When they hear the words therapy or counselling, most people imagine they are lying on the couch and talking to a psychologist about their problems. However, art therapy provides an interesting alternative that focuses less on words, but places more emphasis on the creative process and individual expression. The most effective way to reap the benefits of art therapy is to work with a trained therapist. That said, it's always a good idea to start exploring the benefits of art therapy by trying out a few projects on your own.
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Method 1 of 5: Exploring Art Therapy
Step 1. Learn the meaning of art therapy
Before starting art therapy, it's best to understand what's going on in this process. In psychology, art therapy is a type of psychotherapy, counseling technique, and rehabilitation program that encourages people to create art to improve their physical, mental and emotional health.
The central idea behind art therapy is that expressing oneself through art can be used to help people reduce stress, deal with trauma, solve problems, and understand their feelings and behaviors better
Step 2. Evaluate the advantages of this approach
As you prepare to undertake art therapy, it is important to consider some of the potential advantages of this approach:
- On a basic level, art therapy can help reduce stress levels, improve mood, and improve your overall mental health. This approach often teaches you about yourself and makes you aware of things you don't consciously admit.
- Not everyone is comfortable talking about themselves or participating in traditional counseling and therapy. Such people can use art therapy to express their feelings and emotions. One of these features of art therapy will work very well with children who may not yet have the vocabulary to express how they feel or are shy and withdrawn.
- Another benefit of art therapy is that it can be done alone or in a group. In addition, you can do art therapy on your own, or work with a trained art therapist who will teach you how to participate in art therapy, guide you through self-analysis, and ensure you get the most out of addressing your particular needs.
Step 3. Determine if art therapy is right for you
While everyone can benefit from art therapy and you don't need to be a skilled artist, psychologists have found that art therapy can be especially beneficial for the following groups of people:
- Children who may not have the vocabulary to express what they are feeling or thinking.
- People who are shy and withdrawn, or don't feel comfortable talking to a therapist or counselor.
- People suffering from autism, dementia, cognitive disabilities, and traumatic brain injuries.
- Victims of violence, as well as people with mental illnesses such as post-traumatic stress disorder, bipolar disorder, and anxiety disorders.
Step 4. Work with a trained art therapist
While you can do art therapy exercises on your own, working with a trained art therapist is beneficial, especially in the early stages. They will teach you how to participate in art therapy, and make sure you do exercises and therapy that suit your particular needs.
- If you are diagnosed or believe you have a mental illness, you may benefit more from working with a trained professional therapist who can treat your condition and help you feel better as soon as possible.
- Trained arts therapists often have master's or doctoral degrees in psychology, counseling, or arts education. More and more colleges and universities are also developing degree programs that are focused specifically on the field of art therapy.
Step 5. Find an art therapist
Art therapy is practiced in hospitals, rehabilitation centers, schools, crisis centers, nursing homes, and private practices. If you want to do art therapy and work with a trained art therapist, here are some tips to help you find a therapist:
- Look for an art therapist who is licensed or registered with a credible art therapist association online. This association will make it easier for you to find information about art therapists trained in your area.
- If you've heard of an art therapist or mental health professional using art therapy, make sure that they have credentials that are recognized in Indonesia.
- Many therapists discuss their training and specialization on their websites or on their online profiles. Study this information to see if they mention experiences with art therapy. You can also contact the therapist's practice and ask if they use this approach.
Method 2 of 5: Doodling with your eyes closed
Step 1. Relax
Before starting the exercise, it would be better if you relax for a few minutes by listening to soothing music, meditating, doing yoga. You will feel more comfortable and relaxed while working on projects.
Step 2. Gather a large sheet of paper and something to color
Spread a large sheet of paper on the table and tape it down so it doesn't slide around when you start scribbling. Also look for colored pencils, crayons, or markers, or pastel chalk that you can use to color on paper.
Set up several different colors so you can choose what you want to use when working
Step 3. Choose a color
Choose a color and position the tip of a crayon, marker, or pencil in the center of the paper.
Step 4. Close your eyes and start doodling
With your eyes closed, doodle for about half a minute.
If you're worried that you're not creative or artistic enough for art therapy, doodling can be a good way to start. People usually feel comfortable doodling because we all did it when we were kids
Step 5. Open your eyes and examine your drawing
When you open your eyes, examine the image carefully.
- Hanging it on the wall or hanging it in the fridge and observing it from a distance will give you a better perspective.
- Try to see it from different angles too.
- All this about you. So don't criticize your artwork. After all, you draw with your eyes closed!
Step 6. Select a shape, figure, or area in the image and color it
Select a specific part of the image and color these areas while adding details to make the image clearer.
- You don't have to limit yourself to just one color.
- At this stage, you can keep your eyes open.
Step 7. Hang your handiwork
Once you've finished coloring the selected area, hang the image somewhere and think of a title for the piece.
Method 3 of 5: Designing a Self-Portrait
Step 1. Decide what you will use to create the self-portrait
Have your drawing tools, collage material, or whatever else you'll be using to create the self-portrait with you. All materials can be used.
If you're not comfortable with art projects or have doubts about your artistic abilities, collages are an interesting way to create self-portraits. You can use pictures from magazines or newspapers, or add objects, scrap paper, and different pieces of material
Step 2. Make a self-portrait
Start creating a self-portrait using the materials, images, or objects you choose. This exercise is a way to communicate how you see yourself. So you don't have to think about or worry about how other people perceive you.
Step 3. Set limits
Some people find the idea of creating a self-portrait a difficult or confusing activity. Therefore, it is helpful to ask specific questions or set boundaries to narrow the focus of the project. Here are some questions you can focus on for this exercise:
- What do you think is your best quality?
- What do you want to improve?
- What do you want to be remembered as?
- You can repeat this art exercise using a different question each time and then collect and analyze the various self-portraits you create.
Step 4. Reflect on your self-portrait
Once you've finished your self-portrait, it's time to reflect on the image. You can refer to this section of the article on how to analyze your work, or ask the following questions:
- Why did you choose the materials, images or materials you use?
- What kind of themes or patterns can you capture from your self-portrait?
Step 5. Share your self-portrait with friends
Analyzing self-portraits with friends can be a fun and informative exercise. So why don't the two of you share a self-portrait and discuss what prompted you to create the image you are producing.
Working with someone who can make the project you're working on is less intimidating and can help you feel more comfortable
Method 4 of 5: Make a Picture Book to Calm Yourself
Step 1. Prepare the necessary equipment and materials
To complete this project, you will need 10 to 20 sheets of quarto-sized paper, scissors, glue, magazines, catalogs, and other collage material.
If you don't want to stick the pictures or other materials you've gathered onto paper, you can use cloth or other materials. Pour out your creativity
Step 2. Think about what calms you down
Take a few minutes to think about certain smells, tastes, sounds, places, people, and experiences that make you calm, happy or relaxed. Record your ideas.
Step 3. Find and cut out related images
Using magazines, catalogs, photos, newspapers, or other collage material, identify images that relate to things that make you comfortable. Cut out the image and set it aside.
- For example, if you find the beach relaxing, look for images of the ocean, seashells, or coconut trees.
- You will need a number of pictures to fill the pages of the book, so cut out lots of pictures. You can discard pictures that you don't use or that no longer fit pasted into the book.
- If you find several related images, you can group them together so that it will be easier for you to organize and organize your book.
Step 4. Glue the image onto the paper with glue
Once you've organized the images to your liking, paste them or attach them to the book's pages.
There is no right or wrong way to group images in this exercise. Just do what makes you comfortable
Step 5. Make the cover
Design the cover for your book using the same collage technique.
Step 6. Organize your book
Once you've created the cover, you can start assembling the book. Sort and arrange the pages according to taste.
Punching holes in the pages of a book and inserting it into a binder is an easy and inexpensive way to organize a book, but you're free to get creative
Step 7. Reflect on the book
Study your book and make notes about your thoughts and feelings. Here are some questions to get you started:
- What feelings do certain images evoke?
- What thoughts come to mind when you see these pictures?
- What type of image do you like?
- What image did you not choose to include in the book and why?
Step 8. Keep adding pages to the book
Add pages and pictures to the book over time to multiply them and make a note of how the pictures you choose change over time.
Step 9. Get your book out when you feel the need to cool off
When you're feeling stressed, upset, or depressed, pick up a self-soothing book you've made and look through the pictures. Think about why the pictures calm you down.
The practice of adding book pages can also relax you
Method 5 of 5: Analyzing Your Work
Step 1. Ask yourself about your work
An important part of art therapy is analyzing your work and asking critical questions about the project you are working on. Here are some suggested things to consider when analyzing a project:
- What feelings is your work trying to convey to you?
- Does the picture look happy, depressed, crazy, and so on?
- Does the work express different feelings?
- How is this feeling conveyed through a particular color, image, or shape?
- Ask yourself what would the picture say if it could speak?
Step 2. Choose a specific section of your project or work
Choose a particular aspect of your project that you find interesting or unimportant.
Step 3. Rework that part of your project
Create a new piece inspired by the area or section you selected. Add more details, include different images, and change the colors. After that, you can re-analyze the work and ask yourself about the changes you made.
Step 4. Record your responses to the initial work
Using the same approach or exercise you first used, try creating a new image or project. Then you can compare the two works and evaluate how they convey different feelings.
Step 5. Save the project you created
Don't throw away your work. Instead, keep it in a place where you can pick it up, look around, and consider how your artwork and feelings have changed over time.
The process of regularly analyzing artwork will teach you how to observe yourself and this ability is useful for recognizing and managing certain behaviors. Old projects may take on new meaning as you analyze them further
Tips
- You don't need to be a skilled artist or have art experience to get involved in art therapy.
- If you are one of those people who have difficulty expressing or sharing feelings through traditional counseling and therapy methods, art therapy may be an excellent option for you.
