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Healing January 30
Making Waves

Creativity on Bad Days

Creativity on Bad Days
Betsy Roy

Betsy Roy

Our Wave Volunteer

Bad days come for everyone. For survivors of harm, bad days can be especially destabilizing. There is nothing wrong with you if you’re having a day where everything feels awful. Maybe it’s more than a day. There are mental health resources available on Our Wave, if you feel you might benefit. No matter the length of the bad day, it’s no measure of your worthiness, or character. You are deserving of love. 

One way of getting through a bad day is doing something creative. The field of Art Therapy is expansive. Art Therapist, Cathy A. Malchiodi, ATR, LPCC, defines the practice as a “…a modality that uses the nonverbal language of art for personal growth, insight, and transformation and is a means of connecting what is inside us – our thoughts, feelings, and perceptions – with outer realities and life experiences.” In other words, making things can feel good. It can connect us to, or remind us of, what we care about. And it can connect us with others, in-person, virtually, or, for some people, even spiritually by embracing the human impulse to create. I think too often the idea of art is that it must be “good” or “meaningful”. That’s a lot of pressure. Besides, those metrics can often feel arbitrary or hurtful. Creating a collage, a sculpture, a drawing, a necklace, or whatever else strikes your fancy, is, most importantly, for you. It’s your creation and your process. 

There is no one-size-fits-all approach to Art Therapy. I am in no way qualified to dictate your creative approach, and I wouldn’t want to. It’s a bad feeling staring at a blank page. So, I will describe a few Art Therapy practices. 

For the purposes of this blog post, I’m going to imagine you can stay home on this bad day. Sometimes, you can’t get out of work. I’ve been there. If I’ve taught while having a bad day. I’ve cashiered at a grocery store while having a bad day. I wish I had some magical advice. I don’t, but I can tell you what’s worked for me, and others. If it feels safe, consider confiding in a coworker. Is there something you can look forward to at the end of your day? A TV show? A meal? A friend to call? 

So, you’ve gotten time off work, or it’s the end of your workday. And the bad day still feels bad. Sometimes, a bad day requires the couch/your bed and TV and/or a book. Maybe you want something to distract yourself, or feel your feelings, get out of your head, do something with your hands. 

If you feel up for it or are interested, there’s are crafts/Art Therapy. Maybe you’re an avid crafter. Maybe you haven’t made anything since grade school. Either is good! This is cliché, but it really is process over product. Maybe you doodle. I love to doodle. 

If you enjoy doodling, consider “Scribbles as Spontaneous Imagery” (Malchiodi, 2007). The idea is simple. I describe the exercise below, and I’m also sharing my scribble drawing. 

“Scribbles as Spontaneous Imagery”

Step One: Scribble, with your eyes open or closed. You can also try this exercise with your non-dominant hand. You can use a crayon, pencil, marker…whatever interest you/have on hand. Scribble for thirty seconds. 

Step Two: Open your eyes, if they’re closed. Does your scribble resemble anything? A shape? Object? Figure? 

Step Three: Add details. 

Step Four: Examine your artwork. What do you notice? What feelings arise as you notice your piece? 

I did the exercise with my eyes closed. When I went back to add details, Steps Two and Three, I decided my scribbles looked like a bouquet of flowers and added details accordingly. I’m sure I could read deeply into my art if I wanted to. What I do know, is that creating the drawing allowed me to get out of my head and do something relaxing. 
Steps One and Two: Scribble and observe what the scribbles resemble (I thought mine looked like a bouquet of flowers).

Steps Three-Four: Add details and notice how the piece makes you feel. 

Collage:

A lot of children learn collage. It’s cheap and a simple technique. Collage is good for all ages though! The process of cutting shapes and figures out of magazines, brochures, cereal boxes, etc., and arranging them on a page works several parts of your brain and body. There’s something soothing about the process, from mindfully examining colors and textures, to adhering the elements to your page to create an original piece. This can be especially beneficial for folks who experience panic attacks. Focusing your attention on a small, specific task, like ripping or cutting a magazine, can re-regulate your nervous system. 

Some semi-pro tips for finding free or low-cost collage supplies: go through your recycling, your junk mail, collect free flyers at grocery stores. Or, if you have a few dollars to spend, consider buying old/gently used magazines and books at your local thrift store. 

Clay:

Clay can also be a cheap option. You can buy modeling clay at a dollar store or box-store. Some people really like the texture of clay, and some people really don’t. Like with collage, clay presents an opportunity to be mindful and observe color and texture. 

Visual Journal: 

If you find yourself drawn to crafting/Art Therapy, consider keeping a Visual Journal. A Visual Journal is what it sounds like/is whatever you want/need it to be. You can sketch, you can journal, you can collage, write poetry, song lyrics…the idea is that it’s a home to your creative output, a testament to your insights and inspirations. 

In addition, if you do feel like connecting with other crafty mental health advocates, there are plenty of organizations. Art is as much for the maker as it is for the viewer. Indeed, here on Our Wave, not only can you share and view anonymous survivors’ stories, but you can also view and share artwork. 

And Craftivist Collective is a UK-based group that has clubs virtually and globally committed to fostering creativity and connection. If you’re interested in learning more about Art Therapy as a practice, The American Art Therapy Association holds workshops and can connect you with a trained professional. 

However you get through your bad day, whether through TV watching, or crafting, know that you are not alone. Resources are available on the Our Wave site. There is no one-size fits all approach to healing, just as there is no one-size fits all approach to crafting, or Art Therapy. 


References and Resources

American Art Therapy Association. https://arttherapy.org/

Craftivist Collective. https://www.craftivist-collective.com/

Malchiodi, Cathy. (2006). The Art Therapy Sourcebook. McGraw Hill.

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