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Study Finds Making Art Can Reduce Your Stress (No Matter How Skilled You Are)

Study Finds Making Art Can Reduce Your Stress (No Matter How Skilled You Are)

In Kindergarten, just after recess, at the end of the day, or after any “rowdy” activity, my teacher would dim the lights, put on very soft music, set the timer for 15 minutes and pass out coloring sheets. We were not allowed to talk during this time–just color. There was no pressure to finish the picture or “produce” a work of art, it was simply a time to allow us to unwind, calm down and de-stress.

Unbeknownst to me, she was definitely on to something.

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What my teacher understood and was able to tap into was the therapeutic effects of creating art. Today, Art therapy is actually a thing. Research shows that there are legitimate benefits of art therapy even if you are absolutely horrible at all things creative and crafty.

In a clinical setting, art therapist use this medium to help people resolve conflicts, improve interpersonal skills, manage problematic behaviors, reduce negative stress, and achieve personal insight.

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Stress reducing benefits of art therapy

BY: A. SYN
    Photo Credit: A. Syn on Flickr

    Recently, Girija Kaimal, EdD. Assistant Professor of Creative Arts Therapies at Drexel University, conducted a study on the effects that participation in art activities has on stress hormones in the body. The conclusion was simple yet profound: 45 minutes of creative activity significantly lessens stress in the body, regardless of artistic experience or talent.

    “It was surprising and it also wasn’t,”  Kaimal said in an interview with Drexel Now. “It wasn’t surprising because that’s the core idea in art therapy: Everyone is creative and can be expressive in the visual arts when working in a supportive setting. That said, I did expect that perhaps the effects would be stronger for those with prior experience.”

    The research found that cortisol levels (or stress hormones)  of 75 percent of the participants were lowered during their 45 minute art making session. And while there was some variation in how much cortisol levels lowered, there was no correlation between past art experiences and lower stress levels.

    Reaping the benefits of art therapy

    By: SFU
      Photo Credit: By: SFU on Wikipedia.org

      Whether you could give Picasso a run for his money or can barely sketch a stick figure, you can reap the benefits of art therapy. The focus of this exercise is not on the finished product but on the transformative process that occurs during the experience. You don’t need a professional art therapists to reap the benefits of art therapy. Here are a few simple tips to help you become your own art therapist:

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      • Keep it simple. If you know very little about art and don’t consider yourself an especially creative individual, start with a good old fashioned–old school coloring book and a box of crayons or colored pencils. This is a great way to still be creative without actually increasing your stress level trying to create something outside your artistic realm.
      • Paint your feelings. This is another fun and simple way to be creative without the stress of producing a finished product per se. You get to decide what the finish product should be. By painting something intangible like your feelings, you won’t feel limited by your artistic inexperience in the same way you would if you were trying to paint something realistic like a landscape. Just allow yourself to flow freely and paint how you feel.
      • Try a DIY project. This is great for those who are not neccessarily “free flowers.” If you prefer a bit more structure and need to produce a finished product, DIY projects are for you. Remember to ensure the project correlates with your ability and level of expertise. You can try a new recipe, build a book shelf, build a model plane or find something interesting and different on YouTube. Again, perfection is not the destination–it’s about the journey.
      • Draw a picture with your less dominant hand or paint a picture with your toes. This is not just art therapy it is an exercise in hilarity. You will not only create something very unique but you will be completely consumed in trying to master the dexterity to accomplish the task. You will de-stress and have fun simultaneously.
      • Try Journaling. If words are a way that you enjoy expressing yourself, this may be the best creative outlet for you. Try not to focus on grammar, spelling or being entirely coherent and eloquent. Just get it out. You can create lists, journal about your dreams, write short stories, or create perfection (your perfect life, spouse, child, world, etc.). Journaling need not be an everyday activity–just when your mood is right.

      No matter what medium you choose making art is good for the body, mind and soul–even if your creation resembles the deranged scribbles of a grumpy toddler.

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      Denise Hill

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      Last Updated on January 11, 2021

      11 Hidden Benefits of Using Oil Diffusers

      11 Hidden Benefits of Using Oil Diffusers

      Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

      Read on for 11 hidden benefits of using oil diffusers.

      1. Safe Scents That Make Sense

      Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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      2. Stress Relief

      Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

      3. Improved Sleep

      Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

      4. Appetite Control

      Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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      5. Bacteria and Mold Killing

      When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

      6. Decongestion and Mucus Control

      Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

      7. Mosquito Repellant

      Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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      8. Pain Relief

      While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

      9. The New Anti-Viral

      Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

      10. Improved Cognitive Function

      Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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      11. Money Saving

      With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

      Featured photo credit: Jopeel Quimpo via unsplash.com

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