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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Anxiety is a sign that the brain has registered threat and is mobilising the body to get to safety. One of the ways it does this is by organising the body for movement - to fight the danger or flee the danger. 

If there is no need or no opportunity for movement, that fight or flight fuel will still be looking for expression. This can come out as wriggly, fidgety, hyperactive behaviour. This is why any of us might pace or struggle to sit still when we’re anxious. 

If kids or teens are bouncing around, wriggling in their chairs, or having trouble sitting still, it could be anxiety. Remember with anxiety, it’s not about what is actually safe but about what the brain perceives. New or challenging work, doing something unfamiliar, too much going on, a tired or hungry body, anything that comes with any chance of judgement, failure, humiliation can all throw the brain into fight or flight.

When this happens, the body might feel busy, activated, restless. This in itself can drive even more anxiety in kids or teens. Any of us can struggle when we don’t feel comfortable in our own bodies. 

Anxiety is energy with nowhere to go. To move through anxiety, give the energy somewhere to go - a fast walk, a run, a whole-body shake, hula hooping, kicking a ball - any movement that spends the energy will help bring the brain and body back to calm.♥️
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#parenting #anxietyinkids #childanxiety #parenting #parent
This is not bad behaviour. It’s big behaviour a from a brain that has registered threat and is working hard to feel safe again. 

‘Threat’ isn’t about what is actually safe or not, but about what the brain perceives. The brain can perceive threat when there is any chance missing out on or messing up something important, anything that feels unfamiliar, hard, or challenging, feeling misunderstood, thinking you might be angry or disappointed with them, being separated from you, being hungry or tired, anything that pushes against their sensory needs - so many things. 

During anxiety, the amygdala in the brain is switched to high volume, so other big feelings will be too. This might look like tears, sadness, or anger. 

Big feelings have a good reason for being there. The amygdala has the very important job of keeping us safe, and it does this beautifully, but not always with grace. One of the ways the amygdala keeps us safe is by calling on big feelings to recruit social support. When big feelings happen, people notice. They might not always notice the way we want to be noticed, but we are noticed. This increases our chances of safety. 

Of course, kids and teens still need our guidance and leadership and the conversations that grow them, but not during the emotional storm. They just won’t hear you anyway because their brain is too busy trying to get back to safety. In that moment, they don’t want to be fixed or ‘grown’. They want to feel seen, safe and heard. 

During the storm, preserve your connection with them as much as you can. You might not always be able to do this, and that’s okay. None of this is about perfection. If you have a rupture, repair it as soon as you can. Then, when their brains and bodies come back to calm, this is the time for the conversations that will grow them. 

Rather than, ‘What consequences do they need to do better?’, shift to, ‘What support do they need to do better?’ The greatest support will come from you in a way they can receive: ‘What happened?’ ‘What can you do differently next time?’ ‘You’re the most wonderful kid and I know you didn’t want this to happen. How can you put things right? Do you need my help with that?’♥️
Big behaviour is a sign of a nervous system in distress. Before anything, that vulnerable nervous system needs to be brought back home to felt safety. 

This will happen most powerfully with relationship and connection. Breathe and be with. Let them know you get it. This can happen with words or nonverbals. It’s about feeling what they feel, but staying regulated.

If they want space, give them space but stay in emotional proximity, ‘Ok I’m just going to stay over here. I’m right here if you need.’

If they’re using spicy words to make sure there is no confusion about how they feel about you right now, flag the behaviour, then make your intent clear, ‘I know how upset you are and I want to understand more about what’s happening for you. I’m not going to do this while you’re speaking to me like this. You can still be mad, but you need to be respectful. I’m here for you.’

Think of how you would respond if a friend was telling you about something that upset her. You wouldn’t tell her to calm down, or try to fix her (she’s not broken), or talk to her about her behaviour. You would just be there. You would ‘drop an anchor’ and steady those rough seas around her until she feels okay enough again. Along the way you would be doing things that let her know your intent to support her. You’d do this with you facial expressions, your voice, your body, your posture. You’d feel her feels, and she’d feel you ‘getting her’. It’s about letting her know that you understand what she’s feeling, even if you don’t understand why (or agree with why). 

It’s the same for our children. As their important big people, they also need leadership. The time for this is after the storm has passed, when their brains and bodies feel safe and calm. Because of your relationship, connection and their felt sense of safety, you will have access to their ‘thinking brain’. This is the time for those meaningful conversations: 
- ‘What happened?’
- ‘What did I do that helped/ didn’t help?’
- ‘What can you do differently next time?’
- ‘You’re a great kid and I know you didn’t want this to happen, but here we are. What can you do to put things right? Do you need my help with that?’♥️
As children grow, and especially by adolescence, we have the illusion of control but whether or not we have any real influence will be up to them. The temptation to control our children will always come from a place of love. Fear will likely have a heavy hand in there too. When they fall, we’ll feel it. Sometimes it will feel like an ache in our core. Sometimes it will feel like failure or guilt, or anger. We might wish we could have stopped them, pushed a little harder, warned a little bigger, stood a little closer. We’re parents and we’re human and it’s what this parenting thing does. It makes fear and anxiety billow around us like lost smoke, too easily.

Remember, they want you to be proud of them, and they want to do the right thing. When they feel your curiosity over judgement, and the safety of you over shame, it will be easier for them to open up to you. Nobody will guide them better than you because nobody will care more about where they land. They know this, but the magic happens when they also know that you are safe and that you will hold them, their needs, their opinions and feelings with strong, gentle, loving hands, no matter what.♥️
Anger is the ‘fight’ part of the fight or flight response. It has important work to do. Anger never exists on its own. It exists to hold other more vulnerable emotions in a way that feels safer. It’s sometimes feels easier, safer, more acceptable, stronger to feel the ‘big’ that comes with anger, than the vulnerability that comes with anxiety, sadness, loneliness. This isn’t deliberate. It’s just another way our bodies and brains try to keep us safe. 

The problem isn’t the anger. The problem is the behaviour that can come with the anger. Let there be no limits on thoughts and feelings, only behaviour. When children are angry, as long as they are safe and others are safe, we don’t need to fix their anger. They aren’t broken. Instead, drop the anchor: as much as you can - and this won’t always be easy - be a calm, steadying, loving presence to help bring their nervous systems back home to calm. 

Then, when they are truly calm, and with love and leadership, have the conversations that will grow them - 
- What happened? 
- What can you do differently next time?
- You’re a really great kid. I know you didn’t want this to happen but here we are. How can you make things right. Would you like some ideas? Do you need some help with that?
- What did I do that helped? What did I do that didn’t help? Is there something that might feel more helpful next time?

When their behaviour falls short of ‘adorable’, rather than asking ‘What consequences they need to do better?’ let the question be, ‘What support do they need to do better.’ Often, the biggest support will be a conversation with you, and that will be enough.♥️
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#parenting #positiveparenting #mindfulparenting #anxietyinkids

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