Using Art Therapy & Mindfulness for Treating Trauma
Written By: Ashtyn Ford (they/them) RP, RCAT, HBA
What Is Trauma And What Are The Impacts Of Trauma?
Over the years of working as a therapist, it has become apparent that most people will experience some form of trauma in their lifetime. Furthermore, some individuals will experience trauma even more than once or on an ongoing basis, and some may have experienced it first in childhood and later in other times of their life. This is why trauma-informed care is so important in the field of psychotherapy and mental health care.
Trauma can happen in many ways. It might be caused by abuse and violence, injury from accidents or another unexpected experience that compromised one’s sense of safety. These events will cause negative responses in an individual, such as difficulties regulating emotions, disruptions to sleep, physical health issues, flashbacks or intrusive thoughts, mental health conditions (PTSD, Depression, Anxiety, etc.), and barriers in trusting themselves or others. The point is that traumatic experiences take on many forms and affect people in different ways, but all experiences are valid and deserve space for healing (Klinic Community Health Centre, 2016).
Recovering from trauma can come in many different forms, but the most effective treatment includes both your body and mind since they are impacted equally by trauma, like art therapy and mindfulness. Both are holistic therapeutic interventions that are effective for working with clients who have experienced trauma. I will explain in more detail how art therapy and mindfulness can help support individuals recovering from trauma.
What Is Art Therapy And How Can It Be Used To Treat Trauma?
“Art therapy combines the creative process and psychotherapy, facilitating self-exploration and understanding. Using imagery, colour, and shape as part of this creative therapeutic process, thoughts and feelings can be expressed that would otherwise be difficult to articulate” (The Canadian Art Therapy Association, 2020).
One of the most powerful ways to heal from trauma is through art. An art therapist’s job is to provide a non-judgmental and supportive space for the people they work with so they feel comfortable expressing themselves through art or talking. An art therapist will also teach individuals different ways to use art to support their mental health, such as for self-regulation.
The art-making experience provides individuals with a safe space to express the impacts of the People who experience trauma/abuse can sometimes experience feelings of shame or a sense of losing their voice or ability to speak when trying to speak about their experiences and the impacts of the trauma. Art gives them a safe space or another way to express these difficult experiences without using words.
The art-making experience can help individuals who have experienced trauma and stress disorders such as anxiety or PTSD to experience an increased sense of relaxation and tools for self-regulation. The physical act of the art-making process can provide the individual with a sense of control as well as relaxation as they work with the different art materials.
Art-making can also be used as a healthy distraction from negative thoughts or body sensations that could arise for individuals who have experienced trauma. Furthermore, the art-making process helps with mindfulness and body/mind connection since it involves physical movement and mental processing to engage in the process.
The art-making process and the artwork created, help individuals have a sense of accomplishment or positive self-regard and increase their self-esteem. Using art also gives different access points for reconnecting with oneself, their values, wants, needs, limits, likes, dislikes, etc. It can also help individuals connect with other parts of themselves past the experience/impacts of the trauma.
The art process can be a useful outlet for individuals to externalize their experiences outside of living inside of themselves. This can help them see the issue as separate from who they are, but that it is just a part of their experience, not the whole. It also helps them interact with these difficult parts in a controlled setting where they can learn more about them and how to care for them in the future when they come up.
The healing journey from traumatic experiences can be challenging and takes time, which may cause feelings of despair or burnout. The artwork the client creates during the sessions with their therapist over time can later be used to help them reflect on their progress and milestones they achieved so far in their healing journey and inspire hope for further growth (Backos, et al., 2006).
Please see below some simple art directives you can try to see if art therapy may be helpful for you. Each art exercise will range from 3-10 mins and will just require a sheet of paper and any coloured art materials you have on hand, such as pencil crayons, markers, or pastels.
1. Create soothing circles to help direct your attention away from distressing thoughts or emotions and instead focus on what you find soothing or calming. Start by drawing 2-3 large circles on your sheet of paper, and then inside the circles, you can include things that you find soothing or make you feel calm. You may imagine any images, words, colours, shapes, or patterns that come to your mind.
2) Drawing your breath helps you drop into your breath safely and invitingly. This process is not about trying to change your breath but rather just practicing observing it, however, you may notice your breath changes and deepens over time naturally on its own. You can begin by placing a sheet of paper in front and choosing a colour to work with, that can represent your breath. Then start by taking a moment to bring your attention inward to observe the natural rhythm of your breath (or if you find this difficult to do on your own, start by listening to a guided meditation to do this). Then once you are focused on your breath you will move your art materials on the paper in front of you to match each inhalation and exhalation of your breath.
3) Representing your mood through the metaphor of weather is a simple art exercise you can do either daily or at the end of the week. You can begin by reflecting on your day; what happened and how you felt during the day (if you find it hard to label emotions finding an emotions wheel to refer to is very helpful). If you are doing a weekly reflection you could start by writing out the days of the week on the top of your paper and then reflecting on how you felt each day. After you reflect on how you feel you would represent this using the metaphor of weather, for example: if it was a good day maybe you include a sun and flowers, if you felt sad you could include a gray cloud and rain clouds, or if you were stressed wind, and so on.
What Is Mindfulness & How Can It Be Used For Treating Trauma?
Mindfulness is generally defined as non-judgmental awareness of the present moment – which means acknowledging and accepting our thoughts, emotions, and physical sensations without labelling them as good or bad. It is a powerful tool that helps us cultivate resilience and better understand our mental processes. In the context of trauma, mindfulness can be applied to actively intervene in our automatic stress responses, allowing us to pause, reflect, and respond with more clarity and self-compassion.
When living with trauma, our stress responses can be deeply ingrained in our bodies and minds, causing us to react with greater intensity to everyday challenges. This heightened sensitivity is a normal consequence of experiences that were life-threatening or profoundly distressing. However, mindfulness encourages us to step back and recognize that our current environment may not warrant such intense reactions.
So, how can you incorporate mindfulness into your daily life and set yourself on the path toward healing? Here are a few tips to get started:
1. Begin by finding a comfortable seated position and taking a few deep breaths to center yourself in the present moment. This simple breathing exercise can already help to slow down racing thoughts and ground you in your body.
2. When you notice stressful thoughts, emotions, or sensations arising, try to acknowledge them as neutral observers. Remind yourself that these reactions are a part of your trauma's legacy, but they do not define you or your worth.
3. Use grounding techniques to anchor yourself in the present moment. For example, you might focus on the sensation of your feet connected to the floor or bring your attention to a specific object or sound in your environment. This can help you regain a sense of control and stability when overwhelmed by trauma-related triggers.
4. Practice self-compassion and remember that it is okay to feel distressed or emotional. Trauma survivors often struggle with self-blame and unrealistic expectations, but acknowledging and accepting our emotional states is a crucial building block in the healing process.
End Reflections
The combination of art therapy & mindfulness is very effective for treating the impacts of trauma, which show up in both the body and the mind. With this said, integrating other therapy modalities or holistic healing practices may also be beneficial to treating trauma alongside art therapy & mindfulness; each person's mental health needs are unique and will vary.
Furthermore, it is not guaranteed that art therapy or mindfulness will work for everyone recovering from trauma, and other therapeutic approaches may be a better fit. An important part of the recovery process is having an open mind and trying out different treatment methods to see what works or doesn’t work for you personally. Remember there is no one right way to heal from trauma, there is no certain timeline or pathway to recovery, and healing is not a linear process.
References
Canadian Art Therapy Association (2020). What is Art Therapy?
https://www.canadianarttherapy.org/what-is-art-therapy
Backos, A., Malchiodi, C., Spiegel, D., & Collie, K. (2006). Art Therapy for Combat-Related
PTSD: Recommendations for Research and Practice. Journal of the American Art
Therapy Association, 23 (4), pgs. 157-164.
Klinic Community Health Centre (2013). Trauma-Informed Toolkit.
https://trauma-informed.ca/wp-content/uploads/2013/10/Trauma-informed_Toolkit.pdf
About the Author
Ashtyn Ford (they/them) RP, RCAT, HBA
Ashtyn Ford is one of the Co-Founders of Full Circle - Art Therapy Centre. Ashtyn is a Registered Art Therapist & Registered Psychotherapist. They have extensive experience delivering mental health workshops, group, and individual therapy. They specialize in working with people who have experienced abuse and trauma, as well as folks who deal with common mental health struggles like anxiety and depression. They offer a holistic approach to healing involving body and mind interventions, including Art Therapy, Narrative Therapy, Internal Family Systems Therapy, Sensorimotor Psychotherapy, Mindfulness, & Psychoeducation.