Struggling with Mental Health? Here’s How Art Therapy Can Help

Everybody talks about Art Therapy and its potential to aid mental health, but what is it really? Can it actually help? And how does it work?

If you’re reading this, you’re likely searching for answers - whether for yourself, someone you care about, or even because you’re interested in becoming an art therapist. No matter your reason, welcome! You’re not alone in this journey.

As someone with a background in art education, a certification in art therapy, and an award-winning mandala artist, I have walked a similar path. My experience with art therapy wasn’t something I learned in a textbook - it was something I lived. 

At one point, I felt utterly helpless in the face of a close family member’s sudden mental illness. I went through the pain, confusion, and heartbreak that many families of those with mental health struggles endure. Despite my best efforts - joining support groups, seeking professional help, even involving law enforcement - nothing seemed to ease the situation. The reality of mourning for someone who I knew would never be the same was something I was not prepared for. Initially, I was in denial and struggled to accept the new reality.

And then, I found art. To be exact - rediscovered art is a different form.

Not in the way I had studied it before - not as an academic subject, a profession, or a skill to be mastered - but as a lifeline. Art, particularly creating mandalas using the dot art technique, became my way of coping, healing, and finding peace amidst the storm.

What Is Art Therapy?

Art therapy is a therapeutic technique that utilizes creative expression to improve mental well-being. It is practiced by trained art therapists and has been widely used in hospitals, rehabilitation centers, schools, and private therapy sessions. The goal isn’t to create a masterpiece - it’s to express emotions that might be too difficult to put into words.

Art therapy is backed by science. Studies show that engaging in creative activities can reduce stress, improve emotional regulation, and even alleviate symptoms of anxiety and depression.

• A study by Kaimal, Ray, and Muniz (2016) found that just 45 minutes of art-making significantly lowered cortisol (the stress hormone) levels.
• Research from Drexel University (2017) used brain imaging to show that art-making activates the brain’s reward center, increasing pleasure and relaxation.
• A review published in the American Journal of Public Health (2010) concluded that creative expression improves self-awareness, emotional resilience, and overall well-being in people suffering from trauma, anxiety, and chronic illness.

In short - art therapy isn’t just a trend; it’s science-backed medicine for the mind.

What Didn’t Work for Me

I want to be honest about my journey because not every method works for everyone. Here are some things I tried that didn’t help me personally:

• Support Groups. While many find comfort in sharing their experiences, I found that constantly discussing problems deepened my sense of helplessness rather than lifting me out of it.
• Traditional Talk Therapy. Although my therapist was kind and insightful, she admitted that she had learned more from me than she was able to offer in return.
• Forcing Treatment on a Loved One. Mental health treatment only works if the person accepts they need help. Unfortunately, treatment centers cannot hold individuals who don’t believe they need assistance.
• Involving Law Enforcement. In many cases, the legal system cannot intervene until harm is done - a frustrating and heartbreaking reality for families trying to prevent a crisis.

What did work? Art.

How Art Helped Me Heal

1. Feeling Safe Through Mandalas

If you look at a mandala, you’ll notice one key characteristic: it’s a circle. Circles create a sense of safety and containment. By drawing a mandala, I was essentially creating my own safe space - a world where I was in control, where my emotions could flow freely without judgment.

Why is this important?

According to clinical psychologist Carl Jung, who introduced the mandala into Western psychology, the circular patterns in mandalas symbolize wholeness and the self. He used mandala art to help patients achieve emotional balance.

Studies also show that circular patterns are naturally soothing to the human brain. That’s why mandalas are widely used in meditation and therapy.

2. Being Present in the Moment

One of the greatest challenges with anxiety and depression is that our minds are stuck in the past (regret) or the future (worry). Rarely are we fully present in the now.

Creating dot mandala art forced me to slow down, focus, and exist only in the present moment. Each carefully placed dot became a form of meditation, anchoring me to the here and now.

Scientific research supports this:

A 2018 study published in the journal Psychology of Aesthetics, Creativity, and the Arts found that engaging in structured artistic activities (like dot painting) reduces intrusive thoughts and enhances mindfulness.

3. Meditating Without Trying

Meditation is often recommended for stress reduction and emotional regulation, but let’s be real - it’s not easy for everyone. Sitting in silence and trying to "clear your mind" can be frustrating.

Dot mandala art provided me with a form of effortless meditation.

• The repetitive motion of dotting
• The attention to placement
• The deep concentration on the process

…all naturally led me into a meditative state without forcing it.

Final Thoughts: Art as a Tool for Healing

Art therapy is not a replacement for professional mental health treatment, but it is a powerful tool for self-expression, stress relief, and healing. Whether you struggle with anxiety, grief, depression, or trauma, engaging in creative expression can offer solace and clarity in ways words sometimes cannot.

If you’re local to Chicago or the North suburbs, I’d love to invite you to my Mandala Art Therapy workshops where we explore this therapeutic, creative practice together! You can find more details here.

And if you’re not local - just start! Pick up a pen, a brush, or even your fingers, and let yourself create.

Your healing begins one dot at a time.