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Stress is defined as our body’s response to pressure, often (yet not always) being a negative response. I think of it as the feeling you get when its your turn to speak in front of the class, or when you have an entire essay due at 11:59 pm and its 6:00.

Everyone responds differently to stress. Some cope with it easily, others do not. On a chemical level, humans respond to stress by producing adrenaline and cortisol. These two chemicals induce the fight or flight sensation you have when you're stressed.

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Art therapy is defined as "an integrative mental health profession that enriches the lives of individuals through active art-making, creative process and human experience within a psychotherapeutic relationship". Essentially, you take your mind on a break from all the stress by utilizing your creative processes to create art.

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Art therapy is designed to engage parts of your brain that produce endorphins, as well as the chemical dopamine. This gives the body feelings of euphoria and integrates the body's reward system. All of that considered, it often times suppresses stress chemicals like cortisol, therefore benefiting your mental wellbeing.

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Yes. Yes I do.

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Stress is the feeling of being overwhelmed or unable to cope with mental or emotional pressure.
*Last updated: 17 September 2021
What is stress?

Stress is our body's response to pressure. Many different situations or life events can cause stress. It is often triggered when we experience something new, unexpected or that threatens our sense of self, or when we feel we have little control over a situation.

We all deal with stress differently. Our ability to cope can depend on our genetics, early life events, personality and social and economic circumstances.

When we encounter stress, our body produces stress hormones that trigger a fight or flight response and activate our immune system. This helps us respond quickly to dangerous situations.

Sometimes, this stress response can be useful: it can help us push through fear or pain so we can run a marathon or deliver a speech, for example. Our stress hormones will usually go back to normal quickly once the stressful event is over, and there won't be any lasting effects.

However, too much stress can cause negative effects. It can leave us in a permanent stage of fight or flight, leaving us overwhelmed or unable to cope. Long term, this can affect our physical and mental health.

What makes us stressed?

Many things that can lead to stress: bereavement, divorce or separation, losing a job or unexpected money problems. Work-related stress can also have a negative impact on your mental health. People affected by work-related stress lose an average of 24 days of work due to ill health.

Even positive life changes, such as moving to a bigger house, gaining a job promotion or going on holiday can be sources of stress. If you feel stressed in these situations you may struggle to understand why or be unwilling to share your feelings with others.

What are the signs of stress?

How you might feel

You may feel:

These feelings can sometimes produce physical symptoms, making you feel even worse.

How your body might react

If you're stressed, you may experience:

headaches

nausea

indigestion

digestive problems such as constipation, bloating or diarrhea

shallow breathing or hyperventilating

sweating

heart palpitations

aches and pains.

How you might behave

You may behave differently if you're stressed. You may:

withdraw from other people or snap at them

be indecisive or inflexible

be tearful

have problems getting to sleep or staying asleep

experience sexual problems

smoke, drink alcohol or take drugs more than usual.

If the stress is long-lasting, you may notice your sleep and memory are affected, your eating habits change, or you feel less inclined to exercise.

Some research has also linked long-term stress to gastrointestinal conditions like Irritable Bowel Syndrome (IBS) or stomach ulcers, as well as conditions like cardiovascular disease.

Who is affected by stress?

All of us can probably recognise some of the feelings described above. Some people seem to be more affected by stress than others. For some people, getting out of the door on time each morning can be a very stressful experience, whereas others may be less affected with a great deal of pressure.

Some people are more likely to experience stressful situations than others. For example:

How can you help yourself?

If you're feeling stressed, there are some things you can try to feel less tense and overwhelmed.
1. Recognise when stress is a problem
It's important to connect the physical and emotional signs you're experiencing to the pressures you are faced with. Don't ignore physical warning signs such as tense muscles, tiredness, headaches or migraines.

Think about what's causing your stress. Sort them into issues with a practical solution, things that will get better with time and things you can't do anything about. Take control by taking small steps towards the things you can improve.

Make a plan to address the things that you can. This might involve setting yourself realistic expectations and prioritising essential commitments. If you feel overwhelmed, ask for help and say no to things you can't take on.
2. Think about where you can make changes
Are you taking on too much? Could you hand over some things to someone else? Can you do things in a more leisurely way? You may need to prioritise things and reorganise your life so you're not trying to do everything at once.
3. Build supportive relationships
Find close friends or family who can offer help and practical advice can support you in managing stress. Joining a club or a course can help to expand your social network and encourage you to do something different. Activities like volunteering can change your perspective and have a beneficial impact on your mood.
4. Eat healthily
A healthy diet can improve your mood. Getting enough nutrients (including essential vitamins and minerals) and water can help your mental wellbeing.
5. Be aware of your smoking and drinking
Cut down or cut out smoking and drinking if you can. They may seem to reduce tension but actually make problems worse. Alcohol and caffeine can increase feelings of anxiety.
6. Get some exercise
Physical exercise can help manage the effects of stress by producing endorphins that boost your mood. It can be hard to motivate yourself if you're stressed, but even a little bit of activity can make a difference. For example, you could aim to walk for 15-20 minutes three times a week.
7. Take time out
Take time to relax and practice self-care, where you do positive things for yourself. For instance, you could listen to our podcasts about relaxation to calm your body and mind. Striking a balance between responsibility to others and responsibility to yourself is vital in reducing stress levels.
8. Be mindful
Mindfulness meditation can be practiced anywhere at any time. Research has suggested it can be helpful for managing and reducing the effect of stress and anxiety.
9. Get some restful sleep
If you're having difficulty sleeping, you can try to reduce the amount of caffeine you consume and avoid too much screen time before bed. Write down a to do list for the next day to help you prioritise, but make sure you put it aside before bed. For more tips on getting a good night's sleep, read our guide 'How to sleep better'.
10. Be kind to yourself
Try to keep things in perspective and don't be too hard on yourself. Look for things in your life that are positive and write down things that make you feel grateful.

Get professional help

If you continue to feel overwhelmed by stress, don't be afraid to seek professional help. It doesn't mean you're a failure. It's important to get help as soon as possible so you can start to feel better.

Talk to your doctor about how you're feeling. They should be able to advise you on treatment and may refer you for further help. They may suggest talking therapies such as:

Cognitive Behavioural Therapy (CBT), which can help reduce stress by changing the ways you think about stressful situations

brief interpersonal counselling, which can give you the chance to talk about what causes you stress and develop coping strategies

mindfulness-based approaches.

If your stress is work-related, our page on work-life balance may help. If you feel comfortable, talk to your manager or HR team about how you're feeling to see if they can make changes to your workload or hours. If your workplace has an Employee Assistance Scheme, you could contact them for confidential support or counselling.

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Stress is the feeling of being overwhelmed or unable to cope with mental or emotional pressure. *Last updated: 17 September 2021 Stress is our body's response to pressure. Many different situations or life events can cause stress.

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EXAMPLE ACTIVITIES

On occasion, non-art therapist practitioners might be found to advertise their services as "art therapy." This is an inaccurate use of the term, as art therapy can only be practiced by an individual who possesses the required training, certification, and/or state licensure. Bona fide art therapy is beyond the scope of practice of non-art therapists.
IN WORKSHOPS
Another context in which art therapy may be inaccurately categorized includes professional trainings that furnish a certificate upon completion, which may mislead the participant to believe that he or she can practice art therapy. These sorts of trainings, workshops, and the like, give attendees the erroneous impression that art therapy is a modality rather than a profession.

To prevent this problem, facilitators are advised to adhere to the AATA's Ethical Principles: "When providing training and/or supervision to non-art therapists, art therapists take precautions to ensure that trainees understand the nature, objectives, expectations, limitations, and resulting qualifications of the supervision and/or training as distinct from formal studies in art therapy" (8.6). As such, a disclaimer should be used to alert attendees accordingly.

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Facilitated by a professional art therapist, art therapy effectively supports personal and relational treatment goals as well as community concerns.

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you can find art therapists in a plethora of locations! almost no one has no access to a local art therapist as they are found in hospitals, schools, veteran's clinics, rehab facilities, community clinics, online therapy sites, crisis centers, forensic institutions and senior communities! This streamlines the process of implementing art therapy into ones daily life.

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Art therapy originated with Margaret Naumburg known as the “mother of art therapy". She established the Walden School in NYC in 1915, where art therapy was taught and also provided.

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Anyone can practice art therapy through trained professionals, and often times it seems like that truly is the only way to do so. However it depends on the individual and it depends on the day! some choose to go to professional courses to truly ensure their art therapy is handled correctly, however it can be as simple as drawing in a sketchbook at home. The art to art therapy is its versatility.

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Art therapy, a hybrid field largely influenced by the disciplines of art and psychology, uses the creative process, pieces of art created in therapy, and third-party artwork to help people in treatment develop self-awareness, explore emotions, address unresolved emotional conflicts, improve social skills, and raise self-esteem. Art therapy primarily aims to help individuals experiencing emotional and psychological challenges achieve personal well-being and improved levels of function.

Neither previous artistic experience nor natural artistic ability is necessary for successful treatment, and any individuals seeking the help of a mental health professional may find benefit from art therapy.

History and Development of Art Therapy

Art has been used as a means of communication, self-expression, group interaction, diagnosis, and conflict resolution throughout history. For thousands of years, cultures and religions around the world have incorporated the use of carved idols and charms, as well as sacred paintings and symbols, in the healing process. The establishment of art therapy as a unique and publicly accepted therapeutic approach only took place recently, in the mid-20th century. The emergence of art therapy as a profession arose independently and simultaneously in the United States and Europe.

The term "art therapy" was coined in 1942 by British artist Adrian Hill, who discovered the healthful benefits of painting and drawing while recovering from tuberculosis. In the 1940s, several writers in the mental health field began to describe their work with people in treatment as "art therapy." As there were no formal art therapy courses or training programs available at that time, these care providers were often educated in other disciplines and supervised by psychiatrists, psychologists, or other mental health care professionals.

Contributors to the Field

Margaret Naumburg, Hanna Kwaitkowska, Florence Cane, Edith Kramer, and Elinor Ulman were five influential writers of the 1940s who made significant contributions toward the development of art therapy as a recognized field.

Margaret Naumburg, often described as the "mother of art therapy," established the Walden School in her home city of New York in 1915. She is widely viewed as the primary founder of the American art therapy movement. Naumburg believed children who were allowed to express themselves creatively and pursue subjects of interest to them would experience healthier development. Influenced by the psychoanalytic movement prevalent at the time, Naumburg began to view the creative process as a methodology similar to verbal expression-a means of unearthing repressed, unconscious thoughts and emotions. She believed once the symbolic expression of a person's state of mind was combined with the cognitive and verbal aspects of experience, healing could take place. Both this expression and healing were believed to be able to occur in an art therapy session. She wrote several influential books on art therapy, including Studies of the "Free" Expression of Behavior Problem Children as a Means of Diagnosis and Therapy (1947), Schizophrenic Art: Its Meaning in Psychotherapy (1950), and Dynamically Oriented Art Therapy: Its Principles and Practice (1966). These and other publications by leading contributors in the field are still used and referenced today as original sources in art therapy literature.

Hanna Kwiatkowski, another major contributor, was born in Poland and educated throughout eastern Europe. A talented sculptor and artist, Kwiatkowski eventually moved to the United States and began working at the National Institutes of Mental Health, where she bridged the gap between her passion and her profession by introducing art into the therapy sessions she conducted with families.

As a result of these sessions, Kwiatkowska found the creative expression of drawing to allow family members to better identify their roles and status within the family. She also saw the significant therapeutic benefits of the drawing process. Although she had originally hoped to use her art therapy to help treat individuals facing intellectual challenges, Kwiatkowska discovered her technique also provided relief to families and individuals who who faced moderate psychological issues and dysfunctions.

Other contributors include Florence Cane, an art educator who utilized teaching methods emphasizing the importance of free artistic expression and encouraging emotional creativity, and Edith Kramer, who proposed the more process-oriented art-as-therapy approach that defined goals of supporting the ego, helping the development of identity, and fostering growth. Finally, Elnor Ulman established the first art therapy journal in the United States and initiated one of the earliest training programs in the field.

Health Issues Treated by Art Therapy

Art therapy has been shown to benefit people of all ages. Research indicates art therapy can improve communication and concentration and can help reduce feelings of isolation. This type of therapy has also been shown to lead to increases in self-esteem, confidence, and self-awareness.

Positive results in art therapy may often be achieved by those facing issues such as:

Because art therapy allows people to express feelings on any subject through creative work rather than with speech, it is believed to be particularly helpful for those who feel out of touch with their emotions or feelings.Individuals experiencing difficulty discussing or remembering painful experiences may also find art therapy especially beneficial.

Recent research suggests art therapy may help individuals diagnosed with schizophrenia see improvement of some of their symptoms, although trials are still being conducted.

The memoir, Sybil, and two movies of the same name, describe a woman diagnosed with dissociative identity disorder who, through the use of art, appeared to gain greater insight about her alters and trauma she had experienced in childhood. Painting both provided an outlet for Sybil and her alters to express feelings and rediscover memories of the trauma, which could then be discussed in therapy.

Melinda, the main character of the 1999 young adult novel, Speak, uses art to cope with traumatic mutism -her inability to speak following a traumatic event-and isolation.

Art Therapy Techniques and Exercises

Certified art therapists will typically have a comprehensive understanding of the powerful effect that the creative process can have on those in therapy. Art therapists often use psychological, spiritual, and artistic theories in conjunction with clinical techniques to achieve the desired therapeutic outcome. The approach has proven to be beneficial even for non-verbal individuals and professional artists. Common techniques used in therapy include:

Painting

Finger painting

Doodling

Scribbling

Sculpting

Drawing

Using molding clay

Carving

Making pottery

Making cards

Using textiles

Making collages

Art therapy can help people express those thoughts, emotions, and experiences that may be difficult to speak about. In a 2004 study, thirty-two women with heart disease were first interviewed and then asked to individually illustrate the illness. The resultant drawings were grouped into three categories: (1) the heart at the center, (2) the heart in the lived body, and (3) heart disease as a social illness. The use of color, spatial arrangement, and composition were analyzed, and the drawings ultimately helped health care professionals better appreciate how each woman understood her condition and provided insight on how to best to approach each case.

Illness is often closely associated with intense emotions, and tactile techniques, such as working with molding clay, may provide a refuge from these feelings. These activities have also been shown to be effective in revealing unconscious material, providing cathartic release, and promoting verbal expression.

A study in which women with cancer were encouraged to engage in various visual arts exercises and techniques found that the participants benefited in four key ways. While the women initially experienced a number of illness-related challenges such as loss of confidence, loss of sleep, and altered social relationships, after the study they reported an increased focus on positive life experiences, increased self-worth, maintenance of social identity (as opposed to being defined by cancer), and an increased ability to express their feelings in a symbolic manner.

Numerous other clinical reports have supported the therapeutic benefits of art therapy. Chronically ill individuals have reported better health and well-being, and people with breast cancer have reported a decrease in negative emotions and an increase in positive emotions. Further, individuals undergoing hemodialysis treatment reported reduced depression, and people adversely affected by trauma have reported lower levels of stress, less compassion fatigue, and an increased sense of purpose.

Art therapists work to help individuals, families, groups, and communities become more in touch with their emotions. Art therapy has become an integral part of many rehabilitation centers, mental health facilities, crisis centers, private practices, schools, and various other social and community institutions that strive to promote health, wellness, and growth.

Art Therapy vs Expressive Arts Therapy

Distinguishing between art therapy and expressive arts therapy may be somewhat difficult, as both approaches utilize a wide variety of therapeutic techniques to provide mental and emotional relief.

Art therapy often incorporates techniques such as painting, finger painting, drawing, sculpting, and carving. Art therapy has become an integral part of many rehabilitation centers, mental health facilities, crisis centers, private practices, schools, and various other social and community institutions that strive to promote health, wellness, and growth. Since art therapy focuses primarily on the visual arts, it is considered a single modality therapy. Expressive arts therapy is considered a multi-modal approach because it integrates techniques from many different artistic modalities. To illustrate, an expressive arts therapist may integrate therapeutic principles and tools from poetry therapy, dance and movement therapy, music therapy, and even art therapy in one therapeutic session.

Another noteworthy difference between the two approaches is the final product: At the end of an art therapy session there is likely to be a tangible product (such as a painting, drawing, or sculpture). Expressive arts therapy is not limited to the visual arts and so the primary means of expression may be visual, tactile, or auditory. The created product may be tangible or intangible, depending on the technique used.

Art Therapist Training and Accreditation

Art therapy practice requires a knowledge of the visual forms-drawing, painting, sculpture, and so on- as well as the creative process, human development and psychology, and counseling theories and methodology.

Those who practice art therapy, even at the entry level, must have earned at least a master's degree from an accredited institution. The Educational Program Approval Board (EPAB) uses academic standards set by the American Art Therapy Association (AATA) to evaluate the compliance of art therapy programs with the recommended requirements. Additionally, the body providing accreditation to the tertiary-level institution must be approved by the Council for Higher Education Accreditation (CHEA).

The Art Therapy Credentials Board (ATCB) was established in 1993. The primary goal of the ATCB is to safeguard the interests of the public by ensuring that practicing art therapists meet and maintain required ethical and quality standards. The ATCB does this by offering three professional credentials to individuals desiring to be art therapists:

Registered Art Therapist (ATR): This confirms the therapist has taken and satisfactorily completed graduate-level courses in art therapy and gained post-graduate clinical experience under the supervision of a qualified mentor.

Board Certified Art Therapist (ATR-BC): This is the highest credential an art therapist can earn. Applicants are required to successfully complete a national exam to highlight their complete understanding of the clinical skills and theories associated with art therapy.

Art Therapy Certified Supervisor (ATCS): This advanced supervisory credential may be earned by experienced Board Certified Art Therapists.

Art therapists who have earned their credentials at the ATCB are required to adhere to the institution's code of professional practice. At present, the ATCB database contains over 5000 credentialed art therapists.

Limitations and Concerns of Art Therapy

One of the major concerns of art therapy is the effectiveness of the approach. Though many support its efficacy, others are skeptical. Adults in particular may not be inclined to cooperate fully and openly with the treatment process or may refuse this type of treatment entirely. Additionally, some individuals may believe they are not creative or artistic enough for the treatment to be successful, although the goal of treatment is to express one's thoughts and emotions, not produce artistic masterpieces. The effectiveness of art therapy may also be criticized, due to a lack of supporting empirical evidence.

Those who do proceed with art therapy treatment may find they have to commit to a series of sessions before they begin to experience the therapeutic benefits of the approach. Other concerns include the costs associated with the purchase of needed tools, media, and other materials. Obtaining a suitable setting for therapy to take place (especially if fluid media, special lighting, or other specialized equipment is used) may also prove challenging.
References:

1. American Art Therapy Association. (n.d.). History and background. Retrieved from http://www.americanarttherapyassociation.org/aata-history-background.html

2. American Art Therapy Association. (2013). What is art therapy? Retrieved from http://www.arttherapy.org/upload/whatisarttherapy.pdf

3. Art Therapy Credentials Board. (n.d.). About the credentials. Retrieved from http://www.atcb.org/Public/AboutTheCredentials

4. Center for Health and Healing. (2011). Art therapy - history and philosophy. Retrieved from http://www.healthandhealingny.org/complement/art_history.asp

5. Arts therapies. (2014, September 27). Retrieved from http://www.mentalhealthcare.org.uk/arts_therapies

6. Child Art and Psychological Perspectives. (n.d.). Retrieved from http://uir.unisa.ac.za/bitstream/handle/10500/1919/04chapter3.pdf

7. Rubin, J. A. (1999). Art therapy: An introduction. Philadelphia: Taylor & Francis.

8. Stuckey, H. L. & Nobel, J. (2010). The connection between art, healing and public health: A review of current literature. American Journal of Public Health, 100(2), 254-263.

9. Thompson, G. (n.d.). The Hidden Paintings of Shirley A. Mason ... Sybil. Retrieved from http://www.hiddenpaintings.com

10. Trevisani, F., Casadio, R., Romagnoli, F., Zamagni, M. P., Francesconi, C., Tromellini, A., Di Micoli, A., Frigerio, M., Farinelli, G. and Bernardi, M. (2010). Art in the hospital: Its impact on the feelings and emotional state of patients admitted to an internal medicine unit. The Journal of Alternative and Complementary Medicine, 16(8), 853-859.

11. Vick, R. M. (n.d.). A brief history of art therapy. Retrieved from http://areas.fba.ul.pt/jpeneda/Briefhistoryat.pdf

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Art therapy, a hybrid field largely influenced by the disciplines of art and psychology, uses the creative process, pieces of art created in therapy, and third-party artwork to help people in treatment develop self-awareness, explore emotions, address unresolved emotional conflicts, improve social skills, and raise self-esteem.