Using Creativity to Process Emotions
Many people recognize that they have stressors and traumas that they need to process in their life, but are unsure how to do it. A typical suggestion is that people should journal, however I often hear people say things like “I don’t know what to say” or “I just vent about my day but don’t feel like it is really helping”. All of this is fair. Processing emotions through creativity whether that be writing, drawing, or coloring can often be difficult without any instruction. Because of that, I want to offer you specific suggestions on ways to process emotions in creative ways that have more direction.
Family Tree: Spend time drawing out your family tree. On this family tree, include key components of these people’s lives. That can include marriage, divorce, mental health issues, substance abuse issues, anger management, people pleasers, abuse, etc. In doing this, you can help to identify patterns that exist within your family and can help you to process how and why certain family members are the way they are. For example, if your mother has a history of getting into arguments and ‘cutting people off’ but you also see that her parents were alcoholics and her brother went to jail, then you may be able to understand that there is past trauma within your mother that influences why she struggles with communicating and regulating her emotions. This does not excuse their behavior or make it right, but it allows for you the opportunity to process her mother’s anger in a way that is more empathetic and understanding. This activity can help you to identify generational trauma, gain empathy and understanding to people in your life, and develop awareness of your own risk factors due to family history.
Write a letter to someone that you will never send: Taking the time to write a letter you’ll never send, to someone who has wronged you or to someone who has passed away, can be quite healing. This allows you the opportunity to express your emotions to someone who is either unwilling or incapable of receiving those words. In doing so, you are able to release the tension and the burden of carrying those emotions around while also creating closure for yourself when the other person is no there to provide that for you.
Mask: Take time to draw out the mask that you put on for others. Draw facial expression, write out words or use images to help describe what that looks and feels like to others. Once that is complete draw out what the ‘real you’ experiences when you take the mask off. Again, use facial expression, words, and images to help you describe what that looks and feels like to you. Once both drawings are complete, take some time to analyze them. Question yourself about why you feel the need to wear your mask in front of others, who you feel like you have to wear that mask for, what about the ‘real you’ are you trying to hide, and the way it makes you feel to have both of these versions of yourself. Maybe you need to remove certain people or situations from your life. Maybe you have some insecurities that you need to work through. This activity allows you to take a deeper look into yourself and process some of your own behaviors and emotions.
Many people struggle with processing emotions, but the use of creative outlets can be useful. I hope that you are able to utilize these different activities to gain insight and understanding to yourself and others around you.
-Morgan Twidwell, LSCW, LSCSW