Using Drawing to Reframe Worries

Sometimes, as a break from a typical session, you can bring out a big note pad, colour pencils and any other material you desire. Truthfully you can do this at home after you learn the technique. In fact, you can create your own variation. Anything that helps your progress is a great idea. You are your own expert.

The whole point is to identify with your fears and then be in charge of acknowledging them. Once you do so, you can then decide to remove them from the relationship they have with your body and mind, by reframing them. In other words, you change how you speak to yourself about them.

The Technique

Imagine drawing yourself or anything that symbolises you in the middle of the page. You can even take your time to personalise this and give it meaning. This part is important. Don't rush, you are creating a relationship doing this.

Make Your List

Now you can jot down, whether its words or symbols, all the things that come to mind that bother you. Let them be your fears, worries, stressors, problems etc.

Your Why

Spend the briefest time stating why or where each issue came from. Offer respect for your own story/encounter. Also, respect if you don't have the answer.

The Arrow Technique

Now draw arrows from each issue that you recorded, pointing away from your body. As you do this visualise that you are moving the issue out of your body

A New Relationship / Reframe

Now write a sentence reframing the issue in a neutral or positive sense. Let it be something that you had not considered.

Examples

Issue = Fear of dark.

Reframe = Thank you darkness for giving me the opportunity to pull faces when no one can see. Or, thank you darkness for giving me the opportunity to sleep and recharge my batteries.

Issue = Fear of waves in the ocean.

Reframe = You must really entertain all the fishies who play with you.

You see, the idea is to create a different perspective of seeing, of viewing, of believing.

It's okay to make these changes, especially if they lead you into a less emotional state when you visit these issues.

Have fun and be creative.

You are your own expert.

Amanda Dounis | Psychotherapist