How Art Can Help with Depression and Anxiety: Creative Activities for Better Mental Health

Introduction: Discovering the Mental Health Benefits of Art

 

                  I never thought of myself as an artist. Writing has always been my creative avenue. Over the last few years, I have discovered that I need more. So, I started looking into how art benefits mental health and then picked up a paintbrush. 

Art can be used to relieve stress. It can also ease anxiety. Art helps distract me when depression feels like it is pushing me down. I would like to share some of what I have learned and experienced. I will also share some other art practices that can be useful. Then I will end with short practice we can all try.

                  Before I start here are two of my previous posts that share more specific information on using art with mental illness: Art and Depression and How Art Helps Depression and Anxiety: Ways Creativity Can Improve Mental Health.

                  My entrance into art started with a Paint Nite a friend asked me to go to with her. We enjoyed a night of learning to paint a night scene with trees. I have gone to other Paint Nites since and learned to paint with acrylic paint.  I found these to be calming and distracting. The thoughts that feel so heavy with depression and anxiety get push down by task of learning how to paint the scene. From there I learned the art of paint pouring which soothes me when I am anxious. Both acrylic painting and paint pouring give me a sense of accomplishment that helps lift my mood.

 

Exploring Markers, Patterns, and Mindful Creativity

                  One thing I do now when I am anxious is draw rows of circles in a sketchpad reserved just for anxiety drawing. I keep the pattern the same. For me six rows of five circles helps reduce anxiety. I usually draw patterns in the circle. The whole thing is repetitive which helps interrupt repetitive thoughts. It may sound strange that repetition can interrupt repetitive thoughts, but I have found that it works.  Sometimes I use color as part of the patterns. I always name the piece when I am done. That helps provide a little closure. 

                  Coloring books help me, too. There is a sense of calmness that comes with just allowing myself to color. I try to focus on the image and what I want it to look like when I am done. 

                  Recently, I have been playing with markers. There is a routine to how I approach it. First, I draw two curving lines across the blank page. I have been using gold and silver for this. Although, for an earth tones inspired piece, I used dark brown. If the spaces created by the curving lines seem too large, I add a third curving line. Then I choose a color scheme. With markers I color in the different spaces. I try not to think too much. I keep my focus on the color I am using and what shades of that color will go well in the adjacent spaces. A few times I have placed art tape on the blank page first. I remove it when I am done with markers. It leaves a pattern of white lines.

 

Art Activities to Try for Depression and Anxiety

 

·      Mandala Drawing: In mandala drawing we repeat circles, patterns and symmetry. This can give our attention something predictable to focus on, which can be calming when our thoughts are scattered. 

·      Doodling: We have all probably doodled at some point in our lives. Maybe in a boring class or while on a phone call. When we doodle there is no need to make something “good”. Doodling is a way to occupy our hands while at the same time it reduces our need to ruminate on something.

·      Mindful Coloring: There are many mindful coloring books available. Many of these have intricate patterns that offer structure without requiring us to come up with an idea on our own. Selecting colors and filling in the spaces can reduce anxiety and calm a mind filled with depressive thoughts.

·      Collage: When we cut out and arrange images, colors, and textures we are doing something tactile that allows us to express how we are feeling.

·      Zentangle: This is something that I am just starting to explore. It is a method of structured, repetitive patterns or tangles, on small pieces of paper. There is usually no advanced planning. When using this for anxiety relief, the predictable repetition gives our attention something concrete to focus on and in so doing, interrupts cycles of worry or rumination. Zentangle practice can help with depression by providing approachable small increments to work on. It also provides a sense of accomplishment without requiring much energy or artistic ability.

 

There are many art forms that are useful when battling depression and anxiety.

Tutorial videos can be found on YouTube. A local craft store may have books. I have some mindful coloring books and a couple Zentangle books that were purchased on Amazon. Search for what seems approachable and calming for you.

 

A Simple 10-Minute Art Practice for Anxiety and Depression

Try this with a blank piece of paper:

 

1.        Put your pen down and make one continuous, slowly wandering line for 1–2 minutes.

2.        Whenever the line crosses itself, round the intersection.

3.        Pick one small section and fill it with dots.

4.        Fill another with waves, another with spirals, another with little leaves or whatever mark feels natural.

5.        Continue for 10 minutes without judging the result.

6.        At the end, spend 30 seconds noticing three things you can see, two things you can feel physically, and one sound you can hear.

 

Final Thoughts: You Don't Have to Be an Artist

                  We do not need to be artistic to enjoy the mental health benefits of art. We just need to be willing to try something different. Start small. Do not overwhelm yourself. Try to avoid judgement. The focus should be on the practice of the art not the final product. 

 

How Art Helps Depression and Anxiety: Ways Creativity Can Improve Mental Health

        I never thought of myself as being good at art. I am sure my I was terrible at art as a child. I do not remember having confidence in doing anything art related. My attempts at drawing were criticized. A strange thing has happened as I have learned to search for ways to cope with depression. I discovered art. 

                  As I have found art helping me cope with depression and anxiety, I have wanted to learn more about how art helps and different ways I can engage with art. I thought I would share what I have discovered. Art is a tool and a craft. It can be a passion and a distraction. Art can be anything we want it to be. 

                  Creating art and appreciating the arts can help us cope with depression and anxiety. It is important to note that art does not replace mental health treatment. Art can be a useful coping tool when we are struggling or even to keep us doing well. We can add art making and appreciating art to our mental health toolkits.

How Does Art Help with Depression and Anxiety

There are several ways that art helps with depression. Here are a few:

·      Provides Emotional Expression: Art, in its many forms can help us express our emotions when we cannot find the words. Often, expressing emotions can be difficult when we are struggling with depression or anxiety. Art can provide alternate ways to express emotions. Whether it is drawing, painting, sculpting, writing, music, dance, and other forms of art all invite us to express ourselves. Sometimes art allows us to express emotions that are difficult to express in words. 

·      Reduces Stress in the Moment: When we focus on doing art there is a shift in our attention. We can escape the emotions or stresses we are experiencing because of depression or anxiety. We can escape into a painting projects or lose ourselves in a drawing. The thoughts, worries, or feelings of depression or anxiety do not necessarily disappear, instead they take a backseat to whatever we are creating. 

·      Create a Sense of Accomplishment: When we complete even a small art project, we feel a sense of accomplishment. It might be something as simple as a quick drawing or pouring paint on a canvas. We can see what we have created, and this allows us to feel like we have done something. When our motivation is low, it can help to see ourselves making progress on something. 

·      Encourages Mindfulness: When we are engaging in artistic activities, we pay close attention to colors, sounds, textures, and movement. Focusing on these can interrupt thought patterns that are common with depression and anxiety, such as rumination and negative thought patterns. This is a part of mindfulness.

·      Builds Connections: When we engage in art sometimes, we are drawn to share our art or take art classes. This can reduce isolation. We might go to a Paint Nite or go to the local craft store. We might find enjoyment and connection in going to an art exhibit or a concert. 

·      Helps People Understand Themselves: We may find that we understand aspects of our emotions when we look at our art. We may find patterns that help us understand something about ourselves. We may recognize emotional patterns, personal strengths, or changes in mood that we do not recognize in our day-to-day routines. 

 

Process of Creating

                  Using art to help with mood or anxiety is not about the finished product. It is more about the process. It is about how we feel as we are creating. We might simply create art for the sake of creating it. We can focus on how a particular art medium feels in our hands or what it feels like to doodle on a page. 

                  I have a sketchbook that is just for drawing circles in different patterns when I am feeling anxious or need to calm myself. I focus on drawing the circles in a set pattern. This takes away pressure to have a perfect finished product. 

                  Simple activities such as doodling, taking pictures, molding a piece of clay, or practicing an instrument can be calming and distracting. The practice is the important thing is engaging in an art activity. Let’s look at some simple ways we can engage in the process of creating.

                  Simple Ways to Create

·      Doodling for ten minutes

·      Coloring in a coloring book

·      Make a collage using magazine pictures and stickers

·      Journaling – maybe add some sketches

·      Work with clay or play dough

·      Take photos of things you find interesting

·      Pour paint over a glass jar (there are pouring paints for this)

·      Paint a paint by number canvas

·      Crochet or knit

·      Embroider a small square every day

 

We may need to learn some of these forms of art. That is a good thing. Learning a new skill helps us build confidence and encourages us to engage in something. If there is an art form we would like to learn, we can probably find a video or tutorial on YouTube to guide us. We can also venture out to our local craft store if we are up to it.

No Judgement

You do not have to be great at art to benefit. The process is the important part. We are not looking for masterpieces. We can just enjoy the act of making. As we enjoy the process, we will gain benefits from the art. It can be relaxing, distracting, or just fun. The important thing is not to stress over the art. We want to enjoy what we are making. No one is going to judge our art. We can decide if we share it with others. Our art is for us. 

 

Personal Experience

                  As I mentioned, in my younger years, I did not feel like I was good at art. I avoided most art activities. The exception would be writing, but I did not realize writing was art until much later. 

                  My introduction to art came a few years ago when a friend took me to a Paint Nite. I was not sure I would like it, but I wanted to spend time with my friend. So, we went. I followed the teacher’s instructions. It was fun. At the end of the night, I had a painting I was proud of. Slowly, I started trying painting on my own. Eventually, I discovered paint pouring and fell in love with it. Watching the colors mix soothes me and helps ease the anxiety. Now, I try to find time to paint whenever I can. Sometimes it is hard to motivate myself when I am feeling depressed, but I try. I actually enjoy the practice of art, and I am improving. I am branching out into drawing and coloring. Maybe I will try other art forms. I do not create masterpieces in any way, but I enjoy the practice of making art. I like gifting my art even if my art does not meet masterpiece standards.

                  I recognize the benefits of art in my life. It is now a tool in my coping strategies toolkit. I encourage you to give art a try. You may find that you like it and can add it to your coping strategies toolkit.

 

Art and Depression

                 I have shared a lot about how writing has carried me through my depression. Writing is my go-to coping strategy when I am struggling. It provides an outlet for all that gets trapped in my head. As much as writing helps me sometimes it is not enough. Other times I feel I need something different. It is not that writing is not working. It is more that I just need other outlets at times. I have discovered art as a secondary outlet when I am struggling. Usually when I lean into art, I find that painting soothes me. I enjoy paint pouring and painting on canvas with acrylic paint. 

I am not the most artistic person, but I enjoy the act of getting paint on the canvas.  When I am working with paint I feel a sense of calm. Paint pouring is especially soothing because I can watch the paint flow on the canvas. I like to mix different colors in my paint pours. There is something in the swirling colors as I move the canvas around that just feels healing. I also like the feel of the paint on my hands. I don’t know what it is about the feel of paint on my hands that is so soothing. It just relaxes me. 

I have mentioned before that I am being  treated with esketamine. During this treatment I experience a dissociation during which I “see” colors. Most often it is shades of purple emerging from a black background. I believe that the purple is an indication of healing. It is emerging from the darkness of my depression. I have created a few paint pours using shades of purple to represent what I experience during treatment. When I do this, it allows me to share my experience with others. I think combining my experience with depression and treatment with art is positive practice. It allows me to make my depression more concrete. 

Sometimes I see other colors emerge during treatment. I painted a mandala to represent these colors. Just painting what is in my head soothes me. One thing I like to do is combine my writing with painting. I have written poems to go with several of my paintings. This links two of my coping strategies, writing and art. Sometimes I put a poem on the painting. Other times I scan a painting and then print a poem on the back. When I combine my art and writing in this way, I can share the creations with others. I like to share my art and writing with people who are important on my journey.

Another way I like to incorporate art is by pouring paint on glass vases. Doing this creates beautiful pieces. Watching the paint drip down the vase is soothing. It is a feeling I need when I am struggling with my depression. It also helps when I am anxious. Pouring the paint and watching it flow also calms my anxiety. I am not sure I can explain how it happens. I just know it works. 

I found a quote by Winston Churchill, who battled depression, that I think captures how I feel. “Painting is a pastime, a therapy, and a life-saver for me.” Painting is healing for me just as writing is healing for me. I know that I can turn to writing and painting when I am struggling. I encourage others to try these activities. You don’t have to have the talent of the great artists. I surely don’t, but I enjoy creating art anyway. Find an artform that you enjoy. A trip to a craft store can provide a vast array of possibilities. If you are struggling with depression or anxiety, art might just provide a bit of relief.