Poetry in Psychotherapy

Poetry is language at its most distilled and most powerful.

Rita Dove, American Poet

A powerful poem that shakes the reader’s senses can transform our cognition, which psychologically benefits both the reader and writer.

According to a poetry therapy researcher, the best poems to prescribe in psychotherapy are those that have somber and sad beginnings that end with a sense of hope and optimism.

By reading, memorizing, and quoting such poems, a person can feel that he or she is not the only one with those experiences. Subsequently, seeing the recovery of others can lead to therapeutic effects.

Mental Health Benefits of Reading Poetry

Effect 1: Reading Poetry Nurtures Your Creativity and Expressiveness

When we read novels and stories, we “read between the lines” using our imagination. We try to understand the implications of what is written and what is not written. Poems are shorter, so there is more room for imagination. As an example, let’s take a look at this poem by American poet Langston Hughes.

With the sun in my hand
Gonna throw the sun
Way across the land-
Cause I’m tired,
Tired as I can be

So Tired Blues – Langston Hughes

At first glance, the poem may seem simple and unremarkable. However, because it does not say much, it is fun to let your imagination run wild. In my personal opinion, the shortness of the poem conveys the speaker’s weariness and exhaustion, using the very last of his remaining strength to “throw the sun across the land”, so that night would fall and he would finally be able to rest. But there are many other ways to perceive poetry. Is the speaker simply sleepy from using his energy? Or is there a deeper meaning to the cause of his fatigue? What you feel is up to you.

Poetry is also a good way to train your imagination, as it allows you to imagine and think about scenes and psychology from textual information. Planning and developing ideas are important skills for active work, so reading poetry can be an effective way to hone your imagination.

On the other hand, it is also a good idea to try writing poetry.

Since poetry needs to evoke various scenes in a few simple words, the writer needs to be able to express himself lyrically and multilaterally. It requires a depth in perspective and various understandings of values, experiences, and sensitivities. In addition to reading poetry, writing poetry is also a great way to improve mental health.

Effect 2: Reading Poetry Increases Your Ability to Empathize

A study across 274 Japanese university students showed that reading and getting emotionally involved in the text can have a positive psychological effect.

A questionnaire was given to these students, intended to measure empathy levels. The results found that there was a strong correlation between students who read books, and students who have a higher sense of empathy. Specifically, students who read relevant books when feeling depressed and empathized with the way the characters live and think, were more likely to also respond that they are “good at reading people’s feelings and subtle changes in facial expressions” and “have a good understanding of my own personality”.

In social life, many people feel lonely because they are unable to fit in with their surroundings, and feel that they are alone. However, even in such a situation, people who read books with a sense of empathy tend to have a higher understanding of other people’s psychology, making greater attempts to understand others.

Effect 3: Reading Poetry Creates a Feeling of Relaxation

One study at a Japanese university found that silent reading and recitation of poetry have a positive effect on mental health.

It is also said that silently reading a poem with positive content can make you feel relaxed and at ease. This is thought to be due to the “mood-congruency effect“, where reading positive poetry makes you feel positive.

On the contrary, data shows that if you read a poem with negative content, you are likely to feel negative yourself. Therefore, if you are thinking of reading poetry to calm your upsetting feelings, it is better to know the content and theme of the poem before you dive in.

Effect 4: Reading Poetry Takes Your Mind off Everyday Stress

Reading poetry expands your imagination, directs your focus away from unwanted emotions, and allows your mind to focus on the poem. This temporarily steers your thoughts away from whatever is troubling you, which can be distracting and refreshing.

An important aspect of distraction is whether or not you can cover up your current negative state of mind with more positive feelings. Therefore, if you are trying to distract yourself with poetry, it is important to make sure that the poem has positive content.

3 Poets for Beginners in Poetry

There are many poets out there, both classic and modern, so it’s hard to know what kind of poems you should start with first. So, here are three poets I recommend for first-time readers.

1. Billy Collins

This poet is recommended for: Readers who enjoy witty and playful reads

Billy Collins is commonly regarded as one of the most popular American poets of the 21st century. He combines self-deprecating humor, mischief, and irony to create illustrative works that will likely give you a chuckle. Furthermore, the language Collins uses is very accessible and straightforward, unlike many poets who may use flowery and vague language.

Incidentally, Collins has a poem titled Introduction to Poetry, which you can read here.

2. Margaret Atwood

This poet is recommended for: Readers who want to enjoy many different themes of poetry

Margaret Atwood is a Canadian poet and novelist. Her works encompass many themes, such as gender, politics, religion, and climate change. Much of her writing, however, have common inspiration drawn from mythology and fairy tales, which Atwood mentions were an interest of hers from a young age.

The Moment is a poem that speaks on the relationship between human beings and the natural world and feels like an entire novel condensed into three short stanzas. You can read The Moment here.

3. Li-Young Lee

This poet is recommended for: Readers who enjoy storytelling and using their imagination

Li-Young Lee is an American poet, known for his simplistic language and use of “silence,” requiring the reader to fill in the gaps with their imagination. As a child of Chinese migrant parents, much of his works are inspired by his childhood, family history, and individuality. His poetry is highly influenced by classic Chinese poetry and frequently uses a narrative style. Lee’s poetry is passionate, evocative, and emotional.

Eating Together is one of the shorter poems by Lee, and evokes imagery of family sharing a meal at lunch. Try to see what you can feel by reading in between the lines. You can read Eating Together here

Enjoy Poetry for a Healthier Mind

There are not many people who read poetry on a daily basis. Many of us have lost touch with poetry, and therefore, it has gotten difficult to appreciate its beauty.

There are many benefits to reading poetry, and it’s clearly effective in maintaining and improving our mental health. If you are interested, try picking up a book of poetry sometime. There are also many online resources that have an archive of interesting poetry, such as the Poetry Foundation.

In addition, we now live in an age where we can use smartphone apps to take care of our mental health. There is an app that utilizes AI (Artificial Intelligence) technology to enhance a person’s mental well-being. Through conversations, the AI records your daily health condition, learning more about you as you continue to use the app. The more you use it, the more accurate advice and suggestions the AI can provide. You can expect to reduce stress just by talking to the AI.

In addition to reading poetry, using something like this can certainly help you live a better life.
→ SELF MIND

References:

Aoyagi, Y., & Kaminaga, M. (2015). Reading and resilience in adolescence. Journal of the Faculty of Culture and Education at Saga-University, 20(1), 25-32.

Morita, H., & Sugamura, G. (2014). Reading poems to oneself affects emotional state and level of distraction. The Japanese Journal of Psychology, 85(5), 437-444. doi: 10.4992/jjpsy.85.13027

Sada, Y. (2000). Active Mental Rest(Oral Reading): Effect on Perceptual-Motor Learning. The Japanese Journal of Educational Psychology, 48(2), 138-144.

The post Poetry for the Soul: 4 Reasons to Read More Poetry appeared first on SELF MIND.

The University of Oxford suggests that about 47% of existing jobs in the US will be automated with the use of AI. Furthermore, this is purported to happen in the near future, due to development of technology. Can we really expect to see a future where AI will perform all the jobs humans currently do? Is it possible for AI to replace the activities that inspire and heal people, such as entertainment and the arts? Will artificial general intelligence change reality as we know it? It may be time to seriously consider how we should face the rapidly evolving possibilities of AI.

AI Technology in Entertainment

As AI technology develops, new AI-based technologies and services are becoming a frequent topic of discussion. In 2015, “Rinna,” an AI high school girl developed by Microsoft Japan, made a huge splash as an AI. Rinna is a machine that can interact with users through social networking sites and other services. In 2019, she signed a contract with Avex Entertainment and even made her debut as a singer. As you can see, AI technology is already prevalent throughout the entertainment industry today. Below, we’ve compiled a list of examples of what each industry has to offer.

Gaming Industry

Since AI is a computer simulation of intelligent human activities, it has a strong affinity with computer games. There has been a long trail of AI research in the field of gaming. In recent years, major GPU manufacturer NVIDIA made a big splash when it announced its successful recreation of the popular Pac-Man game by training AI through watching videos of the game. One of the attractions of modern blockbuster RPGs is the “open world”. This allows players to freely explore vast maps, researchers believe AI technology can be used in their development.

In other examples, the progress of AI in the field of shogi (Japanese chess) has also been remarkable. In 2013, an AI competed against a professional player and won. This attracted the attention of many people. In 2016, there were even allegations that a professional player used a shogi AI to “cheat” during a competition.

Music Industry

Efforts are underway in the music industry to use AI in various ways. In 2016, Sony Computer Science Laboratories developed a compositional AI. It could create a pop song that resembled the style of The Beatles. This demonstrated that music production by AI was possible. Since then, AI in music production has become a major global trend with indie musicians forefronting the movement. With artificial general intelligence, we may one day enter a world where all hit songs are created by AI.

Internet-based streaming services have also become widely used in the modern music industry. Tens of thousands of new songs are uploaded to these streaming services every day. Furthermore, over 10 million new songs are registered every year. Users and music professionals sift through vast amounts of music to try and find the most promising music, and right now this is a big challenge in the music industry. In the future, the use of an AI for streaming will effectively manage how we find our music.

Film Industry

One of the strengths of an AI is its ability to analyze film and imagery. This technology is applied in analyzing surveillance footage. However, frame extractions with specific subjects in the footage or automatic tracking of specific subjects while filming are already possible. These technologies should eventually improve the efficiency of the film shooting and editing process. Imagine a world where AI, through artifical general intelligence, creates and animates a full-length, award-winning film!

Another example of AI use in film is “deep faking”. For this technology, an AI generates and combines new images and videos by learning a person’s facial expressions, voice, and mouth movements when they speak. This creates images that make it appear as if a real person is moving and talking of their own volition. It’s a controversial technique that’s highly susceptible to improper political use and human rights violations. Regulations of this technology need to be implemented as soon as possible.

Can AI or AGI Create Art?

A variety of creative activities already intimately involve AI, and this trend will likely accelerate in the future. However, its role in the creative process is currently limited to improving efficiency, reproducing existing works, and extracting elements. With today’s technology, an AI in the field of art is only there to support humans. Can AI become advanced to a point where its creativity surpasses a human artist? Ray Kurzweil, American futurist and authority on AI research, predicts the development of an AI equivalent to the average educated human by 2029. If AI really rivals or surpasses humans, AI that is capable of creating art from scratch may become common. We may someday find ourselves in a world where artificial general intelligence creates most of the art and media that we consume!

On the other hand, some philosophers assert that AI will never surpass the most creative artists and thinkers. They say that creativity is the highest level of human achievement. Furthermore, that because it is socially embedded, it will not succumb to the advances of an AI. However, if humans perceive artificial intelligence as far superior to themselves, and society recognizes its creativity, then it could be an artist. This does not mean that AI is superior to humans, but a result of humans disregarding their own creativity. If we truly believe in the sacredness of “art” that doesn’t depend on an evolving AI, then we must strongly protect human creativity, no matter how much AI technology progresses.

Living Alongside Technological Advances

As AI advances, technicians incorporate its use into various entertainment industries, and its artistic potential is an ongoing discussion. Kurzweil predicts that once a machine with human-level intelligence is born, there will be an explosion of technological advances. When that happens, entertainment will be completely different from what it is today. It likely won’t be a far future for AI to create entertainment for humans to enjoy.

As the aforementioned “deep faking” shows, the practical applications of AI technologies have not reached a full discussion for global regulations. In addition, as AI technology continues to make inroads into the entertainment industry, artists, creators, and staff involvement will find challenges in how they approach their work. We need to prepare for this future of unstoppable technological advances, as we try to grasp the consequences of its potential.

If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!
→ Looking to improve your mental health? Try the SELFMIND app FREE for a week!

Image：Unsplash
References：

Asada, M. (2004). Entertainment Robotics and Emotion/Intelligence. Journal of Japanese Society for Artificial Intelligence, 19(1), 15-20. doi: 10.11517/jjsai.19.1_15

Katayose, H. (2004). Creative Musical Tasks and AI. Journal of Japanese Society for Artificial Intelligence, 19(1), 21-28. doi: 10.11517/jjsai.19.1_21

Nakatsu, R. (2004). Entertainment and AI. Journal of Japanese Society for Artificial Intelligence, 19(1), 2-9. doi: 10.11517/jjsai.19.1_2

The post Artificial General Intelligence in the Future of Entertainment appeared first on SELF MIND.

This is a four-part series on DIY flower arrangements and the mental benefits of floral therapy.

・Part 1 – Introduction to the Power of Flowers
・Part 2 – Floral Healing through Preparation
・Part 3 – The Art of Ikebana
・Part 4 – The Meditative Reflection of Flower Petal Mandalas

Floral Therapy for Better Well-Being

Most people would be delighted by bright-colored flower bouquets from a loved one. Simple fresh-cut flowers on a cafe table is an appreciated touch, and the beautiful blooms in the wild adding a pop of color in nature can be a blissful sight. Whatever the form, flowers have had the power to boost our moods with its color, scent, shape, and liveliness. As we’ve mentioned in our other post, No More Drowsiness at the Desk! Benefits of Greening the Office, keeping live indoor plants can have numerous benefits on our creativity, task performance, and overall well-being. Yes, of course, live plants include flowers too! Some flowers even have amazing scents used in aromatherapy, which studies say relieves anxiety, depression, and insomnia. The physical body use of flower arranging tasks activates the upper limb muscles and can be a helpful rehabilitation exercise as well.

What if the process of bringing these flowers into your home and arranging them gave you that extra push towards a happier state? In this four-part series, I will introduce ways to maximize your DIY flower arrangement activity as a therapeutic experience with floral therapy.

Increasing Interest in Flower Arrangements as Floral Therapy

Flowers have been used in many spiritual rituals throughout history since ancient Eygpt as a means to connect with nature and the gods or as a way of expression for special occasions. As for examples today, we see marigolds brightly decorating altars for the Day of the Dead in Mexico, or daily flower ‘offerings’ made to the Gods in front of every building in Bali, Indonesia. The common thread of sacredness or spirituality of flowers and some of these ritual practices are associated with mindfulness.

History of Flower Arrangements

The oldest known book on flower arrangments is from ancient Japan, dating back to 1445, known as ikebana. Ikebana, still to this day, remains a popular art form practiced internationally. Extensive science on the therapeutic effects of flower arranging is just starting to emerge. We can trace back floral therapy and psychology starting 2008 in Japan when the Institute for the Psychological Study of Human Flower Relations was first founded. By 2011, the proper use in therapy spread as Floral Therapy or Hana (Japanese word for ‘flower’) Therapy. The concept is to use the five senses of visual, sound, smell, taste, and touch as you handle the flowers. They categorize the healing effects of floral therapy into three main parts; color therapy through visual stimulation, aromatherapy through scent, and the act of arranging as creative art therapy.

Given the strong evidence of physical and mental benefits from initial research, The Ikebana Therapy Scientific Society was founded in 2019. Their mission is to further conduct specialized research on the therapeutic qualities of Japanese flower arrangements. In Western culture, explicit research on floral arrangements tend to get categorized into horticultural therapy, a broader study of floral therapy through gardening and plant-based activities. Just recently as 2018, Floral Healing Therapy (FHT) was created in the U.S. for the first time as a new therapeutic modality that utilizes flowers. This is a specialized session you go through with a therapist as you talk and arrange flowers as a way to heal. We are in an exciting phase where more research and studies on flower arrangements are about to come out!

Now that we have some background knowledge of the potential healing effects of flower arrangements and floral therapy, the next step is to prepare for this DIY activity. Up next in Part 2, we will talk about Floral Healing through Preparation of our flowers!

→ Looking to improve your mental health? Try the SELF MIND app FREE for 1 week!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

The post DIY Flower Arrangements as a Therapeutic Art Practice appeared first on SELF MIND.

Art therapy is a form of therapy that utilizes artistic expressions and exercise as a way to heal and relax. It is an exploration of creativity and self-expression. While most therapies rely on clear verbal communication, art therapy exercises can be rather abstract and indefinitive in comparison. Art has always been a powerful means of expression beyond words. So if you’re stuck with expressing your feelings verbally, this can be a helpful healing solution. You can also read our post, The Power of Self-Expression – An Intro to Art Therapy, or Dance to De-Stress: Does Dancing Release Serotonin? to get a better idea of some of the therapeutic benefits of artistic expression.

The term ‘therapy’ makes it sound formal and complicated. However, in reality, you don’t need to be an artsy person or have any experience in art to try these art therapy exercises. In fact, the less knowledge you have in art, the easier it will be to let it all out. This is because we are often confined to the preconceived notions of how “art should look”. This article lists a few fun activities that you can easily try at home on your own.

If you would like to learn more about art therapy as a concept and its therapeutic benefits, check out the article below.

1. Visual Journaling

Visual or creative journaling is a form of journaling that extends beyond verbal writing. This art therapy exercise in creativity can be a combination with words, but usually, the main means of expression is focused on the visual language. You can draw, cut, paste, color, and scribble however you feel – explore your creativity! In fact, Carl Jung, known as the founder of analytical psychology, kept a visual journal. This was because he believed it connected with his inner feelings and subconscious thoughts. Studies show that keeping visual journals is especially helpful for trauma, loss, and stress. Moreover, some people choose to keep multiple visual journals with different themes and purposes. It’s a private safe space for you to explore your thoughts and share your feelings. A notebook won’t ever judge, so there’s nothing to hold you back from creating an open and honest dialogue in it!

Materials: A blank notebook for journaling, markers, pens, pencils, photos, cut-outs, glue, and anything else you’d like to include. There are no limits on what materials you can use.

Start keeping a regular record of yourself in a visual format through this journal. If you are unsure of how to start, search keywords such as “visual journal ideas” or “creative journal ideas“. This will give you plenty of options to play around with and explore your creativity.

2. Create a Visual Music Piece

Are you usually more of a sound/music person than a visual? Then this is an excellent way to deepen your relationship with music while increasing sensory awareness and encouraging emotional expressions. Lyric-free instrumental music is considered most effective in this exercise because lyrics can distract from the relaxation process.

Materials: Blank paper, markers, pens, brushes, watercolor paint (A fluid coloring medium is highly recommended), and lyric-free instrumental music to listen to.

First, relax and pay attention to the sounds of the music to get into it. Then, choose one or more of the art therapy exercises below to try and create your art piece.

• Imagine what the music would look like in abstract colors, shapes, and lines. If you prefer a more definable image, you can imagine a story or symbol that comes to mind about the music. Paint it all out – and let your inner creativity shine through. There are no restraints in how you can picture the music or what the sounds mean to you.
• Simply put your pen onto the paper, and move it in sync with the rhythm matching the music. Soft rhythms may encourage you to draw smooth waves, while fast sharp rhythms may direct you to sharp short straight lines. Color and thickness of the lines can also play a role in expressing the visualized rhythm.
• Tune into emotions and sensations that arise as you listen to the music. What feelings emerge as a response to this music, and what does that look like? Paint and draw out these elements individually or as a cohesive piece that comes together as an image.

3. Draw in the Dark – Free Yourself From Restrictions

If you are feeling nervous or pressured about how the ‘looks’ of your artwork will turn out, then this is the perfect art therapy exercise for you! Try this activity in complete darkness, or with a blindfold if necessary. Taking away your visual sensory will silence the judgment of your inner critic, therefore allowing intuition and other sensories to take over the process.

Materials: Blank paper, markers, pens, and crayons.

1. Create a dark setting in which you have no vision, or blindfold yourself.
2. Either preselect a color and medium that resonates with you or choose a medium in darkness using your intuitive sense of touch.
3. Take a moment of mindfulness to pay attention to your breath and body. Imagine a chord from your heart connecting to your choice of medium in your hand.
4. Draw – you can draw an image that comes to mind, a sense of feeling, or just enjoy the various movements of your hand against the paper. Don’t think about the outcome. Let your body movement and feelings take over – your inner creativity will shine through.
5. Take a look and surprise yourself when you finish! No need to judge if it’s good or bad because the focus is on the experience of mark-making.

4. Map Your Future – A Vision Board

Have you ever dreamt of what life could be like? In fact, a vision board serves as a perfect motivational reminder of your inspirations and aspirations. In positive psychology, visualization is known to assist problem-solving while improving mental and physical health. As a matter of fact, deliberately aiming your intentions towards your desired experience of the future creates better success rates. Professional athletes also commonly use visualization techniques as part of their mental training. Putting yourself in the headspace of an ideal future can also act as a “mental vacation” experience. If you feel a bit stuck and unmotivated at the moment, this could be a good activity to try to boost your sense of creativity and motivation.

Materials: Poster size paper board, markers, pens, scissors, glue, and a collection of words and images of your inspiration and dreams.

1. Print out or cut out your collection of images and words so that it’s prepped for collaging.
2. Layout everything on your board. There are no rules on how to make it, but make sure that it conveys the feelings you want to achieve when you look at it.
3. Collage the pieces on with your glue, add in your own drawings, or handwrite words as needed.
4. Put it in a visible spot as a daily reminder of where you are headed in life. Practice visualizing your dreams as you look at them.

Here’s also an excellent video on how to create a vision board explained by a certified art therapist.

5. Gift an Expressions of Gratitude

Research indicates that thank you letters have positive psychological effects on both the sender and receiver. Specifically, focusing on expressions of gratitude can combat depression, ease pain, improve heart health, reduce inflammation, and alleviate anxieties. Long-term habits of writing out gratitude also create powerful changes in our mental and physical health. A thoughtful handwritten letter maximizes the benefit because it requires time to consider your thoughts of gratitude deeply. If so, what better way than to combine your thank you’s with your personal touch of creativity? This art therapy exercise can also help you nourish your relationship with the people you love.

Materials: Card stock paper, markers, pens, collage materials, glue, postage stamps, and envelopes.

1. Think of someone who you want to express your thanks to. Vividly reflect on the beautiful experiences you’ve shared with them and the feeling of gratitude towards them.
2. While reflecting on these positive memories, think of the colors, images, and words that connect with what you felt during these experiences.
3. With the inspirations and materials available, create an original postcard with drawings and collages. Include your story of appreciation so that the receiver understands why they are being thanked.
4. Put your art postcard inside an addressed and stamped envelope. You can add more and customize the envelope too if you prefer.
5. Mail it out to the person.

One Step Further in Art Therapy Exercises

If you seek further deep healing through art therapy exercises, I encourage you to participate in a group or individual session guided by a certified art therapist. I’m no art therapist, so I’ve compiled these art therapy exercises as a suggestion based on common practices among art therapy communities. Professional art therapists are capable to further assist you if you want to explore deeper.

As an additional activity to all of these art therapy exercises, you can have a dialogue with yourself and the completed artwork. Try writing about your experience and results on a piece of paper. You may find words for what was hard to verbalize before. Perhaps you will also discover hidden emotions deep within that were hard to recognize. It’s okay if you still cannot find adequate words to verbalize everything. Focusing on the art will at least give you a new refreshing perspective and a pleasant outlet for self-expression and creativity.

→ Looking to improve your mental health? Try the SELF MIND app FREE for 1 week!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

References:

A Thanksgiving Art Therapy Exercise For Groups or Individuals: Thank You Cards. (2015, November 26). Retrieved June 29, 2020, from http://www.arttherapyblog.com/art-therapy-activities/art-exercise-groups-individuals-thank-you-cards/#.XvmBFJMzbzV

Baumgartner, J. (2011, November 8). Visualize It. Retrieved June 30, 2020, from https://www.psychologytoday.com/us/blog/the-psychology-dress/201111/visualize-it

Frank, P. (2016, September 26). 37 Art Therapy Techniques For De-Stressing This Season. Retrieved June 29, 2020, from https://www.huffpost.com/entry/art-therapy-techniques_n_56562017e4b072e9d1c19f9b

Hagan, P. (2018, November 19). How saying thank you can help to ease depression. Retrieved June 29, 2020, from https://www.dailymail.co.uk/health/article-6407319/How-saying-thank-help-ease-depression.html

Harvard Health Publishing. (2018, December). Writing a thank-you note is more powerful than you think. Retrieved June 29, 2020, from https://www.health.harvard.edu/mind-and-mood/writing-a-thank-you-note-is-more-powerful-than-you-think

Malchiodi, C. (2013a, October 23). Visual Journaling, Self-Regulation and Stress Reduction. Retrieved June 30, 2020, from https://www.psychologytoday.com/us/blog/arts-and-health/201310/visual-journaling-self-regulation-and-stress-reduction-0

Malchiodi, C. (2013b, November 19). Top Ten Art Therapy Visual Journaling Prompts. Retrieved June 29, 2020, from https://www.psychologytoday.com/us/blog/arts-and-health/201311/top-ten-art-therapy-visual-journaling-prompts

Mehlomakulu, C. (2017, May 27). Music and Mindful Art. Retrieved June 29, 2020, from https://creativityintherapy.com/2017/05/music-mindful-art/

Shultis, J. (2018, January 3). 20 Art Therapy Activities You Can Try At Home To Destress. Retrieved June 29, 2020, from https://www.lifehack.org/articles/lifestyle/20-art-therapy-activities-you-can-try-home-destress.html

Wong, Y. J., Owen, J., Gabana, N. T., Brown, J. W., McInnis, S., Toth, P., & Gilman, L. (2016). Does gratitude writing improve the mental health of psychotherapy clients? Evidence from a randomized controlled trial. Psychotherapy Research, 28(2), 192–202. Retrieved from https://doi.org/10.1080/10503307.2016.1169332

Youhjung. (2020, January 9). How to Make a Vision Board – An Art Therapy Activity. Retrieved June 29, 2020, from https://www.thirstyforart.com/blog/vision-board-art-therapy-activity

The post Art Therapy Exercises: 5 Easy Methods to Try at Home appeared first on SELF MIND.

Many people love movies, music, paintings, and other artists’ works as entertainment and/or relaxation. While the enjoyment of other people’s art is a great stress-reliever in itself, self-expressive art therapy has its own positive effects on mental health.

Stress Relief Through Self Expression Therapy

When we think of creativity, we may think of it as a profession like writing novels, painting, or composing music. This gives the impression that it’s something complex. In reality, creativity is simply giving shape to your inner self and outwardly expressing anything that comes from within. Free expression of our inner feelings leads to a sense of satisfaction and accomplishment. While it’s an effective method of relieving stress, many of us have limited opportunities to do so.

Social media is an easy place where we can share our experiences and feelings in the form of photographs and short sentences. However, the public visibility of it may limit our output. The fear of embarrassment and criticism makes it a difficult place to present ourselves freely. Therefore, art therapy using expressive art is a very effective method of stress relief. Self-expressionism has many positive effects in terms of mental health.

What Is Art Therapy?

In general, art therapy aims to nurture self-awareness and growth through the act of drawing. Regardless of your skill level or experience, drawing can be effective in stress relief through the act of artistic self-expression. There’s also “Arts Therapy,” which refers to painting, music, dance, drama, and poetry. Therapeutic art has gained interest over the years, and many medical facilities have implemented all kinds of arts therapy including, but not limited to, painting therapy, miniature-crafting therapy, etc.

Self Expression in Art Therapy is Good for the Brain

Art therapy can improve our blood circulation because we move our fingers and activate the brain. The neurotransmitter dopamine also increases, promoting a sense of calmness in the brain.

An experiment measured cortisol levels in the saliva of participants before and after a drawing class. Cortisol is also known as a stress hormone and it increases when we feel stressed. Results showed that cortisol levels decreased by more than 10% in approximately 60% of subjects after the class.

Self-expression gives us a sense of fulfillment and satisfaction. Therefore, self-expression therapy through drawing is a great method of stress relief. It’s an easy practice to incorporate into our daily lives because we can draw anytime, anywhere. Just as long as we have a pen and paper. This, therefore, makes it an excellent self-care exercise.

Easy Art Therapy Through Coloring

Drawing is a useful self-care method, but you may end up feeling more stressed if you feel like you’re not any good at it. If that’s the case for you, may I suggest coloring? Coloring in your favorite colors can make you feel relaxed and relieve the stress that you’re holding onto.

All you need to do is pick up your favorite colors and fill in the pre-drawn outlines in a coloring book. It’s not nearly as difficult as drawing from scratch. You don’t have to think too much, so you can relax and simply shift your focus to coloring. For instance, try using different colors that reflect your mood and create a unique piece of expressive art. This is a great method of stress relief through self-expression if you’re not confident in drawing. Moreover, there are many coloring books for adults available at bookstores or online. Coloring is a great easy starter in art therapy for stress relief. Let’s give it a try!

Self-expression therapy using art is easy, relaxing, fun. What’s more, it’s very good for our mental health. For a more detailed dive into how to practice art therapy, check out the article below. Try a few different exercises in expressive art and see which one works for you!

Looking to improve your mental wellbeing? Try the SELF MIND app FREE for 1 week!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

References:
Nakamichi, Y., Samejima, M., Shouzhi G., Sugiura, T. Picture therapy and the evaluation of its effect on relaxation by salivary cortisol. (2006). Bulletin of Department of Nursing, Seirei Christopher College. (14), 169-176. https://ci.nii.ac.jp/naid/110005857929

Ito Rumi. Thoughts on Art Therapy and Art Education. (2014). Human Relations. (13), 139-152. https://ci.nii.ac.jp/naid/110009884320

The post The Power of Self Expression – An Intro to Art Therapy appeared first on SELF MIND.

How we interact with and wear our clothes can say a lot about us. For instance, how do you choose what you wear? Are you a minimalist who owns a micro-wardrobe? Or do you own many of the same outfits to avoid decision fatigue like Steve Jobs did? Perhaps you’re a fashionista that follows the latest trends; a bold person who loves to express through colors and decorative patterns; a type that just doesn’t care at all for what you wear. Before you go ahead and disregard fashion as an unimportant choice, you may want to reevaluate a wardrobe that will help you become the person you want to be. The power of fashion may have bigger effects than you expect.

Whether we like it or not, every morning, we wake up and put our clothes on. Every item of clothing, from work uniforms, suits, dresses, traditional outfits, casual outfits, gym wears, to pajamas, all make social statements for the occasions we participate in. It’s easy to associate social status with textile materials and brands, but there is more to fashion and its effects than we understand at a superficial level. Above all, it can change our psychological behavior and how we feel.

The Transformative Power of Fashion

We’ve all heard the saying, “dress for the job you want, not the job you have”. In fact, the truth of this phrase is actually backed by science. Furthermore, there are studies dedicated to this idea. In scientific terms, it’s called “Enclothed Cognition”. In simple terms, it is the field of study in how symbolic fashion effects can impact our behavior and moods.

For example, a 2012 study showed that wearing a white lab coat where people associated the coat to scientific or medical professions, increased their performance in detailed oriented tasks. In another 2016 study, people who wore a tunic and associated it with a nursing scrub, showed more empathy and volunteered more hours. Formal clothing has repeatedly demonstrated positive benefits through studies, resulting in increased abstract thinking, feeling of power, and profits in negotiations. Therefore, our personal interpretation of the symbolism in each of these fashion items is what changes our processing and behaviors.

All of these studies point that wearing fashion items associated with certain symbolic meanings have measurable effects on our mental state. So yes, dress not only to impress others, but yourself! For instance, you could wear a sharp suit to work to perform better in business, casual clothes to be more friendly, and sporty gym wears to stay active. Who do you want to be? The person you aspire to be could become just a step closer through the power of fashion effects. To start, you can begin putting your wardrobe together in the direction of your goals.

Color Symbolism in Fashion Effects

The influence of color goes beyond its effects in fashion. Have you heard of color psychology? It’s the idea that different colors hold different meanings, emotions, and power over how we behave. We see this applied everywhere nowadays as a powerful communication tool, especially in marketing, art, and design.

Color can be so influential, that swallowing the same pill with different colors show significantly different placebo effects on a patient. Particularly, red has been a high-interest color for scientific studies. For example, in the 2004 Olympics, some scientists noticed that winning combat fighters often wore red more than blue. This led to research in 2013, where 28 athletes were matched with similar age and size opponents, each wearing red and blue jerseys. They then competed against each other while measuring strength and heart rates. Although wearing red did not result in more wins, participants wearing red showed significantly higher heart rates and pre-contest strengths. In other words, we are subconsciously influenced by the color we choose. In this way, color also plays a significant role in the fashion effects that impact our mood.

Different Colors have Different Effects

Although color perceptions are highly subjective, there are some universal and general understandings. For example, warm colors such as red, orange, and yellow tend to side with a range of emotions from warmth and comfort to anger and passion. Cool colors, such as green, blue, and purple, often associates with a range of cold and sad feelings to tranquility and calmness. On the other hand, bright colors are a great choice in giving a boost to your energy and mood. I recommend you look into the effects of each color and use it to your best benefit in fashion. To find out more about the psychological effects of colors, check out the article below.

Be Unique!

It’s pretty common for us to want to wear clothes that best conforms to our societal beliefs, values, and ideals. If a style is not aligned with what we feel emotionally comfortable in, the uneasiness reverts us back to what we feel most familiar with. This is especially true if you are not the type to take risks in fashion. However, it pays off to intentionally risk showing your own unique style that’s different from others.

Researchers at Harvard examined the effects of non-conforming behaviors through fashion. In this study, the status and competence of a professor increased when the professor showed his uniqueness by wearing red Converse sneakers during a lecture. The experiment concluded that unique non-conforming styles that stand out positively influenced us when perceived as styled in a deliberate manner. This interesting phenomenon in fashion effects is called “The Red Sneaker Effect”. In real life, we see this when high-status individuals or successful entrepreneurs choose to dress casually in jeans in formal business settings. Higher status and performance correlates with stronger tendencies to deviate from conforming dress codes. Vice versa, research also suggests that people judge these deviations from the norm as positive because we perceive the individual as powerful enough to risk social costs as a nonconformist.

Use the Power of Fashion to Your Advantage

It can be a simple bright tie, a shoe, a sock, a piece of statement jewelry. You can start with anything small. Show your originality through unique styles! It will not only give you the liberating opportunity to express yourself, but elicits positive impressions from others. If you haven’t tried expressing yourself through using fashion effects to your benefit, now is the time to start experimenting!

Looking to improve your mental wellbeing?

Try the SELF MIND app FREE for 1 week!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

References:

Adam, H., & Galinsky, A. D. (2012). Enclothed cognition. Journal of Experimental Social Psychology, 48(4), 918–925. https://doi.org/10.1016/j.jesp.2012.02.008

Bellezza, S., Gino, F., & Keinan, A. (2014). The Red Sneakers Effect: Inferring Status and Competence from Signals of Nonconformity. Journal of Consumer Research, 41(1), 35–54. https://doi.org/10.1086/674870

de Craen, A. J. M., Roos, P. J., de Vries, A. L., & Kleijnen, J. (1996). Effect of colour of drugs: systematic review of perceived effect of drugs and of their effectiveness. BMJ, 313(7072), 1624–1626. https://doi.org/10.1136/bmj.313.7072.1624

Dittrich, A. (2019, September 24). Fashion’s impact on mental wellbeing. Retrieved June 16, 2020, from https://www.dw.com/en/how-fashion-impacts-our-mental-wellbeing/a-50562794

Dreiskaemper, D., Strauss, B., Hagemann, N., & Büsch, D. (2013). Influence of Red Jersey Color on Physical Parameters in Combat Sports. Journal of Sport and Exercise Psychology, 35(1), 44–49. https://doi.org/10.1123/jsep.35.1.44

Elliot, A. J., & Maier, M. A. (2014). Color Psychology: Effects of Perceiving Color on Psychological Functioning in Humans. Annual Review of Psychology, 65(1), 95–120. https://doi.org/10.1146/annurev-psych-010213-115035

Hutson, M., & Rodriguez, T. (2016, January 1). Dress for Success: How Clothes Influence Our Performance. Retrieved June 16, 2020, from https://www.scientificamerican.com/article/dress-for-success-how-clothes-influence-our-performance

Karl, K. A., Hall, L. M., & Peluchette, J. V. (2013). City Employee Perceptions of the Impact of Dress and Appearance. Public Personnel Management, 42(3), 452–470. https://doi.org/10.1177/0091026013495772

Kraus, M. W., & Mendes, W. B. (2014). Sartorial symbols of social class elicit class-consistent behavioral and physiological responses: A dyadic approach. Journal of Experimental Psychology: General, 143(6), 2330–2340. https://doi.org/10.1037/xge0000023

López-Pérez, B., Ambrona, T., Wilson, E. L., & Khalil, M. (2016). The Effect of Enclothed Cognition on Empathic Responses and Helping Behavior. Social Psychology, 47(4), 223–231. https://doi.org/10.1027/1864-9335/a000273

Sarda-Joshi, G. (2016, June 17). 7 ways your clothes change the way you think. Retrieved June 16, 2020, from https://brainfodder.org/psychology-clothes-enclothed-cognition/

Slepian, M. L., Ferber, S. N., Gold, J. M., & Rutchick, A. M. (2015). The Cognitive Consequences of Formal Clothing. Social Psychological and Personality Science, 6(6), 661–668. https://doi.org/10.1177/1948550615579462

Thrive Global, & Carlos, V. (2019, May 30). Why So Many Successful People Wear the Same Outfit Every Day. Retrieved June 16, 2020, from https://thriveglobal.com/stories/why-successful-people-often-wear-the-same-outfit-every-day/

The post Self-Help: Using Fashion Effects to Your Advantage! appeared first on SELF MIND.

“What is your favorite color?” Perhaps you have a straightforward go-to answer for this question, and you’re very clear on which color best represents you. On the other hand, some may be a hard choice between a few favorites. I once met a person who said she couldn’t choose her favorite color, so she chose black because it was a mix of all colors. Whatever your choice of color, the reason you’re often drawn to it could be because of your subconscious associations for each color, and its unique psychological effects. This theory is known as color psychology.

The Psychology of Subconscious Color Meanings

If colors were signaling feelings and behavioral suggestions to us, what would that look like, and what would each color mean? Moreover, what are the psychological effects of color and how do they affect our subconscious? I’ve lightly mentioned it in Self-Help by Using Fashion Effects to Your Advantage as well, but color psychology is a whole field of study that looks at how colors affect our emotions and behavior. Studies prove that the psychological effects of color are much more potent than we immediately recognize in our day-to-day lives. For example, when a group of patients took the same exact pill in different colors, the placebo effects of each pill significantly changed depending on the color. If this is true, then it’s worthwhile to reevaluate the colors you surround yourself with and what psychological effects each color may be signaling to your subconscious mind.

Firstly, let’s try and understand some of the universal and general meanings of basic colors.

Subconscious Meaning of the Color Red

In color psychology, red is the most provocative color for emotions and attracts more attention than any other color. Therefore, the color evokes strong imagery through subconscious color associations. No matter where in the world, biology, cultures, and languages all universally point to the significance of the color red. This is why it’s also the most studied color in science and psychology.

・Association: Energy, power, courage, strength, determination, confidence, passion, love, desire, danger, anger, stress, blood, and war.
・Reactions: Raises heart rate and blood pressure. Enhances metabolism and libido. Increases respiration rate, enthusiasm, energy, and confidence.

Subconscious Meaning of the Color Orange

In color psychology, orange is an extroverted, adventurous, and joyful color that carries traits from both red and yellow. Moreover, the color is often linked to the fruit with the same name and vitamin C. In subconscious color associations, the psychological effects of this color are generally associated with positive and joyful emotions.

・Association: Excitement, enthusiasm, adventure, vibrance, warmth, rejuvenation, encouragement, social, confidence, overbearing, dependent, inexpensive.
・Reactions: Increases appetite, socialization, contentment, and oxygen to the brain. Enhances assurance, happiness, confidence, understanding, and senses of activity.

Subconscious Meaning of the Color Yellow

The eye-catching yellow is the brightest color of the visible spectrum. Therefore, it is often linked to the sun, light, and enlightenment. However, overusing the attention-catching traits can hinder the positive psychological effects of color.

・Association: Optimism, clarity, energy, enlightenment, joy, intelligence, analytical thinking, creativity, critical, impatient, impulsive, pessimism, jealousy, cowardice, and deception.
・Reactions: Increases mental activity, muscle energy, and confidence. Stimulates the nervous system and memory. Enhances communication, vitality, and vision.

Subconscious Meaning of the Color Green

Green is the color we usually see most in nature representing life, renewal, and growth. Furthermore, in color psychology, it is the most restful color for our eyes to view. Moreover, color therapy frequently utilizes green for its soothing psychological effects in subconscious color associations. Utilizing green in your home interior can help you feel relaxed and refreshed when you come home.

・Association: Growth, renewal, balance, calmness, harmony, compassion, hope, fertility, freshness, environment, eco-conscious, health, money, finances, banking, ambition, greed, and mold.
・Reactions: Enhances vision, stability, endurance, relaxation, and youthfulness. Alleviates anxiety, depression, and nervousness.

Subconscious Meaning of the Color Blue

Blue is the color of the sky and ocean – the open space in our natural environment where we find tranquility to reduce stress. It is also a popular color choice for corporate logos, suits, and uniforms, such as police outfits. This is because the psychological effects of the color blue evoke images of trust, safety, and calming authority. In color psychology, blue makes it easier to pursue mentally strenuous endeavors and can be helpful when studying.

・Association: Trust, dependability, stability, confidence, intelligence, sincerity, freedom, tranquility, intuition, imagination, coolness, sensitivity, melancholy, negativity, and sadness.
・Reactions: Enhances thought, concentration, rest, and stimulates chemicals that are calming. Slows metabolism, cools temperature, and balances self-expression. Suppresses appetite.

Subconscious Meaning of the Color Purple

Purple has a mix of red and blue. Therefore, the subconscious color meaning and effects of this color hold both cooling and warming properties, depending on its use. In nature, purple is a rare color to see and is therefore considered a sacred and precious color in flowers. Moreover, purple has commonly symbolized royalty throughout history around the world. In color psychology, it is believed that the scarcity of purple in nature contributed to this association.

・Association: Luxury, royalty, power, nobility, dignity, devotion, independence, wisdom, creativity, ambition, peace, pride, feminine, spirituality, sacred, magic mystery, sadness, and frustration.
・ Reactions: Calms the subconscious mind and nerves. Enhances imagination, creativity, and feelings of spirituality. Increases nurturing tendencies and sensitivity.

Subconscious Meaning of the Color White

Some may say that white is technically not a true color. Regardless, it’s a shade that contributes to all values of color as brightness. It is also important in color psychology, with significant psychological effects. White is still as significant to include on this list because it gives us a feeling that speaks to our subconscious mind, just like all other colors do.

・Association: Purity, innocence, light, heaven, faith, brilliance, neutrality, simplicity, cleanliness, new beginnings, possibility, softness, emptiness, isolation, absence, boredom, sterility, and indecision.
・Reactions: Increases mental clarity, senses of sophistication, fresh beginnings, and cleanliness. Encourages purification of thoughts and actions. White can affect perceptions of aggression in competitive sports and cause headaches when the white is extremely bright.

Subconscious Meaning of the Color Black

Black, like white, is considered a shade more than a color and adds depth values to all colors. Although frequently associated with darkness, the psychological effects of the color black has both positive and negative associations in color psychology.

・Association: Power, authority, formality, seriousness, sophistication, seduction, withheld, mysteriousness, darkness, fear, death, evil, aggression, pessimism, depression, rebellion, endings, and beginnings.
・Reactions: Enhances feelings of inconspicuousness, power, potential, possibility, emptiness, gloom, and or aggression. Slimming effect on visual perception. Influences perceived attractiveness and fashionability.

Personal Subconscious Color Associations

The meaning and reaction to colors on this color psychology list are subjective to cultural backgrounds and personal experiences. In addition, the subconscious meanings of color can have both positive or negative implications on our psychology, depending on the context of delivery. Also, keep in mind that our understanding of color varies widely depending on how we’ve seen the color being used in our environment.

Let me give a few examples of how this applies. For example, in Western cultures, white is worn at weddings as a sign of purity. However, in some Eastern cultures, white is worn to funerals. In other words, these two occasions evoke a completely different response to the color white, depending on which meaning you are more accustomed to. The subconscious meaning of the color red can be negative and threatening to our minds when worn by an opponent in a competitive setting. On the other hand, if a person of potential interest wears red, it becomes a positive symbol of attractiveness. If you put a lot of yellow in your children’s room because you want to spark creativity and joy for them, beware; studies show that intense use of yellow can actually cause babies to cry more.

What Subconscious Meaning Does Each Color Have for You?

You may think, “Hm, these findings make the use of color more complex and difficult”. But don’t overthink it. The most important thing is to analyze how these colors make you feel and what they mean to you personally. As a fun activity, and to better understand your own relationship with color, try figuring out your subconscious color associations with friends. You’d be surprised at how much color psychology can tell you about your personal subconscious color associations and the psychological effects of each color.

Intentional Use of Color Psychology

A simple color we choose may say a lot about how we associate that color in the subconscious mind. In other words, the psychological effects of color are all around us, affecting our everyday lives in subtle ways. If we learn what feelings each color evokes and how it can change our behavior, then we can use this to our advantage. For example, you could change the color scheme within your home to promote better relaxation or coordinate an event with accent colors that hint at a fun and social atmosphere. Otherwise, you could put a new colorful object on your desk for better concentration, or change the colors of your wardrobe. Regardless of execution, a simple color swap can be the one-degree change in trajectory that pushes you towards your next goal.

Looking to improve your mental health? Try the SELF MIND app FREE for 1 week!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

References:

Bourn, J. (2011). Color Meaning Archives. Retrieved June 26, 2020, from https://www.bourncreative.com/tag/color-meaning/

Color Psychology – The Ultimate Guide to Color Meanings. (2019, November 17). Retrieved June 23, 2020, from https://www.colorpsychology.org/

de Craen, A. J. M., Roos, P. J., de Vries, A. L., & Kleijnen, J. (1996). Effect of colour of drugs: systematic review of perceived effect of drugs and of their effectiveness. BMJ, 313(7072), 1624–1626. https://doi.org/10.1136/bmj.313.7072.1624

Elliot, A. J., & Maier, M. A. (2014). Color Psychology: Effects of Perceiving Color on Psychological Functioning in Humans. Annual Review of Psychology, 65(1), 95–120. https://doi.org/10.1146/annurev-psych-010213-115035

Renk Etkisi | The Effect of Color | The Effects of Colors on Children. (n.d.). Retrieved June 26, 2020, from http://renketkisi.com/en/the-effects-of-colors-on-children.html

The post Subconscious Color Meanings and Psychological Effects appeared first on SELF MIND.