Art therapy is an excellent and safe way to deal with negative emotions. Here are 8 art therapy activities to help you beat anxiety, anger, and depression.
“If I could say it in words, there would be no reason to paint.” – Edward Hopper
I think we can all agree that modern life is fast-paced; as we hurry to tick things off the to-do list, our thoughts and emotions also get lost in the sea of busyness.
All we know is that we are tired, anxious, depressed, and stressed.
If you struggle with anxiety, restlessness, irritability, anger, lack of focus, resentment, frustration or depression consider Art Therapy
Additionally, when you can’t find the words to express the pain you feel, turn to art therapy.
The best part about it is that you do not need to be an artist or even consider yourself to be creative to benefit from it; in fact, the less you know about art, the better.
Stick figures are also perfectly fine!
What is Art Therapy?
Art therapy involves expressing your innermost thoughts, emotions, and memories through different forms of art, such as drawing, painting, collage, coloring, or sculpting.
Although Art Therapy has recently gained popularity in psychology, art has long been a form of expression with healing properties.
Humans from the paleolithic period may have used art to psychologically prepare hunters for their long and dangerous hunting expeditions according to archeologists.
These paintings portrayed the hunter’s fears, hopes, and wishes as well as symbolic offerings to their gods.
In short, art therapy can be the channel through which you can release innermost thoughts and feelings to create harmony and acceptance within yourself.
Moreover, in art therapy, there is no right or wrong and no judgment.
You simply allow whatever comes up through to you to come up through the art without censoring, thinking, or perfecting.
Although you can practice art therapy at home, some people prefer to do it with the guidance of a credentialed art therapist who can better understand symbols to help resolve more in-depth issues.
Who Needs Art Therapy
Toddlers, young children, teens, adults, and anyone who wants to explore subconscious beliefs, improve self-esteem, manage addictions, relieve stress, or reduce anxiety and depression.
Even celebrities like Jim Carey (famous actor and comedian) credit art therapy for coping with mental health issues.
In the words of Jim Carey, “I don’t know what painting teaches me. I know that it just frees me—free from the future, free from the past, free from regret, free from worry.”
Benefits of Art Therapy
Apart from freedom from worry, other benefits of art therapy include:
- Promote Self-awareness
- Improve Self-esteem
- Help to gain clarity and insight
- Improve mental health
- Enhance problem-solving skills
- Improve Cognition
- Cultivates emotional resilience
- Provides a healthy outlet for self-expression
- Helps to reduce conflict
Additionally, a 2014 study, explored the effect of a single 45-minute art therapy session on stress in 39 healthy adults found that stress levels went down immediately after the session for 75% of participants.
Another 2010 study explored the effect of art therapy on anxiety in 22 children and found that those who received art therapy showed more significant improvement on tests that quantify anxiety levels and quality of life.
Art Therapy Ideas and Activities for Beginners
As mentioned earlier, a trained art therapist can help you uncover deep-seated traumas and unconscious beliefs.
However, if you are looking for a healthy way to reduce stress, anxiety, anger, and so on, these art therapy activities can help.
The Lighthouse Activity
The Lighthouse activity is perfect for when you feel lost, overwhelmed, or lonely.
Such times can be scary, and sometimes it can feel like there is no way out, whenever you feel like that, use the lighthouse activity to guide you back to safety.
You will need Plain or colored paper and coloring pens or pencils.
For a few minutes, relax and close your eyes and turn your attention to the breath.
Imagine you are out on a boat on a clear day; suddenly, the weather has taken a turn for the worse. The sky darkens, the sea turns black, it is cold, and water is flowing into the boat.
Moreover, you lose your way and can’t find your way back. But, at a distance, you see a light – it is a lighthouse showing you a way to safety.
Now you must head towards the lighthouse; draw and color the lighthouse as a source of guidance.
Additionally, you can add any images or words that represent guidance and comfort always return to that image whenever you feel lost.
Turn your fears into a (real) monster
Perfect activity when you are dealing with excessive fear.
The best way to get over your fears is by facing them straight in the face.
Begin by thinking about something that frightens you, whether it’s “losing your job,” “having a difficult conversation,” or “going broke.”
Give this fear a shape, a color, and a texture; it can be as abstract or symbolic as you wish.
Create the beast outside of you by giving it a shape, color, expression, texture, get as creative as you can, and add all the things you would say to it.
Keep at it, and eventually, you will strip your fear of some of its power.
Make a forgiveness box
A forgiveness box is perfect for when you feel resentful, critical, or having a hard time finding it in you to forgive.
Get a paper and pen and begin by writing all the nasty words you would wish to say to the person you are having a hard time forgiving, don’t worry if the words sound irrational just go on a rant and say all that you would want to say.
Feel better? Now set it aside.
Decorate a small box (shoebox or the amazon packages you are still hoarding will work fine).
Now write soothing words on the box and anything good you can say about that person, think of all the good qualities about them, and the beautiful things they have done.
The act of making the box will bring up delightful memories of whomever the box is for, as well as help you physically work toward a place of forgiveness.
Finally, tear the paper with the nasty words you wrote down earlier and throw it in the trash.
The act of throwing the nasty words in the trash is the act of letting go.
Create a color collage
Creating a color college is perfect for processing negative emotions.
Color can affect our moods; in fact, several ancient cultures, including the Egyptians and Chinese, traditionally used colors as a form of healing.
Sometimes, however, instead of using color to heal your present state of mind, you can take a moment to dig deep into the color you’re currently experiencing.
Feeling angry? Cut and paste orange images that fit your mood.
Digging deeper within your current mood can help you uncover why you’re feeling the way you’re feeling.
It is hence increasing self-awareness and harmony within you.
You can find matching colors to your mood using this guide.
Visual Journaling (Draw yourself)
Visual Journaling is perfect for understanding difficult emotions.
Words are sometimes not enough to express what you are feeling; in such cases, the process of drawing yourself and the emotions you feel can help make you feel better.
All you need is a pencil, paper, and a few crayons.
Remember, your art does not need to look professional, draw stick figures of your face and the different emotions that you feel.
You can even add some color to reflect different moods as you draw and lastly pay attention to the thoughts that arise within you.
Assemble a safe space
My three-year-old loves hiding in the closet, it bothered me at first, but now I know that she just wants a quiet place to unwind, I took a note from her and created my own in the laundry room.
Take inspiration from my three-year-old and build yourself a grown-up fortress.
You can add your comfort blanket, pillows, or anything that makes you feel safe and removed from the rest of the world. You can get as creative as you want.
Relax and enjoy some music.
Make yourself a permission slip
According to Brene Brown, personal permission slips put you in charge of your behavior – so you’re giving yourself permission to feel or act a certain way.
To make a permission slip, think of any self-imposed pressures you feel on a day-to-day basis and permit yourself to relax.
Alternatively, think of something you have always wanted to do, but you’ve put off out of fear and make yourself a permission slip to do it.
Keep making them whenever you need to feel brave, and your life will start to change.
Doodle
Doodling is a perfect activity if you want to connect with your inner 5-year-old or to be playful. Life does not need to be serious all the time.
Additionally, studies show that spontaneous doodling can be self-soothing, satisfying, exploratory, memory-enhancing, and promote mindfulness.
All you need is a pen or pencil and a piece of paper and explore shapes, words, or whatever comes up in your mind.
The best thing about doodling is that there’re no rules; your doodle may start with a circle and end up looking like an alien spaceship.
What matters is that you are fully engaged.
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If you have any questions, let us know in the comment section.
Sending you good vibes,
xo.
I never knew that learning about art could help improve mental health while boosting cognitive skills. My friend noticed that one of his colleagues is having trouble concentrating at work because of anxiety. Maybe they should try art therapy by taking art classes in the future.