Improving Your Everyday Life Through Art Therapy Paint, Sculpt, or Color Your Way to Relaxation

Whether it’s rooted in work, school, the past, or personal relationships, stress is a huge part of our lives. Stress can have many negative effects on physical and psychological systems. An inability to positively control or manage stress may lead to inappropriate behavior such as alcohol consumption, overeating, or neglecting feelings. It’s important to know that stress can be managed effectively, at very little cost, and in a fun way. Art therapy is a great therapeutic approach that you can use in your daily life to keep your stress levels low and your contentedness high.

What is Art Therapy?

Art therapy is an approach that involves the creative processes of art to improve one’s life. For example, drawing, coloring, painting, doodling, and sculpting are all examples of art forms that can be used as a means of therapy. Using art as a medium for healing promotes self-exploration, understanding, self-esteem, and awareness. It is a way for a person to improve their mental, emotional, and physical states, as well as their overall health. When you use imagery, colors, shapes, and designs as a part of your therapeutic process, your thoughts and feelings can be expressed through your art, rather than words that are often difficult to articulate to others. This means that you do not have to verbalize how you are feeling.

Art therapy can be done in counseling, where you work one-on-one with a trained and certified art therapist. However, the healing potential of art is not only effective in a counseling or psychotherapy setting. Art therapy techniques and approaches can be done at home, work, or school without a therapist. In some methods of art therapy, you are your own therapist.

Who can benefit from art therapy?

You don’t need to be a talented artist to engage in art therapy or to enjoy its benefits. The goal is not to create a masterpiece but to express yourself freely through art. The artistic results are secondary to the emotional benefits.

Art therapy can help people who have been exposed to loss or trauma. It can support people in overcoming addiction and mental health disorders. It has even been used in hospital settings for cancer patients. It’s also a common expressive therapy for children. The great thing about art therapy is that it can help the lives of so many people – even if you do not have a major concern or illness. Art therapy is beneficial to anyone who experiences the stress of everyday modern life.

Have you ever noticed how expressive arts therapy is calming and peaceful? Have you ever come home from a long work day in front of the computer and needed an outlet that wasn’t a screen? Engaging in art techniques can clear the mind, let us put feelings and thoughts onto paper or canvas, and leave us feeling accomplished and calm. It’s a great option for people who experience any sort of stress or upset in their lives, however big or small.

Your brain on art.

When we engage in the creation of our own art forms, we receive big benefits to our minds, both physically and mentally. When we produce art with our own hands, there is increased neural connectivity in the area of the brain that deals with introspection, memory, and self-monitoring. This means that this area is more active when engaged in producing art. Mentally, we become more psychologically resilient, we have increased positive perspectives, and become more self-aware. This helps us to cope with future problems, stressors, or events. It is said that the pairing of actually creating the art (motor processing) and thinking about expression (cognitive processing) is what makes art therapy so beneficial.

Types of art therapy for different feelings and emotions.

To do art therapy, you can either take a nondirected or directed approach. A nondirected approach is flexible, and less structured than a directed approach. For example, you would draw, paint, color, or sculpt without guidelines. A directed approach is more structured in the sense that you choose an art therapy activity that relates to certain feelings and emotions. With either approach, your feelings are expressed, and your stress levels decrease. The benefits of art therapy are provided in both approaches. Here are some examples of art therapy activities related to feelings and emotions that you can try:

Emotions.
  • Paint or draw your emotions. Here, you want to think about how you are feeling and put that feeling into paper, however you see it.
  • Create an emotion wheel. You’ll want to use lots of color for this activity! Label each emotion with a color that fits for you.
  • Design a postcard that you will never send. This activity helps with releasing anger in a way that never has to be presented to someone else.
  • Coloring books for emotions. You can buy, or print, certain coloring pages that were created to release emotions.
Happiness.
  • Make a collage related to a quote that speaks to you. Turn words that mean a lot to you and turn it into a visual that is inspiring.
  • Draw a wild invention. This activity will get your creative juices flowing and will most likely be wild and funny!
  • Draw animals you love. For some people, animals are a source of love and happiness. Draw the ones that you love the most (your own pet included).
  • Draw, color, or paint your idea of the perfect day or perfect home. This activity will help you create a visual of spaces and things that feel safe and warm to you.
Relaxation.
  • Paint or color while listening to music. When art and music are paired together, our brains and bodies can relax.
  • Make a mandala. You can either print one off or draw your own – this is a meditative symbol that is relaxing to look at and work with.
  • Draw something very big! Get out the large pieces of paper or a big cardboard box and get your body moving.
  • Choose colors that are relaxing and calming to you and only use those. Sometimes certain colors elicit different feelings for us. Choose ones that speak to you.
  • Draw, paint, or sculpt outdoors. The sights, sounds, and atmosphere of the outdoors, when paired with art, are very relaxing.
Trauma and Loss.
  • Create a collage of your worries. Put whatever worries you in your life on paper.
  • Turn illness into a masterpiece. If you or someone close to you is ill, turn those feelings into something meaningful.
  • Paint someone you have lost. If you have lost someone close to you, remember him or her and make that special person close to you again.
  • Draw a safe space. You can refer to your safe space when you need a reminder.

Other types of art therapy.

Art therapy is available in adult coloring books that are affordable, easy, and even portable. It would be best to go look at these books and take a peek inside. Think about which ones elicit different feelings, and choose one that speaks to you and how you are feeling or what you are going through.

Another form of art therapy is paint nights. This type of art therapy is done in a group setting and often held at local restaurants and bars. You go with friends and sit with other people who are all painting the same picture. In the end, you see how everyone painted the same picture differently. You can also host your own paint night by gathering up some friends or family and purchasing some paint and canvas. You can designate a specific picture for everyone to draw, or you can leave it up to the group! Art therapy in a group allows for free expression in an environment that is safe and accepting.

Art therapy is an easy, affordable, and beneficial way to express feelings, reduce stress, and remind us of the happy things. We are able to put difficult feelings into something visual and meaningful. When we draw, color, or paint, our brains become active and are better at helping us out with any future stressors.

This post was originally published on www.partselect.com.


About the Author: Caileigh Flannigan

Caileigh is a play practitioner who uses forms of play such as exploring the outdoors and experimenting with loose parts as a way to promote children’s development and emotional healing. She is spreading the word about the importance of childhood development through free play in natural environments.

8 Comments

Larry W

Thanks for explaining how the goal of art therapy is to express yourself freely through creating art. My son has been struggling recently since having moved to a new town and saying goodbye to his old friends. He has been having a tough time connecting with other kids recently, but since he really likes art I think art therapy could help him find himself and have an easier time connecting with kids.

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Kim Isaacs

Hi Caileigh!
Encouraging readers to use artwork is wonderful. It is really distressing that it appears to have diminished in school curriculums these days.
What you are describing are ideas to use to stimulate emotional release and to explore past experiences.These strategies and tools can be very useful to employ when you are working through your “stuff” and are extremely beneficial when used with the accompaniment of a trained creative arts therapist. The therapist holds the space, creating a container to explore some difficult experiences, companioning the client whilst they uncover the past. The relationship with the therapist is important also as they bear witness to the difficult and painful things that arise in the exploration. A trained therapist will notice all aspects in the working together- and feed back to the client valuable observations to extend the work and help bring greater understandings. I believe that this is not possible to do alone. We make stories around our experiences to help us understand, make sense of what and why things have occurred. The stories serve us well at the time but do not necessarily continue to do so. A companion will out these stories, explore and support a client to re create meaning in the experiences and the responses chosen for the future.
Colouring books are great to use like a meditation and a wonderful alternative to blobbing out in front of the TV or during a glass or two or three of vino…. but they are not arts therapy

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Karen Young

The expression that comes from art therapy can help with discovery and exploration, and can certainly be done out of the therapeutic context. There are different processes involved when we do it by ourselves and with a therapist, but certainly it can be done on our own. The processes and the discoveries may be different, but not necessarily less important or less valuable.

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Sharona Bookbinder

Hello Caileigh,

Thank you for your informative article. I’m a Registered Psychotherapist and Registered Art Therapist in Ontario, with 25 years of experience.
Although you had some good facts about art therapy, I feel that you may need to include the rigorous graduate training art therapists undergo and the potential for encountering psychodynamic issues when using directives that you suggested.

Art is a perfect way to explore your own emotions, and colouring books may be soothing and relaxing, but authentic art therapy occurs in the presence of a qualified art therapist who will keep the space safe and know how to effectively treat someone when experiencing strong emotions. I hope that your readers understand that art can trigger strong emotional reactions and that they should seek out support if embarking on an insightful journey using expressive media. I can recommend our national as well as provincial organizations that both have registries for available art therapists by region.

Canadian Art Therapy Association
http://www.canadianarttherapy.org/art-therapist-directory/

Ontario Art Therapy Association
http://www.oata.ca/find-therapist

Sincerely yours,
Sharona Bookbinder, MBA, RP

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Emma

Thanks Caileigh! Your article has some really nice ideas on ways someone could use art in a way that could help them feel all sorts of positive benefits.

I’d love the article if you didn’t use the term ‘art therapy’! But I would say that almost all of what you describe is not actually ‘art therapy’ – it is ‘art for wellbeing’.

Art for wellbeing is fabulous and can be massively life-enhancing, as you say, and most of us would benefit from doing more of it. I absolutely agree that ‘the healing potential of art is not only effective in a counseling or psychotherapy setting’.

But I think there’s a widespread misunderstanding about what art therapy is – please don’t add to the confusion! Art therapy (also known as art psychotherapy) is a specific type of psychotherapy which is done with a practitioner who has at least a Masters-level training in this therapeutic modality. Art therapy definitely makes use of the healing power of art, but there’s so much more to it!

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Pam

I’ve always been a sort of busy person. I have a real hard time just sitting at the table talking or watching tv, i almost always have some kind of art going, and it keeps me calm, I can do stuff and it doesn’t matter if it doesn’t catch someone else, it catches me. I see all this stuff lately about zen doodling and now you can pay to take classes and sometimes there are even rules for it. I’ve been doing that since I was not even able to read yet and still get into it now. There is something so totally calming in doodling. You can get real picky with it and make your lines each the perfect distance from each other or circles all the same size, or you can go crazy all over the place but I guess what I like is that you find a certain rhythm to it and you can go off into almost a meditative state, you go inside and it’s so soothing and safe and you can let your mind wander. I think that’s the therapy part of it, because I think when you go deep inside of yourself, that is where you find your deepest mind. Almost like you find where God, however you call it or him, you find where He lives inside of you. And you are able to connect without really thinking about it. And it’s really wonderful when you are having a problem in your life, something is causing you pain or anxiety, and by going inside you can find what it is that triggers those feelings. And since you are in a safe place, you can examine it, really look at it, then you can begin to let go of it. This is where true healing happens, inside. And by not finding those things and not facing them down, you will always be bothered by them, most of the time not even knowing how much hard they cause. It’s a very healing thing when you can go back and even save yourself as a child. You can give her the love you missed that day, when you were left alone and scared . You can hug that child to you and tell her she will always be protected by you, and teach her to trust that she is safe with you. And let her know that you will not allow anyone to ever hurt her again. You will find in your awake self, that you aren’t quite as afraid as you were before. You will take a chance and do something cool and new, because you know you aren’t alone. We don’t need people outside ourselves to give us love, because when you depend on it from outside yourself, you can get hurt, no one else can make us happy. It comes from the same place love does, inside. We can’t really get love outside ourselves, we can only give it. You set yourself up to be hurt by trying to get them to fill the holes you have inside. But if you feel safe and secure in yourself, you also are not vulnerable to those that would use you.
I”m just learning all this myself, and I didn’t mean to go off on a lecture. Just go doodle, have fun, draw, play with clay, something that takes your mind off the world for a little while. Hugs to you and may you all find peace in your hearts.

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juan reyes

wonderfull article. Standing alone in home my wife spend time cooking anything she find in the kitchen.
Other times she make embroidery. or using your puzzle book

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Sharon Hutchinson

Great article. Very helpful. I guess this is why adult coloring books are becoming popular. People are finding relaxation in them, even though the sketch is already provided.

I think writing should not be underestimated either. Putting your feelings, emotions etc. in written words can be one of the best therapies as well.

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The temptation to fix their big feelings can be seismic. Often this is connected to needing to ease our own discomfort at their discomfort, which is so very normal.

Big feelings in them are meant to raise (sometimes big) feelings in us. This is all a healthy part of the attachment system. It happens to mobilise us to respond to their distress, or to protect them if their distress is in response to danger.

Emotion is energy in motion. We don’t want to bury it, stop it, smother it, and we don’t need to fix it. What we need to do is make a safe passage for it to move through them. 

Think of emotion like a river. Our job is to hold the ground strong and steady at the banks so the river can move safely, without bursting the banks.

However hard that river is racing, they need to know we can be with the river (the emotion), be with them, and handle it. This might feel or look like you aren’t doing anything, but actually it’s everything.

The safety that comes from you being the strong, steady presence that can lovingly contain their big feelings will let the emotional energy move through them and bring the brain back to calm.

Eventually, when they have lots of experience of us doing this with them, they will learn to do it for themselves, but that will take time and experience. The experience happens every time you hold them steady through their feelings. 

This doesn’t mean ignoring big behaviour. For them, this can feel too much like bursting through the banks, which won’t feel safe. Sometimes you might need to recall the boundary and let them know where the edges are, while at the same time letting them see that you can handle the big of the feeling. Its about loving and leading all at once. ‘It’s okay to be angry. It’s not okay to use those words at me.’

Ultimately, big feelings are a call for support. Sometimes support looks like breathing and being with. Sometimes it looks like showing them you can hold the boundary, even when they feel like they’re about to burst through it. And if they’re using spicy words to get us to back off, it might look like respecting their need for space but staying in reaching distance, ‘Ok, I’m right here whenever you need.’♥️
We all need certain things to feel safe enough to put ourselves into the world. Kids with anxiety have magic in them, every one of them, but until they have a felt sense of safety, it will often stay hidden.

‘Safety’ isn’t about what is actually safe or not, but about what they feel. At school, they might have the safest, most loving teacher in the safest, most loving school. This doesn’t mean they will feel enough relational safety straight away that will make it easier for them to do hard things. They can still do those hard things, but those things are going to feel bigger for a while. This is where they’ll need us and their other anchor adult to be patient, gentle, and persistent.

Children aren’t meant to feel safe with and take the lead from every adult. It’s not the adult’s role that makes the difference, but their relationship with the child.

Children are no different to us. Just because an adult tells them they’ll be okay, it doesn’t mean they’ll feel it or believe it. What they need is to be given time to actually experience the person as being safe, supportive and ready to catch them.

Relationship is key. The need for safety through relationship isn’t an ‘anxiety thing’. It’s a ‘human thing’. When we feel closer to the people around us, we can rise above the mountains in our way. When we feel someone really caring about us, we’re more likely to open up to their influence
and learn from them.

But we have to be patient. Even for teachers with big hearts and who undertand the importance of attachment relationships, it can take time.

Any adult at school can play an important part in helping a child feel safe – as long as that adult is loving, warm, and willing to do the work to connect with that child. It might be the librarian, the counsellor, the office person, a teacher aide. It doesn’t matter who, as long as it is someone who can be available for that child at dropoff or when feelings get big during the day and do little check-ins along the way.

A teacher, or any important adult can make a lasting difference by asking, ‘How do I build my relationship with this child so s/he trusts me when I say, ‘I’ve got you, and I know you can do this.’♥️
There is a beautiful ‘everythingness’ in all of us. The key to living well is being able to live flexibly and more deliberately between our edges.

So often though, the ‘shoulds’ and ‘should nots’ we inhale in childhood and as we grow, lead us to abandon some of those precious, needed parts of us. ‘Don’t be angry/ selfish/ shy/ rude. She’s not a maths person.’ ‘Don’t argue.’ Ugh.

Let’s make sure our children don’t cancel parts of themselves. They are everything, but not always all at once. They can be anxious and brave. Strong and soft. Angry and calm. Big and small. Generous and self-ish. Some things they will find hard, and they can do hard things. None of these are wrong ways to be. What trips us up is rigidity, and only ever responding from one side of who we can be.

We all have extremes or parts we favour. This is what makes up the beautiful, complex, individuality of us. We don’t need to change this, but the more we can open our children to the possibility in them, the more options they will have in responding to challenges, the everyday, people, and the world. 

We can do this by validating their ‘is’ without needing them to be different for a while in the moment, and also speaking to the other parts of them when we can. 

‘Yes maths is hard, and I know you can do hard things. How can I help?’

‘I can see how anxious you feel. That’s so okay. I also know you have brave in you.’

‘I love your ‘big’ and the way you make us laugh. You light up the room.’ And then at other times: ‘It can be hard being in a room with new people can’t it. It’s okay to be quiet. I could see you taking it all in.’

‘It’s okay to want space from people. Sometimes you just want your things and yourself for yourself, hey. I feel like that sometimes too. I love the way you know when you need this.’ And then at other times, ‘You looked like you loved being with your friends today. I loved watching you share.’

The are everything, but not all at once. Our job is to help them live flexibly and more deliberately between the full range of who they are and who they can be: anxious/brave; kind/self-ish; focussed inward/outward; angry/calm. This will take time, and there is no hurry.♥️
For our kids and teens, the new year will bring new adults into their orbit. With this, comes new opportunities to be brave and grow their courage - but it will also bring anxiety. For some kiddos, this anxiety will feel so big, but we can help them feel bigger.

The antidote to a felt sense of threat is a felt sense of safety. As long as they are actually safe, we can facilitate this by nurturing their relationship with the important adults who will be caring for them, whether that’s a co-parent, a stepparent, a teacher, a coach. 

There are a number of ways we can facilitate this:

- Use the name of their other adult (such as a teacher) regularly, and let it sound loving and playful on your voice.
- Let them see that you have an open, willing heart in relation to the other adult.
- Show them you trust the other adult to care for them (‘I know Mrs Smith is going to take such good care of you.’)
- Facilitate familiarity. As much as you can, hand your child to the same person when you drop them off.

It’s about helping expand their village of loving adults. The wider this village, the bigger their world in which they can feel brave enough. 

For centuries before us, it was the village that raised children. Parenting was never meant to be done by one or two adults on their own, yet our modern world means that this is how it is for so many of us. 

We can bring the village back though - and we must - by helping our kiddos feel safe, known, and held by the adults around them. We need this for each other too.

The need for safety through relationship isn’t an ‘anxiety thing’. It’s a ‘human thing’. When we feel closer to the people around us, we can rise above the mountains that block our way.♥️

That power of felt safety matters for all relationships - parent and child; other adult and child; parent and other adult. It all matters. 

A teacher, or any important adult in the life of a child, can make a lasting difference by asking, ‘How do I build my relationship with this child (and their parent) so s/he trusts me when I say, ‘I’ve got you, I care about you, and I know you can do this.’♥️
Approval, independence, autonomy, are valid needs for all of us. When a need is hungry enough we will be driven to meet it however we can. For our children, this might look like turning away from us and towards others who might be more ready to meet the need, or just taking.

If they don’t feel they can rest in our love, leadership, approval, they will seek this more from peers. There is no problem with this, but we don’t want them solely reliant on peers for these. It can make them vulnerable to making bad decisions, so as not to lose the approval or ‘everythingness’ of those peers.

If we don’t give enough freedom, they might take that freedom through defiance, secrecy, the forbidden. If we control them, they might seek more to control others, or to let others make the decisions that should be theirs.

All kids will mess up, take risks, keep secrets, and do things that baffle us sometimes. What’s important is, ‘Do they turn to us when they need to, enough?’ The ‘turning to’ starts with trusting that we are interested in supporting all their needs, not just the ones that suit us. Of course this doesn’t mean we will meet every need. It means we’ve shown them that their needs are important to us too, even though sometimes ours will be bigger (such as our need to keep them safe).

They will learn safe and healthy ways to meet their needs, by first having them met by us. This doesn’t mean granting full independence, full freedom, and full approval. What it means is holding them safely while also letting them feel enough of our approval, our willingness to support their independence, freedom, autonomy, and be heard on things that matter to them.

There’s no clear line with this. Some days they’ll want independence. Some days they won’t. Some days they’ll seek our approval. Some days they won’t care for it at all, especially if it means compromising the approval of peers. The challenge for us is knowing when to hold them closer and when to give space, when to hold the boundary and when to release it a little, when to collide and when to step out of the way. If we watch and listen, they will show us. And just like them, we won’t need to get it right all the time.♥️

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