Wheel of emotions in art therapy

Robert Plutchik (1927 –2006) was a professor at the Albert Einstein College of Medicine, professor at the University of South Florida and he was also a psychologist. Robert Plutchik stated that there are eight basic emotions: joy, trust, fear, surprise, sadness, anticipation, anger, and disgust. He created the wheel of emotions, which illustrates the various relationships among the emotions.

Adapted to an art therapy theme, the wheel is divided into 8 sections; the client thinks about different emotions that came up for them during the day. Additionally the client writes the emotions above each section (on the outside). Clients are then asked to fill in each pie with a corresponding color or picture that matches his/her idea of what the emotion means to him/her. When the clients are finished colouring or painting, they may explain if they feel comfortable enough within the group, what made them choose a particular colour, or explain what the picture means.

This exercise helps the client to explore and release feelings by drawing and writing them out. It helps to gain insight into what is really going on in the current moment. Additionally, it helps to put the present emotions into perspective by seeing it in the context of equal parts of the full circle. In the art therapy group I facilitate, I used this “ice breaker” exercise and found it to be exploratory and participants were able to express more clearly their emotions.

8 Emotions Wheel

http: // www.americanscientist.org/article/01articles/plutchik.html

The benefits of keeping a journal


Brain Balance

Ever since I remember myself as a ten years old I kept a journal. I remember how excited I got to receive a new pen from my parents for my eleventh birthday. Immediately, I decided I would only use it to write in my journal. Many years have passed since then, and I am less precious about my journals. My current journal has no “rules”. I write, scribble, draw, and stick images. In short, anything that comes to my mind I will make a note of.

Journaling can be a creative tool for people to understand themselves better and reflect on what is going on in their lives. Daniel Siegel, a professor of clinical psychology has done intensive research about the brain, states that journaling can be useful for all people: the ones who struggle to access their emotions, and for those who have trouble to balance their overactive feelings (Siegel, D., 2009). Siegel explains that the right side of the brain is responsible for all our visual sensations, emotions and social selves, where as the left side of our brain controls our linguistic, conceptual, and fact based analytical communication.

Research has shown that by naming emotions or feelings that one experiences, a soothing effect may occur in the brain. This is where journaling can help. We can use the left side of the brain to calm the right side by expressing our feelings in a journal.

Furthermore, Dr. James Pennebaker, a pioneering professor in the study of using expressive writing as a healing process, emphasizes that writing about troubling experiences may help to make those experiences more manageable. Pennebaker says, “When people are given the opportunity to write about emotional upheavals, they often experienced improved health.”

Writing about an image or event can transform experiences into words, and provide an important healing function. Writing in a journal may actually begin the process of disconnecting from disturbing thoughts and upsetting feelings into a written chronological timeline of sensory memories.

The journal can be your safe place to explore feelings and thoughts, help you understand yourself better and therefore can lead to better relationships with others. You can also try different methods of expression in your journal, such as drawing, doodles, collage and scribbles. You don’t have to believe you are creative in order to benefit from a creative journal. The point is to explore oneself, not to create a masterpiece!

So let your self go by picking up a pen or pencil and see where it takes you!



Siegel, D. (2009). Change your brain and your life. Scribe publications, Melbourne, Australia.

The university of Texas at Austin. James W. Pennebaker. ( 2005) Writing to heal. Retrieved January 28, 2016, from https://www.utexas.edu/features.

Giving Advice

Hello everyone!

The vulnerability of giving advice

AdviceHow easy it is for us to get into the trap of giving advice in relationships when it is actually not wanted?

In my work with groups, I see people that finally open up after years of bottled up emotions inside. They share with the group what is going on for them; however, they don’t feel they need to receive advice. It’s actually just the opposite; they just want to be heard.

Consequently, other people in the group may become defensive, as their advice is not accepted with the appreciation they think they deserve! And a whole lot of new issues and complications arise…

It is in our nature as humans to offer advice and opinion on what someone should or shouldn’t do. This is just a human instinct to say to someone who seemed to be troubled what he or she should do about it! However, we need to remind ourselves that sharing emotions and experiences is sometimes all that person really needs. To be heard and listened to in a non-judgmental manner is the heart of the art of true listening.

We are the experts of our own lives only!

In the art therapy workshops, the making of the art brings to the surface emotions and feelings that are sometimes hard to manage but it helps to explore the meanings in people’s lives as they come forth in an artistic process. As an art therapist I have to remind myself not to interpret the clients work but to accompany them in their journey and help them find their own meanings in the process.

Just like giving advice… walk along the person and support them by really listening with an open mind. So next time, a friend, a partner or a colleague share with you concerns and feelings, don’t worry about telling them what they need to do, just remind yourself that empathic listening, open-mind and non judgmental are qualities that can go long way.

Mindfully yours

Dalit Bar

Growing up without a father

without a father

Growing up without a father

This week I found myself talking with some of my clients about growing up with inadequate parents. It astounded me to hear how many individuals have been disappointed by their parents. Feelings of rejection and words such as unloved had frequent mentions in the discussions.

On Saturday morning I embraced my fifteen minutes of solitude before the morning rush of sport activities and driving commitments began. This brief peaceful morning period was just enough time to read an article in the newspaper about screen icon Sophia Lauren, and her childhood memories. In the article, she is being asked; “at what point did she decide that her father was a useless human being?” She responds by explaining: “When you are 5, 6, 7, you follow what your mother tells you because you want to make peace. You want the normality, which we didn’t have. My father always would come to see me when my mother sent him a telegraph saying, ‘Sophia is very sick. Come’. It didn’t matter why he came. What I always wanted, because all my friends had one, was a father. I wanted to be like them, to be normal…but this was impossible. So you see these things when you’re 13, 14, when you’ve almost grown up. You see it for what it is.

This is very true, we do see our parents for who they are, but even after countless years of maturing and accepting, we still carry the pain and the rejection. Even though we decided we don’t care, the pain is still there. It lives inside the unfulfilled expectation of a parent who failed us. This pain is analogous to the pain we feel when we grieve for someone. Here we grieve for our unmet expectations, and the disappointments that are characterized by rejection, absence, abandonment, and a multitude of unanswered questions as to why. Why this parent chose a pathway that didn’t fit into Sophia Lauren’s childhood conception of ‘normal’.

However, every individual’s experience differs in how and why they categorized a parent as inadequate. Therefore one client’s journey to separate this pain from their daily life will take a different pathway to the next. Taking part in art therapy helps clients to pay attention to themselves and their lives, tapping into their own wisdom rather than looking for answers from the outside world. In art therapy the client attempts to put the past behind him or her and have the option to imagine their life as they would like it to be in the present moment. The process of art connects a person to their feelings, and the expression comes from a deeper level than the mind.

 So trust yourself, create and practice mindfulness!

Useful links:



Mindfully Yours

Dalit Bar

The purpose and benefits of the Art Therapy Group

art-therapy-brushsHello everyone!

A few words about the purpose and benefits of the Art Therapy Group:

 Purpose of Art Therapy Group:

Art therapy supports our process when words are not enough. I facilitate Art Therapy workshops where the participants have the opportunity to engage with their feelings and emotions associated with depression and anxiety, as well as raising their self-esteem and wellbeing.

The benefits of the Art Therapy Group:

Clients are exposed to other individuals that may share similar issues and concerns. The group environment acts as a time to share these issues and to feel connected rather than isolated. By using various art materials and theme exercises weekly, it helps raise awareness and therefore allows people to make new choices in their lives.

We spend most of our days living and operating with our “heads”. Joining an Art Therapy counseling group gives you a chance to connect to your feelings and create art from your heart. It is a special time for you, where you can look after yourself and can explore personal issues in a safe place. The more aligned you are with yourself, the easier it is for you to be creative and to manifest your heart desires. To find deeper meaning in life, we need to be aware of negative beliefs and replace them with positive supportive ones. An Art Therapy counseling group can offer this replacement of positive support and aid in the journey of meaningful life pursuits.

Mindfully yours

Dalit Bar

Exploring The Double Lives Of Everyday People Living With Mental Illness

“Whenever I was depressed, I always felt like I had two separate lives,” photographer Liz Obert explained to The Huffington Post. “One that people saw everyday and the one that could barely get out of bed in the morning. For years I struggled with how to make this into art.”

Through “Dualities,” Obert seems to have found an answer to her problem. The photographic series showcases two types of portraits. One shows her subjects as they’d prefer to be seen, gleefully dressed in formal wear or leisurely playing a guitar. The second shows the individuals as they appear in a state of depression, holed up in an apartment or hidden behind a pair of deafening speakers. Beneath each image is a handwritten caption detailing the experiences of each state of mind. “The result is two images of each person, one up and one down,” Obert proclaims.

Full article here

Believe in your self!

Believe in yourself and everyone else will follow!

Collage paintingBELIEVE

Kid therapy: Mixing seniors and youthful energy


Kid therapy: Mixing seniors and youthful energy

Kid therapy: Mixing seniors and youthful energy

Navan Al-Mamun, 6, and Irene Garry, 85, worked on coloring in Art Across the Ages, an Intergenerational art class with seniors and kids at The Commons on Marice in Eagan. It’s a bonding experience which helps children learn about the aging process.


Photo: richard.sennott@startribune.com


Art Therapy helps people with disabilities

Inspiring Story of an Art Therapy Program Helping People With Disabilities

Watch this inspiring video about an art therapy program in Fort Lauderale, Florida helping people with disabilities communicate and express themselves in new ways.