Name
Mindful, Creative Stress Management
Purpose/Effects
All of us, at one time or another, experience stress or worry and we can feel lonely or overwhelmed by it. It can be a scary time, and it’s not unusual to feel that we have no options or help. This exercise is a way to learn and practice an alternative stress management technique that involves identifying what is stressing you out in a creative non-verbal, process and then clarifying what resources/allies would be helpful.
Method
Short Version
Using art materials (18X24 sheet of paper and 2D art materials of your choice). Fold paper in half and create an image of your stress on the inside of the folded piece of paper. When finished with the “stress image”, close the paper so that you’re looking at a blank, front page.
Now, imagine that there is someone or something that can help you with this feeling. If it’s hard for you to do this for yourself, think about what you would offer someone you care about who was feeling stressed out. How would you communicate your care and compassion through words and behavior? Try to steer away from giving advice or directing change.
Long Version
The “stress image”: 15-20 minutes
You’re going to create an image that represents your stress/worry/anxiety as an abstract concept, a human, or even a monster. After we’ve created the stress image, we’re going to spend some time reflecting on what would help. This can help you start to recognize how and when stress shows up in your life and what resources/tools you have available so that you can get through it in a more sustainable way.
REMEMBER: You can NOT do this wrong. This is a learning experience-as much as you can, focus on the process and not the finished product. Let yourself go slowly and take your time with the image making. If you find that you’re done before the 15-20 minutes passes, you could journal about what you’ve discovered or spend some time noticing how your body responds to the image you created.
Let’s begin: Fold your paper in half, like a book. You’re going to start by working on the inside of the book.
I want you to reflect on the idea that stress/worry/anxiety is mostly an unseen thing, but what if we could see it? What would it look like? If you had to describe it, where would you begin? Is it a figure with head and limbs, an animal or mythical creature, or is it more abstract? What shape does it take? Is it huge, tiny, tall, wide, spiky, smooth? What color is it?
Now reflect on the personality of your stress/worry/anxiety. Does it speak loudly or stay silent? What does it care about and how does it express its cares?
Once you feel connected to this feeling, turn towards your art materials and let’s create an image of it. Help yourself keep track of time by setting a timer for 15-20 minutes.
Thoughtful Transition to the next part of the process:
Let’s shift our attention now by first closing the paper so that you have a blank page/the front of the book facing up. Start to notice how you’re feeling in this moment: No right or wrong answers here. I invite you to be curious and observe your mind and body without needing to change or even understand what you’re thinking and feeling.
Make any adjustments you need to be sitting comfortably and let’s turn our attention to our breathing-just notice the inhale and the exhale for a few breaths-before we move on.
The “helper image”: 15-20 minutes
I want you to imagine that someone you care for is experiencing that image of your stress. Steering clear of giving advice, or asking them to change or feel differently, how would you express your care? Your support? Your compassion?
What would that support, and care look like, sound like, feel like? What would you want them to think of or remember?
Once you feel connected to this feeling, turn back towards your art materials and create an image of this experience. Again, set a timer here for 15-20 minutes.
Thoughtful Transition to Closing:
Coming back to present moment by sitting with this new image and notice how your body responds. How does it feel in your face and jaw? Your neck and shoulders? Does your breathing feel different? How about your tummy? Your hips and legs? How do your feet feel on the ground?
I want you to imagine that you can breathe this feeling in and let it expand throughout your entire body. Really let yourself have this feeling. Head to toe. Left side to Right side. Front to back.
Come back to the weight of your body sitting in the chair. Notice the sounds inside and outside of the room. Slowly blink open your eyes and slowly look at each wall. Notice how you feel now.
History
This experience is combination of two therapeutic exercises I do with clients. The first part is an extended, creative version of a “worry journal”, which is especially helpful for those that struggle with overly anxious and worried minds. The second part is informed by my EMDR training-finding resources and allies. I recommend this exercise for anyone who could benefit from identifying internal strengths and resources.
Cautions
This experience is combination of two therapeutic exercises I do with clients. The first part is an extended, creative version of a “worry journal”, which is especially helpful for those that struggle with overly anxious and worried minds. The second part is informed by my EMDR training-finding resources and allies. I recommend this exercise for anyone who could benefit from identifying internal strengths and resources.
Notes
If using 2D art materials isn’t for you, try collaging with old magazines or tissue paper. If you’d like to try 3D art making, grab some clay or reuse/repurpose stuff around your house! There are no limits or restrictions in what materials you can use for this exercise.