pamela.ullmannI don’t know about you, but lately, I have been so distracted by all the chaos in the world. You can not help but feel compelled to tune in to the news for the latest updates. Between Covid, pollical unrest, inflation, and everything else it’s no wonder we can not stay focused on our goals, work, and other tasks.
As an artist and art therapist, I focus on the creative process. Now, I’m not saying my ways are the only ways. But for some creatives (and you know who you are), this can be helpful. Selfcare and self-awareness through creative methods are practical coping skills when used consistently.
How creativity helps
Creative activities are a way of coping with stressful circumstances. They help us build resilience in difficult times, and creativity can be an essential element throughout our lives — it’s associated with engagement, originality, experimentation/problem-solving skills. Creative thinking has been found to decrease stress levels by opening up new possibilities, which we can decide between!
Creative coping is a great way to work through feelings of isolation and loneliness. Studies have shown that people who nurture their creative impulses are more satisfied in life, as well-adjusted on average, than those without such an outlet for expression or ambition. Creative thought plays a vital role within humanistic psychology; this concept can lead us down paths where we discover what matters most about ourselves — whether it’s achieving personal goals like self-actualization/meaningful existence,or simply finding ways how one might thrive outside traditional roles imposed by society.
When we experience flow, it’s as if our minds have been transported into a world of creativity and enjoyment. The psychological state is associated with enhanced cognitive performance in tasks that require creative thinking (Csikszentmihalyi 1975). It can also nurture one’s imagination by allowing them to fully engage in what they are doing at the moment without any distractions or worries about how things will turn out later down the road
The idea behind this phenomenon was discovered back when people were less connected than now via technology. Hence, naturally engaging in activities like sports became more likely because there wasn’t anything else going through your head other than competing against yourself.
Creative coping strategies
1. Daily journaling
Journaling is a great way to release negative emotions and build self-esteem.
The thoughts that run through our heads can be overwhelming (and deter our focus), but journaling gives us an outlet for all those feelings! You don’t need special skills or tools — write down what’s on your mind when you’re feeling stressed out so it doesn’t take over everything else.
Journaling in a creative manner is lots of fun as well. Some people use their journals with colorful pens or pencils. Writing your thoughts down daily is a great way to connect with your inner blocks.
What is a “brain dump”?
A brain dump is a great way to get all the thoughts and ideas floating around your head on paper.
Brain dumps are an essential tool for maintaining mental clarity. With a clear mind, you can focus on what matters most with ease and avoid distractions that could get in the way of your day’s goals! A brain dump is like turning off those pesky notifications for just 30 minutes so it feels like nothing else exists outside this moment — perfect after some long hours at work or school.
A great strategy when we need some time away from our worries.
Another way to journal is to utilize a technique called “morning pages.”
The morning pages technique (by Judith Cameron, author of the Artists Way) was initially designed to break through creative blocks. It doesn’t end there. The power behind these daily endeavors goes beyond art or creativity; their benefits extend into every aspect of our lives — everything from getting ready each day until bedtime at night (and even insomnia!) I recommend checking this out.
Need a bit of help getting started?
Prompt #1- Talk about your day or week. Describe some events and how you felt about them.
Prompt #2– Identify the things you are grateful for in your life. This is a really good one when you feel down and out. It can turn negative thoughts around.
Prompt #3– Describe your goals- Elaborate on what steps you must take to achieve those goals.
Prompt #4– Give yourself advice. Pretend you are someone you admire or a mentor in your life. What would they say to you?
2. Coloring and Drawing
When we create art, it is like a window into our souls. The process of painting or drawing allows for self-expression and deep reflection in ways that are often lacking when life’s challenges seem too difficult to handle on their own
In recent years there has been increasing interest around the world in meditation and its benefits, which include reduced stress levels primarily because they help people cope better with daily tasks such as managing anger from past experiences and improved focus during work hours.
Meditating is an ancient practice that is incredibly helpful in many ways. One of the most potent reasons meditation works so well, though? It fosters acceptance- which you need when creating art! As with all things creative and artistic (or any activity), it’s important for artists who want their work done right away or at a minimum in a time frame proportionate with its difficulty level — not only are they doing something meaningful but also relaxing themselves during this process too by focusing deeply enough into one thing while letting go completely else where thoughts may come up otherwise.
Art-making can be a fantastic form of mindfulness if executed with intention. You have to create an environment of your type of peacefulness. For those of you who say, “But I’m not good at art!” please let go of that! You do not need any artistic talent. Allow your inner child to have fun, and do not judge!
Some mindful art and coloring activities
- Coloring books and pages– Mindfulness coloring books are becoming more popular, with an almost 7% increase in adult nonfiction book sales last year (Milliot 2016). The drawings may be different than you remember — they’re often abstract and require concentration! You can have some fun with various colored pens and/or pencils.
- Zen Doodling- Zen doodling is an art form in which the artist uses structured patterns to create designs. The result? You can follow through on impulsive thoughts, so your doodle won’t be restricted by expectations, and it gives you a unique final product that represents what was going through your mind when drawing! See my other article on this!
- Mandalas- Mandalas (Circular designs) are a great way to promote relaxation and balance your energies. The concentric circles represent harmony with the universe and mind, which can be soothing for those seeking peace in their lives! Coloring mandalas will help calm you down mentally while also providing some fun entertainment, so go ahead — color away!!
3. Knitting (or crocheting)
A few years back, knitting was all the rage. It has since been less trendy but still an excellent and creative activity for focus and well-being. Now, some of you may be thinking that this is way too much for me! But once you get the basics, knitting can be a very fulfilling creative coping skill.
Recent research has shown that knitting is a beautiful way to release stress and anxiety. One international survey found that those who knit often feel calmer than others without this hobby or interest in knitted items such as hats etc., which also makes them happier! Knitters can enjoy their time spent with friends while creating something new together at the same time- it doesn’t get much better than getting create what you love doing most while meeting new people too.
Knitting and mindfulness
Knitting offers an escape for the mind while providing hands with something productive. Many knitters say it is calming, relaxing, and very satisfying when completed correctly! Some say that after spending all day at work, they come excited to return to their work.
Mindfulness is about paying attention to the present moment. When one knits, there is a systematic focus on each stitch. It allows the mind to be engaged. Thoughts are often dissolved, and a meditative state is created when knitting. The repetitive and rhythmic movements of knitting are often equated with meditation.
Learning to knit
- If you are a social butterfly, then join a knitting class.
- Pick up a book or two. Get some supplies and try your best. Remember, don’t get frustrated!
- Find a friend or family member who already knits. Ask them for a few lessons. This is the BEST way to learn!
Final thoughts
There are no “right” ways to incorporate creative coping. Try out different methods and media. Find your style and be open-minded. The critical thing to remember is that the creative process is a mindful experience once you enter that sacred space. I know that if you can get this into your routine, you will notice a stress reduction. Try it!
References
Csikszentmihalyi, M. (1975). Beyond Boredom and Anxiety. Washington: Jossey-Bass Publishers.
The Artist’s Way: A Spiritual Path to Higher Creativity
by Julia Cameron
Positive Psychology Online: https://positivepsychology.com/mindfulness-coloring-art/
How Does Coloring Influence Mood, Stress, and Mindfulness? https://www.researchgate.net/publication/329972183_How_Does_Coloring_Influence_Mood_Stress_and_Mindfulness
