The amount of thoughts that run through our minds on any given day are nearly impossible to keep track of. Yet there are definitely some thoughts that tend to do laps and bog us down. Our brains also have a tendency to fill in the gaps. So we do this thing where were fill in the gaps with what we think might happen or is happening within another person. Brené Brown likes to say, “The story I’m making up in my head is…” These thoughts can then plague us and because they only reside in our minds we might come to believe them as fact. 
 
One of the best ways to empty our minds and begin to examine our thoughts is to let them spill out onto a page. This can take several shapes or forms. For some, writing the words that have been living in their minds and running rampant can allow for some release. For others, taking their thoughts and creating a representational image or art piece can create relief. And still for others there might be a combination. No matter the form it takes, letting thoughts spill onto a page creates distance and therefore allows for a new perspective to be achieved. 
 
Externalizing our thoughts can help us learn about ourselves, what’s really bothering us, and how to begin changing them or finding solutions. Creating a visual representation of something that has been on our minds can not only provide catharsis or release but it can allow you to let go of the thoughts that don’t serve you. 
 
This week I invite you to look at some of those thoughts doing laps in your mind. Find a way to put them on a page that makes sense for you. Maybe it’s a combination of words and marks, colors, or shapes. Find the ones you feel serve you in some way and rewrite those on a separate page, perhaps a journal.  Then take the sheet that contains the thoughts that you want to change or stop thinking about. Rip these up and then toss them. If you want to take it one step further, take the ripped up pieces and collage them into something new. This is a gentle reminder that we control our thoughts and we have the power to turn those unhelpful thoughts into something we find more productive or meaningful. 

Be safe and be well,
​
Janette D. Macias

Art Therapy has been around for a while but it’s only just beginning to pick up steam and gain more mainstream media coverage. Naturally, as with any unfamiliar subject or profession, there are some common misconceptions about Art Therapy. Here are a few misconceptions I’ve heard over the years:

1. Art Therapy is just like traditional talk therapy just with some art thrown in.
   Art Therapy can simply be defined as the combination of talk therapy and the use of art making during a therapeutic session, with the guidance of a licensed Art Therapist. While that might be a very simplified definition, there’s a lot more to it. There are reasons, based in research, behind the art directives used in a session, the materials selected, and the types of discussions had about the art pieces created. 
2. Any licensed therapist can provide Art Therapy.
   In reality, people have to go through extensive training and post graduate work to become fully licensed as Art Therapists and to use that title. Most Art Therapists receive bachelor degrees, and then attend a two year graduate programs which includes theory, practice, and supervised work. Some professionals go on to pursue doctoral degrees in Art Therapy. After completing their graduate programs, they complete an additional two years of supervised work and then take licensing exams, in addition to their usual therapist licensure requirements per their state regulations. 
3. There is little research supporting the use of Art Therapy.
   While there is always room for more, there has been a great deal of research done which documents the benefits of art making, Art Therapy, and its impact on mental health outcomes. Again, while this isn’t the most common form of therapy it doesn’t mean there isn’t research. One of the more popularized mental health issues tied to Art Therapy is trauma work with veterans, children, and in the medical/hospital setting. 
4. You have to be an artist to truly benefit from Art Therapy.
   This is one thing that often deters people from trying Art Therapy. This is not true! No artistic experience is required to begin Art Therapy or reap its benefits. Most Art Therapists have experience with the arts both personally and professionally. Many Art Therapists also have prior training as art teachers which helps ease client worries and provide clients with any necessary support.
5. Art Therapy includes things like coloring books and mandalas. 
   There are lots of books and activities out there that have the label “Art Therapy” on them. Really, what these coloring books and activities are referencing is therapeutic art making. There are numerous articles and research out there referring to the ways in which making art, creating, making music, etc., have therapeutic value. This basically means people find art making to be helpful, healing, relaxing, cathartic, and insight building. The difference here is that therapeutic art is generally something you can do on your own. Art Therapy, on the other hand, requires an Art Therapist be present with you in some way, such as in person or via some video/audio medium. 

 
Hope this helps clarify some things and maybe increases your interest in Art Therapy and the benefits of creating art for therapeutic purposes further!
 
Be safe and be well.

While there are lots of reasons why you might be struggling to get started with your art making practice, I thought I’d share one that comes up a lot. Maybe at some point you’ve said, “I have all kinds of materials so I find myself becoming overwhelmed by the choices and options.“
 
Here is one tip I find really helpful:

So your choice might be one paint color, marker, clay, color pencil, or it can be a set of markers, a set of water colors, etc. The idea is to choose one medium to work with. This allows you to explore, play, and learn about the benefits and limits of that given medium. 
 
Here are some ways to play with the medium you chose:
     > use your non-dominant hand
     > rotate the page/canvas for a new perspective
     > put more pressure or less pressure with the medium
     > let things drip
     > smear it or smudge it
     > add/spray some water on it to see what happens (does it flow or change?)
     > use an unconventional material to move your material around (a spoon, fork, paper towel, fingers, string
        chain, stick, etc.).

Now take this idea and run with it! You can take it a step further and try one medium for a day, for a week, or even a month. The more familiar you feel with your materials, and the more you make, the more your skills, confidence, and experience with art making grows. As these things increase so will your art making practice!

So now that you got this idea....get to creating! 

Be safe and be well.

-Janette D. M.

What Are Your Art Making Hang-ups? Share them here with the hashtag #ArtHangUps 
 ​

 Imagine this…
 
You’ve had a long day and finally get a few minutes to yourself. You decide to whip out your favorite art materials and get to making. No plan just play. Within minutes you find yourself in a groove. You’re making choices, putting this here and that there. You get lost in the process of making your thing. Your blood pressure drops, your breathing slows, and your mind quiets. You put your finishing touches, make those final choices, and put your materials down. You look at your creation and a smile erupts across your face as you honor your piece, and yourself for showing up and creating. You feel refreshed, recharged, and ready to tackle whatever comes next. This is the beauty and benefit of making and creating where the focus is on the process. 
 
Here’s another scenario…
 
You’ve had a long day and finally get a few minutes to yourself. You decide to grab your best art materials and begin to plan your piece. You know what you want to make so you get to making. As you work, you’re thinking about composition, color, and other artistic elements. You want your piece to look like what you imagine within your mind’s eye. You also want your piece to be visually appealing and engaging to others. As you get to the last elements you want to add to your piece you begin to review your work. You smile as you see what you created meets the criteria you set out for yourself. A sense of pride and accomplishment fills you. This is what happens when you finish something you set out to create, where the focus is on the product. 
 
Both of these approaches to art making are valid. Which route you take depends on what purpose art making has for you. I am here to advocate for the side of process though. I feel this approach is the most accessible to everyone. This way of making gives us the opportunity to quiet the inner critic and be more creative. It allows us to remember what it’s like to make art like a kid. A time where we didn’t judge our creations and had a blast making stuff because our creativity knew no bounds. 
 
I challenge you to make something this week. Doodle, finger paint, collage, color, make a beaded bracelet, work on a fuse bead project, knit, embroider, or grab some playdoh. Put on some music and just play with your materials. Follow your creativity and curiosity to see where it leads you!
 
Be safe and be well.