Art Therapy for Wellness

Art is deeply ingrained in our genetic makeup and has been a part of human existence for approximately 40,000 years. We often overlook the transformative potential of art therapy.

Art is a nourishing activity that allows us to check in with our emotions and well-being. When words fail to capture our emotions, creative expression can aid us. Leaping to produce something on a blank canvas requires courage and can provide a glimmer of hope even during the bleakest times.

Art Therapy is a unique approach that utilises the power of the creative process to enhance mental, emotional, and physical well-being. Through artistic self-expression, individuals can authentically and imaginatively address their issues, leading to personal fulfilment.

Let’s quickly explore the profound benefits of art therapy backed with scientific evidence.

1. Stress Reduction and Relaxation: Numerous studies have shown that art therapy can significantly reduce stress levels. A meta-analysis conducted by Stuckey and Nobel in 2010 found that art therapy interventions were associated with decreased stress and anxiety and improved overall psychological well-being.
2. Emotional Expression and Processing: Art therapy provides a safe space for individuals to express and process complex emotions. A study published in the Journal of the American Art Therapy Association by Kaimal, Ray, and Muniz in 2016 demonstrated that art-making significantly improved emotional well-being and a greater ability to express emotions effectively.
3. Enhancing Self-Exploration and Self-Awareness: Art therapy fosters self-exploration and introspection, leading to heightened self-awareness. Research conducted by Wood et al. in 2018 revealed that art therapy interventions contributed to increased self-reflection, self-discovery, and personal growth.
4. Cognitive Improvement and Mindfulness: Art therapy can enhance cognitive abilities and promote mindfulness. A study published in Frontiers in Psychology by Bolwerk et al. in 2014 found that art-making improved attention, concentration, and enhanced mindfulness, leading to improved cognitive functioning.
5. Physical and Psychosocial Well-being: Art therapy’s benefits extend beyond mental and emotional well-being to physical and psychosocial realms. Research by Van Lith et al. in 2016 demonstrated that art therapy interventions improved physical health, reduced pain perception, and enhanced social interaction among participants.

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My Personal Art Therapy Project

✴️ Step 1: For my first art project, I chose to work with a glue gun, a canvas, and some acrylic paints. I’m drawn to acrylic paints because they offer various vibrant colours and can be used in multiple ways. What I find particularly fascinating is how colours can convey different emotions, allowing me to express myself through my artwork. I incorporated a glue gun into my project to add a unique touch. It provides a distinctive way of creating art with a three-dimensional effect, where certain elements protrude from the canvas, adding depth and visual interest.

✴️ Step 2: I started using the glue gun to make lines on the canvas. Then, I began creating the roots of a tree as a symbolic representation of myself. The roots ascend into a sturdy trunk while the branches extend outward, reaching the top. These elements signify different aspects of my life. The roots represent my experiences, childhood memories, background, upbringing, and education, all of which have shaped who I am today. They remain hidden, growing beneath the surface, symbolising the accumulation of experiences over time. The trunk represents what is visible to the outside world, while the branches represent my emotions, feelings, and moods, branching out in various directions.

✴️ Step 3: When the glue gun has formed the tree, I leave the canvas for 10 minutes.

✴️ Step 4: For my chosen colour palette, I chose a combination of blue and white to lighten the shade and a subtle hint of yellow. The blue hue represented the low feelings, anxiety, and tiredness I experienced at certain times. These emotions can be traced back to both my childhood and adulthood. I encountered workplace bullying, and a toxic environment exacerbated my anxiety levels and adversely affected my physical health.

✴️ Step 5: Towards the bottom of the canvas is a mixture of yellowish and greenish hues, symbolising how I have transformed my experiences into more positive outcomes. It has always been my personal goal to prove that I can succeed despite facing negative circumstances. One significant source of inspiration for me has been my remarkable mother. Witnessing her unwavering determination and hard work as she pursued her education and built a successful career while raising my brothers. I had a profoundly positive impact on my mindset and ambitions. She became a good role model, reminding me that I can overcome obstacles and achieve my goals with perseverance and dedication.

✴️ Step 6: at the bottom right-hand side, I used a yellow colour to represent my funny, childish, creative, happy side, especially when I am around my daughter—the passion I have for creativity, nature and being active.

✴️ Step 7: To achieve a vibrant pink shade, I mixed red paint with a touch of white and a hint of yellow. Pink is special to me as it represents the state of being I always aspire to embody. It embodies tranquillity, happiness, and confidence, empowering me to take on the world. It signifies being comfortable in my skin and embracing my identity as a hard-working introvert who finds beauty in the little things and derives joy from helping others.

I find solace in the saying that progress often emerges from struggles and hardships. Just like how beautiful diamonds are formed under immense pressure and temperature, we can choose to shine brilliantly despite the challenges we face. It serves as a reminder that even in the face of adversity, we can transform and rise above, emerging as resilient and extraordinary individuals.

My reflections: While working on this project, I realised and appreciated my inner strength as an individual. It reminded me that shifting our perspective and reframing our thoughts about challenging situations is possible.

I feel incredibly fortunate to have supportive and loving people, including my family. I understand that not everyone has the same circumstances, and there are countless ways to explore and express creativity. I encourage you to try this.

To conclude

Art therapy can be a powerful tool for improving overall well-being. Engaging in artistic activities provides a creative outlet for self-expression, enabling individuals to communicate their emotions, thoughts, and experiences nonverbally.

This form of therapy encourages self-reflection, promotes stress reduction, and enhances self-esteem. Through creating art, individuals can gain insight into their emotions, process trauma, and find a sense of control and empowerment.

Art therapy also fosters relaxation and mindfulness, allowing for increased self-awareness and a greater understanding of emotional balance. Art therapy offers a unique and practical approach to enhancing mental, emotional, and physical health.

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