Instructions: Express your feelings to someone that you might still be angry at by designing and writing a letter or postcard — that you don’t plan on sending (I don't?) — with words, images, and colors that express your feelings.
Goal: The purpose of this exercise is to provide an outlet for negative emotions you may be holding on to.
Instructions: We all have personal traits, but sometimes we view those traits as faults. Create a physical permission slip to give to your future self so that instead of feeling defeated about a personality trait, you may give yourself permission to minimize the feeling of defeat.
Goal: Minimize feelings of defeat, or even self-hatred, with this exercise.
Instructions from the book:
1 . Print out an outline of a heart from the Internet or, if you prefer, draw a large heart on the sheet of paper with the colored pencils. If you’ve printed a heart from the Internet, cut out the outline and then use glue to paste the heart on the paper.
2 . Inside the heart, write the feelings that your heart is holding at this moment. Using acrylic paint, match the emotions you feel to the different colors.
3 . In the area surrounding your heart, list the coping skills that will help you to heal. If you like, you can draw heart strings (lines) coming out from your heart, and then list the coping skills on those lines.
Questions for Discussion:
· What feelings has your heart been holding?
· How long have you been feeling this way?
· What does your heart need from you?
· How will you incorporate new coping skills into your life?
I have felt fear and sadness for some time now. It seems that the country I live in has a tendency of producing fearful and sad individuals. My heart needs courage to step out of my comfort zone and happiness to look at life in a positive manner. I have chosen coping skills that are easy to incorporate, I have incorporated some of them already and that has helped with some of my depression symptoms.
Instructions from the book:
1. Take five minutes to reflect on which members of your family have been important in your life. Determine who, if anyone, has been an essential part of your journey.
2 . Use a pencil to draw those family members onto paper. Be sure to include yourself in your drawing.
3 . Use colored pencils and oil pastels to add color to your art.
Questions for Discussion:
· Does the person you are standing next to relate to who you are closest to emotionally?
· How has their presence or absence in your life shaped who you are today?
· Is there anyone with whom you would like to nurture a stronger relationship?
I am standing between my mother and my father, as they are the ones that shaped me into the clueless wreck I am today. I view them responsible for all my psychological issues and the reason I am pictured next to them is a symbol of that. Try as I might to foster a stronger relationship with them I cannot help feeling they are more concerned with themselves than with me. Kudos to them.
Instructions from the book:
1 . Spend at least five minutes thinking about what your ideal day would look like. You are free to do whatever you want to do. When would you get up? Would you spend the day alone or with other people? Would you stay home or go elsewhere? Think through all the details.
2 . Using a pencil, draw your favorite day on the paper. It can be one scene in one location or it can involve many activities.
3 . Using either your colored pencils or watercolors, add color to your drawing.
I did this exercise with a twist. Instead of drawing I made a collage with some images I found via Google images. The feeling that surfaced during this exercise was mostly frustration, as I am doing only part of what I would like to be doing on a daily basis. Some excitement, some hope that somehow my life will be put back on track. I would like to spend my time eating healthy, exercising and meditating, reading, sleeping, learning and creating. The feeling I would like to get out of doing all of these activities is bliss.
My ideal life would consist of having an engaging job within the creative industries, having supporting friends and family, having the ideal body weight, sleeping as much as I need, bringing all my ideas to life with the knowledge I accumulate from the books I read, learning as much as possible about myself and the world around me and putting my body to work so as to have a happy hippocampus. Wish me luck everyone.
Instructions from the book:
1 . Spend at least five minutes thinking of a symbol that represents your personal power. This may be a symbol used for protection or something used to embody your current strength.
2 . Once you visualize what this symbol looks like, use a pencil to sketch it on the paper.
3 . Color your sketch, using either paint or colored pencils.
Questions for Discussion:
· Where in your life do you lack power?
· Dig deep and look at your day. When do you give away your power throughout the day?
· For some people, carrying an object like a charm or a crystal helps because it represents power to them, and it can bring them strength. What object can serve this purpose for you?
I lack power in my relationships and my finances. I do well with my intellectual and creative sides. I give my power away to people who copy me in a vain attempt to steal my life and what is rightfully mine from underneath my nose. I find these people really annoying and they make me angry. I have other pet peeves as well.Whenever I get angry I feel like the one doing the annoying things has won. And whenever I let myself be manipulated. I have more objects that represent power to me, I just don't want you to know what they are.
Instructions from the book:
1 . Think of a place where you feel most comfortable (outside, inside, or a fantasy world). For example, the beach may bring you a sense of calm. Or, maybe it’s your bedroom. Or, a magical castle.
2 . On your paper, use markers, colored pencils, or oil pastels to create this space. Be sure to add details and colors that make you feel at ease.
I am not very fond of water but in this case I find it has a calming effect. I am fond of forests, waterfalls, the smell of rain and wet earth. I think I can cope very well by talking to an empathetic person or writing in my journal. Taking some time in nature also helps.
