Creative Expression as Medicine

For centuries, societies have used artistic expression and participation as a means of connection, well being and healing. In contrast, we've all experienced the physical and emotional impact of holding in our emotions or trying to move past conflict and crisis without resolution. Expressing ourselves provides an escape route for emotions such as sadness, anger or grief. In times where speaking requires too much energy or we don't have the necessary vocabulary to describe our feelings, creative expression can be immensely helpful in processing emotions and recovering from crisis and conflict.

When I was a college student I heard of an amazing non-profit in Houston that used art therapy to help young children process the grief of losing a sibling. My interest was sparked, and I have used art as an informal method of stress reduction and well being in my classroom for almost seventeen years. I find that when my students are stressed and overwhelmed by their workload, the pressure to succeed or drowning in seasons such as college applications, art can be immensely beneficial in enhancing their quality of life. In my personal life, there are many times when the process of creation helps me to process difficult or complex emotions, regulate my nervous system or find joy. As my students in Fashion Design learned about the elements and principles of design this week, specifically color, we employed visuals of nature, videos of exploding color, lava lamps, sorted through color schemes, and created personalized color wheels. Some of my special education students sorted through colorful buttons, manipulated colored putty or twisted fluffy colorful pipe cleaners, and even identified and mixed colors using shaving cream and food dye. Days like this in the classroom are full of joy and music, and I find myself leaving work with throbbing cheeks from smiling so much. You can hear the change in tone see the difference in body language as students begin to feel more lighthearted.

I read a book this past year about the immense increase in anxiety our children and our students feel, and I can confirm that the school environment does nothing to support mental well being. Students are tasked with sitting still in uncomfortable and immovable desks, encouraged to work in silence without connection to the others around them. The last classroom I taught in was fully enclosed with walls and not a sliver of sunshine could be seen. It was similar to working in a cave, and it weighed on me, especially in the winter months, when I arrived to school in the dark and left as the sun was setting. My new room is a massive improvement, with windows filled with live orchids and sunshine bright enough to forego the fluorescent or LED lighting. There have been plenty of studies to show the detrimental effects of blue light or LED light to our mental health, and I make sure to use natural bulbs as much as possible to mimic the sun.

When you find yourself stressed, overwhelmed, or in crisis, remember that creative expression can not only lift your mood, but can aid you in processing pent up emotions or difficult feelings. Painting, drawing, creating music, or even listening to music can provide relief, and when combined with a natural setting, can generate a positive impact on mental health. Sitting outside drawing, writing, or playing music combining creativity with nature, promotes a deep sense of comfort. Even keeping materials in your home or office that allow for a quick ten minute creative session can be helpful- try playdough, doodling, coloring pages or music with soothing visuals.

One of my favorite times to create is when I feel sorrow or grief, especially when I can't pinpoint the exact cause. As a trauma survivor, there will be many instances where my body is flooded with feelings based on a sensation I experienced but did not register such as a smell, touch, or noise. In those instances, it is wise to acknowledge that those feelings are valid, even if I don't understand them or remember the source, and plan a time to explore them in order to express them fully. Pushing down negative feelings can cause physical symptoms such as digestive issues, headaches, or fatigue. Using the beauty of nature, color, and wonder can remind us how our lives are full of art and expression.

Color can be an especially beneficial tool when identifying emotions, as we set implicit meaning to colors and can use them to process. Allowing ourselves to be drawn to a specific color, finding a pattern to create and then discussing it's symbolism is a fantastic way to identify and release stagnant emotions. Using your hands to create can also give a sense of empowerment, so using media such as clay, skin safe paint, or 3D sculptures can be effective in reducing stress and increasing mental wellness. Music allows us to sync our breath to the beat or to move our bodies in rhythm, providing another method of release and calm. Finding music that fits your current demeanor, laying still and breathing in rhythm can help regulate the nervous system as well as aid in deep belly breathing. Even poetry and journal writing has tremendous benefits in expressing pent up emotions, and can be symbolic as well if those writings are burnt or destroyed as a way to feel a sense of resolution.

Growing up, "negative" emotions such as sadness and anger were not permitted emotional expressions in my household. I found myself in need of release so often that I consistently screamed as loud as I could into my pillow, or punched a soft surface until I was too tired to continue. Depending on the generation that raised you, you may have a similar experience, and talking about or intentionally processing feelings may feel like a weakness, but limiting their expression can lead to increased heart rate and blood pressure, muscle tension and a weakened immune response. There is no weakness in sadness or anger, only in the specific behavior used to process if it includes detrimental actions such as violence or cruelty. There has been much speculation that the focus on our young men being "tough" and never showing emotion has caused an increase in depression, and a correlated connection to violence such as school shootings. Marriages that fall apart after thirty, forty, or fifty years are often a result of hidden tension and resentment caused by unresolved conflict. There is absolutely no benefit to holding our emotions captive in our bodies, in fact, it only serves to decrease our ability to thrive in relationships and achieve mental wellness.

The next time you feel an intense emotion and have the instinct to push it down, pause, identify and validate the emotion, recognizing the specific purpose it serves. Are you angry because your mind is keeping you safe? Are you sad because of a legitimate loss? Allow yourself to feel and process as much as possible, and if you're able to, use some time to create and express those feelings in a safe environment. Some of the most beautiful art can come out of the most desperate feelings. Art is, in fact, the highest expression of the human spirit.