Difference between revisions of "Relieve Stress by Drawing"
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| − | {{fa}}One of the easiest and most satisfying ways to express your creativity is by drawing. Further, drawing can calm you down in multiple ways. It can help distract you from negative thoughts, clear your mind, and provide you with a constructive way to release emotion.<ref>https://www.psychologytoday.com/blog/arts-and-health/201401/doodling-your-way-more-mindful-life</ref> Most simply, the enjoyment derived from drawing allows the chance to refocus mentally and relieve your stress.<ref>http://www.alive.com/lifestyle/draw-your-stress-out/#sthash.vxk1x0yh.dpuf</ref> | + | {{fa}}One of the easiest and most satisfying ways to express your creativity is by drawing. Further, drawing can calm you down in multiple ways. It can help distract you from negative thoughts, clear your mind, and provide you with a constructive way to release emotion.<ref name="rf1">https://www.psychologytoday.com/blog/arts-and-health/201401/doodling-your-way-more-mindful-life</ref> Most simply, the enjoyment derived from drawing allows the chance to refocus mentally and relieve your stress.<ref name="rf2">http://www.alive.com/lifestyle/draw-your-stress-out/#sthash.vxk1x0yh.dpuf</ref> |
[[Category:Managing Stress]] | [[Category:Managing Stress]] | ||
[[Category:Drawing Therapy]] | [[Category:Drawing Therapy]] | ||
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#*A building or place you admire or have positive memories in. | #*A building or place you admire or have positive memories in. | ||
#*Made-up combinations of animal parts. For instance, draw a dog’s head on a pig’s body with a turtle’s legs and tail. | #*Made-up combinations of animal parts. For instance, draw a dog’s head on a pig’s body with a turtle’s legs and tail. | ||
| − | #Just draw. Experiment drawing with different colors, patterns, and moods. Believe it or not, drawing can help induce physical relaxation by decreasing your blood pressure, slowing your respiratory rate, and lowering your pulse.<ref | + | #Just draw. Experiment drawing with different colors, patterns, and moods. Believe it or not, drawing can help induce physical relaxation by decreasing your blood pressure, slowing your respiratory rate, and lowering your pulse.<ref name="rf2" /> |
#*Color your illustration with bright, exciting colors. | #*Color your illustration with bright, exciting colors. | ||
| − | #*Draw patterns. Start with variations of circles, as they're easier and more soothing to draw. Simply cover a page in a pattern. Losing yourself to abstraction can be a very effective method of providing yourself with a healthy distraction and can boost creativity and memory too!<ref | + | #*Draw patterns. Start with variations of circles, as they're easier and more soothing to draw. Simply cover a page in a pattern. Losing yourself to abstraction can be a very effective method of providing yourself with a healthy distraction and can boost creativity and memory too!<ref name="rf1" /> |
#*Draw your subjects smiling. Whether mountain, human, or animal, add a smiley face. Sure, it’s silly – but you’ll probably smile back. | #*Draw your subjects smiling. Whether mountain, human, or animal, add a smiley face. Sure, it’s silly – but you’ll probably smile back. | ||
#Be somewhere where you feel calm. Choose somewhere with minimal distractions. Definitely switch off your phone, and avoid areas with television or computers. | #Be somewhere where you feel calm. Choose somewhere with minimal distractions. Definitely switch off your phone, and avoid areas with television or computers. | ||
#*Somewhere private is best, as your drawing will not be inhibited by the presence of others, and you will be less likely to be interrupted. | #*Somewhere private is best, as your drawing will not be inhibited by the presence of others, and you will be less likely to be interrupted. | ||
#*Get outside. Simply being outside will calm you down. Drawing outside can also give you inspiration and ideas of things to draw. | #*Get outside. Simply being outside will calm you down. Drawing outside can also give you inspiration and ideas of things to draw. | ||
| − | #Have fun. Let yourself enjoy the process. Don’t worry about the final product and don't judge your artistic abilities. Lose yourself in the experience of creation!<ref>http://www.mindbodygreen.com/0-17459/10-ways-drawing-can-relieve-stress-inspire-wonder.html</ref> | + | #Have fun. Let yourself enjoy the process. Don’t worry about the final product and don't judge your artistic abilities. Lose yourself in the experience of creation!<ref name="rf3">http://www.mindbodygreen.com/0-17459/10-ways-drawing-can-relieve-stress-inspire-wonder.html</ref> |
| − | #*Sitting down to draw for just a few minutes can rekindle your youthful spirit. You'll get a boost in energy and may even feel more open-minded for the rest of the day. Expressing ourselves visually allows us to circumvent some of the barriers we put up as we age, and to access our less critical, less judgmental side more easily.<ref | + | #*Sitting down to draw for just a few minutes can rekindle your youthful spirit. You'll get a boost in energy and may even feel more open-minded for the rest of the day. Expressing ourselves visually allows us to circumvent some of the barriers we put up as we age, and to access our less critical, less judgmental side more easily.<ref name="rf2" /> |
#*Mount your work. Hang it up somewhere it will catch your eye. Put it in your room or near a doorway you use to leave your house for unexpected boosts in your mood. | #*Mount your work. Hang it up somewhere it will catch your eye. Put it in your room or near a doorway you use to leave your house for unexpected boosts in your mood. | ||
===Drawing You Stressors Away=== | ===Drawing You Stressors Away=== | ||
| − | #Draw whatever is stressing you out. Be detailed and don't hold back. Draw literal or metaphorical representations of scenarios that indicate the sources of your stress. Creating a visual equivalent of what you’re facing is a powerful way to affect your feelings, and even help conceptualize solutions.<ref | + | #Draw whatever is stressing you out. Be detailed and don't hold back. Draw literal or metaphorical representations of scenarios that indicate the sources of your stress. Creating a visual equivalent of what you’re facing is a powerful way to affect your feelings, and even help conceptualize solutions.<ref name="rf2" /> |
#*Destroy the representation of your stress. Scribble all over it, or tear the page into tiny pieces. Use your hands to make the act of destruction especially satisfying. | #*Destroy the representation of your stress. Scribble all over it, or tear the page into tiny pieces. Use your hands to make the act of destruction especially satisfying. | ||
#*Throw it all away! Just the act of metaphorically throwing your stressors away can be powerfully therapeutic. | #*Throw it all away! Just the act of metaphorically throwing your stressors away can be powerfully therapeutic. | ||
| − | #Release emotion onto the page. Without intending to draw anything in particular, simply apply your drawing utensil to a blank sheet of paper. Close your eyes. Focus on whatever emotions you’re feeling and would like to get rid of.<ref>http://www.stress-relief-choices.com/art-therapy.html</ref> | + | #Release emotion onto the page. Without intending to draw anything in particular, simply apply your drawing utensil to a blank sheet of paper. Close your eyes. Focus on whatever emotions you’re feeling and would like to get rid of.<ref name="rf4">http://www.stress-relief-choices.com/art-therapy.html</ref> |
#*Once you’re focused on an emotion, allow it to pass through your arm and hand onto the sheet of paper. Allow your emotion, not your mind, to dictate the movement of the pen or pencil. Whatever comes out on the page is simply an expression of what you’re feeling. | #*Once you’re focused on an emotion, allow it to pass through your arm and hand onto the sheet of paper. Allow your emotion, not your mind, to dictate the movement of the pen or pencil. Whatever comes out on the page is simply an expression of what you’re feeling. | ||
| − | #*Since visual art is nonverbal, you don’t have to struggle to try to express yourself with words. Evoking feelings through creative expression can literally help you release emotions you’re holding in.<ref | + | #*Since visual art is nonverbal, you don’t have to struggle to try to express yourself with words. Evoking feelings through creative expression can literally help you release emotions you’re holding in.<ref name="rf2" /> |
| − | #*Recognize that the illustration itself is insignificant. Focus purely on the act of drawing. By doing this, you’ll be more mindful of the present moment. This allows your mind to clear itself and calmly begin to recalibrate your emotions.<ref | + | #*Recognize that the illustration itself is insignificant. Focus purely on the act of drawing. By doing this, you’ll be more mindful of the present moment. This allows your mind to clear itself and calmly begin to recalibrate your emotions.<ref name="rf3" /> |
| − | #Keep an illustrated journal. You can conceptualize the journal in a certain way, or as a catch-all for your drawings. You may want to focus on drawing everything you feel positively about in life. Alternatively, you may simply want to draw everything that frustrates you. Or you can simply attempt to draw things that you find aesthetically pleasing. <ref | + | #Keep an illustrated journal. You can conceptualize the journal in a certain way, or as a catch-all for your drawings. You may want to focus on drawing everything you feel positively about in life. Alternatively, you may simply want to draw everything that frustrates you. Or you can simply attempt to draw things that you find aesthetically pleasing. <ref name="rf1" /> |
#*Keep a specific version of an illustrated journal in which you draw about feelings or ideas that come to you in specific contexts. For instance, keep a dream diary by your bed and attempt to draw what your imagination conjures in your dreams. | #*Keep a specific version of an illustrated journal in which you draw about feelings or ideas that come to you in specific contexts. For instance, keep a dream diary by your bed and attempt to draw what your imagination conjures in your dreams. | ||
===Maximizing Illustration-Based Stress Reduction=== | ===Maximizing Illustration-Based Stress Reduction=== | ||
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#*Vary the music depending on your mood – faster music can energize you as long as it doesn’t distract you or make you uncomfortable. | #*Vary the music depending on your mood – faster music can energize you as long as it doesn’t distract you or make you uncomfortable. | ||
#*Play songs you know well. Lyrics can be welcome if you already know them. Singing along or mouthing the words without thinking can have a calming effect that distracts you from whatever has been stressing you out. | #*Play songs you know well. Lyrics can be welcome if you already know them. Singing along or mouthing the words without thinking can have a calming effect that distracts you from whatever has been stressing you out. | ||
| − | #Take a drawing class. You don’t need to achieve a certain level of ability to benefit from the mood-improving and calming aspects of drawing, but getting better can make drawing even more rewarding.<ref>http://www.telegraph.co.uk/sponsored/lifestyle/self-improvement/10607232/life-drawing-classes.html</ref> | + | #Take a drawing class. You don’t need to achieve a certain level of ability to benefit from the mood-improving and calming aspects of drawing, but getting better can make drawing even more rewarding.<ref name="rf5">http://www.telegraph.co.uk/sponsored/lifestyle/self-improvement/10607232/life-drawing-classes.html</ref> |
#*Community colleges often have low cost classes taught by well-qualified teachers, and classes often meet in the evenings. | #*Community colleges often have low cost classes taught by well-qualified teachers, and classes often meet in the evenings. | ||
#*Lots of communities also have arts councils that will also offer fun-oriented, open-enrollment classes in drawing and other creative mediums. | #*Lots of communities also have arts councils that will also offer fun-oriented, open-enrollment classes in drawing and other creative mediums. | ||
