Art therapy: creative ways to boost your mental health

What is art therapy? 

Art therapy blends psychology with creative expression to promote emotional healing and self-discovery. It taps into the parts of the mind that words can’t reach - helping you to reflect and reset through colour, shape, and imagination. 

It is a useful tool for helping people of all ages and backgrounds manage their mental health.  

Art therapy can be provided by a trained art therapist and delivered in a therapeutic, clinical environment or be done as self-guided sessions from the comfort of your own home. 

Creative activities such as drawing or painting can be done on your own as a form of self-help therapy but art therapy is different. It’s a type of psychotherapy that uses the creative process to help you work through specific emotional or mental health goals.  

If you're looking to relax or relieve stress after a hectic day, engaging in creativity on your own can offer a helpful and enjoyable outlet. However, if you need help to express and process emotions and experiences, seeking support through a therapist or counsellor can provide a safe space to explore your thoughts and feelings.

This creative form of therapy is a beneficial treatment option for those who struggling with saying how they feel.

It has the power to reduce symptoms of anxiety and depression, improve self-esteem, support emotional regulation, enhance self-awareness¹, and lower cortisol levels². It can also help you to come to terms with, and navigate through, a terminal illness³. 

While anyone can use art as a therapeutic outlet, it has shown to be effective in supporting those with specific mental health conditions⁴.

These include: 

• Ansiedade. 

• Depressão. 

• Bipolar disorder.  

• Post traumatic stress disorder (PTSD). 

Whether it’s drawing during depression, scrapbooking through grief, or colouring away anxiety, many people have found solace and strength through creative expression. 

There are many ways to boost your mental wellbeing through art therapy.  

1. Drawing

Drawing whatever comes to mind is a useful way to tap into your unconsciousness. Whether you’re drawing from imagination or taking inspiration from the world around you, drawing is a great tool for self-expression and easing symptoms of anxiety and depression. 

If drawing isn’t for you, try doodling instead. Remember, the goal is expression, not perfection. 

2. Painting

Painting, either with a paintbrush, sponge, or roller, can be very calming and meditative. Each stroke helps soothe your nervous system, reducing anxiety and stress levels.

By giving physical form to emotions and ideas, painting encourages mindfulness, emotional processing, and a sense of achievement, all of which support improved mental wellbeing.

3. Photography

Photography offers a unique way to explore your feelings and feel more connected with the world. Whether you use your phone, a point and shoot camera, or experiment with a digital camera, photography can act as a visual diary - giving you a safe space to revisit and process memories.

4. Colouring

Colouring - particularly adult colouring books - has seen a surge in popularity thanks to its ability to support mental wellbeing. It helps quiet the mind, increase focus, and significantly reduce levels of anxiety. 

It’s especially helpful when you want gentle mental relief without the pressure of creating from scratch.

5. Scrapbooking

Scrapbooking uses a combination of photos, notes, and decorative papers to preserve memories and emotions in a creative way. It helps to slow down time, encourages mindfulness, and helps externalise your inner world.

This type of art therapy can reinforce identity, foster gratitude, and boost emotional clarity.

6. Sculpting 

Sculpting - a form of art that involves working with materials such as clay, stone, or wood - helps people to engage their minds, bodies, and emotions. 

The physical process of moulding, shaping, pressing, or carving releases emotional tension - allowing you to feel instant relief.  

7. Digital art

Digital art merges traditional art techniques with modern technology. It is an innovative form of art therapy that offers a new way of expressing yourself.  

Design apps, such as Procreate and Canva, can be installed on your tablet, phone, or laptop, making them easily accessible.  

Art therapy is a useful technique, and one that should be used alongside other talking therapies such as TCC e aconselhamento. If you’re struggling with your mental health, you should speak to your doctor or self-refer to your local mental health service. 

You can also read more help and advice by visiting our mental health hub.  

1. Abbing et al: The Effectiveness of Art Therapy for Anxiety in Adult Women

2. Kaimal et al: Reduction of Cortisol Levels and Participants' Responses Following Art Making

3. Collete et al: Art Therapy in a Palliative Care Unit: Symptom Relief and Perceived Helpfulness in Patients and Their Relatives

4. Hu J et al: Art Therapy: A Complementary Treatment for Mental Disorders