What Are Art-Based Methods of Anxiety Treatment?
When you think of art, the first thing that comes to mind might be museums, paintings, or some line of work pertaining to a professional artist.
What may not be assumed is that art-based methods can be used as a treatment approach for different mental health conditions. While that may sound a little nerve-wracking if you’re not an artist, fear not!
Contrary to belief, unskilled people may actually benefit more since it’s not considered “work.” Partaking in art-based methods could actually be more fun, enjoyable, and even cathartic.
What Is Art Therapy?
According to the American Art Therapy Association, art therapy can be defined as “an integrative mental health and human services profession that enriches the lives of individuals, families, and communities through active art-making, creative process, applied psychological theory, and human experience within a psychotherapeutic relationship.”
It is an approach that uses creativity and other pathways in the brain to promote healing for many mental health conditions, including, but not limited to, depression, stress, PTSD, phobias, and anxiety. This creative outlet allows your neurological system to relax and take a breath.
Art Based Methods
Mandala Drawing
The term mandala is Sanskrit for circle. The idea is that you have a central place, with no breaks, to focus on. Once you have your circle, the object of the task is to fill it in however you are feeling at the moment.
The outer line acts as a boundary to give a sense of control. The inside is based on your energy. You can use patterns, colors, or shapes. There is something calming about working around a circle in this process.
Adult Coloring Books
Anxiety stems from a loss of control or inability to find control. With coloring books, you are given the outline and an established expectation. There is no guesswork in what you are supposed to do. Plus focusing on a simple task can pull your focus away from the stress and anxiety you are feeling. It also keeps you present and grounded.
Doodles And Drawing
If you don’t need a clear guide map for this activity, freehand doodling or drawing can be a great outlet. There is no expectation, no control needed. It is solely based on your emotions at the time. It can be a good release of anxious energy while distracting from the anxiety. Jog your memory for a minute…have you ever scribbled or doodled during a class or work meeting? There’s a reason that mindlessly happens. It’s an easy outlet.
Collage Work
This is great for beginners up to advanced artists. It is easy to complete, doesn’t require a specific skill set, and can be created with any number of resources. It can be simple, like a mood board with magazine clippings on a flat poster or multi-media on varied surfaces. With this, you can incorporate a number of senses into the task as well; sight, touch, and possibly smell. The choice is yours, and you can let your emotions and creativity drive you.
Expressive Arts
There are also more expressive arts that might require a class or group setting. These types of activities include dance therapy, music therapy, sculpting, creative writing, or some combination of multiple methods.
The Bottom Line
Trial different means and methods until you find something that clicks with your anxiety. The goal is relaxation and distraction while still being present. Keep it as simple as you’d like or as complex as you wish. Your artwork is made for you and you alone. The goal is not to impress anyone, so perfection is not necessary. Have fun with it.
If you struggle with anxiety and this sounds like something of interest to you, let’s talk further about the benefits of art therapy.