By Cecilia Polkinhorn, Art Therapist, Registered Associate MFT
Processing feelings from quarantine 2020 using art materials
If you’re anything like me, you struggle constantly with wondering what you are supposed to take seriously, and what you might be taking too seriously. When it comes to making art, especially during globally tumultuous times like these, taking ourselves too seriously may ironically inhibit us from really looking at and understanding how we feel.
Taking ourselves too seriously in the context of art-making can sound like:
“I’m not an artist”
“I can’t draw”
“It has to look perfect or else I’m a failure”
“Art is pointless”
“Nothing I create will be good enough”
These are the powerful messages we’ve fed to our relentless inner critic living inside our spongy little minds over the years.
But, with some guided prompts and the assistance of a trained art therapist, you may be able to shrink the power of those messages down with nothing more than a napkin and a pen to begin. Just with these materials (or better ones, if you have them), you can make a quick little figure, shape, symbol, or squiggle that represents your inner critic(s), or you can shape it into its own unique 3D form. Look at it, have a conversation with it, argue with it, set it aside, squish it back down into its box, or throw it away. Do whatever feels most helpful to your process and the facilitation of art-making, whether you go big or small, elaborate or simple, or anything in between.
For the purposes of looking at how you might feel during this time of quarantine, I offer the following three examples of my own therapeutic exploration, which were facilitated by the prompts and guidance of my own art therapy supervisor:
“Draw how it feels being in quarantine”
Reflection: I feel like a lion pacing in a cage, roaring for love and hearing only news of sadness, tragic absurdity, grief, and heartbreak. The energy outside feels chaotic and inviting, but I remain in place. But I don’t want to. But I will.
“Draw your coping strategies”
Reflection: Walks with my dog, in spite of mask-wearing and social distancing, help me feel the most normal and grounded. Feeling the sun, watching the moon phases, and noting the weather also help. I am grateful for the technologies that help me maintain certain connections and keep me entertained and informed. I just have to remember to honor my limits. The nature of this virus also has me paying more attention to the breath in my lungs and remembering how slow, deep-breathing exercises can help slow down some ever-racing thoughts.
“Draw how you want to apply those coping strategies for better days”
Reflection: If I can accomplish these general things during those general times while prioritizing my own mindful breathing, then I’ve made it through another day, and I can treat myself to another show, book, nap, snack, shower, movie, etc. and hope for a better tomorrow.
“Expressive arts help people discover just what forms of expression will be self-regulating, communicate their experiences in reparative ways, imagine restorative narratives, and ultimately support recovery.”
Cathy Malchiodi, PhD, LPCC, LPAT, ATR-BC, REAT, Expressive Arts Therapist
Our team at the Ventura Counseling & Wellness Center is offering private telehealth appointments, including art therapy, with our therapists, as well as virtual groups. Get in touch with us to learn more.
