Lesson 5: Art Therapy for Sub-Clinical Concerns

Can Creating Art help People with Sub-Clinical Concerns? 

The short answer: YES! 

Several Studies have shown that creating art, coloring, drawing, and painting in particular, can reduce stress, anxiety and negative affect in general (Curry & Kasser, 2005; Drake, Coleman, & Winner, 2011; Drake & Winner, 2012; Mercer, Warson, Zhao, 2010; Northcott & Frein, 2017; Pizzaro, 2004; Sandmire, Gorham, Rankin, & Grimm, 2012; Walsh, Chang, Schmidt, & Yoepp, 2005).

Art-making works in the short term as a cognitive distraction and sort of like meditation; the creator focuses more on the moment and the choices he/she needs to make at each stage of the process rather than on the worrying thoughts.  In some cases, the creation of art may help the creator process emotions and often there is a sense of accomplishment at creating something - even when coloring in a simple coloring book and even if the drawing isn't a masterpiece. The creator has been able to express something unique and complete something. 

Some of the evidence: 

According to a study by Abbott et. al. (2013) Links to an external site. creating art reduced stress significantly more than viewing art; however both creating and viewing art reduced stress more than other task like completing a puzzle or judging distances on a map. 

In a study by Curry and Kasser (2005), Links to an external site. the authors found that coloring either a mandala or a plaid design significantly reduced anxiety compared to free coloring on a blank piece of paper. In this study, the researchers first measured that participants' baseline anxiety, then they induced anxiety by having them write about a time when they felt most fearful and measured anxiety again. After that they had all the participants complete the art therapy: either coloring the mandala or plaid design or the free drawing task; then they measured anxiety again. Coloring the mandala designs was the most effective at reducing anxiety - participants' anxiety was even lower than baseline after coloring the mandala!  The free-form was the least effective; in fact, there was no change at all between the anxiety measured after induction and after the drawing task. The authors speculated that the coloring tasks were complex enough to engage attention and structured enough not to trigger self-consciousness or confusion about what to do. This study was replicated by van der Vennet (2012) Links to an external site. who found that mandalas were significantly more effective than coloring the plaid design and suggested that there may be something meditative about the circular pattern that helps alleviate anxiety. 

Also, the effectiveness may depend on your goals. Drake and Hodge (2015) Links to an external site. found that expressive writing (journaling, for example) helped participants to express their feelings whereas drawing helped them escape negative emotions and focus on something else. They suggest that drawing may be effective at reducing extremely negative emotions in the short-term whereas journaling may be better for processing emotions and long-term healing. 

Raffaelli and Hartzell (2016) Links to an external site. demonstrated that the choice of materials also matters. They found that creating a collage was less intimidating and that participants felt more in control of the material. Also, they felt they were able to express more of themselves through collage, However, they did report that creating a collage felt mechanical; more "cognitive" than "emotional." In contrast, participants who drew felt intimidated unless they were artists. Non-artists were also anxious that their drawing would be misunderstood - even when they had a chance to explain what their drawing meant. 

Of course, there is a lot we don't know about the role of art in healing and my advice to you is to experiment! Personally, coloring makes me a bit anxious compared to free-drawing and painting where I can totally lose myself. But it also depends on the day! Generally, it seems that introducing more creative activity in your life can be beneficial and there are many, many activities that can promote the benefits listed below - cook, dance, play an instrument, craft - do what inspires you! 

Some helpful tips:

Everyone is unique and responds differently to different materials and tasks. Consider your own temperament and goals. For example, if you are extremely perfectionistic and are going to stress out more if you are displeased with your creation, choose a form of art healing that is very simple and inexact - maybe like the Flow acrylic technique below or simple coloring. Ultimately these techniques can help you quiet with that inner critic and go with the flow.

Set a period of time that is just for this - play your favorite music and let go! There are videos and guidelines but ultimately just do whatever you feel. You aren't creating something to go on display (artists please don't use this time to create something you have to put on display or are doing for work - especially if that stresses you). This is your chance to BE A KID again. It's play time! If it is horrible you can throw it away --- or just put it on the fridge anyway.  

In sum, the benefits of creating art are:

  • Reducing Stress and Anxiety
  • Getting into a state of Flow
  • Meditation
  • Distraction from negative emotions
  • Feeling proud of creating something - increases self-esteem
  • Processing emotions safely and in a less direct way than journaling or talking to someone

Some Strategies and Techniques for Creating:

 

We have explored the healing nature of art and creativity - now let's explore what your creative interests say about you! Don't forget to quiz yourself:

TEST YOUR KNOWLEDGE: Take this short Quiz