Rediscovering Yourself Through Art Therapy
Unlocking Inner Peace
Art therapy is more than just putting paint on paper or moulding clay with your hands—it’s a dynamic and transformative process that allows us to access parts of ourselves that are often difficult to express in words. By engaging in creative expression, we activate parts of our brain associated with regulation, emotional processing, and self-awareness.
On a physiological level, art therapy taps into the nervous system, helping to downregulate stress responses. The act of creating—especially repetitive, mindful movements like brushstrokes or sketching—engages the parasympathetic nervous system, which promotes relaxation and calms our fight-or-flight response. In turn, this allows us to access deeper emotional processing while feeling grounded and safe.
But art therapy doesn’t just regulate our nervous system; it fosters a healthier dialogue with our inner self. Through colour, shape, texture, and symbols, we give voice to subconscious emotions, creating a tangible way to connect with our somatic (body-based) experiences. This can be particularly healing when we are feeling stuck, overwhelmed, or disconnected from ourselves.
The benefits of art therapy are vast:
Emotional Regulation: Art therapy helps us process and release difficult emotions, allowing us to feel lighter and more in control.
Increased Self-Awareness: By creating and reflecting on our art, we uncover patterns, beliefs, and emotions we might not have been consciously aware of.
Trauma Healing: The sensory and symbolic nature of art allows us to explore and process traumatic memories in a way that feels safe and non-verbal.
Improved Mood: Creative expression naturally boosts mood, as it often sparks feelings of accomplishment and joy.
The Power of Pairing Art with Journaling
While art therapy engages our creative and emotional self, therapeutic journaling is another powerful practice that can take the healing process to a deeper level.
Journaling gives words to what the art expresses—helping us reflect, analyse, and make sense of the emotions and patterns that surface through creative expression.
For example, after an art therapy session, journaling can help us:
Unpack the meaning behind our artwork's colours, shapes, or symbols.
Process emotions or memories that surfaced during the creative activity.
Develop a clearer narrative of our journey and identify recurring themes.
Cultivate mindfulness by grounding thoughts and feelings into written form.
The combination of these two practices creates a holistic healing experience, where the creative and analytical sides of our brain work together. This unique synergy fosters self-awareness, insight, and transformation.
If you’re ready to dive into this transformative practice, check out my Therapeutic Journaling eBook, where you’ll find guided prompts to pair with your art therapy sessions. It’s a beautiful tool to bridge the gap between creative expression and mindful reflection, helping you process emotions on a deeper level and truly connect with your inner self.
To help illustrate how art therapy can facilitate transformation, let me introduce you to Emma—a fictional character who could represent any one of us during a challenging time.
Emma’s Story of Self-Awareness
Emma slouched in her lounge, staring blankly into space. She ignored the text messages coming through; she was in avoidance mode. She had been avoiding her friends, skipping gym classes, and spending far too much time scrolling through social media, comparing herself to strangers. She had recently gained weight, and it felt like her world was falling apart. But deep down, Emma knew it wasn’t just about the weight—it was something bigger.
At work earlier that week, her manager had made an offhand comment about her appearance during a team meeting. Though he hadn’t meant it maliciously, it hit Emma like a ton of bricks. She felt humiliated, ashamed, and overwhelmed by emotions she couldn’t quite place. It was the kind of comment she should have shrugged off, but instead, it sent her spiralling.
So, she began isolating herself, unsure why she felt so broken. Why was she so sensitive? Why couldn’t she just move on? That evening, while scrolling online, for the millionth time, Emma came across an article about art therapy. Curious and desperate for relief, she decided to give it a try.
Emma’s First Art Therapy Session at Home
Emma grabbed a few sheets of paper, fished through her desk drawer and found some coloured pencils and crayons. She didn’t know what to expect but decided to trust the process.
The prompt she chose was simple: “Draw how you feel.”
At first, Emma froze, unsure of where to start. But as she began to move the crayon across the page, something shifted. She allowed her hand to move instinctively, letting her emotions guide her.
Here’s what Emma created and a breakdown of meanings:
Colours: She began with heavy, dark strokes of red and black colours that reflected her anger, shame, and heaviness. She noticed her grip on the crayon was tight, her strokes chaotic, also tapping into her expressions of anger.
Placement: The dark colours dominated the centre of the page, representing how overwhelming these emotions felt, like they were the core of her being.
Shapes and Symbols: After the red and black, she added jagged lines shooting outward, almost like cracks. To the side, she drew a small blue circle, which she described as herself—alone, vulnerable, and disconnected.
Size: The cracks grew larger and more chaotic, while the blue circle remained small, almost hidden in the corner.
When she stepped back and looked at her drawing, Emma felt an unexpected wave of sadness but also clarity. The chaotic centre, the small circle—realising her emotions had taken over, leaving her feeling small and invisible.
The Healing Process Unfolds
But Emma didn’t stop there. She picked up her crayons again and added to her drawing:
She surrounded the blue circle with soft, flowing lines of green and yellow, symbolising comfort, safety, and hope.
She used pink and orange to add flowers and spirals, representing growth and resilience.
Finally, she drew the cracks mending and transforming into branches of a tree—strong and grounded.
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Reflecting on the Art
As Emma reflected on her drawing, memories of her teenage years began to surface. At 16, Emma had been publicly ridiculed by a teacher in front of her classmates during a school event. She had laughed it off at the time, but the humiliation stuck with her. Now, as an adult, her manager’s comment triggered that same sense of inadequacy and shame.
Through her art, Emma began to see the connection between her past and her present. The cracks on the page mirrored the way she felt fractured inside, and the small blue circle reminded her of the vulnerable girl she had once been.
To deepen her reflection, Emma pulled out her journal. She wrote about the emotions her artwork stirred up, the memories it brought back, and how she could begin to care for herself in the present. Journaling allowed her to explore her feelings more fully and set intentions for healing moving forward.
By dedicating time to create and reflect—both through art and journaling—Emma was able to connect the dots between her emotions, her somatic experiences, and her past. These practices gave her a safe space to process her pain and rewrite the narrative of her inner self.
Through her drawing and journaling, Emma realised that her self-worth wasn’t tied to anyone’s opinion of her—not her manager’s, not her teacher’s, not even her negative self-talk. She also recognised the importance of nurturing herself, symbolised by the growing branches and surrounding colours of hope.
Ready to Begin Your Journey?
Emma’s story illustrates the transformative power of art therapy and journaling. It’s not about creating something “beautiful” or “perfect”; it’s about expressing emotions in a raw, authentic way and finding meaning in the process.
Art therapy is accessible to anyone. It doesn’t require special skills—just an open heart and a willingness to explore. When combined with mindful reflection, it can lead to profound self-awareness, healing, and personal growth.
If Emma’s journey inspired you, imagine what your own could look like. With From Heart to Canvas, you’ll be guided through powerful art therapy activities that help you unlock your emotions, connect with your somatic self, and rediscover your inner strength.
Pair it with my Therapeutic Journaling eBook to gain even deeper insights and uncover the hidden layers of your emotional world.
The tools are in your hands. The question now is…Are you ready to heal, grow, and transform?
Art Therapy Workbook
Unlock the healing power of creativity with From Heart to Canvas – Therapeutic Art Workbook!
Whether you're seeking a soothing escape or a meaningful way to process emotions, this expertly designed workbook guides you through transformative art therapy exercises—all from the comfort of your home.
Packed with structured activities, step-by-step instructions, inspiring prompts, and deep self-reflection tools, From Heart to Canvas empowers you to express yourself freely while uncovering insights into your inner world. Plus, with a comprehensive self-interpretation glossary, you’ll navigate your artistic journey with confidence.
Don't just explore art—experience its profound ability to heal, restore, and uplift. Click to begin your creative wellness journey today! 🎨✨
More blog posts to explore: Exploring the Depths: The Transformative Power of Therapeutic Journaling (starlahrose.com)
Trauma-Informed Art Therapy- Unlocking Healing and Resilience (starlahrose.com)
Final Thoughts
The journey towards healing and self-discovery is unique to each individual. Emma’s experience with art therapy and journaling is a testament to the power of these practices in transforming emotional pain into growth and resilience.
By embracing creativity and reflection, you can unlock your inner peace and reclaim your life. Remember, the tools are within you, ready to guide you towards a path of emotional freedom and growth.
Happy journey into Creativity. Your canvas is waiting. 🎨
Starlah Rose
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