100 art therapy exercises

Art therapy exercises:

discovering your emotional
palette

Remix this
"The healthiest form of projection is art."
~ Fritz Perlz
Here is a popular online list of art therapy activities originally
published in 2011 by the Nursing School Blog. I have researched
the current links that reflect the most inspiring art therapy
guidelines on the internet today, keeping them as close to the
original list as possible.
Enjoy!
Shelley Klammer

Emotions
Deal with emotions like anger and sadness through these helpful
exercises.

1. Draw or paint your emotions. In this exercise, you will

focus entirely on painting what you are feeling.
2. Create an emotion wheel. Using color, this activity will get
you thinking critically about your emotions.
3. Make a Meditative Painting. Are you looking for a
creative way to relax? Do you have trouble sitting down to
meditate yet? Meditative painting may be just what you are
looking for. No painting skill or experience is necessary, just
the desire to relax and be more creative.
4. Put together a journal. Journals don't just have to be
based on words. You can also make an art journal, which
allows you to visually express your emotions.
5. Explore puppet therapy. Puppets aren't just for kids. Make
your own and have them act out scenes that upset you.
6. Use line art. Line is one of the simplest and most basic
aspects of art, but it can also hold a lot of emotion. Use a
simple line to visually demonstrate how you feel.
7. Design a postcard you'll never send. Are you still angry
or upset with someone in your life? Create a postcard that
expresses this, although you don't have to ever send it.
8. Create a family sculpture. For this activity, you make a
clay representation of each family member: mother, father,
siblings, and other close or influential family members to
explore the emotional dynamics and roles within your family.
9. Paint a mountain and a valley. The mountain can
represent a time when you were happy, the valley, when you
were sad. Add elements that reflect specific events as well.
10. Attach a drawing or message to a balloon. Send
negative emotions or spread positive emotions by attaching
a note or drawing to a balloon and releasing it.
11. Draw your heart. Draw your feelings in a heart
formation.
 Remix

this relaxation
Art therapy can be a great way to relax. Consider these exercises if
you want to feel a little more relaxed.

1. Painting to music. Allowing your creativity to flow in

response to music is a great way to let out your feelings and
just relax.
2. Make a doodle drawing. With this activity, you'll turn a
simple doodle into something beautiful, using line, color, and
your creativity.
3. Finger Painting. Finger painting is not only fun for kids,
adults can enjoy it too. Get your hands dirty and have a really
fun time spreading the paint.
4. Make a mandala. Whether you use traditional sand or draw
one on your own, this meditative symbol can help you relax.
5. Draw with your eyes closed. Not being able to see what
you are drawing heightens fluidity, intuition, touch and
sensitivity.
6. Draw something HUGE. Engaging your body and moving
can help release emotion while drawing.
7. Use blocks of color. Colors often come with a lot of
emotions. Choose several paint chips to work with and place,
paint, and glue until you've created a colorful masterpiece.
8. Let yourself be free. Don't allow yourself to judge your
work. If you feel your paintings are too tight and controlled,
this collection of tips and techniques to try will help you work
in a more relaxed style.
9. Only use colors that calm you. Create a drawing or
painting using only colors you find calming.
10. Drawing in the sand. Much like a Zen garden, this
activity will have you drawing shapes and scenes in the sand,
which can be immensely relaxing and a great way to clear
your mind.
11. Make a zentangle. These fun little drawings are a
great tool to let go and help reduce stress.
12. Color in a design. Sometimes the simple act of
coloring can be a great way to relax. Find a coloring book or
use this mandala coloring page.
13. Draw outside. Working outdoors can be a fun way to
relax and get in touch with nature while working on your art.

Remix thishappiness
Art can not only help you deal with the bad things, but also help
you appreciate and focus on the good. Check out these activities to
reflect on your personal happiness.

1. Collage your vision of a perfect day. Think about what

makes up a perfect day for you and give it a collage. How
about this collage can you make it happen today?
2. Take pictures of things you think are beautiful. No one
else has to like them but you. Print them out and find them
so you have constant reminders of the beautiful things in life.
3. Make a collage related to a quote you love. Take
someone else's words of wisdom and turn them into
something visually inspiring.
4. Create a drawing that represents freedom. The
Surrealists adopted automatic drawing as a way to
incorporate randomness and the subconscious into their
drawings, and to free themselves from artistic conventions
and everyday thinking.
5. Document a spiritual experience. Have you ever had a
spiritual experience in your life? Paint what you felt
intuitively.
6. Make a stuffed animal. Soft, cuddly objects can be very
comforting. This project could be used to create an imaginary
animal from your intuitive drawings.
7. Work on a softness project. Using only soft or comforting
objects, create a work of art.
8. Build a “home.” What does home mean to you? This
activity will have you creating a safe and warm place that
feels like home to you.
9. Document an experience where you did something you
didn't think you could do. We all have to do things we're
scared or unsure of sometimes. Use this activity as an
opportunity to commemorate an instance in your life.
10. Think of a wild invention. This invention should do
something that can help you feel happier, no matter what it
is.
11. Make a prayer flag. Send your prayers for yourself or
those around you out into the universe with this project.
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stereoportraits
Often, a good way to get to know yourself and your relationships
with others is through portraits.

1. Create a self-portrait of your past, present, and

future. This drawing or painting should reflect where you
have been, who you are today, and how you see yourself in
the future.
2. Draw a self-portrait bag. On the outside of a paper bag,
you will create a self-portrait. Inside, you will fill it with things
that represent who you are.
3. Choose the people who matter most to you in life and
create unique art for each one. This is a great way to
acknowledge what really matters to you and express your
gratitude.
4. "I am" Collage. Create an intuitive collage and discover
more about yourself.
5. Create an expressive self-portrait. Paint in expressive
colors. Select colors for emotional impact.
6. Draw yourself as a warrior. Start thinking of yourself as a
strong and capable person by drawing yourself as a warrior in
this activity.
7. Create a series of transformational portraits. Transform
your perceptions of yourself with this list of self-portrait
ideas.
8. Imitate Giuseppe Arcimboldo. Using objects that have
meaning for you, create a portrait of yourself.
9. Create a body image sketch. Practice life drawing to fall in
love with all the varieties of the human body, including your
own.
10. Draw a mirror self-portrait. This activity is based on
a quote from Piet Mondrian: "The purer the artist's mirror, the
more he reflects reality in it."
11. Draw yourself as a superhero. Many people like
superhero stories. We resonate with the themes in the
stories, with the dilemmas and problems that superheroes
face, and we aspire to their noble impulses and heroic acts.
 Remix this

trauma and loss

These activities will ask you to confront some unpleasant aspects
of life, but with the goal of overcoming them.

1. Draw a place where you feel safe. An art therapy

guideline for finding your safe place.
2. Create a mini-diorama. A diorama can show an important
moment in your life or something from your imagination.
3. Collage your worries away. Throw away your worries and
start tearing, cutting, shredding and narrowing,
4. Draw something that scares you. Everyone is afraid of
something and in this project you will have the opportunity to
bring that fear to light and hopefully work towards facing it.
5. Turn your illness into art. Battling a potentially terminal
illness? Process your feelings about your illness.
6. Art journal through a loss in your life. If you have lost
someone you love, process it in your art journal.
 7. Make art that is ephemeral. Sand painting is practiced in
many cultures, often for healing purposes. Create beautiful
prints with sand on canvas.

Collaging
If you prefer cutting and pasting instead of drawing or painting,
these projects are for you.

1. Create a motivational collage. Collage a vision board. Fill

it with images you find motivating.
2. Create a Face in a Mask Collage. We all wear masks of
some sort. This project allows you to show what's on your
mask and the face you put on for the world.
3. Create a clutter collage. Are there things cluttering up
your life? In this project, use words and images to show the
clutter in your path.
4. Create a calming collage. Choose images that you find
calming, soothing, or even meditative and combine them to
create a collage that helps you relax.
5. Collage of a painting. Incorporate the symbolism of collage
into a painting.
 Remix thisyo

Examine aspects of who you are and how you see the world
through these art projects.

1. Draw pictures of your good traits. Creating drawings of

your good traits will help you be more positive and build a
better self-image.
2. Draw yourself as an animal. Is there an animal that you
have a special interest in or that you feel is a kindred spirit?
Draw yourself as that animal.
3. Create a timeline journal. Chronologize the most
important moments in your life through this writing therapy
exercise.
4. Create a jungle animal collage. Choose the jungle animals
that you find most interesting, draw them, and then reflect
on why you have chosen these specific animals.
5. Sculpt your ideal self. If you could become the perfect
person, what would you look like?
6. Paint different sides of yourself. Explore your many
emotions through painting.
7. Make art with your fingerprints. Your fingerprints are as
unique as you are. Use ink and paint to make art using your
fingerprints.
8. Draw yourself as a tree. Your roots will be loaded with
descriptions of things that give you strength and your good
qualities, while your leaves can be the things you are trying
to change.
9. Design a box of fragments. In this project, you'll put
fragments of yourself into a box, helping to build a happier
whole.
10. Draw an important childhood memory. What was
a pivotal memory from your childhood? This activity
asks you to document it and try to understand why it
was so important to you.
11. Write and illustrate a fairy tale about yourself. If
you could put yourself in a happy-ever-after situation, what
role would you play and how would the story go? Create a
book that tells the story.
12. Design a Visual Autobiography - This creative
project asks you to create a visual representation of your life.
13. Create your own coat of arms. Choose symbols that
represent your strengths to build your own special coat of
arms.
14. Draw a comic strip. Enjoy a moment of levity with
this exercise that will focus on a comical event that
happened to you.
15. Build your own website. Websites are very versatile
ways to express yourself. Build your own to express what is
most important to you.
16. Create a box of values. First, make a collage or paint
a box that represents you. Then, place items inside the box
that represent the things you value most.
 Remix

thisthankfulness
Here you will find a collection of projects that will help you feel
happy with what you have and express your gratitude for it.

1. Document your gratitude visually. What are you

grateful for in your life? Paint or collage a piece of art
that represents these things.
2. Create a family tree of strength. This exercise honors
those around you and who support you. Draw pictures of
those around you who offer you the strength you need.
3. Do something for someone else. Doing something for
someone else can be a great way to feel good and help
someone else do it too.
4. Make Anchor Art. Who are the anchors in your life? In
this project, you will make an anchor and decorate it with
the people and things that provide you with stability and
strength.
5. Draw all the positive things in your life. We all have at
least one good thing in our lives, so sit down and figure out
what makes you happy, then draw it.
6. Sculpting the hand in plaster. Explore the symbolism of
hand casting.
 7. Paint a rock. Paint rocks for relaxation and fun.
8. Create a gratitude tree. What are you thankful for? This
clay project asks you to write those things on leaves to build
a tree.
9. Create a life map. A life map helps you discover what you
want for yourself and your life.
10. Create a paper snowflake. Write down ideas about
how you are unique on the snowflake.
11. Build a personal altar. This is a highly personal
project that will help you connect with your spiritual side and
honor your resilience.

Inside the mind

Take a look inside your mind to see what's going on with these
projects.

1. Create blot art. Just like a classic Rorschach test, fold the
paper in half with paint or ink in between and describe what
you see.
2. Mind maps. Make a visual representation of your thoughts to
discover how your mind works.
3. Make a Dreamcatcher. Having bad dreams? Create this
ancient tool to achieve your dreams with a few simple tools.
4. Draw your dreams. You can learn a lot from what happens
in your dreams, so keep a dream journal and use it as
inspiration for drawing or painting.
Miscellaneous Remix
If you are still looking for something to empower, help or reassure
you, these projects may be suitable.

1. Use natural materials. Leaves, sticks, dirt, clay and other

natural materials can help you get in touch with the natural
world and the more primitive side of yourself.
2. Explore archetypes. Study archetypes to help you explore
how you see and create your world.
3. Use your body as a canvas. You don't need paper when
you have your body. Paint on your hands and feet or
anywhere else to feel more in touch with yourself.
4. Sculpting Spiritual Figures - Connect with those who have
passed or with your own spiritual essence using these
sculpted figures.
5. Make art from recycled items. You can repurpose old
items that have meaning to you or simply repurpose
something you have lying around. Either way, you'll gain
 insight into how you can reshape and reevaluate your own
life.
6. Collage with old photographs. If you feel uncomfortable
using old photos, you can make copies. Explore these mixed
media techniques with your old photos.
7. Create your own interpretation of a famous piece of
art. How would you have painted the Mona Lisa? Using a
famous work as your inspiration, create your own work. It
could help reveal more about your lens on the world.
8. Work collaboratively. Art can be best when two people
work together, so find a partner and collaborate on almost
anything.
9. Use a found or made object like a paintbrush. Whether
it's something sharp or something soft, create your own
artistic tool and use it to express what you're feeling.
10. Make Stained Glass Crayons. Reflect on your
spiritual side with this project that lets you create your own
stained glass window.
11. Paint a window. Windows let you see in and out. Paint
yours with things you want to hide or show to the world.

100 Great Art Therapy Exercises for Your Mind, Body

and Soul
 January 9, 2011

Pablo Picasso once said, “Art cleanses the soul of the dust of everyday life.” It’s no wonder,
then, that many people around the world use art as a means to deal with stress, trauma,
and unhappiness, or simply to find greater peace and meaning in their lives. If you’re
curious about what art therapy has to offer, you can try some of these great solo exercises
at home to help care for your mind, body, and soul and regain health. If you enjoy the
experience, you can also look into professional art therapy treatment in your
area.
Emotions
Deal with emotions like anger and sadness through these helpful exercises.
1. Draw or paint your emotions. In this exercise, you will focus entirely on painting what you
are feeling.
2. Create an emotion wheel. Using color, this activity will get you thinking critically about
your emotions.
3. Make a stress painting. Choose colors that represent your stress and prick, doodle and
draw your problems.
4. Put together a journal. Journals don't just have to be based on words. You can also make
an art journal, which allows you to visually express your emotions.
5. Make sock puppets. Sock puppets aren't just for kids. Make your own and have them act
out scenes that tickle your fancy.
6. Use line art. Line is one of the simplest and most basic aspects of art, but it can also hold
a lot of emotion. Use a simple line to visually demonstrate how you feel.
7. Design a postcard you'll never send. Are you still angry or upset with someone in your
life? Create a postcard that expresses this, although you don't have to ever send it.
8. Create a sculpture of your anger. For this activity, you will make a physical manifestation
of the anger in your life.
9. Paint a mountain and a valley. The mountain can represent a time when you were happy,
the valley, when you were sad. Add elements that reflect specific events as well.
10. Attach a drawing or message to a balloon. Send negative emotions or spread positive
emotions by attaching a note or drawing to a balloon and releasing it.
11. Paint inside a heart. Using a heart as a template, fill in different parts of the heart with the
emotions you are feeling at the moment.
Relaxation
Art therapy can be a great way to relax. Consider these exercises if you want to feel a little
more relaxed.
12. Painting to music. Allowing your creativity to flow in response to music is a great way to
let out your feelings and just relax.
13. Make a doodle drawing. With this activity, you'll turn a simple doodle into something
beautiful, using line, color, and your creativity.
14. Finger Painting. Finger painting is not only fun for kids, adults can enjoy it too. Get your
hands dirty and have lots of fun spreading paint.
15. Make a mandala. Whether you use traditional sand or draw one on your own, this
meditative symbol can help you relax.
16. Draw in the dark. Not being able to judge what you're drawing or having to worry about
whether it's "right" can be very liberating.
17. Draw something HUGE. Then something very small. Engaging your body and moving
around can help release stress while drawing.
18. Use blocks of color. Colors often come with a lot of emotions. Choose several paint chips
to work with and place, paint, and glue until you've created a colorful masterpiece.
19. Let yourself be free. Don't allow yourself to judge your work. After all, there is no way to
fail and there is no right way to make art. Just draw, paint or sculpt until your heart's
content.
20. Only use colors that calm you. Create a drawing or painting using only colors you find
calming.
21. Drawing in the sand – Much like a Zen garden, this activity will have you drawing shapes
and scenes in the sand, which can be immensely relaxing and a great way to clear your
mind.
22. Make a zentangle. These fun little drawings are a great tool to let go and help reduce
stress.
23. Color in a design. Sometimes the simple act of coloring can be a great way to relax. Find
a coloring book or use this mandala coloring page.
24. Draw outside. Working outdoors can be a fun way to relax and get in touch with nature
while working on your art.
Happiness
Art can not only help you deal with
the bad things, but also help you
appreciate and focus on the good.
Check out these activities to reflect
on your personal happiness.
25. Draw your vision of a perfect day.
Think about what constitutes a
perfect day for you and draw or
paint it. How about this drawing you
can make happen today?
26. Take pictures of things you think
are beautiful. No one else has to
like them but you. Print them out
and find them so you have constant
reminders of the beautiful things in
life.
27. Draw a picture related to a quote you like. Take someone else's words of wisdom and
turn them into something visually inspiring.
28. Create a drawing that represents freedom. This activity makes you think about the
concept of freedom and what it means to you, creating a piece of art that shows what it
means to you as an individual.
29. Document a spiritual experience. Have you ever had a spiritual experience in your life?
Draw or paint what it felt like.
30. Make a stuffed animal. Soft, cuddly objects can be very comforting. Use this project to
create an animal that means something to you.
31. Work on a softness project. Using only soft or comforting objects, create a work of art.
32. Build a “home.” What does home mean to you? This activity will have you create a safe,
warm place—it doesn’t have to be practical—that feels like home.
33. Document an experience where you did something you didn't think you could do. We
all have to do things we're scared or unsure of sometimes. Use this activity as an
opportunity to commemorate an instance in your life.
34. Think of a wild invention. This invention should do something that can help you feel
happier, no matter what it is.
35. Make a prayer flag. Send your prayers for yourself or those around you out into the
universe with this project.
Portraits
Often, a good way to get to know yourself and your relationships with others is through
portraits.
36. Create a future self-portrait. This drawing or painting should reflect where you see
yourself in the future.
37. Draw a self-portrait bag. On the outside of a paper bag, you will create a self-portrait.
Inside, you will fill it with things that represent who you are.
38. Choose the people who matter most to you in life and create unique art for each one.
This is a great way to acknowledge what really matters to you and express your gratitude.
39. Draw a portrait of someone who changed your life. If someone has ever helped change
your path, for better or worse, draw this person.
40. Create a picture that represents how you think others see you. Then, have someone in
the class draw a portrait of you. Compare the results.
41. Draw yourself as a warrior. Start thinking of yourself as a strong and capable person by
drawing yourself as a warrior in this activity.
42. Create a series of transformational portraits. This project will help you see how you
have changed over time and represent those changes visually.
43. Imitate Giuseppe Arcimboldo. Using objects that have meaning for you, create a portrait
of yourself.
44. Create a body image sketch. If you struggle with self-esteem and body image, this can be
an interesting way to see how your perceptions match up to reality.
45. Draw a mirror. This activity is based on a quote from Piet Mondrian: “The purer the artist’s
mirror, the more reality reflects in it.” You will have to find out what is still clouded in your
own reflection of yourself by drawing a mirror and depicting those elements on paper.
46. Draw yourself as a superhero. If you could have one superpower, what would it be? This
project asks you to draw your own
image as a superhero with these
powers.
Trauma and unhappiness
These activities will ask you to
confront some unpleasant aspects
of life, but with the goal of
overcoming them.
47. Draw a place where you feel safe.
The world can be a scary place, but
in this project you will create a
place, either drawing, painting or
sculpting, that will make you feel
safe.
48. Create a mini-diorama. This
diorama can show an important
moment in your life or some trauma
you have experienced.
49. Create a collage of your worries. What worries you in your life? Cut out pictures from
magazines to represent these worries.
50. Draw something that scares you. Everyone is afraid of something and in this project you
will have the opportunity to bring that fear to light and hopefully work towards facing it.
51. Turn your illness into art. Facing a potentially terminal illness? Turn your illness into
something beautiful by creating art about it.
52. Paint a loss in your life. If you have lost someone you love or something, paint it. This will
help you remember but also help you recover.
53. Make art that is ephemeral. Sometimes we have a hard time letting go, but this project will
teach you that it's okay if something doesn't last. Use materials like sand, chalk, paper, or
water to create art that you will destroy when it's done.
Collaging
If you prefer cutting and pasting instead of drawing or painting, these projects are for you.
54. Create a motivational collage. You can hang this collage somewhere, you will see it
every day. Filled with images that you find motivating, it will help you keep going.
55. Create a Face in a Mask Collage. We all wear masks of some sort. This project allows
you to show what's on your mask and the face you put on for the world.
56. Create a clutter collage. Are there things cluttering up your life? In this project, use words
and images to show the clutter in your path.
57. Create a calming collage. Choose images that you find calming, soothing, or even
meditative and combine them to create an attractive collage that can help you relax.
58. Collage of a painting. To complete this exercise, you will first need to create a simple,
abstract painting on paper. Then, tear up this painting and create another one. Think about
how you felt when you had to tear up the first painting and which one you like best.
I
 Examine aspects of who you are and how you see the world through these amazing art
projects.
59. Draw pictures of your good traits. Creating drawings of your good traits will help you be
more positive and build a better self-image.
60. Draw yourself as an animal. Is there an animal that you have a special interest in or that
you feel is a kindred spirit? Draw yourself as that animal.
61. Create a timeline and draw the most significant moments of your life. This timeline will
be the story of your life, with the most important moments highlighted visually.
62. Create a jungle animal collage. Choose the jungle animals that you find most interesting,
draw them, and then reflect on why you have chosen these specific animals.
63. Sculpt your ideal self. If you could become the perfect person, what would you look like?
64. Paint the different sides of yourself. In this project, you'll paint the different aspects of
your personality, giving each one a visual representation. You may only have one or two, or
maybe even twelve.
65. Make art around your fingerprints. Your fingerprints are as unique as you are. Use ink
and paint to make art that uses your fingerprints.
66. Draw yourself as a tree. Your roots will be loaded with descriptions of things that give you
strength and your good qualities, while your leaves can be the things you are trying to
change.
67. Design a box of fragments. In this project, you'll put fragments of yourself into a box,
helping to build a happier whole.
68. Paint an important childhood memory. What was a pivotal memory from your
childhood? This activity asks you to document it and try to understand why it was so
important to you.
69. Write and illustrate a fairy tale about yourself. If you could put yourself in a happy-ever-
after situation, what role would you play and how would the story go? Create a book that
tells the story.
70. Design a Visual Autobiography - This creative journal project asks you to look back at
your life and make a visual representation of it.
71. Create your own coat of arms. Choose symbols that represent your strengths to build
your own special coat of arms.
72. Draw a comic strip about a funny moment in your life. Enjoy a moment of levity with
this exercise that will focus on a funny thing that has even happened to you.
73. Build your own website. Websites are very versatile ways to express yourself. Build your
own to express what is most important to you.
74. Create a box of values. First, make a collage or paint a box that represents you. Then,
place items inside the box that
represent the things you value most.
Gratitude
Here you will find a collection of
projects that will help you feel happy
with what you have and express
your gratitude for it.
75. Document your gratitude visually.
What are you grateful for in your
life? Paint or collage a piece of art
that represents these things.
76. Create a family tree of strength.
This exercise honors those around
you and who support you. Draw
pictures of those around you who
offer you the strength you need.
77. Do something for someone else. Doing something for someone else can be a great way
to feel good and help someone else do it too.
78. Make Anchor Art. Who are the anchors in your life? In this project, you will make an
anchor and decorate it with the people and things that provide you with stability and
strength.
79. Draw all the positive things in your life. We all have at least one good thing in our lives,
so sit down and figure out what makes you happy, then draw it.
80. Sculpt the hand in plaster. Once it's dry, write all the good things you can do directly on
the hand.
81. Paint a rock. This project is meant to give you strength. You can approach it in two ways.
One option is to paint the rock with things that give you power. The other is to paint it with
struggles you overcome.
82. Write on leaves to create a gratitude tree. What are you grateful for? This project asks
you to write those things on leaves to build a gratitude tree or banner.
83. Make a map of the connections in your life. Draw yourself in the center of this project,
then map out how you are connected to everyone else in your life. It will help you feel much
less alone.
84. Create a paper snowflake. Write down ideas about how you are unique on the snowflake.
85. Build a personal altar. This is a highly personal project that will help you connect with your
spiritual side and honor your resilience.
Inside the mind
Take a look inside your mind to see what's going on with these projects.
86. Create blot art. Just like a classic Rorschach test, fold the paper in half with paint or ink in
between and describe what you see.
87. Brain mapping. Make a visual representation of your thoughts to discover how your mind
works.
88. Make a Dreamcatcher. Having bad dreams? Create this ancient tool to achieve your
dreams with a few simple tools.
89. Draw your dreams. You can learn a lot from what happens in your dreams, so keep a
dream journal and use it as inspiration for drawing or painting.
Diverse
If you are still looking for something to empower, help or reassure you, these projects may
be suitable.
90. Use natural materials. Leaves, sticks, dirt, clay and other natural materials can help you
get in touch with the natural world and the more primitive side of yourself.
91. Build an archetype. Check out this series of projects to build a set of archetypes, or ideal
examples, that can help you explore how you see the world.
92. Use your body as a canvas. You don't need paper when you have your body. Paint on
your hands and feet or anywhere else to feel more in touch with yourself.
93. Sculpting Spiritual Figures - Connect with those who have passed or with your own
spiritual essence using these sculpted figures.
94. Make art from recycled items. You can repurpose old items that have meaning to you or
simply repurpose something you have lying around. Either way, you'll gain insight into how
you can reshape and reevaluate your own life.
95. Collage or drawing on old photographs. If you feel uncomfortable using old photos, you
can make copies, but with this project you will draw a characteristic that you see in the
person in the photos.
96. Create your own interpretation of a famous piece of art. How would you have painted
the Mona Lisa? Using a famous work as your inspiration, create your own work. It could
help reveal more about your lens on the world.
97. Working collaboratively. Art can be better when two people work together, so find a
partner and collaborate on almost anything.
98. Use a found or made object like a paintbrush. Whether it's something sharp or
something soft, create your own artistic tool and use it to express what you're feeling.
99. Make Stained Glass Crayons. Reflect on your spiritual side with this project that lets you
create your own stained glass window.
100. Paint a window. Windows let you see in and out. Paint yours with things you want
to hide or show to the world.
 15 art therapy exercises
Become aware of yourself, your relationships, your emotions through a series of
art therapy exercises that will open up a new way of working on yourself

through shapes, colors, textures.

Art therapy is a method of utilizing a person's potential for artistic expression

and creativity for the purposes of psychotherapy or personal development.
 Who am I?

"From psychopathological art to the pathology of expression."

1. Who am I?
2. What's in my head?
3. Fix common problems
4. My identity: Where do I live? Who am I?

5. "My heart tells me..."

6. Christmas in art therapy, what do you think?
7. Stick your worries and redesign your life.
8. The colors of my life

9. Send your stress

10. Sharing with your loved ones.

11. Let your emotions speak
12. "My hand tells me..."

13. "My coat of arms, my life"

14. Your network of relationships: the Sesse table.

15. Create positive emotions

To practice from home, while sharing your creations with other people
interested in the discipline, register for the online program by clicking here.

To go further:

A notebook to practice your art and work on yourself. This book has the
advantage of offering you original art therapy exercises. Its special feature: it
contains blank pages for your own writings or drawings. You can take it with you
everywhere.

The art of being yourself.

You will find in this book tips, exercises and examples to move, treat, heal
through art therapy and how to use it as an emotional health professional:

The big book of art therapy.

This reference book on art therapy addresses the historical evolution of the
discipline, its goals and benefits, the fundamentals of the therapeutic
relationship, and the role of the art therapist in expression and self-expression.
Developing the meaning of creative language. Through numerous testimonies
and reproductions of works made in the studio (paintings, collages, poems,
masks, earth modeling ...), the author, painter and art therapist shows: How art
therapy works and what his works are. indications; How it brings out the
unspeakable and is a moment of consolation and listening to oneself that helps
to heal one's wounds; Finally, how does a new energy come about by
awakening a creative capacity, often unsuspected, that improves self-
confidence? An educational brochure proposes,

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6 art therapy exercises for adults.

July 9, 2018
 201Shared

 Three lessons from the Dalai Lama applicable to the

professional field.
 Time is a wealth.
 Body, mind and meditation: how do they interact?
We live permanently connected and we hardly ever rest. We
have become dependent on our phone, social media and
spend hours in front of the computer or tablet. Performing
tasks that do not include a screen, even if we hardly have
time to do so, can be really relaxing and a good opportunity
to disconnect. Art therapy exercises for adults can be one of
our best allies.
These are a means or a tool to express our creativity. On the
other hand, they are a very good way to take care of our
mental health. Among their many advantages is the fact
that they can be used with children, teenagers and the
elderly.
Now we will explain six very simple art therapy exercises for
adults.
color
Finding ourselves in front of a blank page can be quite
complicated. At first, it can even be stressful if our creative
side is dormant. We may not have any ideas and that will end
up frustrating us. A coloring book can be ideal to organize our
ideas and not be blocked anymore. It can help us free
ourselves from anxiety and awaken our creativity.
While making us travel beyond our everyday thoughts.

Coloring gives adults the opportunity to immerse themselves

in their childhood. This activity allows you to play with
lines and stimulate the senses by remembering earlier
stages of life. This is a way to jump back in time and put our
problems into perspective.
Drawing doesn't make problems go away, but it does
help us relieve the stress they cause. It also comforts us
and frees our spirit from the demands of everyday life.
Drawing outdoors and in nature.
We all have a creative side. However, sometimes we find it
difficult to find the time and space to express it. To
overcome this inertia, we need to exercise our will and be
helped by stimuli.
Drawing outdoors can give us this little chance for calm. It
allows us to be in touch with nature, breathe deeply, fill our
lungs with clean air and free ourselves through drawing. We
can choose to draw a memory, an image or something
that is in front of us and that we want to write down on a
piece of paper. Everything is possible.
This is one of the exercises that gives us the most
benefits. With the arrival of beautiful days, we can do it in a
park, in the countryside, in the mountains or on the beach.
The key is to let ourselves be carried away by this moment
and by the sensations of freedom and creativity.
Write a poem
If you prefer writing to drawing or coloring, you can let your
imagination run wild by writing a poem. Take a piece of
paper, a pen and write down your feelings, thoughts,
emotions, desires or dreams. Let them out of your head. If
they are positive feelings, they will make you smile. If they
are more negative, this exercise will free you.
One variation is to create worms from words in
newspapers and magazines. Write them on small pieces of
paper, place them in a box and throw one out at random. The
words will impose themselves on you, but your creativity will
eventually bring a poem to life. It can be fun, right?
Creation with our name.
At the office, at school, or while talking on the phone,
you've probably done the following: write your name
on a piece of paper to pass the time. This sometimes
helped you escape or concentrate on the teacher's (or the
person on the phone's) explanations. Thanks to its harmony
with our dynamics, this exercise is one of the most interesting
in art therapy.
Write your name on a piece of paper and start creating
something new. Give free rein to your imagination. Use
different colors or shapes, add details, create
shadows... Try to express what you have inside you.
Sometimes, what we have trouble getting out can end up
making us feel proud.
Drawing on our skin
There are special paints designed to be applied to the skin.
So, if you have never thought about it and if you suddenly feel
like it, don't be shy! If you could tattoo something for a
few hours, what would you do? This type of realistic ink
allows you to connect to your inner self which is reflected on
the outside.
In addition to promoting concentration and creativity, it helps
you put things into perspective. Remember that the storms
we go through always end up healing, like this painting that
will soon disappear. It is a moment of connection, self-
acceptance and harmony with your inner "self" that
will help you in your personal growth.
Drawing on our skin is one of the art therapy exercises that
facilitates the connection with our "self".

Drawing in the sand

When we were children, we loved to have fun in the sand. We
took a bucket, filled it and built a castle or a house... Now
that we are adults, sand can also become a toy. It
invites us to develop our imagination, to feel what surrounds
us and to remember those little moments of our childhood.
Just like in a Zen garden, you can choose to draw many
things. Drawing will allow us to get out what is inside
us. And it will create a kind of magnifying glass to analyze
these actions that we do automatically every day. It will also
be a very good tool to avoid the internal censorship to which
we are usually subjected.
These art therapy exercises are a form of free
expression to channel our emotions, strengthen our
skills and develop our creativity. Thanks to them, we
learn to express our desires, our joys and our fears through
the various techniques presented. By doing this, we connect
with our inner world.
 Happy Holidays: 37 Art Therapy
Exercises to Relax During the
Holidays
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By Priscilla Frank

_TA'_ VIA GETTY IMAGESColored pencils arranged in a wave shape.

WELLNESS - The Christmas holidays are finally here and with them the chain of family gatherings
and meals, which generate a lot of stress for many of us. Are you dreading endless conversations
with your Aunt Judith? The New Year's resolutions that are dying? Let yourself be tempted by our
modest suggestions and use your creativity to relax inside.
Art therapy promotes the idea that artistic expression can do us good, help us to have more self-
confidence or simply to relax. Unlike most therapies, which rely on language as the primary mode of
communication, art makes use of other resources, which are much more difficult to define.
We don't claim to be therapists, but we have selected some basic tips below, inspired by the usual
techniques of art therapy. They can be useful for those who want to unleash their creativity to relieve
the tension that tends to build up at this time of year. If they require a little material, no predisposition
is necessary. In fact, the less you know about art, the better. With the following suggestions, the
result matters less than the transformation that occurs during the practice.
So, get ready! Here are 37 art therapy exercises to help you relax this winter.
1. Create a postcard that you don't want to send.
Whether it's a word of love for the person you're not yet ready to declare your passion for, or a
furious tirade that's best kept quiet, it can sometimes be helpful to list all the details of the problem in
order to defuse it. Writing a text can be therapeutic, but creating a postcard offers real added value. It
also activates different areas of the brain during relaxation, just like when you color. Once the famous
missive is signed and sealed, toss it into oblivion (or into the back of a drawer). You'll find that its
contents have lost their importance.
2. Cut and paste a frame to create a collage.
Make a painting on a paper or cardboard support. When you are done, cut it out or tear it up. Then
assemble the pieces like Lego, to create a new work of art: a collage. Watch how your painting gives
birth to a new, exciting, unpredictable work. This exercise emphasizes the intimate relationship
between creation and destruction, and encourages us to take risks. It pushes us into our creative
entrenchments, which can serve us in other areas.
3. Erect an altar in honor of a loved one.
Draw inspiration from primitive art to erect an altar in honor of the relationship that binds you to
another person, living or dead. Decorate the shrine with photographs, letters and mementos of
memorable times spent together and objects you have specially created. Any material lends itself to
artistic creation, gifts exchanged with candy paper that your subject loved. Setting up a totem for
another person awakens memories and creates a concrete manifestation of the relationship that can
bring comfort in times of need.
4. Draw in complete black.
Most of the stress we experience in art practice comes from the judgments and criticisms that are
inevitable throughout the creative process. Practice creating a work in complete darkness to free it
from self-criticism. Think of this as a form of blind drawing where you are suddenly free to draw lines,
shapes, and patterns for whatever reason you feel like it. What is certain is that the result will
surprise you when you turn the light back on.
5. Paint a watercolor of your physical condition.

Lie down and close your eyes. Visualize your body, and the breath that rises in your chest. Try to
imagine that this breath is tinted with a particular color as it enters your body, and another as it
leaves. What do you see? Draw the outlines of a body on a large sheet of paper, and within the
silhouette, make a watercolor based on the colors of your physical state. Think about what these
colors mean to you, notice the areas where they become denser or duller. Consider this drawing as
the most relaxing self-portrait you have ever made.
6. Create a Zentangle

Zentangle art is a drawing method invented by Rick Roberts and Maria Thomas to make drawing
meditative and accessible to everyone. To discover the official method, you'll need to learn from a
Zentangle teacher, but you can reproduce the basic idea on your own. Cut out a 3.5cm square of
paper, then draw a freehand pencil line. Then draw a curve or weave within this border.
From here, take a pencil and start drawing a "tangle" (enredo), that is, a series of patterns and
shapes along this line. Voila! You have created a Zentangle. The process aims to encourage
deliberate and repetitive creations, while leaving room for error: above all, do not erase! Traditional
zentangles are usually black and white, but we encourage color experiments. The entire realization
should not take more than 15 minutes and can be repeated as many times as necessary. Keep some
sheets of paper on hand for moments of inspiration.
7. Allow yourself something
Think about all the social and personal pressures you face every day, the personality traits you
consider faults, the natural jokes you take for mistakes. Pick one and give yourself permission to do
it, with lots of luxuries. Turning a small, minor defeat into success can minimize feelings of self-
hatred, allowing you to achieve your larger goals. Don't forget that this is a work of art, so apply
yourself!
8. Write a pre-made poem.
Don't consider yourself a poet? So let someone else do the hard work of composition and gather the
fruits of old books, magazines, newspapers or even letters. Cut out the words that catch your eye or
inspire you. Glue them together in the same way as for a collage. You're free to follow a theme or
story, or just see where the words go.
9. Make a tool that looks like you.

Instead of spending most of your free time painting a picture, why not devote some of your attention
to making a different paintbrush just for yourself? You can make one out of almost anything, whether
it's a row of toothpicks stuck into a piece of cardboard and dipped in paint, or a paintbrush made out
of pompoms or balls of wool. When it comes to creating a piece of work with your new tool, you'll
need to let go and cede some of the artistic control to your creative medium, which will, of course,
become a work of art.
10. Make a forgiveness box.
If you do not wish to harbor negative feelings about someone, including yourself, practice creating a
forgiveness box. Decorate a small box with calming images and words, either directly related to the
individual or tailored to the desired inner feeling. You can write the person's name on a label and
incorporate it into the decoration if you wish, so that the name can be removed or changed as
needed. Making this box will bring back happy memories in relation to the person for whom it is
intended, and help you physically move toward forgiveness.
11. Create a color collage.
Color has the ability to act on our moods. However, rather than using it to transform our current state
of mind, it can sometimes be helpful to take the time to immerse yourself in the color of the moment
you are feeling. Angry or uninhibited mood? Cut and paste orange images that will match your
feeling. Working in harmony with your emotions can help you understand the reason and perhaps
look at it in a more positive light.
12. Make a power mask.
Most of the time, masks appear to us as a means of hiding, but anonymity can also liberate us and
help us express difficult things. Make a power mask, covered in symbols that inspire strength in you
(think actor's suit or athlete's helmet). You can use it to prepare for a difficult situation, whether it's
dinner with extended family or speaking at work, and show that you can handle it, with or without a
mask. .
13. Build a "background" of the advent.
Too often, our calendars are filled with tasks and obligations that turn the days ahead into stress
instead of comfort. Make a "precedent" of the advent. Instead of earning a new chocolate every day,
give yourself a compliment, a sketch, a nice quote or a little comfort like: "Today, breakfast in bed!" If
all goes according to plan, you'll even end up jumping out of bed every morning like an excited child
on Christmas Day.
14. Start a drawing chain
It's a fact: it's impossible to miss a doodle. When you've given in to the endless possibilities offered
by its lines and shapes, you'll really struggle to survive. Launch a drawing chain, inspired by the
exquisite corpse, with a loved one to get them away from your creation. There's magic in watching
your solitary creation metamorphose before our eyes. You can also try the exercise with a
correspondent to give your exchanges a new twist.
15. Make a portrait of yourself.
This isn't about past lives, but rather versions of yourself in which you feel distant or downcast.
Whether you're revisiting an innocent, ignorant, or simply different phase, focusing on the space
between memory and imagination helps show how malleable our ego is. It's like rereading an old
diary for the first time in years.
16. Plant a wish tree
Get inspired by Her Majesty Yoko Ono and build an object that can express your wildest dreams.
Use a real plant or a tree silhouette you have created yourself, then write your wishes on pieces of
paper hanging on the branches, one after the other. You can invite others to do the same. Putting
our dreams and hopes into words brings us closer to their realization. Not to mention those little
pieces of paper that, from a distance, look like sprouts.
17. Paint your own Russian dolls.
We are all different, especially since we are not made of wood, even inside. What image are we
referring to others? What are we referring to those we hold dear most of all? What are we constantly
hiding? Buy a number of dolls to repaint or directly decorate a set of cardboard boxes or any other
object that can nest inside another. Allow yourself the opportunity to use images and words to
reproduce the layers you have seen during your internal visualization.
18. Giving a touch to a masterpiece.

Intimidated by blank-page anxiety? We are too. Instead of starting from scratch, bring your personal
touch to a canvas you already know and appreciate, to boost your confidence and reduce risk-taking.
Whether you compose Mona Lisa or fill in the blanks of a Paul Klee painting with strange creatures
born from your imagination, rest assured that the original artists will be honored by your input. Who
knows? You might become a reappropriation genius.
19. Create a calming space.
This exercise is for architects. Remember the pillow castle you had built as a child, this secret, cozy
little nest that belonged only to you. Take advice from the five-year-old who sleeps with you to build a
grown-up fort… uh, your art installation, of course! You can set up an actual tent if you want, or
simply install symbolic items in a closet or under the bed. Incorporate memories filled with nostalgia,
old toys, blankets or night lights – anything that disconnects you from the world around you. Put on
some soft music and let the well-being wash over you.
20. Use pencils
Yes, nothing more. There is something frustrating but also liberating about the raw, uneven tip of a
colored pencil. Yes, drawing a straight line is not easy. Yes, it is almost impossible to color without
going overboard. But that is the whole point. Let your artistic imperfections emerge and learn to
appreciate all the mistakes in your creation, which, whatever they are, will be exceptional, even if
they are not worthy of being displayed in a museum.
21. Reveal (and embellish) a New Year's resolution.
Ah, New Year's resolutions! How could such a seemingly constructive phenomenon turn out to be so
incredibly stressful? Instead of promising yourself that you'll brush your teeth better or eat less, let's
focus on an invisible achievement, something so big or small that it slips through your fingers.
Instead of writing it down in a notebook with the rest of your resolutions, spend a little time producing
a beautiful object, a true visual mantra that can inspire you with just one glance.
22. Create a memory pot.
Memory pots are a custom of the Bakongo, who believed there was an aquatic connection between
the physical and spiritual worlds. They often decorated graves with water-related objects, such as
jugs, to connect the spirits of the dead with streams that could guide them to the afterlife. The ritual
was recently reintroduced in the form of ready-made sculptures or 3D memory albums. Using a little
hairspray, stick the objects into a vase, jar or bowl, in memory of a person, a period in their life or
simply to make them smile.
23. Make a sketch a day.
You know what's the hardest part? Taking the time, in our frantic planning, to create a work of art
when we don't know how to proceed. The simplest thing is to take a few minutes to take a break from
our day and scribble some strange shapes for the pleasure of running the pencil on the sheet. Divide
each page of your notebook into four parts, each of which is dedicated to one drawing per day (even
if you're happy with an emoticon because you're falling asleep). Just keeping a rhythm will stimulate
your imagination. You'll soon feel more comfortable with what you produce and find inspiration in
your routine. You may even end up spending more than five minutes a day. Anyway, don't worry:
24. Resurrect your trash
This is for all those embarking on an early spring clean or getting rid of their junk (clothes, papers,
glasses, buttons, unrepairable electronics, etc.). Instead of throwing everything away, use these
materials to create a sculpture of a previous version of yourself or to immortalize this year's [insert
appropriate adjective]. It doesn't have to be visible (it probably won't be) - the work can be abstract,
geometric, natural, or all of the above. Even if the objects seem insignificant, they will become
treasures over time and the ritual of sculpture creation will conclude the year that is ending before
moving on to the next.
25. Use your left hand if you are right-handed (and vice versa)
You surely know this quote from Pablo Picasso: “All children are artists, the problem is how to remain
an artist once you are an adult.” It concerns us all, whatever our gender. Soak up that feeling to
unlearn everything you know about style, control and discipline… changing hands. At no point will he
have the uncertain, shaky and uninhibited pencil stroke of a child. And so, if we believe Picasso, an
artist worthy of the name.
26. Build an achievement stick
Whether you call it a feat stick, a prayer stick, a speech stick, or a talisman, its purpose remains the
same: to hold an object in your hands to give you a feeling of strength and serenity. Originating in
Hopi and Tibetan traditions, these sticks derive their power from the positive energy stored during
their creation. So make sure you're in a good mood when you make it! Get a stick that you can hold,
like a magic wand, and decorate it with mantras or principles that are important to you. Add string,
feathers, sequins, beads, and whatever else you like, and keep it in a secret place for the times when
you need it most.
27. Create your own template
If you're having trouble getting started on a piece of work, how about starting with the medium itself?
You can make a stencil out of cardstock, playing cards, cereal boxes, etc. Using a pair of scissors,
cut out a shape that appeals to you and allows you to put your mark, in the literal sense, on all the
artwork and blank pieces of paper you'll encounter. Don't worry about drawing straight lines and
getting perfect proportions. When it comes to your home stencil, perfection is out of the question.
28. He (literally) realizes his fears.
Sometimes the only way to assuage our fears is to face them. Think about what scares you, whether
it's spiders, artistic failure, the fear of being broken or straying. Give this fear a shape, a color, and a
texture. It can be as symbolic and abstract as you like. Expressing it will rob it of its power, especially
when you compare it to the (now ridiculous) fears you nurtured as a child.
29. Invent your own sleep guardian.
You've probably heard of dreamcatchers. By slightly adapting this tradition, one can freely choose
the shape of their dream guardian. Create a sculpture to hang over your bed and watch over your
sleep. You can use the traditional willow branches, adorned with feathers and beads, or go in a
different direction with fabrics, bells, pictures and whatever else relaxes you. You'll soon have a new
friend to watch over you when your dreams take you to another world.
30. Use your body as your only tool.
No time (or budget) to invest in a new painting kit? No problem! To be creative, your body will do!
Explore the possibilities of your anatomy: the sumptuous curves of your fingers, the edge of your
nails, the potential of your hands, your feet and even your hair if you don't have cold eyes. Not only
will your canvas have an extraordinary rendering, but you will also look like a work of art.
31. Give a stuffed animal a stuffed animal.

We have been dying to discuss this topic since discovering Jenny Ottinger's latest exhibition, in
which the artist tries his hand, more or less successfully, at teddy bear surgery, which results in
disarticulated creatures. In a therapeutic setting, we recommend a less scary approach. Transform a
stuffed animal you love into a work of art – repair it, replace damaged parts, or opt for a more avant-
garde solution. You’ll be giving your favorite pup back its rightful place while putting an original piece
of art on display.
32. Create a memorial stone.
The next time you experience a special moment, bring home a free souvenir: a rock, a receipt, a
pamphlet, a piece of paper, whatever. This item will be your blank canvas. Decorate it with memories
of the day, in a style as abstract or concrete as your creativity requires. If you feel the anguish of the
blank page, use the natural roughness of the rock to guide your artistic choices. After a few memory
stones, you'll have a garden to instantly resurrect the memory of your best days, to neutralize the
gloomiest ones.
33. Get inspired by Giuseppe Arcimboldo.
Let's start with a brief history: Giuseppe Arcimboldo was a 16th-century Italian painter, known for his
self-portraits based on still lifes of extraordinary realism, such as fruits, vegetables, books and fish.
Get inspired by our good old Giuseppe thanks to the objects that are important to you. In drawing,
painting or collage, create a version of his pretty face from the objects that define him or make him
vibrate: his dog, sunflowers or the sign of a fast food restaurant.
34. Make an ephemeral work of art.
Practice the art of letting go by creating an ephemeral work of art. Work on a material that wears
away over time: a sand castle washed away by the waves, a chalk fresco erased by the sun, or a
drawing attached to a balloon released into the sky. Giving someone their freedom is the most
beautiful proof of love!
35. Painting on mirror or glass.

Revolutionize the concept of a blank canvas by choosing a surface that already has a lot to offer.
Apply pigments to a mirror or glass and let your brush strokes blend with what this amazing surface
already sees, whether it's a snowy day or your own reflection. See this as the much more artistic
counterpart to makeup.
36. Transform a diary into a work of art.

Whether you're drawing inspiration from last week's misfortune or your schoolboy travails, why not
visually adapt what you tell yourself? Open your diary and a particularly poignant, difficult, joyful or
totally arbitrary passage, and recreate the text as a picture. Let yourself draw, paint, paste or use
whatever method best expresses the atmosphere of this day.
37. Designing your totem animal (artistic)
Do you have an animal totem? Have you ever been frustrated with real species? This is your chance
to imagine a hybrid creature from your wildest dreams. From the liger to the dragon jellyfish to the
zebrafish, the only limit to the fauna on offer is the zoological boundaries of your mind.