The Healing Power of Art Therapy
Art has long been associated with creativity and fun. We often think of it fondly from childhood, when we could play and dream freely. But art and the creative process can offer so much more than that. That’s where art therapy comes in.
Art-making in a therapeutic context isn’t about being “good” at art - it’s about using creativity to untangle emotions, calm the nervous system, and discover new ways to cope. And don’t worry: no one is grading or judging your stick figures. In fact, some of the most powerful art therapy sessions begin with, “I’m not good at art.” That’s perfectly fine. Honestly, it’s often part of the process.
As an art therapist in Sacramento, I’ve seen adults, teens, and children surprise themselves with how much easier it is to “draw/paint/collage it out” than to “talk it out.” And with a therapist by your side, art-making becomes a supportive, guided path to healing and self-discovery.
A Little History
Art therapy isn’t new. In the 1940s, therapists like Margaret Naumburg and Edith Kramer in the western world began noticing that art wasn’t just for galleries, it was also helping people process their emotions. This marked the beginning of the art therapy movement. But I believe that art-making has been a form of emotional expression since humans first began drawing on cave walls. The desire to tell our stories and the emotional benefits of being understood are part of the human experience. Fast forward to today, and art therapy is now a recognized, evidence-based practice used around the world in a variety of settings.
Why Art Therapy Helps at Every Age
Adults: Life brings stress, grief, and moments of “How did I get here?” Art therapy can help you sort through the noise. With a therapist’s guidance, you can uncover patterns and discover new paths forward. It’s also a powerful tool to tap into your subconscious, revealing underlying themes that shape your daily life.
Children: Kids may not always have the words to express “I feel anxious,” but they can draw a worried animal or scribble the energy of their body when they’re overwhelmed with rage. Through art, children can process emotions in ways that make sense to them while learning new coping skills along the way.
Teens: Teen years can feel like a rollercoaster. Art therapy offers a safe space for teens to explore their identity, deal with stress, and find relief away from school, home, and social media. There are no likes, grades, or comments—just a supportive space for self-expression.
Different Ways We Use Art in Therapy
Art is as diverse as the human experience and can be used in countless ways to help you or your child grow and heal. My job as a therapist is to tailor the process to each individual, based on where they are in their journey. Here are a few broad approaches that describe the work we might do in my office, or that you may even want to try on your own in-between sessions.
Directive Prompts:
Sometimes, staring at a blank page can feel overwhelming. A directive prompt like “collage with colors that reflect how you feel today” offers structure with freedom. This kind of exercise can lead to big insights without the pressure of being “perfect.” In therapy, prompts can be even more specific to an issue we’re addressing, such as trauma or a difficult relationship.
Mindful Art:
Mindful art encourages you to slow down and focus on the present moment. Imagine filling a page with patterns while paying attention to your breath, the feel of the pen in your hand, and the texture of the paper. Instead of getting lost in uncomfortable thoughts, you can center yourself in the act of creating. It’s calming, grounding - and the best part? You don’t have to sit perfectly still like a statue!
Grounding Art:
When anxiety or a trauma response take over, grounding art can help you come back to the present. Sensory activities like pressing clay, finger painting, or making strong, repetitive marks signal to your body and brain, “We’re safe right here.” With a therapist’s support, grounding art can become a go-to tool for moments of distress.
Soothing Art:
Sometimes, art is just about creating a safe and cozy space. Whether you've had a tough day, week, or year, picking calming colors, collaging soft textures, or painting flowing lines can offer surprising comfort. It’s like wrapping yourself in a visual blanket (minus the laundry). Together, we can discover what types of soothing art techniques help you feel most at ease.
Art & Talk Therapy:
All of the above art-based techniques can complement traditional talk therapy. Art helps you feel grounded as we explore difficult topics. Many teens and anxious adults also find it helpful to have something to do with their hands or a place to look that isn’t directly at me. (I promise, I’m not intimidating—but therapy can feel intense, and looking away helps some people feel more comfortable.)
Local Inspiration
One of my favorite things about Sacramento is the creativity you can find everywhere - the Crocker Art Museum, the Verge Center for the Arts, and countless community workshops. These spaces inspire and nurture creativity. But in therapy, your art isn’t just creative, it’s also personal, healing, and guided with care.
Ready to Try?
At its core, art therapy isn’t about the art itself - it’s about you. Whether you’re an adult juggling stress, a teen navigating the ups and downs of growing up, or a child learning to express big feelings, art therapy can help create breathing room and foster healing.
Many of the benefits of therapeutic art can be explored independently or, for kids, with the guidance of a parent. If you're not ready to book a session, here are a few prompts to get you started:
Directive Prompt: Safe Space
Draw or paint your “safe place.” It could be a real place you’ve visited, somewhere you’d like to go, or something entirely from your imagination. As you create, check in with yourself: What about this place makes me feel safe? What similarities does it have to the environments I spend time in? Are there elements I could bring into my current reality?Grounding Prompt: Breathing Lines
Fill a page with repeating lines while focusing on your breath. Try one stroke of the pen for your inhale and another for your exhale. Notice the quality of your breath and the shape of the line. The longer your breath, the longer the line. Bonus points if you notice your mind wandering—gently bring it back, without judgment.Mindful Prompt: Hand Print
Place your non-dominant hand on a piece of paper, and using your dominant hand, fill in the space around your hand with color and shapes. Focus on the feeling of your hand on the page and the unique sensation of drawing with your non-dominant hand. Expect your mind to wander—just welcome it back to the task when it does.Soothing Prompt: Color Scavenger Hunt
Choose a favorite color and fill a page with every version of it you can find. Look for magazine cutouts, different pens or crayons, or objects from nature. Keep it visible for those “ugh” days as a reminder of calm and comfort.
If you're curious about how art therapy could help you or your family, I’d love to connect. Together, we can use creativity (and maybe a few doodles) as a path toward healing, growth, and a calmer mind.
Warmly,
Miriam
