Written by Tiffany McCabe, RSW, MSW, DTATI, Art Therapist
Art therapy is a powerful way to explore emotions, process feelings, and find balance—all through creativity. The best part? You don’t need to be an artist to benefit from it. It’s not about making Pinterest-worthy masterpieces; it’s about the process of creating and expressing yourself in a way that feels right for you.
What is Emotional Regulation?
Emotional regulation is all about recognizing and managing emotions in a way that feels safe and balanced. It is not about ignoring or controlling feelings but more about learning how to sit with them, understand them, and decide how to respond in a way that works for you!
For that to happen, we need to feel safe and connected - to ourselves and to those around us. Emotional regulation is, at its core, a mindfulness practice - and that is where the beauty of art therapy comes in!
How Art Therapy Supports Emotional Regulation
Art Helps Us Feel Grounded
Ever notice how relaxing it feels to doodle absentmindedly or play around with colors? That’s because creative activities have a grounding effect. When we make art with no pressure or expectations, we naturally slow down, focus on the present moment, and release tension.
Next time you’re feeling overwhelmed, try setting aside some time for no-pressure art—paint, sketch, scribble, or just play with colors. Pay attention to how it makes you feel.
Creativity Helps Us Express Emotions We Can't Put Into Words
Sometimes, emotions get stuck. We might not even realize we’re carrying certain feelings until we start creating. Art gives us a way to externalize emotions without needing to put them into words right away.
By using color, shapes, and symbols, we can express what’s going on inside in a way that feels natural. And when we take a step back and reflect on what we’ve created, we often gain new insight into what we’re feeling. This can help us move from reacting impulsively to responding in a more intentional way.
The "Emotion Map"
The "Emotion Map" exercise is a fantastic and simple way of introducing art therapy for emotional regulation. Here's how it works:
Draw an outline of a gingerbread person.
Match colors to emotions. Think about what colors represent different emotions for you (e.g., blue for sadness, yellow for happiness, red for anger).
Connect emotions to body sensations. Where do you feel emotions in your body? (e.g., sadness might feel like a heavy chest, excitement might feel like buzzing hands).
Fill in the gingerbread outline with those colors.
Reflect on it. Does this emotion feel safe to express? Or does it feel like something you need to hide?
This exercise helps build emotional awareness, making it easier to communicate what we’re feeling and recognize emotional patterns over time.
Rewriting the Stories We Tell Ourselves
We all have internal narratives—ways we interpret situations and assign meaning to experiences. Sometimes, these narratives aren’t helpful and can make us feel stuck in negativity. Art therapy can help shift this perspective.
Try this simple exercise:
Think of a difficult situation.
Write down everything good that happened during it. Even the smallest things, like “the sun was shining” or “someone smiled at me.”
Circle the words that stand out and assign them colors.
Use those colors to create an abstract piece of art.
Reflect on it. What does "good" feel like to you? How does focusing on these moments change your perspective?
This process doesn’t erase the difficult parts, but it helps bring balance by recognizing both the challenges and the positives.
Check out this downloadable article by Tiffany McCabe, RSW, MSW, DTATI, where she
shares her perspective on why art therapy is such a valuable tool for emotional regulation!
Final Thoughts
Art therapy is a powerful tool for emotional regulation because it lets us slow down, express ourselves, and gain new perspectives—all without the pressure of needing to "fix" anything. Whether you’re painting, drawing, or just playing with colors, the act of creating can help you process emotions in a way that feels safe and natural.
So next time you’re feeling overwhelmed, grab some art supplies and see what happens. You don’t need a plan or a goal—just start creating and let the process guide you. Who knows? You might discover something new about yourself along the way! ✨
Visit Tiffany website-
The Creative Social Worker- here!
Resources
Art Therapy for Kids: 15 Activities (PDF) & Ideas - https://positivepsychology.com/art-therapy/#5-art-therapy-exercises-and-techniques-for-adults
Guided Art Therapy Deck
100 Art Therapy Exercises - https://intuitivecreativity.typepad.com/expressiveartinspirations/100-art-therapy-exercises.html
Check out more of our insightful blogs on supporting emotional and behavioral regulation—whether at home or in the classroom!
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IMPORTANT: Information shared by WonderTree is not intended to replace or be constituted as clinical or medical care. It’s intended for educational purposes only. Each child is unique, and the information provided may not be applicable to your specific situation. If you need support, please establish care with a licensed provider so that they can provide tailored recommendations for you or your child. This blog is non-monetized.
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