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20 Art Therapy Activities You Can Try At Home To Destress

20 Art Therapy Activities You Can Try At Home To Destress

“Art washes away from the soul the dust of everyday life.” – Pablo Picasso

Art therapy is a broad term used to refer to the practice of creating as a way to heal wounds of the mind or spirit. While art therapists are employed with increasing frequency at hospitals, nursing homes, in schools, and in treatment programs for a wide swatch of ailments, the rejuvenating, stress-busting results of such a practice are something we can all benefit from.

Invite your creative side out to dance with these 20 art therapy ideas you can pursue at home:

Design a postcard.

http://chelswireart.blogspot.com/2011/04/art-therapy-without-borders.html

    Have something to say? Give your words extra dimension by literally decorating them yourself. Writing to a person who caused you pain? Consider burning or otherwise destroying the postcard when you’re finished, as a symbol of your decision to move forward. Have the need to send it, but don’t want to invite them back into your life? Mail your anonymous thoughts to Post Secret.

    Give thanks with cards of your own.

    TY card

      Focus on words and thoughts of gratitude, of your own design. Pick up a stack of blank cards and envelopes at a paper or craft store, or simply embellish a pre-made card. Consider offering thanks to those helping you through current troubles, or those who have helped you in the past. Already said “thanks” in person? A card is nice way to let folks know that they made a lasting impact.

      Cut and paste a collage.

      Collage

        Not sure what to do with those advertisements and circulars scattered around the house? Take a pair of scissors to them, and let your imagination run wild. If you are seeking encouragement in a particular area – love, finances, body image, and so on – zero in on images that cause you to feel uplifted and positive, or ones that embody your goals. Use them as pieces of the larger puzzle of both your collage and healing.

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        Make a digital collage.

        Digital collage

          Short on art supplies, or simply more of a computer person? Fire up your laptop, and download one of many free collage programs. You can create a collage from your own photographs and memories, or conduct an online search to find images that resonate with you. Programs such as Photoshop will provide the most options, but more rudimentary programs such as Photoshop Elements, PowerPoint or some Adobe platforms offer enough for a first effort.

          Draw in response to music.

          Music drawing

            Music is a form of art that is often said to move souls. Energize, relax, and otherwise give attention to yours by simply putting a pen or pencil to paper and moving it as the rhythm dictates. Sharp, staccato music may prompt you to draw jagged edges or bold lines; softer rhythms may encourage you to draw waves. Instrumental music is generally a more effective stress-buster than music with lyrics, because the mind is allowed to relax without distraction. If more formalized or finite images begin to emerge, allow it – the point of the exercise is to allow for creation without expectation or restraint.

            Bring a motivational message to a colorful life.

            Visual Journaling

              Do you have a phrase or saying that makes you feel uplifted?  Cut the words out of magazines and arrange an encouraging display. Don’t have a “go to” phrase? Find generic words, such as “happy,” “joy,” “inspire,” and start with a general display of words. Crack open old journals for inspiration, or start a new art journal for your new creations.

              Move those magnetic words around.

              Fridge art

                There is art in manipulating the written word, too. Tap into your inner poet and give yourself something nice to read every time you open the refrigerator door, with fridge art. A box of words can be rearranged in a seemingly infinite number of combinations. For only a few dollars, pick up boxes with theme-based verbiage, or boxes that include graphic images. Running low on inspiration?   Post a poem or story that resonates with you – just because someone else is the author, doesn’t mean you can’t still reap the relaxing rewards.

                Bedazzle the box.

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                Box

                  Most of us have a box of memorabilia tucked away somewhere (or bits of memorabilia scattered everywhere). Get organized and give your treasures a facelift by literally decorating the box you keep them in. Decor can be specific to a set of memories or time period, or more general. Decorating a box is also a great way to add to a time capsule or memory box given as a gift.

                  Create an affirmation you can carry with you.

                  wearable

                    Gain a more frequent boost from your art therapy efforts by creating a product that you can literally carry with you. Whether it’s a piece of jewelry, an article of clothing, or a key chain, choose images, words, and colors that remind you of how and what you want to feel. Not sure how to begin? Attend a class at a local craft store or gallery to get the creative juices flowing and brush up on techniques.

                    Brighten up old clothing.

                    pattern clothing

                      Working through feelings of unworthiness or low self-esteem? Wish you had the budget to completely overhaul your wardrobe? Get thee to the craft store! Spend $20-$50 on beads, bows, even a bedazzler, and give items you already own an update worthy of fabulous you. Have a bit more to spend, and already know your way around the business end of a sewing machine? Pick up a pattern for a new item of clothing, or a book on an easy-to-learn craft, such as knitting.

                      Color it real.

                      Chart

                        Your feelings, that is. Select colored pencils in accordance with what draws you the most, then check out how they correspond to this chart. Don’t overanalyze or think too much about what your choices might “mean.” By taking a second look at your art after it is created, you may gain valuable insight into your underlying feelings.

                        Map out your heart.

                        heart map

                          At a loss for a place to start with art therapy? Go to the source, and a draw a picture of your heart – literally. Fill in the shape with images of the things you desire, dream of, and love.You can find photos, or simply assign a colored section to each corresponding desire. However you do it, your heart will be full both literally and figuratively by the time you finish this exercise.

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                          Capture pain in chalk…

                          Chalk - featured

                            …then wash it away. While one purpose of art therapy is to purge the mind and heart of negative, past, or unwanted emotions, it doesn’t make a lot of sense to create a permanent monument to such emotions. Resolve this dilemma by pouring out your thoughts in chalk. When you’re finished, anything you no longer wish to carry can be literally washed away.

                            Sculpt a better state.

                            play dough

                              Sculpturing doesn’t have to require a lot of space or materials. Make your own play-dough with a few simple ingredients (conduct a quick online search for a variety of recipes), then let your hands and your imagination soar. The malleable stuff is ideal for exploring emotions that you want to work through, without making permanent; anger can even be unleashed when you smash your creation flat. Ready to relax? Mix essential oils into the dough for some aromatherapy. Store leftovers in the fridge for use during your next session.

                              Give art therapy a hand.

                              hand art

                                Use fingerprints to create in a way that unlocks the child in all of us, and provides additional texture to explore. Or, trace your hand and use the colors and textures of your choice to illustrate the things you hope your hands will create. Really need to let loose? Dip your hands in paint and slap some prints on the paper! The release of energy may be just the healing you need.

                                Not feeling drawn to the more traditional arts?  Try one of these, and continue to reap the healing rewards:

                                Redecorate a room.

                                redecorate

                                  It is often said that healing occurs with even more speed and intensity when the external environment is adapted to facilitate and reflect healing. Burn off extra energy and adapt your environment to your needs by rearranging furniture, ridding your space of old things, and adding punches of uplifting color and texture. Remember to save room for vision boards, affirmations, and other products of your art therapy time.

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                                  Gather with friends, and create in public.

                                  Group art

                                    Hesitant to dive into the art world? Gather a group of friends and explore together. Art groups, like book clubs, meet regularly to explore different media and forms of expression at each gathering. Sound like too much of a commitment?  Studios are popping up around the country that allow groups to create under the guidance of an experienced teacher, while enjoying both wine and food at the same time.

                                    String prayer or meditation beads.

                                    Prayer beads

                                      Take a trip to a local craft store and select beads that appeal to you. Remember to grab line for your string and a clasp if desired; fishing line can also work in a pinch. The beads can be of similar shape and color pattern, or can be random. If you intend to carry your prayer beads with you, select beads that are small enough to fit into a pocket or purse. Not finding what you want? A specialty bead store may have more options.

                                      Rake the sand.

                                      Sand raking

                                        Whether you’re taking a fork to a plate of sand on your desk or hauling a truck full of tools to the beach, raking patterns is a good way to release emotions in an economical, non-permanent sense. Your creation can be a deliberate piece, or simply a series of geometric shapes that help you blow off steam. For an added shot of healing power, work on a large enough scale that the physical exertion required to wield your rake both calms and burns off excess energy or anxiety.

                                        Help something grow.

                                        Garden

                                          Gardening is an art form that employs plants as paint and your hands as tools. Whether you build your garden in a small tabletop bowl, or take over an entire hillside for your colorful creation, let your imagination soar. Don’t know much about plants? Spend some time at a local nursery and find out what grows best in your area, and what care requirements are realistic for you. Peruse local books or visit several plant sellers to gather ideas for your arrangement.

                                          Need some convincing that art therapy is a good choice for you?  Consider these 10 Things You Never Knew You Could Learn From Art.

                                          Featured photo credit: Chalk Drawings at Third Street via flickr.com

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                                          Last Updated on September 16, 2019

                                          How to Stop Procrastinating: 11 Practical Ways for Procrastinators

                                          How to Stop Procrastinating: 11 Practical Ways for Procrastinators

                                          You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

                                          We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

                                          The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

                                          Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

                                          1. Break Your Work into Little Steps

                                          Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

                                          For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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                                          • (1) Research
                                          • (2) Deciding the topic
                                          • (3) Creating the outline
                                          • (4) Drafting the content
                                          • (5) Writing Chapters #1 to #10,
                                          • (6) Revision
                                          • (7) etc.

                                          Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

                                          2. Change Your Environment

                                          Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

                                          One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

                                          3. Create a Detailed Timeline with Specific Deadlines

                                          Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

                                          Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

                                          My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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                                          Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

                                          4. Eliminate Your Procrastination Pit-Stops

                                          If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

                                          Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

                                          I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

                                          5. Hang out with People Who Inspire You to Take Action

                                          I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

                                          Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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                                          As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

                                          6. Get a Buddy

                                          Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

                                          I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

                                          7. Tell Others About Your Goals

                                          This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

                                          For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

                                          8. Seek out Someone Who Has Already Achieved the Outcome

                                          What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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                                          9. Re-Clarify Your Goals

                                          If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

                                          Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

                                          10. Stop Over-Complicating Things

                                          Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

                                          Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

                                          11. Get a Grip and Just Do It

                                          At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

                                          Reality check:

                                          I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

                                          More About Procrastination

                                          Featured photo credit: Malvestida Magazine via unsplash.com

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