How do I encourage journaling or drawing to process big feelings? 

Parenting Perspective 

Children often find it difficult to express their emotions with words, especially when those feelings are complex or overwhelming. Journaling or drawing can provide a safe and constructive outlet for sadness, anger, or confusion. These creative practices help children to process their emotions, which can reduce outbursts and develop greater self-awareness. However, the idea of journaling may feel unusual or unappealing to some children. Your role is to introduce these tools gently, frame them as empowering, and ensure the process remains joyful rather than forced. 

Present It as a Choice, Not a Task 

Children are more likely to resist an emotional outlet if it feels like a mandatory assignment. It is important to introduce the idea with a sense of freedom and choice. 

• ‘Sometimes writing or drawing can help when you have big feelings. Would you be interested in trying it?’ 

• ‘You can use this journal however you want; there is no right or wrong way.’ 

This approach ensures they view it as a personal tool, not a parental requirement. 

Make the Process Fun and Attractive 

Incorporate small, enjoyable elements to make the practice more inviting and less intimidating. 

• Provide them with colourful pens, stickers, or a special notebook that feels personal to them. 

• Create a cosy ‘feelings corner’ with a comfortable seat where they can write or draw in peace. 

• Suggest that they can draw silly doodles alongside more serious ones to show that the space is for all kinds of expression. 

Offer Gentle Prompts to Spark Expression 

A blank page can be daunting, so offering a starting point can be very helpful. Suggest open-ended prompts that guide them without being restrictive. 

• ‘Today I felt happy when…’ 

• ‘One thing that upset me today was…’ 

• ‘If my anger were a colour, it would be…’ 

• You could also encourage them to draw their feelings as shapes, storms, or sunshine. 

Model the Practice Yourself 

Show your child that journaling and drawing are valuable tools for people of all ages. 

• Keep your own small journal and let them see you writing in it from time to time. 

• Share, in simple terms, how the practice helps you. For example: ‘Writing down my worries often helps my mind to feel clearer and lighter.’ 

Praise the Effort, Not the Final Product 

Focus your encouragement on the act of expression itself, rather than on the neatness of the handwriting or the quality of the drawing. 

• ‘I love that you took the time to write down what was making you sad.’ 

• ‘That drawing shows a lot of courage and honesty.’ 

By celebrating their effort, you reinforce that their journal is a safe outlet, free from judgement. 

Connect Expression with Problem-Solving 

Teach your child that once their feelings are on the page, they can become easier to manage. 

• ‘Writing it down helps move a feeling from your heart to the paper, so it does not feel quite so heavy inside.’ 

• ‘Drawing your anger gives you power over it, because you can look at it clearly.’ 

This helps them to see journaling and drawing as practical tools for developing self-control. 

Spiritual Insight 

Islam places great value on reflection, self-awareness, and processing our emotions in a healthy manner. Teaching your child to journal or draw their feelings can be beautifully linked to the Islamic principle of muhasabah, which is the practice of self-examination and maintaining awareness of the state of one’s heart. 

Allah Almighty states in the noble Quran at Surah Al Hashar (59), Verse 18: 

‘All those of you who are believers, seek piety from Allah (Almighty); and let every person anticipate (the consequences of) what they have sent forth (in the Hereafter) for the next day; and seek piety from Allah (Almighty); as indeed, Allah (Almighty) is fully Cognisant with all your actions.’ 

This verse encourages us to reflect and look inwards. For a child, journaling or drawing can be a practical way of ‘looking at their heart’, noticing what they feel, and preparing themselves to grow stronger and more conscious of their inner state. 

It is recorded in Jami Tirmidhi, Hadith 2459, that the holy Prophet Muhammad ﷺ said: 

‘The wise person is the one who takes account of himself and works for what is after death, and the incapable is the one who follows his desires and merely hopes upon Allah.’ 

This hadith highlights the wisdom in self-reflection. It teaches a child that noticing their feelings and expressing them through writing or drawing is a form of self-awareness that builds character and wisdom. 

By rooting these creative practices in Islamic teachings, you help your child to see them not just as hobbies, but as meaningful ways of caring for their soul. They learn that expressing their feelings is healthier than suppressing them, and that reflection is an important part of growing into a strong and mindful believer.