What is Art Therapy? And how does it work?
Hi, I’m Pearl, a registered psychotherapist and art therapist providing art therapy in Toronto. This blog talks about how art therapy works and how art therapy
If you’ve ever felt stuck, overwhelmed, or disconnected, art therapy might help you gain new perspectives.
✨ 1. Introduction: My Journey with Art Therapy
I remember getting a D in art class when I was 8, which boggled my mind. It was just a cute picture of my friends and me, but if my teacher said it was a D, I must be bad at it. Art was no longer fun and free but a vulnerable place open to judgment.
Years later, I picked art when choosing subjects for the IB program (2 years of pre-uni). I didn’t like the other options in that subject group and didn’t take my studies very seriously, so I thought, ‘Why not?’. I got into some design work towards the end of my secondary school, so I can do that. But my art teacher wasn’t impressed—she was so fed up with me during the first year and eventually handed me off to another teacher like I was a lost cause. My inner critic was loud and relentless. I just couldn’t seem to “get it right.”
Then, one day, everything changed.
My new teacher brought a massive, six-foot by six-foot blank canvas. He placed it before me and said, “Just paint.”
That canvas towered over me. I had no idea where to begin, so I just… started. I remember starting with yellow—a safe colour—in the middle. It then felt OK to let go of that meticulous/ careful side of me and have a go at it. I even started experimenting with red, which I avoided as it was my mother’s favourite colour. We had a complicated relationship back then. I was lost in the painting for weeks.
When I stepped back from it, a wave of emotions rushed in. It helped me see all the feelings I had been suppressing- the anger and sadness I had been hiding behind all the humour. The canvas was a safe space for me to let it all out without hurting other people or worrying about how it would make them feel. It was so freeing.
That’s when I realized the healing power of art.
The 6 feet by 6 feet oil painting created.
🎨 2. So, what is Art Therapy?
The Canadian Art Therapy Association states, ‘Art therapy combines the creative process and psychotherapy, facilitating self-exploration and understanding. Using imagery, colour and shape as part of this creative therapeutic process, thoughts and feelings can be expressed that would otherwise be difficult to articulate.’ So, unlike traditional talk therapy, it invites you to explore your inner world through art-making—which can often say what words cannot. It’s not about artistic skills or achieving a particular aesthetic but about providing a safe space for clients to express and process their thoughts and emotions.
Professional art therapists are trained through a post-graduate level program to learn about how to use different psychological perspectives with art, how to work with various mental health issues/ communities and with over 800 hours of practicums and supervision.
🖌️ 3. How Art Therapy Works - My approach
Many hesitate when they hear “art therapy,” thinking, “But I can’t draw.” I hear that all the time. But I’ve had sessions where a simple blob of colour was enough to unlock something powerful. What matters isn’t what you make but what shows up for you as you make it.
In my sessions, we work with various art materials—coloured pencils, markers, soft or oil pastels, watercolours, and more. Sometimes, I’ll encourage you to choose whatever you're drawn to that day; other times, I may suggest specific materials based on the focus of our session or what might best support the process.
There are many approaches to art therapy, but in my work, I often focus on three core elements: externalization, mindfulness, and exploration.
Externalization
This is often where the magic happens. When thoughts and emotions swirl around in our minds, they can feel overwhelming, intangible, and hard to manage. But when we externalize them—by putting them onto paper or into a sculpture—we gain something we can see and interact with.
This process creates distance and perspective. It becomes easier to understand what's happening internally and to respond with care rather than feeling consumed or controlled by it. One of the most powerful realizations that can emerge is this: you are not your thoughts or feelings—you are the one observing them.
Mindfulness
Mindfulness is more than sitting still and trying to empty your mind—it’s about being in the present moment. Drawing or creating can be an incredibly soothing way to practice that presence. As you focus on the colours, textures, or movement of your hand across the page, your mind begins to settle.
It gives you something tangible to anchor to, which can help regulate your nervous system and bring you back into your body. I often use these exercises to support grounding, reduce overwhelm, and build emotional resilience.
Exploration
We often hear phrases like “feel your feelings” or “set healthy boundaries,” but what do those look like in practice? Art allows us to explore these abstract concepts more concretely and embodied.
For example, when you draw what a boundary looks like or express a feeling visually, you feel a sense in your mind and body of what that means. The art then becomes a reference for how putting that concept into practice feels. Seeing it outside of yourself helps it feel more manageable and actionable.
Depending on your needs, we might use many other techniques, but these three create a strong foundation in my practice to help my clients use art to explore what they’re going through and build essential foundations to heal and be who they want to be.
🧠 4. The Science Behind Art Therapy: Why It Works
Now, let’s get into the science of it! Art therapy isn’t just expressive—it’s deeply rooted in science. Creative activities activate multiple brain regions responsible for emotion regulation, problem-solving, sensory processing, and movement.
Research shows that when we create art, especially in a therapeutic setting:
The brain's right hemisphere is activated, helping us process emotions and access nonverbal memory.
Cortisol levels, the body’s primary stress hormone, can significantly decrease—even after just 45 minutes of creative expression.
The brain can enter a “flow state,” a meditative and focused zone that promotes calm, presence, and emotional regulation.
Art-making helps us bypass the logical, analytical mind and tap into deeper layers of awareness. This is especially powerful when words feel limited or when specific experiences are stored more in the body, our subconscious mind, than in language.
Making art takes us out of our usual mental loop, helps us slow down, creates a different mental pathway and trains our minds to know that we can make other choices.
🌱 5. Who Can Benefit from Art Therapy?
Anyone can benefit from art therapy. You don’t need to be “creative” or have artistic experience—just a willingness to be curious and open.
In my practice, I specialize in supporting people who:
Want to build a healthier relationship with anxiety
Are processing the impact of past trauma
Feel stuck in a cycle of self-judgment or negative self-talk
Are seeking a creative outlet for reflection and emotional expression
Want to connect more deeply with their authentic self
Are longing to live with more ease, clarity, and alignment
Art therapy can meet you where you are—whether you’re feeling stuck, looking for a place to process difficult emotions, or wanting to know yourself better.
✨ 6. What to Expect in Your First Art Therapy Session
Starting something new—especially therapy—can feel a little intimidating. Often, I suggest we start with something simple, like doodling or free drawing, while we talk during our first session. The art becomes a co-regulating tool—it gives your hands something to do and settles your nervous system.
In our first session, we’ll begin with a gentle check-in. I’ll ask a bit about what’s been going on for you, your past experiences with therapy (if any), and what brought you here. We’ll talk about your goals and hopes for our work together, and I’ll explain more about how art therapy might support your journey.
If we meet in person, I’ll have a range of art materials available—pastels, pencils, paints, and more. You’re welcome to explore what feels right to you. If we’re meeting virtually, you can gather whatever materials you have on hand—nothing fancy is required.
After the session, I’ll reflect on what I noticed and share some ideas for how we might move forward. Together, we’ll co-create a plan that feels supportive, flexible, and aligned with your needs.
🌟 7. Final Thoughts
Art therapy is for anyone who wants to explore themselves with curiosity, compassion, and creativity. Whether you’re working through anxiety, recovering from trauma, or simply feeling disconnected from yourself, this process can help you come home to who you are—gently and authentically.
If you want to explore art therapy for your mental health, I’d love to support your journey. (You can also read more about me here.) We can begin with a free 15-minute consultation- a chance for us to get to know each other and for you to ask any questions you have. There’s no pressure to commit—it’s just an opportunity to see if we’re a good fit and whether my approach feels right for you.
