10 Ways to Cope with Mental Health Through Art
Content Warning: The following content discusses sensitive topics, including domestic abuse, suicide and depression. If these subjects are triggering for you, please proceed with caution. Remember, if you or someone you know is struggling with mental health, support is available. You can contact the Suicide Prevention Hotline at 988 for free, confidential help 24/7. Your well-being is important, and you don’t have to go through this alone.
Today is World Mental Health Day, an important time to raise awareness about mental health issues. This subject is incredibly personal to me, as I've experienced it’s impact firsthand. From a young age, I witnessed the effects of domestic abuse—my father was physically abusive toward my mom, and I saw her endure emotional pain and deep bouts of depression until we left when I was around the age of 4. My father, struggling with his own demons, battled alcoholism and depression for much of his life. There were long stretches where he wouldn’t speak to anyone, not even his own daughter. Tragically, just before my 18th birthday, my Dad died by suicide.
I share this not to seek pity or dampen spirits, but because I believe it’s crucial to break the stigma around mental health. First, sharing these stories helps to shine a light on the reality of poor mental health. Second, I want others to know that even in the darkest times, there is hope—there is light beyond the clouds. Lastly, art became my sanctuary through it all. It was my way of healing, my outlet, and my saving grace.
Art has long been recognized as a powerful tool for self-expression, and it can also play an essential role in mental health. Whether you're dealing with stress, anxiety, or simply looking for a creative outlet to process your thoughts, art offers numerous ways to heal. Here are ten art-based activities that can help you cope with mental health and promote emotional well-being.
My Dad and I when I was about 3 years old.
10 Art Practices for Mental Wellness
1. Art Journaling
What it is: A combination of writing and drawing in a journal to express thoughts, feelings, and emotions.
How it helps: This practice helps in processing daily emotions and thoughts through creative expression. It encourages reflection, mindfulness, and allows emotions to flow freely without judgment.
2. Mandala Coloring
What it is: Coloring mandalas or intricate patterns.
How it helps: The repetitive motion of coloring promotes relaxation and a meditative state, which can reduce stress and anxiety.
3. Expressive Painting
What it is: Painting abstract shapes, lines, or splashes of color without focusing on technical skills.
How it helps: This type of painting allows emotions to come out in a raw, visual form, helping to release pent-up feelings and stress. It encourages letting go of perfectionism.
4. Clay or Sculpting Work
What it is: Shaping and molding clay or other materials to create three-dimensional pieces.
How it helps: Working with hands is a great way to ground oneself in the present moment. Sculpting can be calming and reduce anxiety through tactile stimulation.
5. Collage Making
What it is: Cutting out images, words, and symbols from magazines or printed material and arranging them in a meaningful way.
How it helps: Creating collages allows for self-exploration and helps visualize goals, dreams, and emotions, while also providing a sense of control in selecting and arranging elements.
6. Doodling or Zentangle
What it is: Doodling random designs or practicing Zentangle, a form of meditative drawing that involves creating structured patterns.
How it helps: Doodling can act as a distraction from overwhelming thoughts, while Zentangle focuses attention, promoting mindfulness and reducing stress.
7. Visualization Through Drawing
What it is: Drawing images that represent feelings, thoughts, or future aspirations.
How it helps: Visualization exercises can help manifest positive emotions and desires. Drawing what you wish to see or feel can aid in transforming negative thoughts into something hopeful.
8. Creating Vision Boards
What it is: Combining words, images, and symbols that represent personal goals and dreams on a board.
How it helps: This process provides focus and motivation for mental well-being, encouraging positive thinking and future planning.
9. Art-Based Mindfulness
What it is: Focusing on the process of creating, rather than the outcome, in activities like watercolor washes, simple sketching, or weaving.
How it helps: Engaging deeply in the creative process encourages mindfulness, grounding individuals in the present and helping to alleviate anxiety and stress.
10. Art and Affirmations
What it is: Creating visual representations of affirmations—positive statements that can encourage and empower.
How it helps: Combining art with affirmations helps reinforce self-esteem, combat negative thinking, and create a positive mindset.
Why Art Helps Mental Health
Art encourages self-expression in ways that words often cannot. It taps into the emotional and creative parts of the brain, providing an outlet for thoughts and feelings that may be difficult to verbalize. Creating art also engages your mind and body, promoting mindfulness and reducing the intensity of stress or anxiety. Whether it’s through coloring, painting, or sculpting, art has the unique ability to help people heal, reflect, and find peace.
Incorporating art into your daily routine doesn’t require any special skill or training—just the willingness to explore your feelings in a new way. So grab a journal, some paint, or even just a pen, and start your journey towards mental wellness with art.
Resources
If you're looking for more ways to support your mental health or help others, there are many resources available. One of the most significant is the World Health Organization's World Mental Health Day campaign. Every year, they provide valuable information, tools, and global support aimed at improving mental health awareness and access to care. You can explore their campaign at WHO's World Mental Health Day page, where you'll find resources on how to manage mental health, ways to support loved ones, and global efforts to break the stigma surrounding mental health issues. It's a great starting point to learn more about mental health and discover how to contribute to a healthier, more supportive world for everyone.
If you or someone you know is struggling with thoughts of suicide, it's important to know that help is available. The Suicide Prevention Hotline provides free, confidential support 24/7 for anyone in crisis. By calling 988 (in the U.S.), you can connect with trained counselors who are ready to listen, provide guidance, and offer resources to help navigate difficult emotions. You don’t have to face this alone—whether you're experiencing suicidal thoughts, feeling overwhelmed, or just need someone to talk to, the hotline offers a lifeline of support. Your mental health matters, and reaching out can make a difference.
