Mindfulness and Happiness Through Art | Alexandra Novik-Khamis

"In the haunted house of life, art is the only stair that doesn't creak" 

Tom Robbins

People are happiest when they come up with a creative idea, but they’re more likely to have a breakthrough if they were happy the day before. There’s a kind of virtuous cycle. When people are excited about their work, there’s a better chance that they’ll make a cognitive association that incubates overnight and shows up as a creative idea the next day. One day’s happiness often predicts the next day’s creativity. 
In some cases, a negative mood can trigger creativity. In a study of helicopter manufacturing employees, those who reported experiencing negative moods such as anxiety and unhappiness within the previous week tended to be more creative during that time. Also workers with “high clarity of feeling,” a trait characterized by an awareness of one’s own emotions, especially benefited from the creativity-enhancing effect of negative feelings.
In my view negative emotions can trigger creativity when we feel compelled to do something about a situation causing pain. For example the impact of extreme weather conditions caused by climate change is creating a sea change in our perceptions and behaviour. Whole new industries are being born to address environmental sustainability. On the other hand, toxic relationships characterized by mistrust and fear, kill creativity.
So how actually creativity helps people to be happier?
Distracts from other worries – it is hard to dwell on troubles once in the flow of a painting. It has the power to engage you so fully, bringing you into the present moment.
Reduces stress – studies show that both creating and observing art can reduce cortisol, the 'stress hormone'. Doing something you love also releases endorphins – feel-good chemicals that combat stress and reduce pain.
Builds self-esteem – I feel anything but confident as I start each project. Painting provides a challenge and with each hour I paint, I am building skills. It is an activity with a tangible result and the more I dedicate myself, slowly but surely, the more I can see improvement and feel a sense of achievement.
Creates a healthy state of mind - participants in a 2014 study who produced art demonstrated: 'a significant improvement in psychological resilience' as well as increased levels of "functional connectivity" in the parts of the brain responsible for introspection, self-monitoring and memory. The study, involving participants aged between 62 and 70, also concluded that creating artwork can delay ageing.

I’ve always turned to some form of art making activity to help me quiet my mind and soothe my spirit. I love creating anything with my hands. I love to draw, paint, take pictures, etc. For me, using art this way provided me with a positive outlet to help handle my stress. The mindfulness and happiness I experience through art has always been a game changer for me. 

Flow
Any form of arts therapy based exercises put me in the state of flow. The concept of flow according to positive psychologist, Mihaly Csikszentmihalyi, is the secret to happiness. When you are in the state of flow, you are in “the zone.” The zone is where you are fully immersed in an activity and your whole being comes to life. It’s mindfulness in motion at its best! Being in flow, makes you lose track of time because of the combination of doing something you love and pushing yourself to the next level. Art making is one of my favorite mindfulness practices because it helps me get into the zone and makes me happier.

Participants
As a workshop leader and mindfulness educator, I introduce arts therapy based exercises to my participants. I use art making as another form of mindfulness to help people reduce stress. Mindfulness is being in the present moment purposely and with no judgment. And what better way to explain that definition than through art. I use art therapy based interventions as an avenue for people to add play to their day and to feel better. 

Workshops
My signature workshops incorporate positive psychology, the science of happiness and mindfulness, for people of all ages. There is something magical about taking time for art that makes everyone excited. When I pull out the colored pencils and paper and explain the art making technique that I am about to cover, the room is silent and all eyes are on me. It’s a class that everyone absolutely loves! There is a general sense of relief when I explain that not only are they creating art but also experiencing a mindfulness state that reduces stress, increases focus, and boosts their sense of wellbeing.

Creative Process
Art making is not about having a perfect and professional looking master piece. It’s about the creative process that gives way to self-healing, personal transformation, and mindfulness. The process of creation is as important as the end product that reveals so much of what you are not able to put into words. 

How to
Here’s how you can access mindfulness through art making and become happier.

1. Preference - Determine what form of expressive art you love. If you don’t have a preference, try doodling. Doodling is spontaneously drawing lines on a piece of paper. Doodling has been found to help with remembering and retaining information. 
2. Supply - Have your supplies readily available and accessible. If it is out of sight, then it is out of mind. Keep it visible so that you will remember to do it when you need it most. Have extra supplies at work and in your bag. Set yourself up for success and keep your arts therapy based tools handy.
3. Exercise - When you are doing your arts therapy based exercise, notice the feelings and emotions that you have before, during, and after the practice. What did you learn about yourself and the situation that might have upset you.
4. Masterpiece - Study your art piece and non-judgmentally observe what you did. Are you getting any insights or inspirations? Are there any surprises from what you are seeing?
5. Write - Journal about your experiences to learn more about the art piece you have in front of you. You may start the journal by completing this sentence: 
“This art piece is about…” Write for a few minutes until you feel you have flushed out as much hidden meaning as possible from what you just created.
6. Read - When you are done writing, read what you wrote. You will learn more from doing this.

Permission
If the pen is mightier than the sword then, next time you are stressed, pick up a pen (or colored pencil) and make your mark on a piece of paper and express yourself. Give yourself permission to take the time to do this. Pour your feelings and emotions in between the strokes. Notice how you feel during the whole process. The more you do this, the more you will gravitate to it as a stress-reducing activity that makes you feel better and happier.