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Using Art and Mindfulness for Pain Control

Using Art and Mindfulness for Pain Control

Using Art and Mindfulness for Pain Control

 

“Art gives a face to the ambiguity of chronic pain…it gives a visual expression to something that is often elusive.”

– Dr. Steve Feinberg, American Chronic Pain Association

 

It’s Not Easy Being In Pain

 

How many of us have pinched a finger in a door, have sprained or broken a limb, have woken up with a back ache or gone to bed with a searing migraine? In some form or another, we can relate! After all, we are human. For some of us, however, either due to injury or illness, the pain never goes away. Day in and day out, pain follows us all the time. It is no surprise then, that pain impacts all aspects of our lives: our sleep, our ability to work or go to school, and even our social connections and family relationships. Using art and mindfulness for pain control can be an extremely helpful tool for our journey. Before we get into that, let’s look at some of the information on chronic pain and illnesses.

 

The Statistics

 

Did you know that nearly 8 million people in Canada live with chronic pain (or pain that persists for than three months)?i This means that 1 in 5 people suffer from prolonged pain. 1 in 5 children and youth experience ongoing pain and 1 in 3 adults 65 and older experience chronic pain.ii This can include but is not limited to conditions such as endometriosis, cancer, neurological disorders, fibromyalgia, and Lupus.

Like other chronic illnesses, the chronic pain experience is also impacted by other factors such as poverty, mental health and substance use issues, diversity in gender, race, ethnicity, abilities, and concurrent medical conditions.iii

 

The Stigma

 
Some of us have been on the receiving end of a dirty glare when parking in a handicap space, using the elevator meant for those with physical disabilities, or for not offering your seat on a bus to another person with physical disabilities. If only they knew! Because chronic pain is largely invisible, those affected by it can often feel disbelieved, unheard, or dismissed. The stigma builds as individuals are labeled as a “problematic and frequent patients,” mainly because they seek medical treatment regularly. The huge range of symptoms that one can have related to chronic pain makes it difficult to reach a diagnosis and plan for treatment. What begins is a search for effective, compassionate and quality help.
 

Facing Challenges

 
For people living with chronic pain or illness, getting help is not always straightforward.
In my own pain experience and in my work with others with chronic conditions, this seems to be a reoccurring experience. Navigating through our medical system is complex and confusing at times. For patients with chronic pain it’s certainly not a walk in the park!

To be fair, medical professionals do their best to care for their chronic pain patients but struggle to work within a health care system that is not always well-equipped to manage the complex nature of pain. With nearly 900,000 British Columbians without a family doctoriv, the limited amount of time with each patient, and long wait times in walk-in clinics and emergency wards, medical professionals are not always able to spend the time they need or want to with their patients.

As a result of this, chronic pain sufferers are faced with considerable challenges when seeking help?

  1. The need to review their medical history for every new practitioner. With each new doctor or specialist, patients are asked to review their medical challenges and ‘pain history’ and it is exhausting! If there is no continuity of care or no regular doctor who can follow your progress and prescribe effective treatments, those with chronic pain can be left with feelings of despair and frustration.
  2. Self-advocacy is hard. With many chronic pain symptoms being invisible, those of us with chronic conditions need to be forthright, consistent, and clear when we articulate our symptoms, and defend our state of being and need for treatment. This not a skill that everyone has and it forces already vulnerable people to go outside of their comfort zone or find an advocate who can be their spokesperson.
  3. It is hard to get timely help. It can take many months and even years to see specialists, receive surgery, or gain access to public pain programs. In the meantime, patients are left to cope, to seek out alternative forms of treatments. Sometimes it’s hard to know where to look, and see if they are accessible (financially, geographically, or demographically).
  4. Building a support network is not always easy or within reach. With prolonged reliance on friends and family for practical, financial, physical, emotional, and spiritual support, those with chronic pain may be left with changed or strained relationships. Asking for help regularly or relying on others may not always be an option due to life circumstances. Feelings of loneliness and of being a burden often weigh heavily on those with prolonged pain.

 

How Do We Address These Issues and Improve Quality of Life?

 
How many times have you heard, “You’re going to have to learn how to live with your pain?” We groan, yes, but it’s true. There is no magic wand, so how do we do this? The chronic pain experience is riddled with complexities; because it has both physiological and psychological components, taking a holistic approach in tackling chronic pain is the most effective treatment plan in retraining our body and brain. For a good discussion of the importance of a multi-disciplinary approach to pain management, check out this video.

When used together, interventions such as pain medication, surgical procedures, counselling, body work (occupational therapy, physiotherapy, massage therapy, exercise, acupuncture), and the arts (visual, performance, music, dance, literary), can reboot our nervous system, teach us productive skills to manage symptoms, and help us to connect with ourselves and others and have a better quality of life amidst our pain experiences.
 

The Role of Art and Mindfulness For Pain Control

 
Using the Arts and mindfulness for its health benefits is widely becoming a critical component of healthcare to positively enhance, impact, healv and strengthen overall health and well-being.vi Research shows that mindfulness, or the act of paying full attention to the present moment without judgement,vii is a very effective practice to provide relief for both physical and psychological symptoms of chronic pain. Jon Kabat-Zinn, leading researcher of MBSR (mindfulness-based stress reduction) advocates that mindfulness can alleviate symptoms of pain, reduce stress in the body, alter our negative thought distortions to more positive ones, create emotional balance, and enhance overall health.viii

It’s no surprise then, that combining the art making process with mindfulness can be an effective way to tackle pain management. The very act of creativity and expression can promote body awareness,ix be an effective practice for rehabilitation and lead to significant life changes. It also offers a tangible and fun way to learn mindfulness skills, and encourage self-compassionate creativity.
 

What types of art activities can we do to learn mindfulness?

 
There are a wide variety of artistic activities that can help us learn to be mindful. Here are a few ideas:

  • Activities such as drawing, paper marbling or knitting can provide temporary respite or healthy distraction from physical symptoms of pain,xi xii and allow chronic pain sufferers to lose themselves in the moment or artistic process.xii xiii
  • Reflective journaling and guided meditation connects both the physical body and the psychological mind, using the art making process to encourage positive self-care, and experimentation and risk-taking, two essential qualities of the art-making process.xiv
  • Creating a self-portrait or vision board is a way to explore understandings of self, improve self-confidence,xv process suffering or significant life changes, and provide a visual representation of the life you want to have moving forward.
  • Making art with others in a supportive environment can help us feel connected and understood by talking to others about pain experiences,xvi building companionship, and having a sense of belonging, and decreasing social isolation and loneliness.
  • Selecting from a range of colours, shapes or images in an art activity encourages experimentation,xvii affirms a sense of control over surroundings and the decision-making process, and builds upon and improves cognitive functions (memory processing and problem solving).xviii

 
Using art and mindfulness for pain control, along with healthy changes to our diet, sleep, and exercise regimes and with attentiveness to empathy and creativity can help lower stress levels, give our nervous system a rest, and helps to promote self-care habits. By using a variety of creative processes, health difficulties can be better expressed, understood, accepted, and help us build our resilience. xix

I hope this article has given you a taste of the benefits of using art and mindfulness for pain control. If you want to try something fun, meet others who understand and support you, and learn how to manage symptoms through the process of creating, join us in our Pain in the Arts class, where we will learn how to make art with a mindfulness lens.

If you want to learn more about our Arts in Health Program at Alongside You, please visit our page on Arts in Health.
 
 


i. Canadian Pain Task Force Report. 2021 Accessed July 13th, 2022. Link
ii. Canadian Pain Task Force Report. 2021 Accessed July 13th, 2022. Link
iii. Canadian Pain Task Force Report. 2021 Accessed July 13th, 2022. Link
iv. Xu, Xiao “Nearly 900,000 British Columbians don’t have a family doctor, leaving walk-in clinics and ERs swamped.” Globe and Mail. April 29 2022. Accessed July 13th. Link
v. Fancourt, Dr. Daisy; Warren, Katey and Augusterson, Henry. “Evidence summary for policy: The role of arts in improving health and wellbeing.” Report to the Department for Digital, Culture, Media, and Sport. April 2020. Accessed July 5th, 2022.
Link
vi. Link
viii. Gardner-Nix, Dr. Jackie and Lucie Costin-Hall. The Mindfulness Solution to Pain. New Harbinger Publicaitons, Inc. 2009: vii.
ix. Callahan, Margaret Jones. Mindfulness Based Art: The Sparks Guide for Educators and Counselors. Friesen Press. 2016.
x. Ann Behav Med. Eds. Mindfulness Meditation for Chronic Pain: Systematic Review and Meta-analysis.2017 Apr;51(2):199-213.Link
xi. Kabat-Zinn, J., Lipworth, L. & Burney, R. J The clinical use of mindfulness meditation for the self-regulation of chronic pain. Behav Med (1985) 8: 163.
xii. Dr. Daniel Potts. How art therapy enhances the life for Dementia Patients. 2014. Accessed September 15th, 2016. Link
xiii. “The Art of Pain Management.” American Chronic Pain Association: Link
xiv. McNiff, Shaun. Chapter 2: The Role of Witnessing and Immersion in the Moment of Arts Therapy Experience. P. 41. In In Mindfulness and the Arts Therapies: Theory and Practice. Laury Rappaport ed. Jessica Kingsley Publishers. 2014: 38-50.
xv. McNiff, Shaun. Chapter 2: The Role of Witnessing and Immersion in the Moment of Arts Therapy Experience. P. 40. In In Mindfulness and the Arts Therapies: Theory and Practice. Laury Rappaport ed. Jessica Kingsley Publishers. 2014: 38-50.
xvi. Monti, Daniel W., Caroline Peterson, et al. A Randomized, Controlled Trial of Mindfulness-based Art Therapy (MBAT) for Women with Cancer. Thomas Jefferson University, Philadelphia, PA, Psycho-Oncology 15:363–373 (2006)
xvii. McNiff, Shaun. Chapter 2: The Role of Witnessing and Immersion in the Moment of Arts Therapy Experience. P. 41. In In Mindfulness and the Arts Therapies: Theory and Practice. Laury Rappaport ed. Jessica Kingsley Publishers. 2014: 38-50.
xviii. Quintana Hernández DJ et all. The effects of a neuropsychology program based on mindfulness on Alzheimer’s disease: randomized double-blind clinical study. Revista Espanola de Geriatria y Gerontologia [2014, 49(4):165-172]
xix. McNiff, Shaun. Chapter 2: The Role of Witnessing and Immersion in the Moment of Arts Therapy Experience. P. 40. In In Mindfulness and the Arts Therapies: Theory and Practice. Laury Rappaport ed. Jessica Kingsley Publishers. 2014: 38-50.
Arts In Health – Why We Should Be Using Art In Healthcare

Arts In Health – Why We Should Be Using Art In Healthcare

What is Arts in Health?

 

The idea that The Arts have a role in the health of individuals and communities has a long history in cultures around the world.i Arts in Health (also known as Arts in Medicine or Art in Healthcare) incorporates The Arts (visual, performing, literary, music, and dance) to support and enhance the continuum of care and plays a critical role in the overall health and well-being of people seeking help for various conditions.

This growing field of research and inquiry is developing world-wide, especially in The United Kingdom, Australia, the United States, and across Europe.ii Increasingly, medical professionals are ‘socially prescribing’ non-medical, community-based activities and services that provide patients and practitioners greater health options when faced with complex medical and social problems.iii Though not as developed as in other countries, there are various health initiatives that incorporate The Arts with diverse creative holistic approaches to health across Canada.iv

This multi-disciplinary approach to health is becoming recognized both as an effective and creative way to positively impact health outcomes in both inpatient and outpatient healthcare and community settings, and boost mental, emotional, social, physical and brain health.

Specifically, participating in the art-making process:

 

  • Reduces stress, anxiety and depressionv
  • Improves self-confidence,vi self-awareness and empowermentvii
  • Encourages positive self-care skills
  • Provides a supportive setting to socialize, decreasing loneliness and social isolation
  • Is an effective preventative tool to manage symptoms of chronic pain and illness, and diseases such as Dementia, or Alzheimer’s disease
  • Improves and maintains neuro-spatial functions, memory processing and problem solving as we ageviii
  • Fosters emotional resilience, confidence, and personal growth
  • Is a healthy outlet and distraction tool to heal from physical, emotional, and psychological issues

To learn more, check out this infographic based on the research of Alain De Bolton and John Armstrong “Art As Therapy.”

 

Where does Arts in Health take place and what does it actually look like?

 
If you have ever been to a museum, a hospital, or community-based care home, you have most likely come across both art work and programs that fit under the umbrella of Arts in Health.

Museums and art galleries are accessible places where art can be viewed, questioned, created and bought. Artists and craftspeople are culture makers; they often play a huge role in cultural education and wellness. They are catalysts and bring people together through exhibitions, celebrations, ceremonial performances, and demonstrations. Artists can also showcase their work and sell their handcrafted art pieces.

Art work or painted murals are displayed in hospitals in hallways, waiting rooms, intensives care units, palliative and hospice wards, treatment and operating rooms and children’s wards. Outdoor art installations are also found on hospital grounds, music is played in high stress areas to benefit the patients and health-care staff, art activities are used at bedsides or during treatment (chemotherapy, radiation, and dialysis).

Community-based organizations such as rehabilitation and addiction centres, women’s shelters, day programs for people with diverse abilities, and immigrant services are just a few examples of where recreational forms of art-making are used to strengthen, to heal, and to communicate.
 

Who Benefits from Arts in Health Programs?

 
Along with other therapeutic interventions such as counselling, neurofeedback, Dialectical Behavioral Therapy (DBT), Cognitive Behavioral Therapy (CBT), occupational therapy and physiotherapy, The Arts allows us to discover, explore, practice, connect not only with others, but with ourselves. More specifically:
 

  • Kids and Teens: Approximately 20% of Canadian youth are affected by a mental illness or disorder.ix Extracurricular activities such as art making can be especially beneficial for both teens and children because it provides a fun, non-threating, and inclusive setting where they can be introduced to new skills, learn coping strategies, shore up defenses and can develop deeper understandings of themselves and others.x
  • Socially Isolated Individuals: Approximately 1 in 5 Canadians say that are not satisfied with their number of friends.xi Loneliness is real. Making art with others can promote social satisfaction and allow individuals to connect with others with similar interests
  • Caregivers or other individuals with overwhelming stress and anxiety: Using The Arts is good place to begin when coping with the stresses of everyday life. Picking up a paint brush or writing in a journal can be small but positive self-care steps to improve everyday life
  • Individuals with diverse needs, abilities, and diagnoses: People with diverse physical, intellectual, developmental, and emotional needs thrive when art activities are tailored to suit their individual interests and needs. Those with chronic pain or illnesses also benefit from the art making experience which helps in pain management
  • Individuals who just want to have fun! Making art in a beautiful space with a variety of different art, alongside others can really boost our mood. We can also receive individualized and collective support and guidance while working on creative projects
  •  

    Who is considered an Arts in Health practitioner?

     
    Arts in Health practitioners are composed of a variety of individuals: professionally trained artists, artists-in-residence, expressive arts practitioners (who use multiple forms of art), arts or health educators, art consultants, community-based support staff, other health-care professionals, recreational instructors in hospital or community programs, or other creative individuals who incorporate art in health disciplines.xii

    These practitioners provide patients, family members, and caregivers with opportunities for creative engagement in a variety of ways. Many artists are involved in fundraising efforts for health-related causes. From auction items, art commissions, internet sales, art shows, and community events, artists are uniquely woven into the commercial market, bridging artistic development to benefit healthcare initiatives. It is common for artists to work as educators inside schools or workplaces. They lead students, teachers, businesses and organizations in creating collaborative art pieces, and provide training and professional development on how to practice self-care and how to infuse wellness in their classroom or organization.

    Artists have always played a pivotal role in places of religious expression and places of worship, such as churches, mosques, temples and more. They help bridge creative expression (music, building architecture, prayers) with spiritual health and healing.

    Musicians, performance artists, dancers, visual and literary artists play a huge part in improving our collective quality of life, especially during challenging times. Throughout the pandemic, we have seen how The Arts have brought us together and helped us cope anxiety and stress.
     

    So why does Arts in Health matter?

     
    Increasingly, the health-care system is going thought a shift, one that focuses on treating the whole person (body/mind/soul), not just the condition. Medical programs are integrating the arts into training, teaching and research because of the overwhelming evidence-based research that shows a direct correlation between healing and the arts.xiii

    This infographic provides a great visual on the importance of community-based Arts in Health.

    Both on an Individual and community level, at Alongside You, we seek to reduce the burdens of illness, to foster connection, provide hope and build resilience so we can help others live vibrant and thriving lives. It is for these reasons that we offer Arts in Health programs at Alongside You. If you have any questions about how our Arts in Health programs can help you on your journey, please reach out to me and I’ll be glad to hear your experience and talk about how including arts in your health plan could help!
     

    “An active engagement with the arts – whether as a participant, or as a viewer – is one effective way for individuals and communities to address issues of public health. We recognize that prevention and health promotion are important in avoiding the costs and issues associated with acute care later on, down the road. This is where the arts are effective in health promotion.”

    – Sarah Chilvers, (former Program Director for Health and Social Development for the Vancouver Foundation)


    i. Clift, Stephen, and Paul M. Camic (eds). Oxford Textbook of Creative Arts, Health, and Wellbeing: International Perspectives on Practice, Policy and Research. Oxford University Press. 2016. Page 3.

    ii. Clift, Stephen, and Paul M. Camic (eds). Oxford Textbook of Creative Arts, Health, and Wellbeing: International Perspectives on Practice, Policy and Research. Oxford University Press. 2016. Page 4.

    iii. Wouldn’t it be great to have this in Canada?

    iv. To name a few: Dalhousie University’s Medical Humanities Program called Heals, that combines the arts and humanities with healthcare; The University of Prince Edward Island’s Advancing Interdisciplinary Research in Singing (AIRS) Research Environment that connects researchers across discipline with singing and well-being; McGill University’s leading researcher in neurosciences, Daniel Levitin’s work on the impact of music and the brain; Arts Health Network is hub that links research in arts and health knowledge across Canada; In Manitoba, University of Victoria’s Health Initiative (UHI) aims to enhance health research, healthy aging, indigenous health, and mental health.

    v. Repar, Patricia Ann DMA; Patton, Douglas Med. Stress Reduction for Nurses Through Arts-in-Medicine at the University of New Mexico Hospitals. The Departments of Music and Internal Medicine.

    Holistic Nursing Practice: July 2007 – Volume 21 – Issue 4 – p 182-186. University of New Mexico. Accessed July 14th, 2022. https://journals.lww.com/hnpjournal/Abstract/2007/07000/Stress_Reduction_for_Nurses_Through.4.aspx

    vi. McNiff, Shaun. Chapter 2: The Role of Witnessing and Immersion in the Moment of Arts Therapy Experience. P. 40. In In Mindfulness and the Arts Therapies: Theory and Practice. Laury Rappaport ed. Jessica Kingsley Publishers. 2014: 38-50.

    vii. McNiff, Shaun. Chapter 2: The Role of Witnessing and Immersion in the Moment of Arts Therapy Experience. P. 41. In In Mindfulness and the Arts Therapies: Theory and Practice. Laury Rappaport ed. Jessica Kingsley Publishers. 2014: 38-50.

    viii. Zeki, Semir. Art and the Brain. Journal of Consciousness Studies 6(6-7). 1999. Accesses September 14th, 2020. Link

    ix. Canadian Mental Health Association Statistics: Mental Health and Mental Illness. Link

    x. Coholic, Diana. Arts Activities for Children and Young People in Need. (2010). P. 11.

    xi. Canadian Mental Health Association. Coping with Loneliness. Link

    xii. Dewey, Patricia, Bettes, Donna et.all. Arts, Health and Wellbeing in America. (2017). Accessed July 15th, 2022. Link

    xiii. This is evident with the growing recognition amongst Canadian physicians the establishment of medical schools such as Queens University, Memorial University of Newfoundland, the University of Alberta that bridge medical training with The Arts.

Art In The Time of COVID-19

Art In The Time of COVID-19

We live in strange and difficult times. When the Covid-19 pandemic made its debut, our world was rocked by devastating loss of life. Our schools, businesses, and essential services were shut-down. Even still, both travel and the distribution of goods has been disrupted. Our medical system is being inundated with those fighting COVID-19 along with other illnesses. Though we are in the process of re-opening some of these things, the reality is setting in; Covid-19 has radically changed every fiber of our society. I wonder, how can art inspire us, and be a force for resilience in the time of COVID-19?

While social distancing requirements have forced the cancellation and suspension of many social, cultural, and artistic events and services, the arts have always been and continue to be a way to illustrate the resilience in our society, foster self-reflection and connection with others in profound ways. The role of artists and the arts is not just to record, commemorate, or comment on socio-cultural events, but to uplift, encourage and give hope to all those who see experience it.

It’s no surprise, then, that this health crisis has inspired artists to create. At this time in history, artists are illuminating the world around us. All around us, we can see a wide range of COVID-19 inspired artistic endeavours.

 

Examples of Art Emerging During COVID-19

 

Painted Posters and Rocks

 
Early on in this pandemic, many participated in the communal effort to cheer on frontline and essential service works with posters and scripted messages of hope and love to isolated populations, such as seniors in care facilities. With children home from school, painted rocks also became one way for youngsters to express their gratitude and connect with a seemingly intangible concept of a pandemic and quarantine. Placed discretely around town, happening upon these gems still reminds us that we are all in this together.

 

Street Murals

 
Across the Lower Mainland, street murals have been springing up everywhere. Murals adorn exterior walls of elementary and high-schools, under over-passes, downtown buildings, and malls. Locally, a mural was recently completed at Tsawwassen Mills Mall by artists Jan Rankin and a Natalie Way. Its beach scene reminds us of the connection we have to the nature around us. In downtown Ladner Village, a recently-completed mural done by artist Gary Nay helps depict the vibrancy of Ladner and the region.

What do these murals do? They help to create a sense of community, offer messages of hope, and add cheer, all of which we need during this time!

Across the Lower Mainland, “Open Air” art galleries are expanding. There is a new-found vigour as artists respond to the issues of today and the fight against COVID-19. Over 200 public art pieces in and around Vancouver are part of The Vancouver Mural Festival and range in subject matter, but they provide overall messages of love, community, strength and resilience. All art pieces are accessible online if you can’t get out to see them.

 

Online and Social Media Platforms

 
From the comfort of our homes, we can tour the world’s greatest museums, historical sites, and have access to online exhibitions. The University of British Columbia’s Museum of Anthropology, for instance, gives you digital access to their collections, and a range of podcasts, stories, and research.

Instagram and Facebook have some interesting links to innovative and timely art. On Instagram, the account @covidartmuseum consists of themes and art work related to Covid-19 and shows how, in tough times, art can be used for serious contemplation but also offer comic relief. On Facebook, “Dr. Bonnie Henry Fan Club” tells us of a tribute art show at the Ministry of Health showcasing artwork, such as paintings, signs, mosaics and fibre arts, sent to Dr. Bonnie Henry from people all over the province and world.

We can also peek inside the life of an ER nurse, Anna Trowbridge, who sketches the scenes at work and posts them to her Instagram account. Her drawings show us how things really are on the front lines. Though this may be hard for some to take in, it captures the human side of the pandemic and highlights the heroic nature of our health care workers.

 

The Importance of Art Through COVID-19

 

Making art is one way we can practice self-care and learn positive coping strategies, both of which builds resilience

 
Viewing, and even more so, making art can be an important part of your self-care routine. Setting aside time to do something creative has been shown to reduce stress, protect against depression and anxiety, and can improve self-confidence and problem solving skills. Enjoying the mindful process of creating can help in pain-management, and it offers positive distraction tools and healing. Whether it is journaling, painting, singing, dancing, or knitting, our chosen activities helps to shore up our defences and learn healthy habits that we can use to sustain us during tough times. As we head into Fall, with the possibility of further shut-downs, we need the arts now more than ever. Its times like these where art can make all the different to keep our spirits up.
 

Making art together feeds our needs as social beings

 
Making art with others brings with it social benefits; it allows a space for relationships to be built, fosters a sense of belonging, and provides an outlet for self-expression. As we face COVID-19 fatigue and social distancing measures, doing something together with others is becoming more and more important for our mental health. It is not the art itself that has true value, it’s the ideas, conversations, choices, and connections we have made with ourselves and with others as we create that matters. Whether it’s connecting with a small group of people in person or online, the social nature of art helps us to not only to share our stories or voice our own opinions, but to listen to others with a compassionate ear.
 

Self-expression through mindful making helps us make sense of the uncertain world around us

 
This pandemic has compelled us to look at what matters to us, what we deem as essential, and to reflect on our lifestyle. Tuning into the present moment with self-compassion allows us to stop, breathe, observe, acknowledge, contemplate, and respond to our current state. Approaching the art making process in a mindful way can be very relaxing as well as restorative. Thoughtful experimentation can help us cope with the chaos around us and help us to express our beliefs and opinions and be open to new ways of thinking and doing. Giving yourself permission to question your own thoughts carefully, and without judgment, is an effective way to learn more about yourself and to rest and regroup.

 

How Can We Infuse Art Into Our Lives During COVID-19?

 

Art can be a major benefit for all of us as we head into the the Fall season, and into further unknowns. With school starting up, work shifting, and all that comes with this, we need now more than ever to take care of ourselves. Here are a few ideas on how we can use art to manage through this challenging time:
 

  1. Check in with your local community centres, artists’ guild, or private classes in the arts. There are so many wonderful artists in our communities and many are offering classes or experiences you can take part in.
  2.  

  3. Create or buy art for your loved ones. Whether you make something yourself, or buy from a local artist, your gift can show others you are thinking of them. Supporting local businesses and donating to local causes also creates a stronger community! At Alongside You, sales of our jewelry, cards, and art help to fund our Step Forward Program, a program that has become increasingly important in subsidizing services for those in need of financial assistance.
  4.  

  5. Learn a new skill online. How we do art has changed, and with many programs facing shut downs, artists and organizations are finding ways to adapt their art making offerings. Online learning tools and YouTube videos are a great way to try something new. Finding a live class can also help connect those who may feel isolated. Learning to dance, paint, draw, sing, knit, write poetry, or play an instrument with the help of online tools is a great way to pass the time as we stay home!

  6.  
    What we’ve learned over time is that the creative arts are essential. They enrich our lives, they help us practice self-care, encourage connection, embrace challenges, share our stories and knit our community together. Creative connection is crucial, especially now. May you be safe, be calm, and be kind.

     

    EXCITING ANNOUNCEMENT! Open Studios are Back! COVID-Style.

     
    After long last, we are excited to announce the opening of Open Studio Sessions, COVID-Style. We’ve made some changes to our operations and programming to keep people safe and healthy while being able to open the studio back up! We can not express how excited we are to welcome you into the studio again!

    Click here to read about some of the changes and how to register for Open Studios again. We look forward to seeing you!
     
     


    1. Herring, Daniel. Mindfulness-Based Expressive Therapy for People with Severe and Persistent Mental Ilness. P.171. In In Mindfulness and the Arts Therapies: Theory and Practice. Laury Rappaport ed. Jessica Kingsley Publishers. 2014: 168-179.
    2. Kabat-Zinn, J., Lipworth, L. & Burney, R. J The clinical use of mindfulness meditation for the self-regulation of chronic pain. Behave Med (1985) 8: 163.
    3. McNiff, Shaun. Chapter 2: The Role of Witnessing and Immersion in the Moment of Arts Therapy Experience. P. 40-41. In In Mindfulness and the Arts Therapies: Theory and Practice. Laury Rappaport ed. Jessica Kingsley Publishers. 2014: 38-50.
Knit for the Health of It. Create for the Community of It.

Knit for the Health of It. Create for the Community of It.

“Properly practiced, knitting soothes the troubled spirit, and it doesn’t hurt the untroubled spirit either.” 

― Elizabeth Zimmerman

 

For the past few years, we’ve hosted a Friday Night Knitting Club at Alongside You. Held once a month at our art studio from September to June, we’ve had people of different ages, stages and abilities gathered together to share in a common interest. The idea grew out of community interest and was borne out of a reading of the novel The Friday Night Knitting Club by Kate Jacobs. What’s been fascinating about knitting groups is that everyone has a story of how they came to knit. Some of us have been knitting from a young age, taught by a family member or friend; others have taken up knitting to cope with chronic pain or illness, or have used it as a way to help those less fortunate. Some knit more regularly while others pick it up after long periods of rest.

I fit somewhere in the middle. Knitting has always been in and out of my life. My twin sister and I learned how to knit from a family friend in our neighbourhood when we around 6 or 7 years old. Because of my sisters’ short stature, a lady from my parent’s church handmade and measured custom knitted outfits for her to wear. Though both of us began knitting at the same time, my sister has kept it up more consistently. She is a little more skilled and comes to my rescue. Though I liked the idea of knitting my first-born a blanket, I had a difficult time finishing it. During the early stages of labour, I thought it was a good idea to attempted to knit. I put so many holes in it that my sister took all the stitches out and refinished the blanket just in time to wrap our daughter in the blanket. She has made both of our girls’ blankets that they cannot, I repeat, cannot live without. That’s the beauty of a knitted item. So much time and effort are laced into a piece that is well treasured. Since then, we have been the happy recipients of well-loved knitted baby clothes, children’s sweaters and blankets by friends and family that are true keepsakes.

 

How Can Knitting Help Us?

 

Here are a few things I have learned about knitting over the years.

 

1. Knitting has a long history all over the world.

Whether the piece is from England, Ireland, Scotland, Latvia, Japan, Australia or Peru, only to name a few possibilities, each is derived with their own styles and techniques. The history behind each garment and each stitch made makes my head swirl!

 

 2. Knitting has major health benefits.

Because of its repetitive nature, knitting keeps your hands busy, produces relaxation, and teaches mindfulness as you tune into each stitch. It can also provide tangible results and garner a sense of accomplishment.  It is these very attributes that have increased the use of knitting as therapy in addictions and recovery programs, and dealing with things such as eating disorders, drug and alcohol addictions, and chronic pain and illness management. Knitting is not simply a creative activity, it is constructive as well; activities using both your body and brain, like knitting or crocheting, actually promote the development of neuropathways that aid in memory retention and stave off symptoms of Dementia, strengthen hand-eye coordination, and offer exercise in joint movement, decreasing symptoms of arthritis. Knitting may as well be known as the “new super craft” just as cauliflower is known for being the “new superfood!”

 

 3. Knitting requires skill. 

Because knitting requires a certain amount of knowledge on everything from how to make yarn, dye it and craft it into something using an array of colours, yarn types, stitches and patterns, you need to learn it from an experienced teacher, relative, friend, or nowadays, YouTube! Knitting is truly a skilled art form that embraces the efforts of knitters with a variety of skill levels. I’m still at the square dishcloth, or scarf stage and hope to move into creating large blankets or shawls! Though historically a woman’s craft, knitting is now being accepted as an activity suitable to all. 

 

 4. Knitting for others in need has been and continues to be a huge part of knitting.

Knitting, for the most part, is made to be functional. Knitted items such as socks, sweaters, scarves and even undergarments are made for regular use and warmth. Historically, hand knitted socks, scarves, sweaters, hats and mitts have warmed soldiers, farmers, the elderly, children, and even those in hospital.

For instance, last year, our Friday Night Knitting Club received over 70 knitted scarves to be distributed at the Union Gospel Mission’s Women’s Shelter. This year, we received over 60 knitted items (hat, scarves, socks, mitts) and over $300 of grocery cards to be donated to Azure House, Delta’s new transition for women and children seeking refuge from domestic violence. This is run by  W.I.N.G.S. (Women in Need of Gaining Strength). Similarly, The Knitting Sisters, a local group made up from women in both South Delta and Richmond, have made it their mission to support local and international charities with their knitting. Whether it is knitting items for a friend or family member, infants in the Neonatal Care Unit, the homeless, or even women’s shelters, many knitters carry on that sense of purpose. 

 

Want to infuse knitting into your life?

 

Here are some ideas on where you can start:

  1. Alongside You hosts a Friday Night Knitting Club once a month for those of any age and ability. We share stories, skills, knitting projects and refreshments. Basic instruction is available. The evening is by donation to raise funds for our Step Forward Program, that helps subsidize our services for those needing financial assistance. Everyone brings their own supplies but we also sell a selection of yarn and needles on site. So far, donations and yarn sales have raised over $2000 for the Step Forward Program and have donated numerous items to women’s shelters. The next one is February 22nd from 7 – 9:30 pm. To register, please visit our Facebook Page.
  1. Knit and Stitch is a knitting group that meets at the Ladner and Tsawwassen Libraries. Bring your own projects and share ideas. For more details, contact your local library.
  1. The Knitting Sisters are a group that meets at McKee House. They also focus on knitting for others. Here’s a great story about them.
  1. Check out Meetup, a popular site devoted to connecting people with similar hobbies and interests. Look by location or by craft.

 

Where can I find knitting supplies and inspiration?

 

There are shops all over the Lower Mainland that have beautifully crafted fibre arts for sale. Fibre Art Studio on Granville Island offers classes and have an extensive collection of yarn in vibrant colours and textures. You can also visit stores in Vancouver such as Three Bags Full, Wet Coast Wools, and in Delta, Crafty Fibre.

Want more inspiration? Check out Etsy for knitted items and patterns.

 

What Is The Takeaway?

 

Knitting is fun. It’s good for your health. It can be used to help others.

Meet the new take on graffiti or street art…YARN BOMBING! Public spaces are adorned with knitted and crocket items: Trees, statues, lamp posts, and even fire hydrants. You never know where you’ll see knitting coming into your life…it may be just around the corner!

How Do I Cope With My Pain? 5 Steps To Chronic Pain Management

How Do I Cope With My Pain? 5 Steps To Chronic Pain Management

You wake up and it’s still there; that dull pain in your body that reminds you of your chronic condition. You feel like staying in bed all day, but you know that would leave you in even worse shape. So, what can you do to get through the day? Here are five ways to manage daily chronic pain:

 

  1. Begin to breathe – with intention.

Yes, breathing is essential to live, but doing mindful breathing can calm our body, focus our mind, and alleviate stress. Sit comfortably with your eyes open or closed. Start by breathing in and out, noticing the rise and fall of your breath, and the sensations in your body (shoulders, stomach, nostrils). Notice all the sensations all around you (smells, sounds, presence). Take deep breaths through your nose as slow and controlled as possible, and exhale through your mouth as slow and controlled as possible. Try to make this process of breathing in and out last for a total of 7 seconds or more. Refocus your gaze to end the exercise.

  1. Be realistic of daily goals.

The busyness of life doesn’t stop for someone who has chronic pain. Those of us who have daily pain, however, need to prioritize daily activities and goals based on how we are feeling on any given day. It’s a hard pill to swallow realizing that we can’t do it all. Start with having just one or two things on your “to do,” list for the day, week, or month. Empty the dishwasher, check. Pick up library books, check. Starting small and completing a short list of manageable goals will reward you with a great sense of accomplishment.

  1. Get moving.

Even though our natural tendency is to want to curl up in a ball when we are in pain, staying stationary is one of the worst things we can do. Our brain and body need stimulation and range of motion to heal and to cope with pain. Staying active may look different to people based on their pain. For some, a successful active session can be as simple as walking down the block and back each day and for others, doing moderate cardio activity for 20 mins a couple times of week is right for them. Change it up every once in a while to make exercise fun and interesting. Don’t forget to add some intensity or to lengthen the duration of your exercise sessions every now and then. Doing too much too soon may backfire, but test your limits – you never know if you can do something until you try!

  1. Rest well

Alternate your day between periods of activity and periods of rest. Start by setting aside just 30 mins of your day to rest your body and mind well. By well, I mean ‘set the stage’ to help you have the best rest possible. Based on your pain, find a comfortable place to rest with some of the following: low light, heat pack, ice packs, eye patches, soft music, a mindfulness meditation app or even have a hot bath. Maximize your time of rest and it will help get you through other parts of your day!

  1. Tap into your spiritual side

Yes, this may be uncharted territory for some, but reading, journaling, praying, making art, or listening to something meaningful can help you to self-reflect, manage your emotions, set goals, and can really put things in perspective. There are times in your chronic pain experiences where you will need to draw inner strength, so make sure to build it up!

For many of us, chronic pain is here to stay so we might as well learn how to cope….HAVE HOPE.

Want to learn a new way to cope with your chronic condition or chronic pain? I am leading a new course on chronic condition and chronic pain management through mindfulness based art practices in January. See below and check it out, I’d love to have you!

 

pain in the arts

 

Meg Neufeld, (MA) is the co-founder of Alongside You, an integrated health clinic that offers yoga, pelvic rehab, registered dietitian services, clinical counselling, group therapy, and therapeutic arts. As a cultural anthropologist and an artist herself, Meg seeks to make art accessible to people of different abilities, diagnosis and age. She is trained in Mindfulness-Based Art Therapy practices and has a particular interest in using art as a pain-management strategy in her own life.

 

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