Art therapy can be a powerful way to relax, express yourself, and explore your emotions. You don’t need to be an artist to benefit from art therapy; the process itself is what’s important. Here’s a list of simple art therapy exercises that you can try at home using materials you likely already have. These techniques are designed to help you unwind and find a creative outlet for your feelings.
1. Free Drawing
Materials Needed: Paper, pencils, pens, or markers
Instructions: Sit down with a blank sheet of paper and let your hand move freely. Don’t worry about creating something perfect. Just let your mind wander and see where your hand takes you. This exercise can help release pent-up emotions and provide insight into your subconscious thoughts.
2. Colouring
Materials Needed: Colouring book or printed colouring pages, coloured pencils, crayons, or markers
Instructions: Choose a colouring page that appeals to you and spend some time filling it in. Coloruing can be very meditative and helps reduce stress by focusing your mind on a simple, repetitive task.
3. Collage Making
Materials Needed: Old magazines, newspapers, scissors, glue, paper
Instructions: Cut out images and words from magazines that resonate with you. Arrange and glue them onto a piece of paper to create a collage. This can be a great way to explore your inner world and visualize your thoughts and feelings.
4. Mandala Drawing
Materials Needed: Paper, compass or round object for tracing, pencils, pens, or markers
Instructions: Draw a circle using a compass or trace around a round object. Start from the center and create patterns moving outward. Mandala drawing can be very soothing and help center your mind.
5. Expressive Painting
Materials Needed: Paper or canvas, paints (watercolour, acrylic, or whatever you have), brushes
Instructions: Use paints to express how you’re feeling. Choose colours that represent your emotions and let your brush move freely. This exercise can help release emotions and provide a sense of relief.
6. Clay Sculpting
Materials Needed: Modelling clay or Play-Doh
Instructions: Use clay to sculpt whatever comes to mind. The tactile experience of working with clay can be very grounding and helps you connect with your physical senses.
7. Nature Art
Materials Needed: Leaves, flowers, stones, sticks, paper, glue
Instructions: Go for a walk and collect natural materials. Use these materials to create a nature-inspired piece of art. This can help you feel more connected to the world around you and provide a sense of calm.
8. Emotion Wheel
Materials Needed: Paper, coloured pencils, markers
Instructions: Draw a large circle and divide it into sections, each representing a different emotion (happy, sad, angry, etc.). Fill in each section with colours and images that represent those emotions. This can help you better understand and articulate your feelings.
9. Gratitude Jar
Materials Needed: Jar, paper, pens
Instructions: Write down things you are grateful for on small pieces of paper and place them in the jar. Decorate the jar if you’d like. When you’re feeling down, pull out a piece of paper to remind yourself of the good things in your life.
10. Doodle Diary
Materials Needed: Notebook, pens, markers
Instructions: Keep a notebook where you can doodle daily. Spend a few minutes each day drawing whatever comes to mind. This can help you unwind and stimulate creativity.
11. Story Illustration
Materials Needed: Paper, pencils, markers, or crayons
Instructions: Think of a story that’s important to you and illustrate it. This can be a personal story or a favourite tale. Illustrating stories can help you process experiences and connect with your imagination.
12. Self-Portrait
Materials Needed: Mirror, paper, pencils, markers, or paint
Instructions: Look at yourself in the mirror and create a self-portrait. Don’t worry about accuracy; focus on capturing how you feel about yourself. This exercise can be very introspective and help with self-acceptance.
13. Vision Board
Materials Needed: Poster board, magazines, scissors, glue, markers
Instructions: Create a vision board that represents your goals and dreams. Cut out images and words from magazines that align with your aspirations and glue them onto the board. This can help you stay motivated and focused on your future.
14. Zen Garden
Materials Needed: Small tray or box, sand, small rocks, miniature rake
Instructions: Create a mini Zen garden using a tray or box filled with sand. Arrange rocks and use a miniature rake to create patterns in the sand. This can be very calming and help clear your mind.
15. Finger Painting
Materials Needed: Paper, finger paints
Instructions: Use your fingers to paint on a piece of paper. The tactile experience of finger painting can be very freeing and helps you connect with your inner child.
These art therapy techniques are simple and may seem cliche, but they’re powerful ways to relax and express yourself. Try incorporating one or more into your routine and see how they can enhance your well-being.