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Knowledge to Action Conversation-Using Art to Heal Recording

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Knowledge to Action Conversation-Using Art to Heal Recording

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https://theartandbeyond.com/10-art-therapy-exercises-to-help-improve-your-mood/

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I am happy to be sharing these art therapy exercises to help improve your mood and help you feel lighter and less anxious. These exercises I learned through a lot of reading and research while working on a project related to Art Therapy.

The exercises on this list are pretty simple ones, that I picked up from different resources (mainly, Essential Art Therapy Exercises by Leah Guzman). I tried them for myself and really found them helpful and doable.

Please note that I am by no means a professional. If you are willing to dive deeper into the subject and learn more about art therapy, please do your research and consider reaching a credentialed art therapist for that.

10 Art exercises to help improve your mood

1. Feeling identification

2. Breathing through lines

3. Favorite song drawing

4. What's your name?

5. Gratitude Check-In

6. Mindful Sketch

7. Emotional landscape

8. My Safe Place

9. Building boundaries, not walls

10. I am Collage

What is Art Therapy?

You must've heard of Art Therapy before, it is an approach that uses art and psychology to treat emotional and behavioral disorders. The process of making art can help you express your emotions and heal what's causing you depression, anxiety, or PTSD (Leah Guzman, ATR-BC, Essential Art Therapy Exercises).

To speak from more of a personal perspective, Art has been an outlet for me during turbulent times, and it has been my first defense when dealing with life's challenges. I found myself in a very complex relationship with painting whenever my mental health was acting up. Painting was my way to connect body, mind, and soul in one creative act. Through art, I was able to visualize what was going on in my mind and learn new ways to change my thinking patterns, which led me to many new perspectives in life.

Generally speaking, you don't need an artistic disposition to practice art therapy exercises, anyone open to learning techniques that foster self-awareness can gain a lot from the experience of doing these art exercises or art therapy exercises.

Why Art Therapy Exercises?

Art is a visual documentation of our thoughts and feelings and these mental images we come up with can offer professionals a roadmap to suggest and find solutions to our problems. But for us as individuals, taking time to sit with our thoughts and work on the body, and mind connection offers a great space for self-regulation. It becomes easier to manage feelings as they arise by choosing a constructive way ( art) instead of a destructive one that often leads to regret (drugs, self-harm...).

Another reason to turn to Art Therapy exercises is that: As cognitive skills improve, problem-solving skills also improve. The creative process enhances decision-making. Throughout the art-making process, you have many opportunities to make decisions when you choose colors, details, and layout.

Physical Benefits of Art Therapy exercises

Stress manifests itself in our physical body as headaches, backaches, tight muscles, shoulder pain, nervous stomach, fatigue, high blood pressure, overeating, or insomnia.

According to a 2016 study by Girija Kaimal, art was shown to have a positive effect on participants' stress levels. In this study, participants had their stress hormone cortisol measured before they made any art. They then had their cortisol levels measured again after a 45-minute session of creating art. A comparison of results showed that 75 percent of the participants had decreased cortisol levels after the art session. The most interesting part of this study is that the participants didn't have any background or experience in creating art.

With this intro being a little too long (sorry not sorry), it's time to move to these art exercises to help you improve your mood.

10 Art exercises to help improve your mood

I- Feeling Identification

It will take you 10 minutes to complete this exercise. It's an easy start, to help you identify and express your feelings (before we move to improve our feelings, we shall always be able to identify them first).
To do this exercise, you will need:

paint crayons or markers (whichever you prefer)

1 sheet of paper

Steps to do this art therapy exercise:
1- Choose a color that reflects how you're feeling today.

2- Draw a circle with that color.

3- In that circle, use lines and shapes to draw an image or images to identify how you're feeling today.

4- Name your art.

If you aren't able to exactly identify your feeling by the end of this exercise, the emotions wheel shall help you do a better job. (make sure you only check the emotions wheel after you're done with the exercise mentioned above).

II- Breathing through lines

Another quick 10 minutes exercise, created to help you raise awareness of your breathing and assist in relaxation.
You will need:

Paintbrush

Watercolors

1 Sheet of thicker paint paper

Cup of water

Steps to do this art therapy exercise:
1- Wet your paintbrush and choose a color to add.

2- Take a deep breath through your nose. Hold your breath while you place your brush in the upper-left corner of the paper. As you exhale slowly, draw a wavy line.

3- Choose either the same color or a different color (don't forget to rinse your brush if it's a different color) and add it to your paintbrush. Take a deep breath in as you place your brush on the paper. This time, as you exhale, make a large circle with one breath.

4- Choose a color, but this time take short breaths in and out. With each exhale, make quick marks or ticks on the paper.

5- Pick a final color and breathe in deeply. Choose your own mark or symbol to add as you exhale.

III- Favorite Song Drawing

I know the most consumed form of art is music, and many people connect to it and feel it affecting their mood either in a boosting or depressing mode.

This exercise is as quick as 5 minutes (most songs are like 3 minutes long, so yeah). Doing this exercise will help you connect your feelings to your senses (the act of drawing).
You will need:

Your favorite song is ready to be played aloud.

Colored pencils or markers.

1 Sheet of paper.

Steps to do this art therapy exercise:
1- Play your favorite song.

2- Use lines and color to express the melody you feel.

IV- What's your name?

A 10 minutes exercise to foster expression and increase self-esteem.
You will need: Steps to do this art therapy exercise:
1- Using big block letters, write your name in any color on your paper from left to right.

2- Think of a positive word that has the same first letter as your name. Add this word to your drawing in any location on the paper.

3- Pick your favorite colors and create a design inside the letters of your name.

V- Gratitude Check-In

Art is not only drawing or painting, writing is an art as well and it's very therapeutic. This exercise increases positive effects on the nervous system although it's a short 5 minutes one.
You will need: Steps to do this art therapy exercise:
In your journal, list five things that happened today for which you are grateful. I highly recommend you do this exercise daily, and take it as a habit, either when you wake up or going to bed.

VI- Mindful Sketch

An easy no-brainer 10 minutes exercise to increase your mindfulness and help you focus on the moment.
You will need: Steps to do this art therapy exercise:
Choose an object near you (such as a mug, plant, or book) and sketch out its shape. Then add as many details as you like.

If you are willing to invest more time into the process of using art as therapy, these next art therapy exercises are for you:

VII- Emotional landscape

A 45 minutes exercise. This is a great opportunity to explore your feelings in a visual symbolic way and gain mastery over your emotions. Can you translate your current emotions into a scene?

This landscape should have a background, middle ground, and foreground (it could be hills, mountains, seas, desert, or a lush garden! Be creative with your visualization).
You will need:

1 Sheet of heavy-weight drawing paper.

Pencil

Paintbrush

Watercolors

Cup of water

Steps to do this art therapy exercise:
1- Sit for five minutes and evaluate your current state of mind. Consider what feelings and emotions are with you at this moment. Think of a landscape that would visually represent your current mood. Feel free to find images in books or on the Internet to inspire you.

2- On the paper, use a pencil to sketch the landscape you've visualized.

3- With a paintbrush, use the watercolors to add blocks of color to your landscape. You can choose to dip your paintbrush in the water to change colors, or to make a particular color lighter or darker.

4- Give your artwork a title.
Questions for Discussion:

Does your painting speak to the emotions you're feeling at this moment?

How long have you been feeling this way?

If you could shrink in size and jump into your painting, where would you land in the image?

Is there a message in your painting?

VIII- My Safe Place

A 50-minutes exercise to relieve anxiety. Creating a safe place on paper can assist you in relieving anxiety when you experience a trigger. A trigger is a noise, smell, or sight that makes you feel panicked because it's associated with a negative experience. Triggers are different for everyone.

The purpose of creating a safe place is to allow you to relax and bring feelings of security to mind. If your trauma was too intense and you find it difficult to think of an image of a safe place, try using a metaphor. Examples include a sunset, a beach scene, or a clubhouse.
You will need:

1 Sheet of heavy-weight paper.

Markers.

Colored pencils.

Oil pastels.

Steps to do this art therapy exercise:
1- Think of a place where you feel most comfortable (outside, inside, or in a fantasy world). For example, the beach may bring you a sense of calm. Or, maybe it's your bedroom. Or, a magical castle.

2- On your paper, use markers, colored pencils, or oil pastels to create this space. Be sure to add details and colors that make you feel at ease.
Questions for Discussion:

Are there associations that make you feel uncomfortable?

Are there places, smells, or people that create positive thoughts and feelings of safety? Identify a few.

Knowing what your triggers are, allows you to prepare yourself for coping with the situation. What other tools, such as talking to a friend, writing in your journal, or meditation, can help you cope?

IX- Building boundaries, not walls

30 minutes will be enough to do this exercise which will help you develop coping skills and regulate your emotions. Sometimes it's difficult to know when to express your emotions to others, but you can learn to meet your needs without overwhelming your family, coworkers, or friends. Having healthy boundaries means knowing where your limits are. For example, you might not want to divulge your personal life to a coworker or a new friend. It's important to step back and look at your needs in every relationship.
You will need:

Markers

1 Sheet of paper

Assorted printed paper (newspaper, wrapping paper...)

Scissors and Glue.

Steps to do this art therapy exercise:
1- Take 30 minutes to identify the limits on where you feel comfortable with the people in your life on physical, emotional, and spiritual levels.

2- Give yourself permission to say no.

3- With the markers, draw yourself in the middle of the paper.

4- Glue the assorted papers around your portrait to create a healthy boundary wall.

5- Identify one person you need to establish boundaries for, and draw them outside your healthy boundaries wall.
Questions for Discussion:

Do you have any walls between you and your friends, coworkers, romantic partners, or children? Are there any walls that prevent you from nurturing yourself?

How big are your walls? Are your walls so high that no one can get in?

How can you create healthy boundaries in order to express your feelings? Is there anything in your life that you would like to say "no" to?

X- I am Collage

I highly recommend this 1-hour exercise, it increases self-esteem and coping skills, and immediately elevates your mood. Identifying all your strengths and unique qualities is incredibly empowering. This collage gives you an opportunity to tap into your greatness and realize the unique things that make you one of a kind.
You will need:

Pen

1 Sheet of heavy-weight paper

Magazines/prints/photos

Scissors and glue

Steps to do this art therapy exercise:
1- Write I AM in the center of the paper.

2- Look in the magazines for words that represent all your positive attributes. Cut them out.

3- Glue the words onto the paper radiating out from the words I AM.

4- Keep this image where you will see it often to increase your self-esteem.
Questions for Discussion:

How does it feel to have all these strengths?

How can you use these attributes in different areas of your life?

You might like checking these blog posts as well:
5 Art Exercises to Boost Your Creativity (even if you're non-artistic) Best Books I behoove you to Read as an Artist
Conclusion

These exercises are guaranteed to elevate your mood and cheer you up, let me know if you try any of them. And if you are interested in reading the book Essential Art Therapy Exercises by Leah Guzman, leave me your email, as well as your preferred format (pdf or epub), and I will send it to you.

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10 Useful Art Therapy Exercises to Help Improve your Mood | The Art And Beyond

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10 Art therapy exercises to help improve your mood: Feeling identification; Breathing through lines; Favorite song drawing; What's your name?

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TED Talk with Malika Whitley founder of ChopArt

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TED Talk with Malika Whitley founder of ChopArt

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How the arts help homeless youth heal and build

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Malika Whitley is the founder of ChopArt, an organization for homeless teens focused on mentorship, dignity and opportunity through the arts. In this moving, personal talk, she shares her story of homelessness and finding her voice through arts -- and her mission to provide a creative outlet for others who have been pushed to the margins of society.

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ChopArt provides dignity, community, and opportunity to middle and high school aged youth experiencing homelessness through multidisciplinary arts immersion and mentorship.

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ChopArt provides dignity, community, and opportunity to middle and high school aged youth experiencing homelessness through multidisciplinary arts immersion and mentorship.

Support our youth next summer by sponsoring one teen to attend our 1 week residential camp next July! $300 allows one teen to have a bed, food, activities and the experience of a lifetime. They'll be able to build relationships with 100 other homeless youth and find mentors in our professional artist instructors.

This camp is an arts immersion experience in theater, music, and dance. Not only are the youth exploring these art media in their performative aspects, but their behind the scenes components such as production, development and marketing to provide a broader scope of career trajectory. If you want to make this experience possible for a teen experiencing homelessness in Atlanta, please click the button below!

If you are interested in supporting our mission, please apply online. All volunteers will receive an orientation and training from ChopArt prior to beginning service. Additionally, for the safety and security of our clients, Direct Service volunteer positions require a background check. All background checks are $15 and must be completed before the start date.
"Children are not the face of New York's homeless. They rarely figure among the panhandlers and bag ladies, war vets and untreated schizophrenics who have long been stock characters in this city of contrasts. Their homelessness is hidden. They spend their days in school, their nights in shelters. They are seen only in glimpses - pulling overstuffed suitcases in the shadow of a tired parent, passing for tourists rather than residents without a home."
ChopArt is a 501(c)(3) nonprofit organization. Donations are tax-deductible to the extent allowed by law.
Tax ID #: 46-0957706. For more information, contact Malika Whitley, CEO & Founder at (404) 889-9432 or info@chopart.org

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ChopArt provides dignity, community, and opportunity to middle and high school aged youth experiencing homelessness through multidisciplinary arts immersion and mentorship.

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Writer/painter Afreen Khundmiri on struggle and hope.

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I was invited as a one of the speakers at Emory University to share my story.

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My best works are often those that take weeks and months to create as lots of different emotions go into the design and creation.

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My Art Time by Teresa, highlights  unity, integrity and inclusion.

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My Art Time by Teresa, highlights  unity, integrity and inclusion.

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Art Classes are the best time I share with new people I meet and friends. Around a table, on any season of the year, in these workshop we share art experiences, stories, laughter and more.

These art sessions that I provide for adults, kids, families and corporate team building events are the best memories I can share with art lovers. Send me a message using the form below if you'd like to find out more info.

"Creativity is contagious, pass it on" - Albert Einstein

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I provide a series of art classes and workshops for adults, kids, families and corporate team building events. Send me a message using the form below if you'd like to find out more info.

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Exhibited painting at Atlanta City Hall in 2019

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Exhibited painting at Atlanta City Hall in 2019

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"The city of Atlanta held its first Day of Religious Pluralism on Thursday 2019, marking the 51st anniversary of the death of the Rev. Martin Luther King Jr. with a continued mission to deepen Atlantans’ understanding of one another, and to promote a safe, respectful and inclusive city."

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Aafreen Khundmiri Daughter of Late Talib Khundmiri visited Dawn High School , Hyderabad

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Reed Charitable Foundation based in Florida.  

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Reed Charitable Foundation based in Florida.  

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Afreen Khundmiri's generosity extends through her donated paintings to numerous non-profit organizations, including the Reed Charitable Foundation. Among their worthy causes, the foundation concentrates on aiding dyslexic children, enabling them to enhance their reading and writing skills.

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Lillah Services, a non-profit organization, is led by Afreen Khundmiri, a founder and executive director. Her journey began in 2011, inspired by her late father's legacy of aiding the less fortunate. After he passed away, she embarked on a mission to combine her art with philanthropy, a reflection of her father's act of hiring less fortunate drop-out students and providing free tutoring at his architecture firm. Afreen sold her first painting, directing all proceeds towards helping those in need. Today, her organization operates under 501c3 status, fueled by a steadfast mission to create positive change.

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Classes

At Jonesy's Place, we facilitate engaging experiences utilizing a variety of visual art mediums. Our art studio provides creative sessions that promote personal development, emotional healing, empowerment, self-care, and social connections in a physical location.

Group Therapy Workshops

We strive to provide accessible services through workshops, custom events, and community-integrated art therapy programs. Jonesy's Place target message includes normalizing art therapy, advocacy for "everyday" client wellness therapy through the arts, and creating a culture of empowerment through custom experiential programs and events.

Individual Art Therapy

Jonesy's Place provides intensive, individualized, one-to-one mental health service for people with serious emotional challenges. Research maintains that therapy is highly effective to those who exhibit mental health issues. At Jonesy's Place, the therapist and the client establish a collaborative relationship that helps the person become a healthier and happier individual.

Expressive Art Therapy

Expressive Art Therapy can help children and adults deal with negative situations, disabilities, and trauma. It can also improve overall well-being and contribute to lowering anxiety and stress, improving self-awareness and self-esteem, strengthening relationships, regulating behaviors, and advancing social skills.

About Jonesy's Place

Jonesy's Place is an innovative provider of therapeutic art services in the areas of assessments, transformative training, and development. This company leads the way on advanced therapeutic modalities in working with community members experiencing situations negatively impacting day-to-day life.

Powered by Rhéma Word Enterprises, LLC

Rhéma Word Enterprises, LLC, is a creative arts and mental health wellness business that enriches the lives of individuals through the creative process, psychological and emotional support. Since its inception in 2014, R.W.E. has helped over 50 companies and countless individuals enhance personal development, coping, artistic, and empowerment skills.

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Jonesy's Place | art therapy | 780 Main Street, Forest Park, GA, USA

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Jonesy's Place is an innovative provider of therapeutic art services in the areas of assessments, transformative training, and development. The art studio is located in Forest Park, Georgia.

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A poetic journey into the life of Kusuma Yayoi using art to heal deep scars and trauma.  Written by Mia Reidel (Arts Mental Health, 2023)

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A poetic journey into the life of Kusuma Yayoi using art to heal deep scars and trauma.  Written by Mia Reidel (Arts Mental Health, 2023)

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How I Used Art To Get Through Trauma (Terry Sullivan/ New York Times)

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How I Used Art To Get Through Trauma (Terry Sullivan/ New York Times)

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How I Used Art to Get Through Trauma (Published 2018)

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My encounter with a gunman on my evening commute led to nightmares and depression. Art helped me recover from post-traumatic stress, and it might help you, too.

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How Art Therapy Is Used to Treat Trauma (The New Times Rwanda)

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How Art Therapy Is Used to Treat Trauma (The New Times Rwanda)

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How Art Can Heal (Girija Kaimal/American Scientist)

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How Art Can Heal (Girija Kaimal/American Scientist)

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Art Therapy Activity For Anxiety, Grounding & Mindfulness (Coepio Healing Arts)

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Art Therapy Activity For Anxiety, Grounding & Mindfulness (Coepio Healing Arts)

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ART THERAPY activity for anxiety, grounding, & mindfulness: Therapeutic art projects at home

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4 Easy Art Projects To Help You Relax & DeStress

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4 Easy Art Projects To Help You Relax & DeStress

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Give any one of these a go....

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4 Easy Art Projects to Help You Relax & De-Stress | Sea Lemon

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Art Therapy & Childhood Trauma (The American Art Therapy Association)

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Art Therapy & Childhood Trauma (The American Art Therapy Association)

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We partner with schools and nonprofit organizations to empower youth through creative projects that are artist-led and shaped by trauma-informed standards.

We envision a world where all young people have access to creative experiences that empower them to imagine a future not limited by adverse experience.

We are experts. Our diverse team of experts stretches across disciplines. We are professional artists and creators, social workers and clinicians, teachers and trauma-informed specialists. This enables us to ensure each project offers high quality arts instruction and is demographically appropriate to create the most extraordinary experience possible.

We cannot do this without our community. From in-kind donations and volunteer time, to art supplies and financial gifts - every bit of support makes the difference in helping Paint Love continue to provide extraordinary arts programming.

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Paint Love is a nonprofit that brings transformational art programming to schools and nonprofits to empower youth and strengthen communities. We connect local artists with our community partners in the Metro-Atlanta area to bring extraordinary art programs.

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Kelly Izdihar Crosby is a multimedia artist and freelance writer. She is inspired by multiculturalism, faith, beauty, and color. Her work celebrates many issues that are dear to her heart: the beauty found throughout our world, uplifting depictions of women of color and Muslim women. A New Orleans native, she obtained her master's degree in arts administration from the University of New Orleans.

Kelly Izdihar has displayed her artwork in various art shows and venues throughout the United States, Canada, and the United Arab Emirates. She was a 2018 Sacred Cypher Creative resident artist for the Inner Muslim Action Network and had her first solo exhibition in 2018 at the National Center for Civil and Human Rights.

She is currently living in Atlanta, Georgia and manages her online business, Kelly Crosby Art, where she sells her original works, prints, and merchandise. She is also contributing writer for Halal Consumer magazine.

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Kelly Izdihar Crosby is a multimedia artist and freelance writer. She is inspired by multiculturalism, faith, beauty, and color. Her work celebrates many issues that are dear to her heart: the beauty found throughout our world, uplifting depictions of women of color and Muslim women.

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Clarkdale Elementary School Project Mural

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Clarkdale Elementary School Project Mural

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2018 Paint Love Title 1 School Project Impact Award: Clarkdale Elementary School

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I always try through my art to find the things that unite us regardless of our origin, religion, color, age, and social status. Other themes have come lately to me and with the reaction of the public, they have made me create and inspire the people around me.

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Afreen Khundmiri, a visionary artist with an inspiring journey, has unveiled her captivating new clothing line that seamlessly merges the beauty of calligraphy with the world of fashion. Her creations not only exhibit aesthetic elegance but also carry a profound message of resilience and empowerment.

At the core of Afreen's new venture lies a compelling narrative. Her struggle with dyslexia during her formative years may have posed challenges, but it also ignited an unwavering spirit to overcome obstacles. Now, through her clothing line, Afreen is showcasing her remarkable ability to transcend limitations and express her creativity in ways that were once thought impossible.

The heart of Afreen's collection lies in the intricate calligraphy that graces each piece. By adorning garments with carefully curated Arabic, Urdu, and Farsi letters and poetic verses, she transforms simple fabrics into mesmerizing works of wearable art. The fusion of elegant script and fashion opens a new chapter where self-expression knows no bounds.

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When I embarked on creating this art piece, my intention was to capture the essence of beauty, grace, and the divine love associated with the swan.

In the background of my piece, I have inscribed the word "Sabr," which means patience. The dervishes themselves are the epitome of patience, love, purity, harmony, and honesty.

Each twirl and turn of the dervishes resonates with me, speaking volumes about their unwavering patience and devotion.
Afreen Khundmiri

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This artwork conveys a profound message about the often overlooked beauty in our surroundings. The dark colors at the center symbolize inner struggles that should not be ignored. Despite this darkness, vibrant colors surround the piece, reminding us to focus on the positive aspects of life. The golden lines, inspired by 'Kintsugi,' represent resilience and finding beauty in imperfection.

The words "shifa" and "sabr" within the artwork convey messages of healing and patience, urging us to remain hopeful. Life is a precious gift, and this piece encourages us to appreciate its vibrant beauty. May this painting inspire you to cherish the world around you and prioritize your mental well-being, embracing life's colors with gratitude.
by Afreen Khundmiri

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Charminar: A monument from Hyderabad, India 

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Charminar: A monument from Hyderabad, India 

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Commissioned order.  Created this piece with plaster to give relief look.  By Afreen Khundmiri

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Inspirational!

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Paint Love Portrait Partner Project created by Joe Dreher