Mental health counseling has evolved in many ways to better accommodate our rapidly changing world. Gone are the days of monotone therapists asking clients questions while jotting notes on a notepad. Art therapy is one nuanced approach to treatment that helps people utilize self-expression and creativity to support their mental health goals and process traumatic experiences.
Art comes in many forms, and therefore art therapy can look different depending on the person participating in the process. Typically, though, art therapy involves active and engaging art-making that encourages creative processes, all grounded in applied psychological theory and human experience, and takes place in a therapeutic relationship between a client and their certified art therapist.
Much like we think about meditation or deep breathing as tools in our toolbox to help us boost our mood or reduce stress, research supports art-making as a mental health tool as well. A study published in Frontiers in Human Neuroscience found that dopamine is released when we create art, so we feel happier. Also, increased levels of dopamine can help to relieve feelings of depression and anxiety.
Read on to learn more about the healing power of making art, and why the flexibility and creative freedom art therapy offers is one of its many strengths.
What Is Art Therapy?
Let’s dig deeper into what you can expect if you begin art therapy, and why it might be the right approach for you.
Art therapy, as noted above, is the practice of using art to facilitate healing, with the support of a certified art therapist. There are four frequently practiced forms of art and creative therapies — music therapy, dance movement therapy, drama therapy, and visual art therapy — though other types of art forms may be explored.
Art therapy can help you improve your self-awareness, introspection, social skills, emotional and psychological resilience, self-esteem, and conflict-resolution skills. It can also help people to confront repressed memories and process traumatic experiences.
Interested in learning more? Check out Meditative Painting to Heal Your Life
Art Therapy as an Alternative to Traditional Therapy
If you’ve been reluctant to try art therapy or any counseling approach, you’re not alone. It isn’t uncommon for people to be hesitant to seek counseling services, for reasons including stigma and distrust of the medical profession. But art therapy can be a positive alternative for people who may not want to engage in traditional forms of talk therapy, according to Samantha Harrold, a licensed marriage and family therapist, board-certified art therapist, and owner of Moth & Flame, a private practice where she provides art and somatic therapies.
Art therapy “can help people of all ages learn to be curious about parts of themselves and feel empowered to heal wounds,” she tells DailyOM. “It is more about the process of making art than the product. There is no artistic skill required, no need for something to look ‘good’ or ‘pretty.’” Harrold says that art-making is one of the oldest forms of healing. “We have painted on cave walls and danced and sung since humanity began. I actually find it interesting that we don’t think of art therapy as traditional therapy.”
Because art therapy is not as direct as talk therapy, a person who has never spoken with a therapist might prefer and be more open to art therapy, says Kim Gibson, a licensed professional clinical counselor and registered art therapist who has a private practice in Los Angeles. “Art therapy is intended to be gentle and exploratory. Consequently, it is a more gentle and easier introduction to therapy that may not seem as intrusive or intense as other counseling approaches. Also, creating art is soothing and calming — making it easier for a person to feel comfortable while exploring uncomfortable topics.”
The Healing Nature of Art Therapy
While art therapy might sound like a ton of fun, Harrold says making art is a safe way for people to explore their curiosity and considers it a “gateway to hope” and healing. It’s also beneficial in assisting people in processing trauma. That’s because, the expert says, “making art helps bypass the parts of the brain affected by trauma; it helps us externalize the internal and process what we often don’t have words to express verbally, thus allowing us to heal.”
“There is no need to have fancy art supplies or to even have a plan. Just make something. Anything. We all have a story to tell; no matter how you tell it, with words or paint or with clay or Post-its, it deserves to be told.”
Art therapy is an informal form of mindfulness, Harrold explains. “Making art is, in and of itself, a practice of informal mindfulness, which we know has powerful regulatory healing effects. You are fully immersed in the experience, mindfully noticing how the materials feel and sound and can be explored.”
The International Journal of Art Therapy published research in 2020 on the success of art therapy with those who have suffered trauma. And a study published in 2016 in the journal Art Therapy found that because art is a right-brain activity, it is often easier for individuals experiencing post-traumatic stress disorder (PTSD) to draw about their trauma rather than talk about their experiences with trauma. The study also found that adding art therapy interventions to other forms of therapy, such as cognitive processing therapy (CPT), was more effective among veterans presenting with combat PTSD than just CPT alone.
The Goals of Art Therapy
It’s essential to keep in mind that you don’t have to be the next Leonardo da Vinci for art therapy to work for you. The goal of art therapy is to use art as a presentation of self and to construct, deconstruct, and reconstruct meaning from our life events.
Creating drawings, paintings, sculptural constructions, and images represents and explores our emotions, thoughts, and experiences, and in some cases, Gibson says, your artwork might create a springboard to further explore feelings that you may not have even known existed.
Have you ever experienced a life event you wanted to make sense of, or made a decision that you wish you could do over? Well, art therapy is also used to create opportunities for second chances by deconstructing and reconstructing new meanings and lessons learned from our life experiences, and giving meaning to experiences that we may have ignored or suppressed.
What Happens During Art Therapy?
As previously mentioned, people are attracted to art therapy because of its flexibility and focus on creativity. However, there are two common constant characteristics that clients should experience in most art therapy sessions, especially when beginning therapy.
Typically, your therapist will ask what concerns, experiences, or conflicts have motivated you to seek counseling. This provides the therapist with insight into your presenting symptoms and how to best work with you. Your therapist will also likely ask you to explain your art to them. Gibson says they may ask questions about specific images you draw or paint and what they represent to you: “The key is for the therapist to help clients make meaning of their artwork so that it can be therapeutic for the client.”
Other than that, the sky’s the limit. Harrold says, “There is no limit to how art can be utilized within a client’s healing journey, and that is what I love about art therapy.” While remaining in line with the objective of art therapy to create and heal, the specifics are highly based on your needs and goals.
Gibson says that she shapes her treatment based on each individual client. “Some clients love to paint. So we paint. Others enjoy creating graphic arts, drawing, or coloring. I have even engaged in music therapy with several clients, which is another form of art therapy. Art therapy is also really great for kids. So, the therapist follows the lead of their client.”
Harrold follows the same approach. “I have facilitated art therapy through telehealth the last three years, modeled the containment of an art journal, and offered art journaling prompts between sessions. I have used bubble wrap and paint, masks, and cardboard; I have used more clay, magazine cuttings, and glue sticks than I can count. I create art directives based on my client’s specific goals and needs. We have painted safe places, created characters for emotions, used comic strips to tell stories, and designed containers for our most difficult experiences to be metaphorically contained within. There is no limit to art. There is no limit to healing.”
Using Art at Home to De-Stress
Whether you’re unable to start art therapy, on the fence about whether it’s the right option, or want to know what you can do outside of your therapy sessions, experts say creating art at home can be extremely helpful for mental health, and that making art — whether at home or in art therapy — can help increase self-esteem and self-confidence.
When making art to relax or to de-stress, it’s all about what you wish to explore. Start by drawing, painting, trying an adult coloring book, or Zentangling. Sculpt or make a collage, a homemade Zen garden, or DIY bath bombs. You can even try repurposing older furniture or customizing old clothes. Again, your options are endless. The primary goal is to make art that brings you joy.
Suggestions for Moving Forward With Art Therapy
If you are interested in seeking art therapy, here are six recommendations from art therapists to keep in mind.
1. Find a certified art therapist
There are many benefits to art therapy, but the American Art Therapy Association cautions that there are inaccurate uses of the counseling approach that can be unhelpful and even harmful. This is why it’s important for your therapist to have the proper training, certification, and supervision required to be an art therapist. Make sure to choose a certified and specially trained therapist to provide art therapy. According to Gibson, art therapy should be practiced by a registered art therapist (ATR) or a board-certified art therapist (ATR-BC) who has earned a master’s degree or higher in art therapy approved by the American Art Therapy Association.
2. Ask questions
Both Harrold and Gibson encourage those interested in art therapy to ask plenty of questions. Your first appointment with your therapist will likely be a consultation, known in the therapy world as an intake. During that time, you will be asked basic questions, and it’s also an excellent time for you to ask the therapist questions about their approach to therapy and anything else that comes to mind.
The experts also encourage you to continue asking questions as your treatment progresses to ensure you are moving in the right direction. Also, make sure your therapist understands your goals for seeking art therapy. For example, are you dealing with grief, experiencing anxiety, or adjusting to a new life change?
3. Cultural awareness and multicultural consciousness matter
As with selecting any therapist, you should ensure that your therapist understands working with diverse communities and is experienced and comfortable with multicultural counseling interventions and strategies relative to art therapy. Gibson says this is especially true if you are from an underrepresented or marginalized group.
4. Speak up
If your therapist’s approach is not working, let them know. The same applies to anything else that does not sit well with you during your counseling sessions. Although it might feel a little intimidating to do this, don’t hesitate to talk to your therapist about it. In fact, a good therapist should welcome your feedback.
5. Be honest with yourself and with your therapist
It’s common for people to feel uncomfortable during a counseling session when sharing and exploring difficult or embarrassing experiences, thoughts, and feelings. Sometimes this may lead to being dishonest or omitting certain details. Although therapy overall is about and for the client, and treatment should reflect a comfortable pace, it’s vital to remember that therapists can only work with whatever their clients give them, so be honest and true. A good therapist is not there to judge you, and will not judge you. In fact, your art therapy sessions should be a safe space.
6. Just make art
Since creating art is such a healing practice, Harrold encourages clients to do it whether they are in therapy or not. “No matter how big or how small or how silly or messy, use whatever you have on hand; there is no need to have fancy art supplies or to even have a plan. Just make something. Anything. We all have a story to tell; no matter how you tell it, with words or paint or with clay or Post-its, it deserves to be told.”
