Art therapy is an intervention and treatment modality I use a lot at my private practice. Not only can it be used in conjunction with other therapy models, such as Cognitive Behavioral Therapy, it can be used with all ages and abilities. I use art therapy in many forms at Indigo North Counseling, LLC— from drawing and painting to multimedia projects. I use photography, mandalas, collage, writing, triptychs, shrines, totems, life maps, altered books, found objects art, dreamcatchers, storytelling, and more. Art taps into a whole different language for people to express themselves and share their stories. You don’t have to be adept at using words, or explaining things verbally, or remembering linear details of your life when you use art as a language. The colors, textures, symbols, and details speak for themselves— through metaphor, through process, through creation, and through release. If you have a general interest in using art therapy to help you through a part of your life, to explore who you are, or to express any feelings, you may find some of the online activities to be helpful (use the keywords “art therapy activity” in your search engine). However, if you need or desire more directed activity based on your unique needs, art therapy with a counselor or art therapist is recommended. Art therapy can be used to help with depression, anxiety, post traumatic stress disorder, acute stress, mood disregulation, self esteem, stress management, self care, adjustment to change, grief/loss, and more.
The next time you look for a boost to your well being, don't forget to consider art as part of your self care regimen. Bonnie Thomas, LCSW Indigo North Counseling, LLC Copyright 2017
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Comfort Zones are those places, physical and metaphorical, that provide respite. They can be places of residence, i.e. your own home or a loved ones home. They can be natural spaces such as the mountains, a forest, or the beach. They can be places of sanctuary, prayer, and meditation. And comfort zones can also be needs or wants that regulate your level of comfort-- i.e. if someone asks you to do something that doesn't feel right, or feel good, you might find yourself saying, "No--that's out of my comfort zone". Comfort zones provide the space for us to reflect on our experiences. People are not well equipped to process a lot of information (external and internal) when under stress, so finding and utilizing time to retreat to a safe and comfortable space allows us to truly think about, and feel, what is going on around us and within us. But what happens when our comfort zones fracture? For example, what if the friend we always turn to for support is not available? What if a location where we typically find comfort is currently off limits? Comfort zones will fracture and evolve from time to time which is why I often suggest making sure you have a selection of comfort zones to begin with. Diversifying is key. Here are various examples to consider:
If you expand on the meaning and breadth of "comfort zones" you will be better prepared if one (or more) of your zones "fracture". For example, if you move to a new place you might suddenly find yourself feeling out of sorts, whether you have moved across town or out of the country. While you adjust to the new feeling of "home" and orient yourself to new surroundings, you can still connect with close friends, keep familar routines, wear a favorite piece of clothing, or immerse yourself in a favorite activity. Before you know it, you will have created new comfort zones and/or your fractured zones will be accessible once again.
I have authored 4 books with Jessica Kingsley Publishers, and like many authors, I claim my most recent book as my favorite. This is what it looks like: More Creative Coping Skills for Children: Activities, Games, Stories, and Handouts to Help Children Self-regulate is written for parents as well as professionals who work with children (i.e. counselors, social workers, teachers, day care providers, youth group leaders, recreational therapists, camp staff, etc.). Each chapter in the book focuses on common challenges that children might struggle with. Chapters include: Building Interpersonal and Social Skills Creating Healthy Boundaries Reducing Oppositional Behavior Anger Management Increasing Focus and Reducing Impulsivity Taming Anxiety, Stuck Thoughts, and Stuck Behaviors Social Anxiety and Selective Mutism Improving Sleep Sadness and Depression Increasing Self Confidence and Self Esteem Loss and Grief Traumatic Events and Illnesses Family Challenges Each chapter provides general support around approaching these challenges using games, helpful handouts, rating scales, activities, stories, and more to encourage skill building in each area. Here are some examples: Apologizing and owning our behaviors is an important social skill. Apology notes are included in the book to encourage and assist children to say they are sorry if/when needed. Sample incentive charts are provided for parents to use. Incentive charts can be helpful in reducing oppositional and resistant behaviors. There are a few mandalas for coloring, because coloring is calming for the brain and body. These are in the chapter Taming Anxiety and Stuck Thoughts and Stuck Behaviors. I included scripts for guided imagery as well as progressive muscle relaxation-- these are key skills in calming and self regulation. Scales can be helpful for youth to define and communicate how they are experiencing moods, feelings, and behaviors. The scales can also be used to keep track of patterns of progress and regression of symptoms (i.e. in winter months, a child reports more 4s and 5s...whereas in summer the child reports more 1s to 3s-- this is good information!). An anxiety scale is also included in the book. I used to have a poster on my counseling door like this when I worked in a school. Kids can tear off the section that they want to focus on for the day. This is one of many ways kids can practice building self confidence and self esteem. From the chapter on Grief and Loss-- losing a pet is challenging for many children, understandably so. I've worked with many children who have wanted to lovingly say goodbye to their pets after they died, but didn't know how. These scripts are provided to aid in the conversation parents and providers can have with children as well as provide some suggestions around what can be said to honor the pet at a funeral or remembrance ceremony. The chapter on Family Challenges addresses tight budgets and poverty, building relationships, managing separations within the family (i.e. if a parent is in the military or incarcerated), changes in the family (i.e. divorce), and mental illness and substance abuse. At the end of each chapter there's an accompanying story. Stories can help kids understand a situation through a different lens, as well as provide suggestions or solutions for challenges the kids might be facing. Kid-friendly games, puppets, coloring sheets, and craft activities are also included throughout the book.
If you'd like to see even more, go to this link at Amazon and use the "look inside" feature. Thanks so much for taking the time to learn more about my latest book! Bonnie Thomas, LCSW Indigo North Counseling, LLC Copyright 2016 Many people who have experienced a traumatic event know that the annual anniversary of that event, and each year thereafter, can be emotionally challenging. There are always exceptions, of course-- some people can experience the death of a loved one, a divorce, or a harrowing event and not notice any change in affect or physical symptoms on the anniversary. For many people, however, the anniversary can create a sense of angst and side effects: a feeling of unease, disrupted sleep, a feeling of dread regarding the anniversary, anxiety and restlessness, depression, grief and sadness, lack of focus and decreased attention, irritability, and more. However, there are ways to care for your mind, body, and spirit prior to the anniversary, and throughout, to get through it (and even feel stronger to deal with it).
There are more ways to get through a trauma anniversary--if you need or want more ideas you can research the topic of “trauma anniversaries” online, seek professional support, or reach out to loved ones for additional ideas. Bonnie Thomas, LCSW Indigo North Counseling, LLC Copyright 2016 http://www.indigonorthcounseling.com Change comes in many forms. The small changes in life are typically the more manageable ones, such as learning to ride a bike or making a new friend. But there are changes-- life altering changes-- that require a whole different set of resources (internal and external) to manage. Life altering changes include the death of a loved one, leaving a long term relationship, transitioning to a new identity, “coming out”, bringing a new child or sibling into the family, a traumatic event, leaving home for the first time, etc. As many of you know already, change is messy and exhausting-- sometimes even the “happy” changes can be messy and exhausting too. Change also requires patience even when each and every cell in your body is screaming that it wants things to feel comfortable and okay and familiar RIGHT NOW. In an ideal world, at least in my ideal world, each of us would be compassionate and open minded to other people’s experiences, especially during these life changing ones. In addition, we would also be more gentle with ourselves. That being said, here are reminders and tips for getting through those life altering changes, as well how to help others going through the same. Self Care during difficult changes:
How to be supportive to loved ones facing life-altering changes:
There are so many more ways to be gentle and real with yourself --and others --during a life altering change but I hope these lists serve as a good starting place. Bonnie Thomas, LCSW Indigo North Counseling Copyright 2016 www.indigonorthcounseling.com Like many adults, I am constantly navigating the world of coping strategies to see which ones help me feel and function better. One of my favorite strategies is Finding Hearts. It's not a commonly listed strategy in self help books (in fact, I may have made this one up). However, when I am feeling uncomfortable, overwhelmed, or having a particularly rough moment, I look for hearts. Looking for hearts does a few things for my state of mind and well being: 1. It's a practice in grounding. Grounding is a technique used to decrease emotional distress that accommodates anxiety attacks, dissociation, PTSD and other intense emotional states. Grounding means bringing yourself to the present moment by checking in with your senses (what do you smell, hear, taste, feel, or see around you at the moment); checking in with your surroundings (look around you, identify where you are or what is in your view); and also checking in with yourself (say your name to yourself, state the date and time of day). Grounding basically means you pull yourself to the present moment. Finding hearts is one way to bring yourself to the present moment: scan your immediate surroundings; see if you can find any hearts hidden in the clouds, in the ceiling tiles, in the food you are eating, on your clothing, in the trees, etc... 2. Its a practice in focus. My ADD can take on a life of it's own and there are times when simply looking around for hearts helps my brain and body slow down enough so I can pay better attention to other details. 3. It's a practice in mindfulness. Mindfulness is observing the details of your surroundings (even your "inner surroundings"-- your feelings and state of mind) and being fully present in the moment. 4. The creative part of me simply loves this activity-- for me it feels like a mini-recess for my brain. It's playful, it's creative, and it's a nice break from the routine of the day that can be done in seconds or minutes. 5. The metaphysical/spiritual/curious part of me can't help but love the fact that we are surrounded by hidden hearts everywhere. 6. Photographing the hearts you find and sharing them (i.e. on social media) is a simple and fun way to connect with others. Once you start sharing them, you may find that your friends and loved ones start sending them to you as well. Bonnie Thomas, LCSW
Indigo North Counseling Copyright 2016 www.indigonorthcounseling.com |
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