Despite being one of the most prevalent mental health issues globally, anxiety often remains unspoken and widely misunderstood. The continuous onslaught of alarming headlines has left many people feeling anxious, panicked, and even depressed. The Anxiety and Depression Association of America (ADAA) defines generalized anxiety disorder (GAD) as the persistent and excessive worry about things that otherwise don’t appear to have a reason for concern. In layman terms, anxiety may often be described by words such as stress, worry or nervousness.
When individuals grapple with anxiety, they are bombarded by negative thoughts and worry. We often manage anxiety through relaxation techniques, engaging in hobbies, physical activity, entertainment, or simply talking to someone about our concerns. Ideally, these feelings of anxiety are short-lived, and we can return to our normal routines without significant disruption. However, in some cases, anxiety can become more intense and prolonged, severely affecting our daily lives.
It’s important to recognize that dealing with panic and anxiety is challenging and can have a profound impact on one’s life. It can be tough to carry on with your daily activities when you’re in the grip of panic or anxiety. While anxiety can be effectively treated, many individuals may feel hopeless about finding relief. Art therapy, a method that allows you to distance yourself from your emotions and gain insight into them, can be a valuable resource.
Although many people acknowledge the therapeutic benefits of art, it is often regarded as a pastime rather than a genuine form of therapy. Research has shown that engaging in artistic activities can boost self-esteem, enhance emotional coping abilities, and improve overall mood. This article will explore how art therapy can help individuals overcome panic and anxiety.
What is Art Therapy?
So, what exactly is art therapy?
According to the American Art Therapy Association (AATA), it is “an integrative mental health and human services profession that enriches the lives of individuals, families, and communities through active art-making, creative process, applied psychological theory, and human experience within a psychotherapeutic relationship.”
In essence, art therapy blends psychological counseling with various art forms, including painting, drawing, sculpting, and clay modeling, to assist individuals in managing stress and expressing their emotions without relying solely on spoken words.
Art therapy is a creative and therapeutic approach that welcomes everyone, regardless of their artistic abilities. It employs various fine arts mediums such as painting, drawing, sculpting, and clay modeling. The primary emphasis is on the creative process and the accompanying emotional experience. This approach aims to facilitate the expression of memories, feelings, and emotions, enhance self-reflection, and develop and practice new coping skills.
Contrary to the misconception that art therapy is exclusively for “artsy” individuals, it has proven to be a valuable tool for addressing mental health conditions, including anxiety, depression, and phobias, as affirmed by a comprehensive review of numerous studies.
How Does Art Therapy Help with Anxiety?
Art therapy is believed to offer valuable support to individuals dealing with anxiety by helping them manage their symptoms and enhance their overall quality of life. Drawing from extensive practical experience in anxiety treatment, experts in art therapy assert that this approach can effectively improve skills related to emotion regulation and self-structuring. Moreover, it has the potential to heighten self-awareness and enhance one’s ability to reflect on their experiences.
According to research by Haeyen, van Hooren & Hutschemakers, patients often find it more accessible to connect with their emotions through art therapy than through traditional verbal methods. Consequently, art therapy is thought to have a positive impact on reducing symptoms in individuals dealing with anxiety.
When individuals engage in art expression as part of art therapy, the primary goal is to disrupt and divert their focus away from the overwhelming thoughts and emotions that contribute to their anxiety.
“We get people to stop and focus on one thing. People can also do this with deep breathing and other strategies, but art-making can be an easy, accessible way to do this, too,” says Margaret Carlock Russo, AATA’s President. “Art expression also provides sensory input in other ways because you are touching materials, and it also [initiates] the release of stress from the playfulness of it all.”
She says art therapy can also help with panic disorder in the same way. Also, in the event of a panic attack, art expression as a tool can serve as a distraction from feelings of panic.
“You can engage in doodling or coloring or collage, which may calm and distract you from the overwhelming focus of the panic attack,” Carlock Russo explains.
In fact, a Dutch randomized-controlled trial looked at the effectiveness of art therapy in females ages 18 to 65, diagnosed with generalized anxiety disorder, social anxiety disorder, or panic disorder, with moderate to severe anxiety symptoms.
The study found that art therapy had these benefits:
- reduction in anxiety symptoms
- increase in subjective quality of life
- improvement in accessibility of emotion regulation strategies
- long-term effects that were present during a 3-month follow-up
Art therapy provides a unique avenue for self-expression, relying less on the need for verbal communication. Verbal expression can be challenging, especially when clients are grappling with catastrophic thoughts. The overwhelming nature of these thoughts often hinders their ability to effectively convey their feelings and manage their thoughts.
Art therapy steps in to create a more conducive environment within the therapeutic setting. Its techniques work to diffuse the initial stress and anxiety experienced by clients, allowing them to attain a sense of calm and focus. Once this initial anxiety is alleviated, clients become more receptive to processing their thoughts, understanding their emotions, and assessing their behavior.
Moreover, art therapy contributes to anxiety management by bolstering self-esteem, facilitating problem resolution, enabling the expression of emotions, and enhancing skills in problem-solving and goal-setting. These aspects collectively support clients in their journey towards fostering healthier thought patterns and emotional well-being.
Wrapping it up:
In summary, art therapy stands as a well-documented, evidence-supported approach for addressing panic and anxiety, showcasing effectiveness comparable to medication prescribed by healthcare professionals.
Yet, akin to any therapeutic endeavor, consistency is paramount. The key to reaping the full benefits of art therapy lies in its regular practice, even beyond the point where panic and anxiety recede. It could very well serve as the vital component in your ongoing emotional healing journey.
For those wanting to lean into art during their grief, Laurie Copmann’s “The Family Tree the Night of the Storm” is an excellent choice. The book delves into the emotional complexities of dealing with loss, offering readers not just a story but a lifeline. It’s a resource that counselors and grief camps have turned to, time and again, to help people find their way back to light. Through intricate fabric illustrations and a compelling narrative, Laurie Copmann has created a world where every reader can find a piece of themselves.
