During difficult times it’s normal to experience mixed and powerful emotions. Learn to express these feelings and reset your mind through creative activities at home.

No one can prepare you for the sudden influx of powerful, mixed emotions which arise in a difficult time.

It can be hard to express feelings of confusion, fear, sadness, loss and anger – and you may find yourself holding them in, or even masking how you’re really feeling. 

But Dr. Rose Williams, Director of Creative Arts Therapies from Caladenia Counselling Clinic at Murdoch University, is encouraging us to find time to focus on creative ways to communicate these emotions.

 

We tend to find creativity, imagination and staying curious helps us in times of trouble and uncertainty. Our imaginations are a place we can to go for calming and soothing when we are worried or experiencing difficult emotions,” says Dr Williams. 

She recommends embracing simple creative activities using materials you can find at home. 

“These activities will help you to explore your feelings, inspire you to keep hope alive and act as a reminder of how adaptive and creative humans can be.”

1. Scribble those feelings out 

Doodling can be used as a simple form of meditation to help sooth your mind during strenuous or uncertain times.  In other cases, it’s a much-needed distraction from the world around us – including when feeling disconnected or bored, says Dr Williams. 

“Doodling has all sorts of benefits including helping to improve focus and concentration for learning and alleviates stress.” 

Dr Williams recommends taking a piece of paper and a pen or pencil and begin to scribble on the page. 

“Keep the momentum going for at least 15 minutes, then review what you have drawn. From there choose another colour and add in another layer – keep this routine going for another 10 to 15 minutes.”

The beauty of this creative activity is it will help you slow down your racing mind as your focus shifts to the paper, pen and the lines and shapes you create, suggests Dr Williams.

The end goal is to allow yourself to just be in the moment and to keep your mind from wandering. Forget the past and don’t think about the future – simply enjoy the mindfulness doodling offers."

2. Express your emotions with playdough

Whether you decide to ‘borrow’ playdough from a child or make or buy your own, Dr Williams says playing with modelling compounds is a form of mindfulness that provides many therapeutic benefits. 

“When you think about playdough or clay, you may jump to the conclusion that it’s for children only, but that is a stigma. We use clay at our clinic because when people shape and knead it, it facilitates relaxation and reduction in anxiety and stress.”

It’s not about applying pressure on yourself to create the most elaborate art work – it’s about being in the moment and creating whatever comes out with your hands, often without thinking about it, she advises.

“Put some calming music on in the background, find a comfortable spot away from the pets, flat mates or family, and enjoy. Whether you roll, squish or mould your modelling compound the aim is to reset the mind, calm the body down and shift focus.”

“This is your time out. Try to focus on the moment – let your mind wander to the beach, a park or somewhere tranquil. Dinner can be sorted later!”

3. Turn to home treasures to alleviate your mood 

Dr Williams says another simple activity is to accumulate possessions from around your home that give you a feeling of comfort, familiarity or connection with others.

“Assemble these in one spot in a way that feels right to you, and keep them set up in a private area where you can add or subtract items as your mood or needs change.”

“When we’re feeling down or negative, reflecting on your favourite possessions or photos is a great way to reassure ourselves and connect with the good things in our lives. Take time out to look at what you have made and how these items make you feel.”

A task of this nature will help keep you grounded and acts as a reminder to remain hopeful and connected.

For international student Ayguel, she found escaping into the Murdoch South Street Campus provided her with the opportunity to reflect and connect with her surroundings.

“I really liked Bush Court. It’s a sunny place where I often spent my free time. You get to meet friends and new people at Bush Court, especially when there are events on. A smaller and quiet place which I really liked and recommend is the Chinese Garden.

“I liked the little bridge and often would pull up a chair and a table and would listen to the sound of the waterfall and the birds.”

Dr Williams advises sharing your work can also help foster a sense of community and return some sense of normality to your close relationships. 

“If you are proud of your handicraft or it brings a smile to your face, share it with your family, friends or co-workers. Sharing what you have made can be a more personal way to connect and can open the door to discussing thoughts and feelings with loved ones.” 

Dr Williams says that although we are living in a challenging time it’s vital to practice self-care to help you through.

“Undertaking some kind of arts therapy activity daily can help you express your emotions – giving your mind and body a much-needed rest.”

Learn more techniques to help you manage your emotions during COVID-19. Or learn more about studying at Murdoch as an international student.