Art therapy can trace its modern roots back to 1942. It was then that Adrian Hill, a British artist who, while recovering from tuberculosis, learned how therapeutic painting and drawing could be. He noted that the practice was engrossing both to the mind and the body. Because it released a patient’s creative energy and had therapeutic benefits, Hill coined the phrase “art therapy.”
People who struggle with depression may have a difficult time putting their feelings into words. The use of art therapy may provide a way for people to express themselves.
Indulging in activities such as drawing and painting can help people break the cycle of negative thoughts by acting as a distraction. There is also a lot of research to suggest that art can help reduce anxiety and depression.
In 2018, a study discovered that students who engaged in colouring or free drawing experienced increased mindfulness and reduced test anxiety.
A 2019 trial indicated that 10 to 12 sessions of art therapy contributed to reduced anxiety and improved quality of life in women diagnosed with anxiety disorders.
Engaging in art can help with depression as well. Various studies suggest that indulging in art can increase dopamine in the body, leading to an improved mood. In a small study conducted in Brazil, elderly women diagnosed with major depressive disorder (MDD) showed significant improvement in depression symptoms after participating in 20 weekly art therapy group sessions.
Here’s a creative activity to help express your emotions and navigate difficult feelings.:
Painting Your Emotions
Materials: Acrylic or Watercolour paints,Paint Brushes,Canvas/Paper
Instructions:
Set up a workspace where you can paint freely without interruptions. Ensure it’s well-lit and has all the materials within reach.
Think about the emotions you want to express. Choose colors that resonate with those feelings. For example, you might use dark, muted colors for sadness or vibrant colors for joy.
Take a moment to reflect on what you're feeling and why. Decide what you want to express through your painting—whether it’s a specific emotion, a general mood, or a combination of feelings.
Begin by applying paint to the paper or canvas without worrying about creating a perfect image. Allow your emotions to guide your brushstrokes. You can use abstract shapes, colors, or patterns to represent your feelings.
Experiment with different brush techniques and textures. The way you apply the paint (bold strokes, soft washes, rough textures) can add depth to your emotional expression.
If you feel inclined, add details or symbols that represent specific aspects of your emotions. For example, jagged lines might indicate frustration, while smooth, flowing lines might represent calm.
After you’ve finished painting, take a moment to look at your artwork. Reflect on how the colors and forms relate to your emotional state. Consider journaling about your experience and what the painting means to you.
Decide if you want to share your painting with others or keep it for yourself. Sharing can foster connection and understanding, while keeping it private allows for personal reflection.
Make sure to clean your brushes and workspace. Organizing your materials can also help you feel a sense of completion and closure for the activity.
Overall, this activity is not only about creating art but also about engaging in a meaningful process of self-discovery and emotional release.
Ready to indulge yourself in more such therapeutic activities?Book a 1:1 session with our therapist and embark your healing journey.
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