This article refines creative ideas that you can keep in the habit, practice while your mind needs to calm down, as well as introduces tips you can do without the need to draw good pictures and simply. you love creating. The content mentioned in the article will include: how to make ’emotional diaries’, how to make coping cards to calm the spirit, how to close your eyes and self-portrait, a list of some artists drawing spiritually. that you can follow, along with many other little tips.
The Year of the Dog 2020 is a beginning of disasters and upheaval for a new decade. The continuation in the year of Tan Suu 2021 will probably be the time when anyone needs a little more motivation to overcome. This is also a silent reminder that a strong spirit is necessary for us to go through hardship. Therefore, mental health has never needed to be more emphasized now and more necessary for many years to come. Amidst the gloom from real life, there is also a ray of hope lit from art.
Why will art be an effective spiritual ‘medicine’?
According to the website of Harvard Medical Publishing House, engaging in visual art can reduce stress and promote relaxation in people hospitalized or nursing at home due to illness. Recent research shows that to prevent cognitive decline, perform Creative activities are more likely to be effective than just evaluate creative works. In a 2014 German study, retirees with a habit of drawing and sculpting improved a lot more in their perceptions of the surrounding space and mental resilience compared to a similar group who only participated. Art assessment classes. Additionally, the results of a 2016 study were published above Journal of the American Association of Art Therapists (Journal of the American Art Therapy Association) shows that just 45 minutes of creative activity can relieve your stress, regardless of artistic experience or talent.
When living in a modern society with hustle and bustle and information overload everywhere, it’s not enough to keep your mind free of distractions. We need some time to separate from the hustle, or simply to shake off ambiguous thoughts on paper, then look back at what goes through our mind and better understand ourselves.
Here are some of the things that being creative in art can help you reduce stress better:
- Acting as a form of self-care.: Sometimes in the midst of all the burden of rice and money, we forget that we need and deserve time to rest and take care of ourselves. A few hours, even just a few minutes for a hobby can give you more than what you need in the field. With art, you have the added benefit of creating something beautiful (or at least interesting) when it comes to your interests.
- Helps you to achieve a ‘state of flow’: Some psychologists describe flow as becoming deeply infatuated with something and forgetting time. Like meditation, flow can improve productivity and reduce stress levels.
- Separate the mind from heavy brooding: Artistic creativity can take your mind off whatever is stressing you, for at least a few minutes. It’s hard to keep contemplating miscellaneous issues while you’re focused on your creativity. If problems persist when you practice art, you can incorporate them into your creations. After finishing the piece, you will have a clearer head to solve your problems again.
Form a habit and keep a ’emotional diary’ with pictures and colors
You can use sketchbook / sketchbook as a form journaling (personal notes), used as personal art therapy and stress management in the following ways:
- The dream journal starts.: This is a way to help you identify the common trends in your dreams, thereby reflecting the things you need to pay more attention. Try keeping a notebook and pen by your bedside. As soon as you wake up, draw the first images, symbols or words that come to mind. Don’t worry if you’re not “good” at drawing. Dream Diary is just for your eyes.
- Draw what you’re feeling: Draw literal or abstract visuals related to things that stress you out, which can help you to express emotions that are difficult to put into words.
- Keep the number book for gratitude (gratitude journalMany people write diaries of this kind, wanting to list what they are grateful for each day. Personalized gratitude diary By drawing the faces of the people you love, places that bring you peace or other things happening during the day. This process can be a great stress reliever, and reviewing your creations can also give you some peace of the future.
- Color: Nowadays, coloring books (coloring book) Not just for kids. Besides buying a pure white notebook, one can also relax by coloring any picture in coloring book. They can be especially relaxing for people who don’t like art, but still want to create beautiful pictures.
Take care of yourself creatively
- COPING CARDS – A POWERED SONG FOR HEART
The idea behind coping card Using it is to create reminders of something that will help you get through difficult dates or situations Picture and words in a card like your own card, thereby helping you harness your inner strength.
Image part can be selected purposefully by search images of things to get you through in times of trouble (things that helped in the past). Or you can focus desire to pass and strength in mindand then browse through online magazines or images that you can print. Choose images that make you feel elated in the first moment. You can also redraw them yourself or choose from your own. If done on a computer, you can create these collage from stock images and create your own special icons and print them out at the right size.
The idea here is that it should work for you, not what you think you are Candlestick Choose which way it will feel inspire for you to approach situations with New perspective and confident than.
You can refer to the sizes from the cards or the image / symbol from the Tarot card. The quotes don’t have to be long, fancy things, but sometimes just things you hear from people around you. After creating these coping cardYou can punch a hole in the top corner of each card and clip them together using a metal ring (usually used for keychains).
- EYE AND SELF-VIEW
When we draw with our eyes closed, we reduce the control of one of the main human senses. When vision ceases to function, the effects of external stimuli are reduced and we can better focus on internal sensations. From there, this practice reveals inner emotions, helping us to better understand our unconscious experiences as well as to be aware of the changes, consistency and cycles in its experience.
This exercise is recommended by an art therapist Zoë Eyford on The Art of Self-care page, you can view more of her works above instagram as an example.
- 1. Create a basic self-portrait while eyes are closed
Center and place your pen on the page. Imagine that you are looking at your own reflection in the mirror and also draw the face you see on the paper. Focus on the face, especially on emotional features / details. Continue to close your eyes and add a body like one flower vase into the portrait (please decorate the inside part). With your eyes closed, conceal the finished work and set it aside.
- 2. Self-assessment time I
Open your eyes, then write a few lines reflecting how you felt at that particular moment. What was the most vivid thing in the image you just envisioned? Is there anything you pay special attention to? One suggestion is to really take time and space between creating and reflecting on what you are feeling. It can help you gain new perspectives on your experience.
- 3. Review your self-portrait
See below for more suggestions for self-assessment through the work.
- 4. Self-assessment time II
How would you interpret the emotional expression on the work? Does the drawn / interpreted expression match your known emotion? If YES, how does it help you? If NO, review your own experiences in different ways and see if the emotions in the picture match your experience. Did you forget any facial elements? What might this represent?
- 5. Fill the ‘body’ you drew with a visual memory or a work you’ve made recently
Consider the correlation / difference between the self-portrait and the clear picture flower vase that.
Sometimes you can create an image that you don’t like or have a negative feeling. At that moment, it is not necessary to force yourself to think about that image. Just jot down the emotions you have. According to the share of Zoë EyfordThese images often carry a strong message that you can only absorb when you are ready.
Some days you don’t have the time or the will to fill your body ‘vase’. This also carries a certain message. Celebrate what you need in this moment is enough.
‘Graphic Medicine’ – Put your heart into each picture frame
Doctor Ian Williams in the UK was the first to use the term graphic medicine. He defined it as “whatever has happened or is going on between comic media and the healthcare forum“. Simply put, graphic medicine It is the artists who take mental health at the center of their comic work, thereby conveying their own experiences: from anxiety and depression to secret concerns and combining humor in a way that viewers can empathize with.
The artists you can refer to:
In addition to the exercises above, you can also try the following tips:
- Draw with Bob Ross (can be found easily above Youtube) in Photoshop, a sketchbook or a small canvas.
- Join courses creative workshop that you love (embroidery, pottery, painting, writing). You can search on the item Event at Facebook is quite easy with the events / workshops around you.
- Find inspiration and share through work read newspaper or creative websites, listen podcast from industry insiders.
- Spend 2-3 hours a few days a week for one new creative habits.
- Regularly clean the work corner mine. Maybe you will find inspiration for a personal project with just the things you have?
- Recycling and create innovative products out of things you no longer use either refresh Tedious objects you have around (Inspiration: Throw Project, Marija Tiurina)
The beneficial effects of creativity do not depend on a person’s skills or talents. Megan Carleton, an art therapist at Harvard’s Massachusetts General Hospital said: “It is about the process, not the product being created. ”
Have a healthy and balanced year!
Editor: Le Lin
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