The Benefits of Art Therapy for Treating Perfectionism
After I had already sent the email newsletter to hundreds of people, I saw the typo. Of all the words, I had misspelled ‘therapy.’ An instant barrage of attacks erupted from my inner critic. It didn’t matter, in that moment, that I had tediously dedicated an immense amount of focus and attention to learning a new email marketing platform. A lot of care was put into considering the most legible font to accommodate for our readers with dyslexia or other challenges… What I feared most in that moment was being seen as a fraud, incompetent, or… {gulp} a failure!
Cue the self compassion.
In a world where there is often a high value placed on perfection and flawlessness, the challenge is to find joy and freedom in the creative process itself rather than focusing on the end result.
Perfectionism, often seen as a drive for excellence, can, in its extreme form, lead to significant psychological distress. It can cause anxiety, depression, and a paralyzing fear of failure. Perfectionism involves setting excessively high standards and striving for flawlessness. While it can drive people to achieve remarkable success, it often comes at a cost. The perfectionist parts of us are typically highly self-critical and fear making mistakes, leading to chronic stress and dissatisfaction. They might avoid tasks where success isn’t guaranteed, resulting in procrastination or missed opportunities.
Art therapy, an integrative mental health approach combining psychotherapy and creative processes, has emerged as a promising treatment for perfectionism.
What is Art Therapy?
In case you’re new to our blog, art therapy uses the creative process of making art, facilitated by a mental health professional, to improve mental, emotional, and physical well-being. It provides a non-verbal outlet to help individuals of all ages process complex emotions and experiences. Unlike traditional talk therapy, art therapy allows individuals to explore and articulate feelings through various art forms, such as painting, drawing, sculpting, or collage-making. On occasion, a little music, movement, and acting are sometimes incorporated into art therapy sessions.
The Benefits of Art Therapy for Perfectionism: Reducing Self-Criticism and Embracing Mistakes
I can attest that the perfectionist part of me is often my harshest critic. Art therapy encourages a kinder, more compassionate self-view. When creating in the art therapy studio, there is no ‘right’ or ‘wrong’ way, which helps to dissolve the rigid standards that perfectionism strives for. Engaging in the creative process can highlight the value of self-expression over flawlessness, fostering a more forgiving and accepting attitude towards oneself.
Art inherently involves trial and error, and mistakes can become part of the creative journey. In art therapy, ‘mistakes’ can be reframed as opportunities for growth and exploration. This is truly what Bob Ross meant when he said “There are no mistakes, just happy accidents.” This applies beyond the edges of the paper and even beyond the walls of the art therapy studio. This perspective shift is crucial for our perfectionist parts, as it helps them to see that errors {IN LIFE} are not catastrophic but rather a natural part of learning and creating.
Creating art from this new perspective can boost self-esteem by providing a sense of accomplishment and pride. Through the lens of perfectionism, self-worth often feels tied to our achievements, but art therapy emphasizes the process rather than the outcome. This shift can help us develop a more stable sense of self-worth, independent of external validation or success.
Enhancing Emotional Resilience and Flexibility
Through art therapy, individuals can explore and express their emotions safely. This process can enhance emotional resilience, helping overcome perfectionism to better cope with stress and setbacks. By externalizing their inner experiences onto paper or canvas, we can gain insight and develop healthier emotional responses.
Art therapy can help individuals gain deeper insight into their perfectionistic tendencies. By reflecting on their artwork and discussing it with a therapist, they can uncover underlying beliefs and patterns contributing to their perfectionism. This self-awareness is a crucial step toward change and personal growth.
Perfectionism is often characterized by rigid thinking and inflexibility. Art therapy encourages experimentation and playfulness, promoting cognitive flexibility. Trying new techniques and materials can help our perfectionist parts become more adaptable and open-minded, reducing the anxiety associated with the need for control and predictability.
Providing a Safe Space for Exploration
Frida Kahlo adapted an ink spill into an “Ojosauro” (eyesaur) in her journal.
The art therapy studio offers a safe, non-judgmental space for individuals to explore their thoughts and feelings. This environment is particularly beneficial for the perfectionist parts of us, who may fear judgment or criticism. The therapeutic setting allows them to take risks and express themselves authentically without the pressure to perform or meet high standards. Your work with a skilled art therapist will often include use of journaling techniques to practice between sessions. We often find that a similar experience of openness without fear of judgment can be created within the covers of that journal.
Try It Out
Art therapy can take many forms, tailored by an Art Therapist to meet individual needs and preferences. The following techniques may have therapeutic benefits if practiced independently but are not meant as a replacement for participating in mental health services with a trained professional.
Allow me to introduce you to journal wrecking, made popular by author/illustrator/artist Keri Smith. A Wreck This Journal is an interactive, creative, and liberating experience that challenges the traditional notions of what a journal should be. This journaling approach invites people to engage with its pages in unconventional ways, encouraging tearing, staining, and even destroying the book as part of the journaling process.
The practice of visual journaling can unlock creativity in everyone, regardless of age or artistic ability. One of the most compelling aspects of journal wrecking is its emphasis on imperfection. Smith encourages readers to make mistakes, get messy, and relinquish control. By embracing the act of “wrecking,” users can find joy and freedom in the creative process itself rather than focusing on the end result.
Journal wrecking encourages mindfulness and being present in the moment, as each task requires focus and intention.
This can be particularly beneficial for those who use journaling as a means to cope with anxiety or other mental health challenges. The physical actions of ripping, staining, and altering the pages can be a cathartic way to release stress and express emotions.
You don’t need to be an artist to enjoy and benefit from visual journaling or journal wrecking. The tasks are simple yet profound, making it easy for anyone to dive in and start creating. Everyone has the potential to be creative. Consider the following prompts:
- Draw lines on a page while walking or riding the bus.
- Make rubbings with chalk or graphite over different textured surfaces.
- Try writing while holding a pen in your mouth.
- Close your eyes and try to draw an object from memory.
- Press leaves, flowers, and other found objects between the pages.
- Let your dog or cat play with it.
If you are interested in trying these techniques out, you can use literally any journal or book. The pages might be blank or you might want to repurpose something you aren’t using anymore (read our Altered Book blog for more ideas). If you are interested in purchasing one of Keri Smith’s books, you can find them with our Amazon Associate links at the bottom of the page.
Optional: An aspect of Keri Smith’s Wreck This Journal is the community it has built. Many journal wrecking enthusiasts share their completed tasks and wrecked pages online, creating a sense of camaraderie and shared experience. This communal aspect adds an extra layer of enjoyment and inspiration, as users can see how others have interpreted the same prompts in diverse and imaginative ways. But this may not be for everyone. If your perfectionist parts start getting in the way of the journaling practice itself for fear of judgment by others online, it’s okay to keep the practice to yourself or just a few close friends.
Creative outlets for self-expression help individuals reduce self-criticism, embrace mistakes, build emotional resilience, and develop a healthier self-concept.
Through the therapeutic process, our perfectionist parts can learn to value the journey of creation and self-discovery, ultimately fostering a more balanced and fulfilling life.
If you struggle with perfectionism, consider exploring art therapy as a transformative path towards healing and self-acceptance. The canvas of life is meant to be painted with broad, unrestrained strokes, celebrating the beauty in imperfection. A specialized Art Therapist at Art of the Matter is waiting to speak with you. Contact us today!
-Amber Dalzell, LCPC, ATR-BC, ATCS
Owner and Director of Art of the Matter
Want to stay up-to-date on our articles and activities? Join our mailing list!
Amazon Associate Links:
Wreck This Journal: Now In Color
