Art Therapy: Healing, Self-Discovery and my Personal Experience
Have you ever felt overwhelmed by emotions, unsure how to express what you're feeling inside? Sometimes our thoughts are tangled and words fall short. They can’t always capture what’s going on beneath the surface. That’s where art can step in—not as a solution, but as a different kind of language.
You may have come across the term art therapy before, but you don’t need to be in a formal setting or guided by a therapist to experience its benefits. Creating art—on your own terms—can offer a powerful way to process emotions, calm the mind, and reconnect with yourself.
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A BRIEF HISTORY OF ART THERAPY
The term ''art therapy'' was coined by British artist Adrian Hill in 1942, when he discovered the benefits of painting and drawing during his recovery from tuberculosis. At around the same time, many psychologists and psychiatrists began observing the positive effects of art-making on their patients, viewing the creative process as a window into the mind. The professional growth of art therapy into an established discipline owes much to the foundational work of pioneers like Margaret Naumburg and Edith Kramer in the 1940s and 50s. Naumburg's theory was based on the idea of using art to express unconscious thoughts, while Kramer emphasised the therapeutic value of engaging in the creative process itself.
The founding of the British Association of Art Therapists in 1964 and the American Art Therapy Association in 1969 further solidified art therapy as a recognised field, setting standards for practitioners and the growing interest in the role of creativity in mental health. As a result, art therapy was no longer an experimental approach but a discipline in its own right, becoming accepted and respected worldwide.
WHAT SCIENCE TELLS US ABOUT ART AND THE BRAIN
Modern research continues to support what early art therapists observed. Creative activities like painting have been shown to boost dopamine and serotonin levels—chemicals that play a role in mood regulation—and to increase blood flow to the prefrontal cortex, the part of the brain responsible for focus, decision-making, and emotional regulation.
A 2016 study titled “Reduction of Cortisol Levels and Participants' Responses Following Art Making", published in the Journal of the American Art Therapy Association, measured the cortisol levels of participants before and after 45 minutes of art-making. The results showed a significant drop in cortisol, the hormone linked to stress and anxiety. Importantly, these benefits were not limited to trained artists—everyone involved saw positive effects.
And while more extensive research is needed to fully understand the long-term effects, existing studies support the integration of painting and other forms of art for patients with dementia and Alzheimer's disease. A 2021 review evaluated the efficacy of art therapy as a non-pharmacological intervention for dementia, examining its positive impact on well-being, quality of life, behavioural and psychological symptoms, and cognitive function.
WATERCOLOUR PAINTING
Painting in any medium can be therapeutic—but watercolour, in particular, holds a special kind of magic!
Here’s why:
Accessibility - You don’t need a formal studio or expensive materials to get started. A small set of paints, a few brushes, and a pad of paper are more than enough—and easy to carry around.
Stress-Free - Watercolours are easy to clean, forgiving to work with, and don’t require complicated prep or cleanup, like oil or acrylic paints. This simplicity can make the whole process more inviting, allowing the therapeutic benefits of art-making to be the primary focus.
Unpredictable in the best way - The way watercolour moves and blends on the paper encourages you to let go of control. It’s a gentle nudge away from perfectionism and towards freedom of expression. Mistakes can become happy accidents rather than a source of frustration, reducing the pressure to create a perfect painting.
Soothing by nature - There’s something so calming about watching pigment swirl and move on wet paper. It’s almost meditative - a symbolic washing away of heavy thoughts or emotions as you paint.
Versatility - Whether you prefer a loose, expressive style or something more detailed, watercolour gives you room to explore in your own way. There’s no single “right” approach, which makes it perfect for personal growth.
“Art speaks where words are unable to explain.”
MY STORY
When I was diagnosed with Ehlers-Danlos Syndrome, a genetic disorder that affects the body’s connective tissue, a dear friend suggested I try watercolour painting to help me cope with the emotional weight of it all. Art had always been part of my life – I loved drawing as a child – but watercolour was something entirely new for me. So one day, I picked up my children’s paints and began playing, with no plan and no expectations. What I found surprised me: I kept coming back to the same subjects—leaves, flowers, butterflies. Things that made me feel calm, safe, and hopeful.
Over time, I realised that each painting was like a small tribute to my father’s love for photography and the way he captured nature—his own visual love letters to the world around him. I hadn’t fully noticed how deeply that had influenced me until I began painting.
Now I cannot imagine a day without my watercolours! Painting is a creative outlet, yes—but more than that, it makes me feel free, giving me an escape from the pain, uncertainty, and limitations of chronic illness. Through painting, I’ve found healing and connection – to nature, to memories of my father, and to myself. What began as a simple way to stay grounded has grown into something far more meaningful. It reminds me, even on the hardest days, that beauty and light can still be found.
ART THERAPY PAINTING EXERCISES
Art therapy isn’t about creating a masterpiece. It’s about exploring thoughts and emotions through creativity. The focus should be on self-expression, not technique—so you don’t need to consider yourself “good at art” to give it a try.
If you're not sure where to begin, here are a few exercises to help you tap into the emotional side of painting:
Let your brush wander
Start by painting loose, random splotches. Let your brush move freely across the paper, without overthinking. Once dry, take a moment to really look—do you see any shapes or patterns? What do they remind you of? This is the art of expression, as your interpretations are whispers of your subconscious, a way to tune in to your inner world.
Limit your palette
Choose just two or three colours and work only with those. Notice which hues you naturally reach for—do they feel warm and vibrant, or calm and subdued? Reds, oranges, and yellows often reflect energy, passion or even anger. Blues, greens, and purples tend to suggest calm, sadness or reflection. There’s no right or wrong—just observe.Revisit the same subject
Try painting the same object or scene more than once, on different days. It could be a flower, a landscape, or even just a shape. How does it change depending on your mood? Keep a visual journal by dating each painting and writing down how you felt at the time. Over weeks or months, this becomes a record of your emotional journey.
These simple exercises can help you connect with yourself in a deeper way—offering space for reflection, release, and self-discovery.
WHERE WILL ART THERAPY TAKE YOU?
Art therapy has become a meaningful way for many people to explore emotions, cope with life’s challenges, and support their mental wellbeing. Whether you're working with a therapist or creating on your own, art offers a chance to reconnect—with yourself and with the world around you.
If you’re looking for a way to process your feelings or simply need a bit of calm in the chaos, painting is a lovely place to start. It’s not about being good at it—it’s about doing something that feels good for the soul.
Creativity helps us grow, heal, and see life through a more colourful lens. So why not give it a try? You never know what you might discover—not just on paper, but in yourself.
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