunday nights. We've lived through hardship ourselves and found art helped us rebuild - now we hope to provide that gift to you.

  4. Events: We host diverse, intergenerational events and partner with other local diverse organizations to bring people together for outrageous fun, and important causes. Some are all ages, some are just for parents, for kids, and some are 21+.

  5. Sponsorship & Collaboration: Promote your organization by sponsoring our blog or partnering with us in an upcoming event. Let's collaborate to create an unforgettable experience for the Seattle community.



Paintng of a lake with aspens trees, water, reflection, mountatins. and grass
Freestyle by Julie McVey




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