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Author: Cathy Malchiodi – PhD I just got a boarding pass to go on a mission to Mars. I am not kidding; you too can get one by visiting the NASA website and submitting a request. The flight is scheduled to leave in 2026 and because of my age and the fact that I am not the equivalent of astronaut John Glenn, only my boarding pass will be on that flight. But after months of being grounded from travel and flying a small plane due to the pandemic, I desperately need an adventure, even if only one in my mind. I am well into this daydream because I already feel like I am a resident of the International Space Station every time I have to use Zoom to see a patient or talk to a friend. I have imagined my way through many difficulties throughout my life by pretending a different outcome or scenario. I can recall doing this even as a young child through the arts and play and with the encouragement of my parents to see beyond limitations. In order for anyone to mentally escape the more challenging moments of life, one has to be able to imagine pleasurable events such as travel, adventure, love or whatever helps one to “feel better” in the moment. While my pretend scenarios did not miraculously change my mood or my body’s sense of distress overnight, through imagination gradually I came to believe in something beyond a loss or setback. In part, my own artistic expressions–whether visual, movement, improvisation or performance—are moments of envisioning new experiences that often lead to personal change. Imagination and the Restoration of Self As a psychotherapist who has worked with trauma survivors for decades, there is one thing I have learned about restoration of the self. Those individuals who seem to do best are eventually able to imagine new narratives for body and mind. It’s something that we work toward in the process of expressive arts therapy — to develop mental flexibility that allows one to fantasize and create novel thoughts, perceptions, and somatic sensations (Malchiodi, 2020). Imagining what the future will bring post-pandemic is daunting for most of us. Our brains are wired to choose negative scenarios over positive ones. I know that my worst days so far have been those on which I cannot visualize anything other than my current narrative—unending physical distancing, donning a mask to go pick up groceries, and staring at the computer screen for yet another meeting, webinar, or session with a patient. But in order to get through this marathon, we now must begin to see beyond it with not only imagination, but also with a sense of self-efficacy. What I call “pretend skills” are key to how we will arrive at the finish line months from now. Fortunately, we know a lot more about imagination than we did a decade ago and particularly why it might be key to recovery from traumatic stress. There is even emerging evidence that the brain’s default mode network (DMN), a distributed system found in the frontal and parietal regions along the midline of the brain as well as the temporal and parietal areas, plays a significant role in the ability to imagine. Of interest to expressive arts therapy, this system may support the creative responses key to trauma reparation and the restoration of the imaginative capacity necessary to healing. When we talk about using the expressive arts to address traumatic stress, we ultimately are referring to the possibility of exploring new stories through arts-based experiences in order to become whole again. This goes beyond simply making meaning; it is the process of imagining something novel within ourselves, our relationships, and our environment. In order to harness imagination in service of traumatized individuals, psychotherapists can enhance traditional verbal methods with a variety os expressive approaches (movement, sound, music, image making, storytelling, dramatic enactment, and creative writing) to help individuals actively redirect attention away from stressful narratives. I really believe that we cannot be simply “talked into” new stories for mind and body; to become believable, we must experience them on a somatosensory level in ways that also felt in our bodies. When I think about how we can help others and ourselves through the stress of the current pandemic, I find myself returning to this observation made by van der Kolk (2014) about the role of imagination in the treatment of trauma: “Imagination is absolutely critical to the quality of our lives. Our imagination enables us to leave our routine everyday existence by fantasizing about travel, food, sex, falling in love, or having the last word—all the things that make life interesting. Imagination gives us the opportunity to envision new possibilities—it is an essential launchpad for making our hopes come true. It fires our creativity, relieves our boredom, alleviates our pain, enhances our pleasure, and enriches our most intimate relationships.” We now have many examples of how the capacity of imagination can be harnessed for positive changes through expressive approaches. In the field of art therapy, image making has traditionally been used to discharge negative emotions through self-expression. But when it comes to stimulating new narratives with reparative capacities, this may not be the best strategy. Research demonstrates that drawing what is negative may not be the best use of imaginative powers; in fact, using drawing as a distraction away from negative emotions is more helpful when it comes to regulating mood (Drake, Coleman, & Winner, 2011). Finally, the kinds of cognitions, emotions, and somatosensory experiences we want to make “stick” in individuals are key to eventually helping them imagine new narratives, post-trauma. In other words, if we do not eventually help individuals move away from distress, we leave them with thoughts, feelings, and sensations that will not support narratives of pleasure, confidence, and hope. And for these narratives to mediate the constant tsunami of pandemic stress, they must also enhance a sense of personal agency—a belief in one’s personal efficacy when confronted with challenge. I know the pretend scenarios that helped me to get through crises, trauma, and loss during childhood have helped me through these challenging times. As a psychotherapist, I have witnessed a similar pathway to transformation in individuals with traumatic stress for decades. I am not saying that any of this is easy. But in order to redirect our attention away from current threats, imagination is one way we have available to negotiate these challenging times, even if momentarily. Link to the original article to explore more! References Drake, J. E., Coleman, K., & Winner, E. (2011). Short-term mood repair through art: Effects of medium and strategy. Art Therapy, 28 (1), 26–30. Malchiodi, C. A. (2020). Trauma and expressive arts therapy: Brain, body, and imagination in the healing process. New York: Guilford Publications. van der Kolk, B. A. (2014). The body keeps the score. New York: Penguin.

Credit: Kevin Wee from Rebound with Resilience Our Attraction To Negativity & Reactivity   Imagine yourself in the jungle, 1000 years ago. You are hunting for food with a spear, prancing around, senses heightened. This daily ritual ensures your survival, yet puts it at risk too. All of a sudden, you hear a growl and see movement behind some bushes, 30m away. Immediately, your limbic brain (part responsible for the stress response) goes into overdrive – adrenaline is secreted, your heart pumps faster, blood flowing to the ends of your body… You have a choice between 2 conclusions. 1)      Thinking there is a tiger when there isn’t one 2)      Thinking there is no tiger when there is one. In this case, let’s assume the conclusion you make will be WRONG. Read the two statements again, which mistake would you rather make? Chances are, you picked 1). Why? Because the second one leads to death. Because of this evolutionary necessity, we are wired to be more sensitive to threat. Fast forward 1000 years, we are no longer surrounded by tigers. However, when faced with a stressor, we REACT in the exact same physiological way as if being chased by tigers. Even though it is not life-threatening. In other words, we overestimate threats and underestimate opportunities. This is also referred to as the negativity bias – we are more attracted to negativity. This is why negative news sell faster and why K DRAMA (not K Dreams) are popular. This is a problem – a major barrier to resilience & mental health. Learn to Respond, Not React: The Power of the Pause How can we solve it? The key is to train our mind to respond, and not react. To react is to get into a cycle of anxiety, stress response, and do the same thing over and over again. To respond is to break the cycle, reset your emotions and think through a different response. The pause is an intentional break, a habit or anchor one does to stop the stress response. Some refer to it as ‘safe spaces’ where we reset, renew and recharge. Yet in our fast paced society, coupled with our bias to negativity, such a simple practice of PAUSING is something we are sorely lacking – both in adults and youth. Now that we’re fully aware of the power of the pause, here are 10 suggested ways you may can incorporate the next time you’re about to react: Mindfulness & Meditation Mindfulness has exploded in recent years, especially with the pandemic. Research shows that mindful practices can indeed significantly reduce stress, improve focus, and allow us to respond to tough situations effectively. There are many mindful practices one can do. One example is simply being aware of your 5 senses while doing mundane tasks like brushing your teeth or eating. Another is body scanning. Meditation is another such practice. Mindfulness are linked and therefore used interchangeably, yet they are distinct. Meditation is just one method to train your mindfulness muscle. Actionable Tips Try mindful eating! Notice your senses, the texture and smell of the food, instead of gobbling it down or thinking about something else. Research other mindful practices you can try (body scanning, grounding, etc) Try 3mins of mindfulness meditation in the morning or at night before bed. Religion/Spirituality Research does show that religion acts as a protective factor against mental health issues. This could be due to support communities or the solace people can find in a protective higher power. If you don’t subscribe to a specific religion, having a spiritual anchor could help – there is tremendous power in letting go, in surrender. Or having a constant that one can turn to in times of stress. Spirituality (spiritual + ability) can be seen as the ability to tap into your spirit – to find strength from a higher purpose or find deeper meaning in your existence. Our spirituality is something we should all spend conscious effort on – regardless of whether it’s tied to religion or not. You don’t have a soul. You are a soul, you have a body – C.S. Lewis Actionable Tips Explore your religion/spirituality and faith. What gives you meaning? Why do you do what you do? What is the purpose of my life? While these are not easy to tackle, taking time so sit with them, write them down and form conclusions will help your spiritual resilience. Prayer/Meditation does help. So do it in your own way! Write some mantras down that anchor you, that give you peace/strength in times of stress. This could be verses, scripture, or any phrase you deeply connect with. For myself, a phrase that anchors me is ‘I was born with nothing, and will leave with nothing. There is nothing to lose, and everything to give’. Closing my eyes & chanting it calms me down and relieves the fear of loss/failure Growth Mindset & Equanimity This is not so much a way to pause, but rather a safeguard against stressors– i.e to ensure you don’t react n the first place. Let me quote a few lines from a famous poem, ‘If’ by Rudyard Kipling If you dream and not make dreams your master, If you can think – and not make thoughts your aim, If you can meet with triumph and disaster, and treat those two imposters just the same I love this. It highlights the power of equanimity – the state of being balanced and composed – seeing success and failure as neutral events. This parallels the famous ‘growth & fixed mindset’. It highlights how, when we are fixated by results and conditioned into basing our self-esteem on praise/success, we naturally get anxious or discouraged when met with failure or setback. Anything that calls into question our “results” is seen as a threat (triggering a stress response). As such, to move to equanimity, practice these tips: Actionable Tips Be conscious about how you perceive and respond to success and failure. Ideally, see both as imposters – neutral events. It’s ok to celebrate success, but don’t worship or revel it in. Similarly, it’s ok to hurt for a while in failure, but reframe and learn from it. Shift your speech pattern from ‘This is difficult’ to ‘This is figureoutable’. Anytime you catch your speech pattern being defeatist, reframe it to a point of growth. Read article here for more tips and deeper understanding of the growth mindset Journalling Journaling has been proven to help alleviate anxiety and improve introspection. It allows one to ‘clear the mind’ and understand oneself better. The act of writing can be therapeutic and calming for some. Important considerations: 1) Everyone journals differently, consider some methods below and develop a journal style that works for you. 2) Journaling is not a competition. Don’t feel pressured to stick to schedules or meet expectations. This might reverse the intended effect of journaling. Actionable Tips Here are some forms of journaling you can try out/combine: 1) Expressive Journalling. Writing down events, thoughts and feelings without judgement. 2) Reflective Journalling. Write down what happened, why it happened, and specific actions you can take to improve 3) Gratitude Journalling. Write down a couple of events/things in life you are grateful for Podcasts Podcasts are AMAZING! They are one of the best way to learn, relate, relax, laugh and even be in inspired! A whole range of emotions can be felt because podcasts allow guests and hosts to go deep into conversation. Listening to others’ experience can give you perspective and comfort, especially if the guests have gone through similar experiences. Nature/Hiking Recent fascinating research shows a strong link between grace space and mental health. More vegetation in the neighbourhood = less likely to suffer from mental health afflictions. There are many possible reasons for it – the fresh air, the exercise, etc. One interesting one is the feeling of awe – in seeing works of nature, we tend to marvel and introspect, and feel blessed by a ‘higher power’. Recently, I spoke to a friend and she remarked how present and calm she feels in nature, as if “the trees are hugging me”. I liked that hahha..I even added “Maybe it’s God himself giving you a hug”. Regardless of whether we believe in God or not, I think we mostly agree that a walk in nature leaves us better off. Actionables Hiking can be time-consuming, so if you haven’t do it yet, maybe start with once a month first! You can gather some friends and go! Research some hidden gems in Singapore! Smart Local has many articles on green spaces and parks you can visit. You’ll be surprised at the variety of wildlife and vegetation you can find!’ Check out some guided tours! This is not sponsored, but SeekSophie is a very cool and affordable option to visit rare places in SG with some guidance. Exercise Something we all know we need to do, but find it hard. Exercise helps us release endorphins, “happy hormones” that boosts your mood. The mind and body are intimately connected, so exercise is a MAJOR way to pause, relax and energize your mind. The challenge comes because 1) we don’t find enjoyment in exercise 2) face the initial inertia and don’t see the immediate benefit or 3) we set unrealistic expectations and stop shortly after Actionables To combat the above issues Find exercises that involve others. But certain activities like badminton, running, group workouts are still allowed. Doing it with others increases fun and gives you an accountability partner We often want to feel motivated to start, yet motivation doesn’t always last. While feeling can cause action, action can also cause feeling. What helps me is counting down to 5 and just willing myself to take the first step out. Almost 100% of the time, I feel better afterwards and thank myself for doing it. Set an exercise plan for the week, but be realistic. If youre not exercising at all, start with twice a week for 30m first. The key is to built a habit, rather than set unrealistic goals, fail to hit them and be demotivated. Music I must admit, I’m not a big music consumer. I’ve never had the habit of listening to music frequently and I prefer to work/exercise without it. However, there are quiet moments of reflection/pain where I turn on a track and allow myself to feel (namely Coldplay stuff XD). On these occasions, music hits a note in my heart where nothing else can. Actionables Create a Spotify playlist that calms you down. This list may change over time, but it serves as an anchor for you to go back too in time of need. Search existing playlists. You may discover a less mainstream song you really relate and connect deeply with it The Power of Breath This is the most underrated yet most easily applied method in this list. Your breath is powerful – it controls so much more than we imagine. By using the breathing techniques below, we can activate our rest and recovery system and defuse our reactive stress response. Actionables  (click to watch tutorials) -Wim Hof Breathing Method – Box Breathing. Navy seals use this to calm themselves. – 1 to 2 Breathing . Breathing in through your nose and out through your mouth in double the time. Personally, I use this the most. It is one the fastest way to calm yourself and stop you stress responses from getting out of hand. Woman practicing breathing exercises. Entertainment (Gaming, Netflix, Youtube, Watching Movies, etc) Finally, the one most of you probably already do. Entertainment can be a good break for your mind. However, we MUST be very careful with this one. Why? Because it could turn into escapism or a term called languishing. Lauguishing refers to passive disassociations from the real world, where we might scroll through social or consume endless content, yet feel empty and lethargic after. In this case, entertainment may become a way to escape from problems. ‘Safe Spaces’ are good, but they are not places to hide. They are places to rest, recharge and eventually go out and engage with life. So if the above sounds familiar, here are some ways to help Actionables Set limits on entertainment. For myself, I try to carve out a ‘social break’, where I post/reply/scroll on my socials. However, outside that period, I put my phone away and strictly don’t use it. Similarly, if you use your phone during study breaks, set a timing or only do it after youre done, or you could get into a state of languish and endless scrolls. Try other ways of pausing above! If you find yourself relying too heavily on entertainment, switching to some methods above could give you a more meaningful pause. Conclusion Hope you appreciated this article and tips! Do share it with friends whom can benefit. The ability to pause and respond is a cornerstone of resilience, and I’m so glad to share this knowledge with all of you. All the best and Stay Resilient! Link to original full article to explore more.

Dear Mental Health, What Are My Options : Art Therapy? By Sean Tan Jun Kai Those grim times required everyone to isolate their household from the world, family, and friends for the greater good of public health. Since then, Singapore has endured and has begun her road to recovery after the suffocating period of Circuit Breaker measures. The effects of social isolation, however, has left an indelible mark on the mental health scene in Singapore. Media coverage on this issue has increased, with greater calls for attention and more statistics reported . As of 5 October 2020 it was reported that the National Care Hotline (NCH) set up on 10 April 2020, just past the beginning of the Circuit Breaker, has taken over 30,000 calls, with more than 12,000 of them needing mental health support. [1] A survey conducted by the company Ipsos during Singapore’s Circuit Breaker has shown that a quarter of Singaporeans in the survey have reported poor mental health, and 18% of all survey participants have indicated that their mental health was only getting worse. [2] While it is good news all round that more light is being shed on the situation of mental health in Singapore, my curiosity was piqued by one aspect from the various articles by different media platforms: in general, the articles will list a series of hotlines for counselling help, but almost none of them would elaborate on any other form of therapy. It was as if the face for mental help had become a one-dimensional affair, void of variety, deprived of depth. These hotlines do not give much in the way of information on the mental healthcare that could be provided at a glance. An article by Channel News Asia has brought up the challenges people face when seeking out the appropriate medium of mental healthcare, with some of the points mentioned being that people facing mental health challenges would already be subject to the stress from their mental health issue, affecting their ability to search accurately for information to help themselves. There is a certain deficiency in the dissemination of information – One would not know, just from looking at a hotline, of the other forms of mental therapy. Looking at a string of numbers would not be able to detail that mental therapy can include animal-assisted therapy, art therapy, hypnotherapy, and more . We are all human after all, unique in our special ways; and it is only fair for us to be armed with the knowledge to make the best decisions for our health. With that being said, the range of possible therapies available is just too much to cover in a single article in any detail, which is why I chose to focus my attention on only one: art therapy. Art therapy typically has clients use different creative mediums, ranging from something as simple as colouring to more complex activities such as sculpting, to express themselves. A certified therapist can then use the information expressed to help the client understand and resolve any underlying issues. The benefits that art therapy have been documented in various studies, with some studies showing evidence that art programs can boost confidence, enhance pro-social skills, and improve the participant’s abilities to resolve conflict. [3] Other studies also detail how art helps people with physical disabilities to focus on their positive memories, giving them respite from the negative emotions and perceptions around their disability. [4] These powers of art to uplift people and alleviate the pain of people roused my interest to investigate art therapy in Singapore. After all, given how there has been an increase in the number of people seeking mental help, surely there should be articles giving it coverage. Thus, I began digging for articles on art therapy. I found several news articles detailing instances of events that had included art therapy, though the top searches were dated at least several years ago, and as the years grew more recent, so did the scarcity of articles on art therapy in Singapore. Unable to find more current articles that might help me understand the part art therapy plays in the context of COVID-19, I decided to look to other avenues to learn more about art therapy, namely, different non-government organisations such as Art for Good and The Red Pencil. These organisations host a plethora of art therapy programs aimed to better the lives of people. Through my searches and inquiries, I have had the fortune of securing an interview with Ms Amanda Chen , a certified Art Therapist and founder of Art for Good, to better understand how art therapy would best serve the mental health scene in Singapore with the added benefit of her professional perspectives. I opened up the interview by asking about when art therapy could be recommended, given how it might be too optimistic to expect art therapy as a miracle cure for everyone. Ms Amanda Chen explained that art therapy would usually be recommended for people who have a personal interest in art in the first place. As the selected form of therapy, art can be a non-invasive method to interact with the client and address the problems they face. “For children who are very young, who are non-verbal, that [art] would probably be the best approach for them. Especially if they have some kind of interest in art.” Was one of the examples Ms Amanda Chen elaborated with. Now knowing that art therapy would be better suited for people with an interest or open to the concept to therapeutic art, how could art therapy help those people with the mental health challenges arising from COVID-19? Ms Amanda Chen answered my question saying that while art therapy could be suited for people of all ages, the therapy must be tailored to the client’s needs for that statement to ring true. She began explaining to me that: “When you come into a therapy session or an art therapy session, you are working with different objectives.” In relation to COVID-19, the benefits that art therapy can provide would boil down to what a client hopes to achieve through the therapy. Would they want to heal from some trauma caused by family violence from the Circuit Breaker? Are they seeking solace after the months of isolation? This also applies in instances where relatives join in to create art with a client. When asked about this, Ms Amanda Chen talked about how a bonding session between siblings might differ from a bonding session between parents and their child; the purposes for partaking in the creation of art is more than just a casual decision. It is one that is carefully considered with the intended outcomes of the clients in mind to chart a proper path to recovery. Ms Amanda Chen also mentioned other considerations, such as disabilities, that might affect their ability to do art. With that in mind, Ms Amanda Chen said that: “you make it easy for them, and you help them process certain things that they might find it difficult to process.” The whole process of therapy is flexible and adapted to the circumstances of the clients; the main and most important goal would be to promote faster, smoother, recovery. Now knowing the place art therapy has within the mental health picture during this pandemic, how then, does art therapy measure up to its more common cousins? While it is true that common media articles almost exclusively feature help hotlines and counselling, they do so for good reason. There is a successful track record of help hotlines and counselling and there is no denying that the more commonly advertised forms of mental health therapy produce results. “It is said that art therapy is very good for trauma because the way that we see trauma is through images,” Ms Amanda Chen said, before going on to explain how art as a visual medium matches up with the way traumatic incidences plays out in our minds, which makes it an invaluable bridge to access any unconscious information that a client may have. With this knowledge, therapists would be better positioned to understand and engage with their clients to begin the recovery process. In the event that a client is unable to communicate verbally either because they are not capable of finding the words to do so, or simply do not wish to talk, art therapy can also step in to facilitate a form of communication. “It helps you; it calms you… That as you are making [art], you also want to talk about [their problem]” was another one of the positive possible outcomes Ms Amanda Chen mentioned about art. However, the difference between art therapy and its competition is not all that quantitative. Ms Amanda Chen continued to point out that: “Art therapy is very similar to counselling, but we use art as an intervention tool to help bridge through difficult situations and circumstances.” Art in essence is just another medium to engage and help a client recover. It has its benefits when used for mental trauma, but the choice of therapy should once again differ to the client’s situation to achieve maximum effectiveness. Ultimately though, she reinforces the fact that any treatment of any kind will be carefully assessed by the therapist. Ms Amanda Chen describes it as a “client-centred approach” – if a certain form of therapy does not work for the client, be it art therapy or other forms of therapy, Ms Amanda Chen has indicated that the therapists involved with the client would communicate with each other to determine the current activities that may or may not be working for the client. Depending on the situation at hand, the therapists might decide that a change of therapy or even a change of therapist might suit the client better. On this note, Ms Amanda Chen had added that there are art therapy programmes available in the Singapore Institute of Mental Health (IMH) as an example of wider and more flexible options available to clients that can help them with their mental health. Looking into this, I have also found that art therapy is also available in other institutions like the Singapore General Hospital (SGH) . As such, while it may not be possible to land the perfect therapy when first contacting an accredited hotline, a certified therapy organisation, or government-supported mental help body, the therapists that one would come into contact with would strive to find the best therapy or combination of therapies for the client. Talking with Ms Amanda Chen has given me a better understanding of the role art therapy may play in Singapore. Art therapy should not be exalted over all other forms of therapy, but neither should it be belittled. Art therapy is a piece of a greater puzzle on our journey to better mental health, with areas where its application would be appropriate, people it would be better suited for. It is more important to consider what kind of therapy best suits one’s needs. Though, if the form of selected therapy ends up being unsuited for oneself, it will not be the end of the line. In this journey to mental wellness, the professionals will look out for your good. [1] “MOH | News Highlights”. 2020.  Moh.Gov.Sg . https://www.moh.gov.sg/news-highlights/details/the-national-care-hotline-and-mental-resilience. [2] “Singaporeans And Mental Health During The Circuit Breaker”. 2020. Ipsos. https://www.ipsos.com/en-sg/singaporeans-and-mental-health-during-circuit-breaker. [3] Wright, Robin, Lindsay John, Ramona Alaggia, and Julia Sheel. 2006. “Community-Based Arts Program For Youth In Low-Income Communities: A Multi-Method Evaluation”. Child And Adolescent Social Work Journal 23 (5-6): 635-652. doi:10.1007/s10560-006-0079-0. [4] Stuckey, Heather L., and Jeremy Nobel. 2010. “The Connection Between Art, Healing, And Public Health: A Review Of Current Literature”. American Journal Of Public Health 100 (2): 254-263. doi:10.2105/ajph.2008.156497.

SOCIAL ENTERPRISE VS COVID-19: DOING GOOD THROUGH ART During Singapore Circuit Break Period, Art for Good did our part by helping migrant workers in dormitories that are affected greatly during the Covid-19 Pandemic through the ‘Let’s Spread the love for Migrant Workers’ fundraising program by @sugarfreesaccharin. Art for Good helped to promote and reach out to wider audience through our Social Media page for this fundraising project. Every donation of $5, donors would receive an e-greeting card of their choice specially illustrated by artist, @sugarfreesaccharin. All proceeds went to the Transient Workers Count Too (TWC2), a non-profit organisation dedicated to improving conditions of low-wage migrant workers in Singapore. The ‘Let’s Spread the Love for Migrant Workers’ fundraising program managed to raised a total of near $10,500 in just 7 days! Read full article from Ignite Media here

Ms Chen encouraged the girl to communicate with her mother about her struggles. Ms Chen says: “The last I heard, she was not sent to a girls’ home.” Names of parent and child were withheld to uphold client confidentiality. Ms Chen is one of a growing number of art therapists here. A quick Google search turns up at least 10 local-based companies offering art therapy, some of which were set up less than a year ago. According to a Straits Times article in 2013, the number of therapists registered under the Art Therapists’ Association of Singapore (ATAS) had then tripled to 30 since it first began five years ago in 2008. President of ATAS Jeanette Chan says the association’s membership strength has since grown to 45, and adds that the number of certified art therapists here is “much higher” than that figure. Art therapists here say they have seen a growing number of clients in recent years, especially in the form of children and parents who have behavioural and emotional issues ranging from defiance to depression. However, they add that any individual who is struggling can also benefit from art therapy. Art therapy involves a participant using art materials of any medium to express themselves. Based on the process and the product of the session, therapists are able to guide the participants to better understand their own thoughts and emotions. One does not need to have any art-making skills to do art therapy. Says art therapist Huma Durrani, 44: “Cognitively, you may not be aware of the issues you are facing. But through an image, you can express and uncover deep-seated, unconscious emotions.” She set up art therapy centre Coloured Canvas in Bukit Timah last August. There, she holds individual, group, and family art therapy sessions. For family art therapy sessions, some activities she facilitates includes asking a parent and child pair to draw on a shared piece of paper, or having them paint a house together while sharing a single paintbrush. Mrs Durrani says that after making observations such as which party takes up more space on the canvas, who uses which medium, and how the participants control their art tools, she is able to ask the pair guiding questions. Examples of these include: What did you draw? What happened as you made the artwork? How can you change things? It is every therapist’s hope that the questions they ask will bring healing to broken relationships between family members. Mrs Durrani says: “The art therapist does not interpret the client’s artwork on their behalf, but facilitates insight instead. Also, the client is never forced to make art.” She intends to further extend her family art therapy services by offering art therapy group sessions for caregivers on a regular basis. Fellow art therapist Ms Chen, who founded social enterprise Art For Good in Upper Changi last August, conducts art therapy programmes and workshops for vulnerable children both here and overseas. Locally, she has worked with primary and secondary schools and organisations such as the Young Women’s Christian Association of Singapore and Rare Disorders Society Singapore. At these sessions, art is an outlet for the children to release their negative feelings. Based on the artworks and what the children share, Ms Chen then works closely with social workers and the children’s parents to make professional recommendations on what would be most beneficial for the child, in the hope of bringing about positive change to the family situation. Some art therapy organisations have tools to help families deal with their ongoing challenges beyond the art therapy sessions, which typically cost $100 and above per hour. International humanitarian organisation The Red Pencil, for instance, encourages their clients to draw or paint something daily in a Visual Journal. The Red Pencil was founded in 2011 by husband-and-wife pair Alain and Laurence Vandenborre, and seeks to help the vulnerable of society via art and arts therapy. The Visual Journal allows clients to continue to express their inner thoughts and feelings, even upon completing the arts therapy process. Beyond art therapy, The Red Pencil also uses music, movement and dance to help children and families who have been through overwhelming life circumstances to express themselves in a creative yet safe way. Some organisations have also begun looking at how art can be used to facilitate better communication and bonding between parents and children. Last month, business partners Steve Lawler and Tanya Wilson, the co-founders of Kult – a multi-disciplinary design studio, art gallery and publisher at Emily Hill – launched Eyeyah!. Eyeyah! is currently a social enterprise that produces a child-centric activity book, in which art is used to stimulate creative thinking, creativity, and conversations between parent and child. Their first issue of this activity book is about the Internet. Made up almost entirely of images created by artists, the book also comes with games, colouring pages, and uses the artworks to convey the dangers of the Internet, such as addiction and online strangers. Future issues will look at themes like Supermarket, where little ones will be taught about genetically-modified foods and sugar consumption; and Money, which will convey messages about saving and investing. Ms Wilson, 39, says: “Parents who typically do not talk to their children about difficult issues can use the hard-hitting images within Eyeyah! as a tool to begin a conversation.” Read Straits Times Article here

Before we start an art therapy session, we usually inform the clients of the difference between art class and art therapy. This is so they will know what they would be expect in an art therapy session and enhance their art therapy experience. The chart below provides and overview of the elements of an art class and an art therapy session. There are benefits to both, art class and art therapy session, of which each achieves very different objectives. For an art class, one learns about art and art making techniques. For art therapy, one discovers more about oneself. In an art therapy session, the client can ask the therapist on art making techniques, where learning these techniques provides a certain sense of mastery and provides the adequate tools for self expression. The difference in this circumstance is that there is no final grade or mark on how well this art technique has been learnt. While most will find art-making to be therapeutic and have therapeutic benefits, this is not defined as art therapy unless an art therapist is present. This can be called art as therapy and not art therapy. Art therapy works on a triangular relationship between the art therapist, client and art-making. The certified and professional art therapist creates a safe space for the client to explore, guiding and emotionally holding the client where needed. There be some who would like to regard their art classes as art therapy, claiming the therapeutic benefits obtained from the art-making process as art therapy, simply because it sounds good or helps to boost their marketing or appeal for their classes. Regardless of the reasons, these art classes cannot be regarded as art therapy and it is important to discern and know the difference.

As an art therapist, I often get this question. On a social context, without the need for powerpoint slides and stuffy presentations with profound academic explanations, in my simplified version and definition; Art Therapy is a blend of Art and Psychology, used to help all kinds of people. The next question would usually be closely followed with an assumption that Art Therapy is only for children. This is completely forgivable, given that art therapy is a rather niche industry and the concept of art making seems to be reserved mostly for children. It is scientifically proven that art therapy has much success with children, especially for children who are non-verbal or less verbal, as art provides them a platform for self expression. – Amanda Chen, MA-AT • Art therapy is a form of psychotherapy utilising creative modalities within a therapeutic relationship to improve physical, mental and emotional well-being. • Art therapists have been trained to work therapeutically using visual arts, including drawing, painting, and sculpture. • Art therapy has been recognised and regulated around the world by organisations such as the British Association of Art Therapists (BAAT), the Health and Care Professions Council (HCPC), the American Art Therapy Association (AATA), Australian and New Zealand Art Therapy Association (ANZATA), Art Therapy Association of Singapore (ATAS) and Canadian Art Therapy Association (CATA). • Art therapy is traditionally based on, but not limited to, psychoanalytic or psychodynamic principles using varied practice-based and evidence-based theoretical frameworks. These include depth analytic, humanistic, behavioural, systemic, and integrative approaches. • Art therapy can be practiced with individuals as well as groups and is not limited to age. • Art therapy does not rely on artistic knowledge or ability, but by accessing imagination and creativity, qualities which all human beings possess. • The emphasis is on the process of creating and meaning-making than the end product. • The therapist and client/s develop an interpersonal relationship through the arts process, with clear boundaries and shared intentions. Art Therapy can help people resolve conflicts, develop interpersonal skills, manage behaviour, reduce stress, increase self-esteem and achieve insight. Art therapy can encourage clients to: • express feelings that may be difficult to verbalise • explore their imagination and creativity • develop healthy coping skills and focus • improve self-esteem and confidence • identify and clarify issues and concerns • increase communication skills • share in a safe nurturing environment • improve motor skills and physical co-ordination • identify blocks to emotional expression and personal growth AATA – American Art Therapy Association ATAS – Art Therapy Association of Singapore ANZATA – The Professional Association for Arts Therapy in Australia, New Zealand and Singapore BAAT – The British Association of Art Therapists CATA – Canadian Art Therapy Association HCPC – Health and Care Professions Council

What is Pastel Nagomi Art? Pastel Nagomi Art is a Japanese styled pastel art. It originated from Japan and was created by the founder of Japan Pastel Hope Art Association (JPHAA), Mr. Hosoya Norikatsu. Pastel Nagomi Art is easy to learn, and one does not require any art background to acquire the skill. By using soft pastel, paper and your fingers, you can create a wonderful art piece in just 30 minutes! Pastel Nagomi art is also known to have therapeutic and calming effects on the people practicing it. Thus, many counsellors and therapists are adopting this art form as a therapeutic method to help patients achieve emotional balance. Essentially, the purpose of promoting Pastel Nagomi Art is to help cultivate a society and community that is spiritually rich, healthy, harmonious and balanced. What made you start pursuing Nagomi Art? How did you start? Creating art has been my hobby since young. Due to work and family commitments, I did not do art for a very long time. This all changed when I chanced upon Pastel Nagomi Art in 2018. The simplicity of this art form immediately captured my attention, and fuelled my aspiration to step into this industry. Without a second thought, I decided to start my art journey by enrolling in a course to become a certified Pastel Nagomi Art instructor. Why do you especially enjoy Nagomi Art? I find it easy to handle, and the tools and materials for Pastel Nagomi Art tools are simple to prepare. I can launch into the “production mode” to create my art in no time. With some soothing music, soft pastel, and a piece of square paper, I can enjoy some “Me Time” in a little corner doing this art. How is Nagomi Art unique from other art forms? Well, Pastel Nagomi Art is very different from conventional art in the sense that there is no right or wrong when creating pastel Nagomi Art. Thus, your creativity is not limited by any prejudgement on how an object should look like. Someone with minimal basic techniques will also be able to create beautiful Nagomi Art pieces. How has creating Nagomi Art helped your mental well-being? When painting Pastel Nagomi Art, I do not have to worry too much about the outcome of my creation. The art creation process is very simple and straightforward. Furthermore, this art form is very forgiving, as I can erase and make alterations to my design while I am painting. So, I can simply enjoy the process of creating Pastel Nagomi Art without feeling stressed about having to produce a sophisticated artwork at the end. From the psychological perspective, the process of Nagomi Art creation is stress-free and filled with enjoyment. Who is suitable to do Nagomi Art? As long as you can apply the pastel powder onto a piece of paper with your finger, Pastel Nagomi Art is for you! I have students ranging from 5 to over 80 years of age. You can take up Pastel Nagomi Art even if you do not have any art background. So, I would say that Pastel Nagomi Art is suitable for anyone who is interested to try out this art form. Why would someone be interested in doing Nagomi Art? Generally, Pastel Nagomi Art is very eye catching and pleasing to the eye. Many people fall in love with it at first sight. And when they find out how easy it is to learn Pastel Nagomi Art, they will want to try out. Normally an introductory workshop to Pastel Nagomi Art will equip students with the basic knowledge and techniques, and enable them to create wonderful artworks in just an hour! Furthermore, the painting process is very enjoyable. This gives them confidence to continue attending more Pastel Nagomi Art sessions! In what ways do you think that Nagomi Art can help others with their mental health or general well-being? When you repetitively rub your finger on a paper, the sensation on your finger tip tends to produce a calming effect. In Pastel Nagomi Art, we mostly paint with our fingers to produce heartwarming and beautiful paintings. You will feel very satisfied and happy, enjoying a sense of achievement! Through this little achievement, it helps to build up a person’s confidence and confidence brings hope. All these positive feelings that one experiences when creating Nagomi Art helps one enjoy better emotional well-being. Any tips for people who want to start trying Nagomi Art? Before the COVID-19 global pandemic happened, Pastel Nagomi Art classes were mostly available through face-to-face workshops. This is the preferred way for teaching Pastel Nagomi Art as face-to-face classes allow for closer human interaction and socialising. However, due to the current global pandemic we will need to adapt and adjust the method of delivering Pastel Nagomi Art lessons. Nowadays, there are many channels for one to learn Pastel Nagomi Art. I will recommend anyone who wants to start creating Pastel Nagomi Art to get a Pastel Nagomi Art starter kit and self-learn it from Youtube videos or sign up for online workshops. When the pandemic situation improves, I would recommend trying out at least one physical session of Pastel Nagomi Art class. If one would like to further pursue Pastel Nagomi Art, I would recommend he or she to sign up for a Japan Pastel Hope Art Association (JPHAA) accredited Basic of Pastel Nagomi Art & Associated Instructive Art Diploma Course. This course guides one through every aspect of Pastel Nagomi Art in an in-depth manner, while maintaining the simplicity and easy-to-learn nature of Pastel Nagomi Art.

What is photography to you? Is photography for everyone? Photography is a form of expression to capture one’s perspective through a lens. It also allows us to document life and the events around us. Photography can be for everyone and in fact, digital technological advances in photography have allowed it to become even more accessible to everyone. How did you start photography? I started photography since a tender young age of nine, I would snap photos of everyone and everything, everywhere I went. When I got hold of a film camera at fifteen, I started on a more serious photography path. My love for taking pictures had managed to get me a scholarship in photography. However, due to family issues, I had to forego the opportunity. After army in 2006, I decided to make passion my career. I was working in Kodak as a consultant and trainer. In between, I worked on my craft by doing event and wedding photography. In 2008, I enhanced my skills by joining a production company, starting from the bottom, as a photographer assistant (in other words, like a coolie), and slowly worked myself up. Photographer assistants were not allowed to touch the cameras. If I made any mistakes in lighting settings, I would literally get slapped for it. Only when I finally progressed to become a junior photographer, I started to learn a lot. Due to family issues again, I had to work in another company as a marketing photographer, but I had more flexible working hours. I realised that this company belongs to Jacky Chan and started working with him. He liked my work so much that I was chosen to be his photographer which was to be based in Singapore representing the company. Then in 2012, I started my own studio. Can you explain more about the benefits of photography?  Photography requires you to take a step back and make observations before taking the picture which you want to capture. Photography helps you become more aware of the things and people around you. Digital photography requires lesser motor skills order to achieve the end result, attributing to higher chances of success. There are different levels within the craft depending on how you would like to take it, to allow you to become more technical and creative with the process and final result. How does this form of artwork help parents & children? // Does photography have any therapy benefits?  Being able to quickly capture special moments and sharing them is something unique to photography. It simply requires you to point as shoot, making this easy and accessible as a starting point. It is something families can do together and share in the moment and bonds relationships. It can help with focus, creativity and more importantly, find meaning. It can also be a form of exercise, if you count the walking around, plus carrying the equipment! What is the collaboration between you and Art for Good? // Why do you collaborate with AFG? My collaboration with Art for Good is using art to do good, which is through my photography. I find a purpose in helping people, especially since I have gone through difficult times as well as a teenager. I believe that photography is an art form of which can potentially help people to find happiness. How can I start? // Any tips to take better images?  A simple exercise would be to walk around more, observe the world around you. Sometimes it helps to close your eyes and simply just feel. If you would like to pursue photography, you can join my photography lesson in AFG. For enquiries please contact us .

Amanda and her work has been featured in The Red Pencil Annual Report 2019. For the full report, visit  2019 Annual Report . The Red Pencil (Singapore)  is a charity which provides art therapy to children in need, especially those from low-income families. Our founder and art therapist Amanda Chen is also an art therapist with The Red Pencil (Singapore) and has been featured in their  2019 Annual Report . Since 2011, The Red Pencil (Singapore) team has been devoted to bring the benefits of arts therapy to many beneficiaries, working with partner organisations and the local art therapists’ community to achieve its objectives and mission and to raise awareness of arts therapy. The red pencil participated in the Encounter Humanitarian Forum and Fair on the 1st of June 2019 at Catholic Junior College, Singapore. This event allow Red Pencil to meet other humanitarian organisations and interact with visitors who were interested in learning more about the organization and/or volunteering. Founder and Managing Director, Mrs Laurence Vandenborre had the privilege to speak at the STEP Asian Undergraduate Summit 2019, a student-run international program organised by the University Scholars Programme (USP) at the National University of Singapore (NUS) last 17th July 2019. In the small group sharing segment called Human Library, Mrs Vandenborre gave an inspirational talk on the life-changing benefits of creative arts therapy and how The Red Pencil ensures the sustainability of its work with its service users. During the Q&A, the students were very engaged and has a wonderful interactive session with the speaker. Amanda Chen , our founder and art therapist, participated as an Art Therapist with Tang Tee Khoon Grand Series Mozart 36 for the Music and Art Therapy program for children with special needs. Amanda Chen was the Art Therapist for this project which speaks on how Art Therapy has helped a child regain confidence.

ART THERAPY AS A TOOL FOR BUILDING EMOTIONAL RESILIENCE Smart ParenThink Magazine Issue 2 Mar-Jul 2018 Art therapy is a form of psychotherapy, facilitated by an art therapist, which uses art materials and art making as part of the therapeutic treatment. It does not rely on artistic knowledge or ability and there is no right or wrong way of expressing yourself through art. By accessing imagination and creativity, it focuses on the process and not on the finished product. The art therapy experience encourages the exploration of self through art making. Art therapy is often used in building emotional resilience, especially in children. It works best by using ‘directive-based intervention’, guiding the child to use an art activity to overcome negative experiences which have been causing pain or creating blocks. The art itself becomes a non-invasive approach to enable the child to talk about sensitive and deep emotions through her artwork. Art is often used as a tool for self-expression, allowing the child to get in tune, consciously and subconsciously, with her emotions. The art therapist assists in allowing the child to be aware, via the expression of art, of what may be lying in her subconscious. It allows the child to be more self-reflective; the therapist guides her in the reflection, perhaps introducing new perspectives. The therapist helps the child process these observations and experiences during the art-therapy session. One activity I often use for a group art-therapy session on resilience uses the theme of spirit animals. Spirit animals, originating from Native American culture, are symbolic: they represent the strengths, values, attributes, etc, the child hopes to embody. The use of spirit animals allows children to positively reflect on themselves and to understand their perceived strengths, building up their concept of self and self-esteem. After group members have picked their spirit animal, they proceed to create a home for it, one where the spirit animal will thrive. They then share all this with the group. This exercise allows participants to explore what is important to them, what makes them happy, and what is essential for survival. During this activity, we carefully employ positive psychology to reinforce the traits required for true, sustainable happiness. Finally, participants are told to hold on to their spirit animals while their homes are shuffled and distributed among the group. Now the spirit animal will have a foreign home. The final instruction to the group is to come up with improvements to the new home so as to make the home more suitable for the animal. This exercise allows participants to reflect on how they solve problems, adapt to new situations, and overcome difficulties. The resilience-enhancing capacity of art expression are not found in any one art-based activity, but are inherent in the characteristics of art-making itself, and also come about from the relational dynamics between the individual and therapist. Resilience exists in every individual; children, particularly, are naturally resilient. Sometimes, all you need is a well-meaning adult (parent, teacher, therapist) to point this out, to highlight a child’s strengths. Art therapy provides an opportunity to think about resilience, about how different individuals have different coping strategies and mechanisms. Art therapy fulfills the necessity of nurturing, enriching and absorbing beneficial experiences, in both children and adults, so that neurological pathways are primed with good feelings. Please contact us if you are interested in having art-therapy workshops or sessions at your school, workplace or organisation. Art for Good is a social enterprise which advocates providing mental-health support through art therapy. More information can be found on https://artforgood.sg/

Art Therapy You may have heard of the term “art therapy” and wondered what it meant? Or perhaps watched a movie or television show where you saw therapists encouraging a child to express his or her emotions by drawing. How does it work? And does it work? Certified art therapist Amanda Chen shares her insights with us.” Art Therapy is a human service profession that uses art media, images, art processes and client responses to the created products, as reflections of development, abilities, personality, interests, concerns & conflicts. The art therapy practice is based on human developmental and psychological theories for assessment and treatment, which include educational psychodynamic, cognitive and other therapeutic means of reconciling emotional conflicts, fostering self-awareness, developing social skills, managing behaviour, solving problems, reducing anxiety, aiding reality orientation and increasing self-expression to explore problems using a range of art materials, enabling positive change and personal growth. The intention is not a focus on the artistic skills but in engaging in a creative personal process. As art therapy encourages self-expression towards self-explorations through art, this encourages positive change and personal growth. The intention is not a focus on the artistic skills but the creative personal process. Through the process, the clients can become more aware of where they are at and learn to take care of their mental health and state. Art therapy also promotes self care, where you are taking the time to look inwardly at yourself and focus on you. Art therapy usually comprises of visual arts. Arts (with an ‘s’) Therapy covers more areas to include movement, dance and music within the treatment and practice. For very specialised therapies, you have music therapy, expressive arts therapy and play therapy. Most importantly, an art therapist would be needed in an art therapy session, because without the therapist it would simply just be art making. The therapist helps the client to process and make sense of the artwork and the emotions derived from the art making process and the art work. The treatment is usually built on the therapeutic relationship and alliance that is build over the art therapy sessions. Art materials supporting the art therapy session, would be in the disciplines that the art therapist is familiar with. The basic art materials to start with would be pencils and paper. More rt materials provided can allow the client to become more expressive in their art. The art materials will vary from client to client, dependent on the interventions and desired outcomes for the client. How does art therapy help? Pearl, aged eight, a quiet shy girl with low confidence, was not good at expressing herself with words and is socially awkward. She comes from a low-income family, where the brother was more favoured as he was a male child in a traditional Chinese family. After having gone through 12 sessions of art therapy, she was empowered through her expression through art, where she managed to find a voice. She began to find her sense of self, increase her confidence and come to terms with her difficult emotions. She became more vocal and now expresses herself better. She even started to join in for events and activities at the centre, made new friends and volunteered to join in a dance performance. Meanwhile, Adeline aged 13, started acting out when she went into Secondary One. She was lying, playing truant and was even caught stealing. Her mother wanted to send her to a girls’ home as her behaviour seemed to be getting out of hand. Fortunately, through art therapy sessions, she managed to build confidence in herself, find a surer footing and we all began to see her behaviour starting to improve. She needed to get settled in to the many transitions that were taking place in her life, especially at home and at her new school, where she really needed a space to properly manage her emotions. Art therapy provided her with a safe space to explore these difficult emotions and express herself through her art and words. Amanda Chen Founder – Art Therapist Amanda is a certified and experienced Art Therapist (MA-AT 2015 Masters in Art Therapy) and Arts Educator (Registered with MOE-AMIS). She is active and current in the social work scene for the past decade and has worked for many charities and social enterprises like Red Pencil, Children’s Wishing Well, Center Pottery, Habitat for Humanity Singapore and was the Former Deputy Director of Social Creatives. She currently sits on the board as Honorary Secretary of the Rare Disorders Society of Singapore. Amanda is currently an Art Therapist with the Red Pencil and manages all the projects and programs under Art for Good. Art For Good is a social enterprise which creates good through art. We help communities through art therapy, art enrichment and community art projects. Our beneficiaries are vulnerable children, those in poverty, with special needs, suffer from rare disorders & emotional / behavioural problems. Art For Good is based on a simple philosophy of using art to do good. We focus on three different levels of which we use art for good, namely Art Therapy (healing), Art Enrichment (learning) & Community Art Projects (giving). OVER-THE-RAINBOW’S WEBSITE : HTTP://OVERTHERAINBOW.SG/ OVER-THE-RAINBOW’S FACEBOOK PAGE : HTTPS://M.FACEBOOK.COM/OVERTHERAINBOW.SG/