by Lauren Fallat, LPC LPAT ATR-BC
Art therapy and self-soothing are two powerful forces that can combine to create a profound impact on our mental well-being. In the hustle and bustle of life, finding moments of tranquility and emotional regulation is crucial. This is where self-soothing skills come into play, offering a toolkit of calming techniques that can be seamlessly integrated into art therapy practices. In this blog post, we embark on a journey to explore the benefits of self-soothing skills and discover how to incorporate them into art therapy by creating a self-soothing image book. This personalized visual journal can serve as a valuable tool for self-care, emotional regulation, and promoting mental well-being.
Self-soothing refers to the practice of engaging in activities or techniques that promote calmness, relaxation, and emotional regulation. It involves using comforting behaviors or strategies to manage distress, reduce anxiety, and cultivate a sense of well-being. Self-soothing techniques can vary from person to person, as what works for one individual may not work for another. Some common examples include deep breathing exercises, practicing mindfulness or meditation, engaging in hobbies or activities that bring joy, listening to soothing music, taking a warm bath, or using comforting objects like soft blankets or stuffed animals.
Engaging in self-soothing activities helps reduce stress and anxiety by activating the body's relaxation response. It can lower heart rate, blood pressure, and cortisol (stress hormone) levels, leading to a sense of calm and tranquility. Self-soothing also serves as a healthy coping mechanism for dealing with difficult situations. Instead of resorting to harmful or unhealthy behaviors, individuals can turn to self-soothing activities to navigate stress, sadness, or frustration in a constructive manner.
Engaging in art can be a wonderful way to incorporate self-soothing skills into your routine. Artistic activities provide an opportunity for self-expression, creativity, and emotional release, which can be incredibly soothing and beneficial for mental health. One activity in particular that combines the benefits of self-soothing with creative self-expression is through the creation of a self-soothing image book. Let’s explore the steps in creating one!
To begin your self-soothing image book, gather the necessary art supplies. These can include a sketchbook or journal with blank pages, colored pencils, markers, watercolors, collage materials, scissors, glue, and any other art materials that resonate with you. Choose materials that make you feel comfortable and inspired.
In addition, before diving into the creation process, set an intention for your image book. Reflect on your personal goals or areas of emotional support you wish to explore. It could be cultivating peace, self-love, resilience, or anything else that aligns with your needs and desires.
Consider different self-soothing themes that resonate with you. These could include nature, comfort objects, peaceful landscapes, affirmations, or symbols that bring you a sense of calm and relaxation. Brainstorm and gather images or sketches that represent these themes. Using your art materials, start creating your self-soothing image book. Begin by selecting an image or theme that aligns with your intention. Explore different art techniques such as drawing, painting, collage, or mixed media to bring your ideas to life. Don't worry about the outcome; focus on the process of creating and expressing your emotions.
Continue to add new pages and images to your self-soothing image book as you progress through your art therapy journey. Feel free to experiment with different techniques, materials, and themes. Allow your creativity to flow and adapt your image book to meet your changing needs.
For the book to be an effective coping skill, it is important to regularly engage with your self-soothing image book as a form of self-soothing and emotional regulation. Spend time flipping through the pages, connecting with the images, and reflecting on the emotions they evoke. This practice can provide comfort, relaxation, and a sense of empowerment.
Creating a self-soothing image book in art therapy offers a powerful means of self-expression and healing. Through art, we can tap into our inner world, explore emotions, and cultivate a sense of well-being. Embrace this transformative process, allowing your image book to serve as a personal sanctuary for self-soothing, self-reflection, and emotional growth. Remember, art therapy is a personal journey, so embrace the process and let your creativity guide you towards greater mental and emotional wellness.
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