ESSENTIAL  必要

ART THERAPY  艺术疗法

EXERCISES  练习

Leah Guzman, ATR-BC  莉亚-古兹曼，ATR-BC

ESSENTIAL ART THERAPY EXERCISES
EFFECTIVE TECHNIQUES TO MANAGE ANXIETY, DEPRESSION, AND PTSD
Leah Guzman, ATR-BC
处理焦虑、抑郁和创伤后应激障碍的有效方法 Leah Guzman，ATR-BC

Limit of Liability/Disclaimer of Warranty:
责任限制/免责声明：

TRADEMARKS:  商标：

This book is dedicated to those who are suffering. Let art be the tool that guides you on the path to recovery.
本书献给那些正在遭受痛苦的人们。让艺术成为指引你走向康复之路的工具。

CONTENTS  目 录

INTRODUCTION  引言

Part One  第一部分

The Art of Therapy.
治疗的艺术

Chapter One  第一章

WHAT IS ART THERAPY?
什么是艺术疗法？

THE ORIGINS OF ART THERAPY
艺术疗法的起源

WHY ART THERAPY?  为什么选择艺术疗法？

Physical Benefits of Art Therapy
艺术疗法对身体的益处

ART AND THERAPY CONNECTION
艺术与治疗的联系

INTERPRETING THERAPY  解释治疗

• How would you describe the image objectively (lines, shapes, objects, colors used)?
  您如何客观地描述图像（线条、形状、物体、使用的颜色）？
• What feelings came up as you made the artwork?
  您在创作过程中产生了哪些感受？
• How would you describe part of the artwork using the word “I”?
  您如何用 "我 "来描述部分作品？
• How do different parts of the artwork communicate with one another to make a cohesive piece?
  艺术品的不同部分如何相互沟通，使作品具有凝聚力？
• What do the colors mean to you?
  这些颜色对你意味着什么？
• What title would you give your art? What is the thought process behind that title?
  你会给自己的艺术作品起什么名字？标题背后的思考过程是什么？
• How does this art relate to your life right now?
  这门艺术与你现在的生活有什么关系？
• If your art had a message for you, what would it say?
  如果你的艺术作品能给你带来什么启示？

• Excessive erasures  过度擦除
• Use of space  空间的使用
• Relationship of objects  物体之间的关系
• Missing body parts  缺失的身体部位
• Lack of hands or feet
  没有手或脚
• Marks on a body
  身体上的痕迹
• Line quality  生产线质量
• Lack of color  缺乏色彩
• Color associations  颜色关联

Guided Imagery  引导想象

GETTING STARTED WITH ART THERAPY
开始艺术治疗

Supplies  用品

Drawing Tools  绘图工具

• Assorted markers  各种记号笔
• Black pen  黑色钢笔
• Charcoal  木炭色
• Colored pencils  彩色铅笔
• Drawing pencils  绘图铅笔
• Fabric markers  织物标记
• Oil pastels  油画棒

Paints  油漆

• Acrylics  丙烯酸树脂
• Fabric paint  织物涂料
• Paint pens  油漆笔
• Spray paint  喷漆
• Watercolors  水彩画

Paper  纸张

• Butcher paper  屠宰纸
• Heavy-weight drawing paper
  厚绘图纸
• Journal  期刊
• Magazines  杂志
• Poster board  海报板
• Tissue paper  纸巾
• Tracing paper  描图纸

Sculpting  雕刻

• Alginate  藻酸盐
• Aluminum foil  铝箔
• Assorted wooden or cardboard boxes
  各种木箱或纸箱
• Ceramic bowl  陶瓷碗
• Cord  绳索
• Fabric  织物
• Face mold  面模
• Felt  毛毡
• Found objects  发现的物品
• Gesso spray  石膏喷雾
• Mod Podge ${}^{\circledR }$${}^{\circledR }$^(®){ }^{\circledR}
• Model Magic ${}^{\circledR }$${}^{\circledR }$^(®){ }^{\circledR}  魔术模型 ${}^{\circledR }$${}^{\circledR }$^(®){ }^{\circledR}
• Petroleum jelly  凡士林
• Photographs  照片
• Pillow stuffing  枕头填充物
• Plaster wrap  石膏包裹
• Polymer clay  高分子粘土
• Sculpting tools  雕刻工具
• Self-drying clay  自干粘土
• Tin mint box  锡制薄荷盒
• Wire  电线

Accessories  配件

• Blow-dryer  吹风机
• Computer (a tablet, laptop, or a desktop will work for most applications)
  计算机（平板电脑、笔记本电脑或台式机适用于大多数应用程序）
• Cup of water  一杯水
• Erasers  橡皮擦
• Glue stick  胶棒
• Hammer  锤子
• Hot glue gun and glue sticks
  热胶枪和胶棒
• Liquid glue  液体胶水
• Masking tape  遮蔽胶带
• Paintbrushes  画笔
• Plastic bags (small and large)
  塑料袋（大、小）
• Printer  打印机
• Scissors  剪刀
• Sewing machine (optional)
  缝纫机（可选）
• Sewing needles  缝衣针
• Smartphone  智能手机
• Thread  主题

HEALTHY HEALING PLACE  健康疗养地

WARM-UPS/MENTAL STRETCHING
热身/心理拉伸

Feeling Identification  感觉识别

1. Choose a color that reflects how you’re feeling today.
   选择一种能反映你今天心情的颜色。
2. Draw a circle with that color.
   用这种颜色画一个圆。
3. In that circle, use lines and shapes to draw an image or images to identify how you’re feeling today.
   在这个圆圈中，用线条和形状画出一个或多个图像，以确定你今天的感受。
4. Name your art.  为你的艺术命名

Breathing Through Lines  通过线条呼吸

1. Wet your paintbrush and choose a color to add.
   打湿画笔，选择一种颜色。
2. Take a deep breath in through your nose. Hold your breath while you place your brush in the upper-left corner of the paper. As you exhale slowly, draw a wavy line.
   用鼻子深吸一口气。屏住呼吸，将画笔放在纸的左上角。慢慢呼气时，画一条波浪线。
3. Choose either the same color or a different color (don’t forget to rinse your brush if it’s a different color) and add it to your paintbrush. Take a deep breath in as you place your brush on the paper. This time, as you exhale, make a large circle with one breath.
   选择相同的颜色或不同的颜色（如果是不同的颜色，别忘了冲洗画笔），然后将其添加到画笔上。将画笔放在画纸上时，深吸一口气。这一次，当你呼气时，一口气画一个大圆。
4. Choose a color, but this time take short breaths in and out. With each exhale, make quick marks or ticks on the paper.
   选择一种颜色，但这次要短促地吸气和呼气。每呼气一次，就在纸上快速画上记号或"√"。
5. Pick a final color and breathe in deeply. Choose your own mark or symbol to add as you exhale.
   选择最后一种颜色，深吸一口气。呼气时，选择自己喜欢的标记或符号。

Favorite Song Drawing  最喜欢的歌曲绘画

Scribble Into a Drawing
涂鸦成画

1. Close your eyes and, with an oil pastel, draw a scribbled line on the paper.
   闭上眼睛，用油画棒在纸上画一条涂鸦线。
2. Look at your scribble from different angles. Observe the length and texture.
   从不同角度观察你的涂鸦。观察长度和纹理。
3. Create an image out of your scribble using the colored pencils.
   用彩色铅笔在涂鸦上创作图像。

What's Your Name?  你叫什么名字？

1. Using block letters, write your name in any color on your paper from left to right.
   用正楷在纸上从左到右写上你的名字，颜色不限。
2. Think of a positive word that has the same first letter as your name. Add this word to your drawing in any location on the paper.
   想一个与你名字首字母相同的正面词语。将这个词添加到画纸上的任意位置。
3. Pick your favorite colors and create a design inside the letters of your name.
   挑选你喜欢的颜色，在你名字的字母内进行设计。

Expressive Free Flow  表现力自由流

1. Using the masking tape, hang a large sheet of butcher block paper on your wall.
   用遮蔽胶带在墙上挂上一大张肉铺纸。
2. While standing, hold a marker of any color and move your arm in a large circle to draw on the paper.
   站立时，手持任何颜色的记号笔，手臂在纸上画一个大圈。
3. Continue to create many large circles on your paper using different colors. Be sure to alternate arms.
   继续用不同的颜色在纸上画出许多大圆。一定要交替使用手臂。

Centering Meditation  定心冥想

1. Sit in a comfortable spot and hit play on the meditation recording.
   坐在一个舒适的位置，点击播放冥想录音。
2. Once it starts playing, follow the meditation process.
   一旦开始播放，就按照冥想过程进行。
3. Repeat this breathing exercise 3 times. If any thoughts come up, simply observe them and let them go.
   重复此呼吸练习 3 次。如果有任何想法出现，只需观察它们并让它们消失。

Gratitude Check-In  感恩签到

Power Affirmation  力量肯定

1. With your pencil, write an affirmation on the paper using bubble or block letters. An affirmation is a positive and short statement designed to help in goal manifestation. The key is to frame it as a confirmation of something that is true, even if you feel it’s not quite true yet. Repeating an affirmation over and over will help it to become true. Examples of affirmations include:
   用铅笔在纸上用气泡或正楷写下肯定句。肯定句是一种积极而简短的陈述，旨在帮助实现目标。关键是要把它定格为对某事真实性的确认，即使你觉得它还不太真实。反复重复肯定句有助于它成为现实。肯定句的例子包括
   I am worthy.  我是值得的。
   I’m learning that it’s okay to make mistakes.
   我学会了犯错没关系。
   I am open to discovering new meaning in life.
   我愿意发现生活的新意义。
   I love and accept myself the way I am.
   我爱并接受现在的自己。
2. Choose a marker and trace over the message. Hang the message where you will see it daily. Every day, say the affirmation out loud with deep conviction. Positive thoughts generate positive feelings and attract positive life experiences.
   选择记号笔，在信息上描画。把信息挂在你每天都能看到的地方。每天，深信不疑地大声说出这句肯定的话。积极的想法会产生积极的感受，并吸引积极的生活体验。

Mindful Sketch  心灵素描

Part Two
Art of Therapy Exercises
第二部分 治疗艺术练习

Chapter Two  第二章

PAINTING AND DRAWING  绘画

Animal Guides  动物指南

BENEFITS:  福利：

Prep time:  准备时间

Exercise time:  锻炼时间

MATERIALS:  材料：

STEPS:  步骤：

1. Take some time to choose three animals. The first animal should represent you physically (how you move or look), the second animal should represent you emotionally (how you feel), and the last animal should represent you cognitively (how you think).
   花一些时间选择三种动物。第一种动物代表你的身体（你的动作或外观），第二种动物代表你的情感（你的感受），最后一种动物代表你的认知（你的思维）。
2. Use the pencil to draw the three animals on a of sheet paper. Don’t get wrapped up in trying to draw the animals perfectly. Be creative and
   用铅笔在纸上画出三种动物。不要过分追求完美。要有创意
   draw the animals as you see or feel fit. If you need help, try using an image of the animal for inspiration.
   按照自己的想法或感觉来画动物。如果需要帮助，可以尝试使用动物图片来寻找灵感。
3. Add the environments in which the animals live (mountains, valley, jungle, house, zoo, etc.). Multiple habitats can be captured on the same sheet of paper.
   添加动物的生活环境（山脉、山谷、丛林、房屋、动物园等）。可以在同一张纸上描绘多个栖息地。
4. Now that your pencil sketch is complete, trace over the pencil lines with the black pen.
   铅笔素描完成后，用黑色钢笔在铅笔线条上描画。
5. Use the colored pencils to color in the image.
   用彩色铅笔给图片上色。

Questions for Discussion:
讨论问题：

• Discuss each animal’s strengths. How do their strengths relate to you?
  讨论每种动物的优势。它们的优势与你有什么关系？
• How can you use these strengths to help cope with a life situation?
  您如何利用这些优势来帮助应对生活中的困境？
• How can the animals you’ve chosen live together?
  您选择的动物如何生活在一起？
  

  

Feeling Wheel  感觉轮

BENEFIT:  好处：

Exercise time:  锻炼时间

MATERIALS:  材料：

STEPS:  步骤：

1. Using a pencil, draw a large circle on your paper. If you need help drawing a circle, trace a round object. A kitchen bowl is easy to use for this purpose.
   用铅笔在纸上画一个大圆。如果您需要画圆的帮助，可以描画一个圆形物体。厨房里的碗就很容易画圆。
2. Divide the circle into eight triangles (like a pie).
   将圆分成八个三角形（像馅饼一样）。
3. On the edge of each triangle, write a feeling. When you’re done, you should have eight triangles with eight feelings written at the top of each triangle.
   在每个三角形的边缘写上一种感觉。完成后，你应该有八个三角形，每个三角形的顶部写上八种感觉。
4. Choose a color that you closely associate with the feeling you have written, and color in the triangle with a combination of colored pencils and oil pastels. Be sure not to color over the feeling you’ve listed. Do this for each of the eight triangles.
   选择一种与你所写感受密切相关的颜色，用彩色铅笔和油画棒在三角形上涂色。注意不要在你所写的感受上涂抹颜色。八个三角形都要这样做。

Questions for Discussion:
讨论问题：

• Which feelings did you write down first?
  你先写下了哪些感受？
• Which feelings are you currently experiencing?
  您目前正在经历哪些感受？
• Did you color any two emotions the same color? If you did, what does this mean to you?
  你有没有给两种情绪涂上相同的颜色？如果有，这对你意味着什么？
• Are there more positive emotions or negative ones on your Feeling Wheel?
  在你的 "感觉轮 "上，正面情绪多还是负面情绪多？

In a Group Setting: Instruct each person to evaluate their own work quietly. Afterward, group members can share their personal analysis with others.
在小组环境中：指导每个人安静地评估自己的作品。之后，小组成员可以与其他人分享他们的个人分析。

Emotional Landscape  情感景观

BENEFIT:  好处：

Prep time:  准备时间

Exercise time:  锻炼时间

STEPS:  步骤：

1. Sit for five minutes and evaluate your current state of mind. Consider what feelings and emotions are with you at this moment. Think of a landscape that would visually represent your current mood. Feel free to find images in books or on the Internet to inspire you.
   静坐五分钟，评估一下自己当前的精神状态。想想此刻你的感受和情绪是什么。想一想能直观代表你当前心情的风景。请随意从书本或互联网上查找图片，以激发你的灵感。
2. On the paper, use a pencil to sketch the landscape you’ve visualized.
   在纸上，用铅笔勾勒出你想象中的风景。
3. With a paintbrush, use the watercolors to add blocks of color to your landscape. You can choose to dip your paintbrush in the water to change colors, or to make a particular color lighter or darker.
   用水彩笔为风景添加色块。您可以选择将画笔浸入水中来改变颜色，或者让某一颜色变浅或变深。
4. Give your artwork a title.
   给你的作品取一个标题。

Questions for Discussion:
讨论问题：

• Does your painting speak to the emotions you’re feeling at this moment?
  你的画是否表达了你此时此刻的情感？
• How long have you been feeling this way?
  你有这种感觉有多久了？
• If you could shrink in size and jump into your painting, where would you land in the image?
  如果你能缩小并跳进你的画中，你会落在画面的哪个位置？
• Is there a message in your painting?
  你的画里有什么信息吗？

Bridge Drawing  桥梁图纸

BENEFIT:  好处：

Exercise time:  锻炼时间

MATERIALS:  材料：

STEPS:  步骤：

1. Use a pencil to sketch your bridge on the paper. To the left of the bridge, include imagery of what you’re leaving. On the right, identify where you are headed. Under the bridge, draw obstacles you have encountered along the way.
   用铅笔在纸上勾画你的桥。在桥的左边，画出你要离开的东西。在桥的右边，确定你要去的地方。在桥下，画出沿途遇到的障碍。
2. Using the paint, color in your artwork.
   用颜料为作品上色。
3. Add yourself to the image. Where are you on this bridge and in this journey? You can indicate your location by adding a dot, a stick figure, or any other symbol you choose to represent yourself.
   将自己加入画面。你在这座桥上和这段旅程中的什么位置？您可以添加一个点、一个棍子图或任何其他您选择的符号来代表自己，从而表明您的位置。

Questions for Discussion:
讨论问题：

• What has prevented you from overcoming the challenges you identified so far?
  是什么阻碍了您克服迄今为止发现的挑战？
• How significant are these challenges?
  这些挑战有多严重？
• What are five steps that you can take to overcome these challenges?
  您可以采取哪五个步骤来克服这些挑战？

Favorite Kind of Day.
最喜欢的一天

BENEFITS:  福利：

Prep time:  准备时间

Exercise time:  锻炼时间

MATERIALS:  材料：

STEPS:  步骤：

1. Spend at least five minutes thinking about what your ideal day would look like. You are free to do whatever you want to do. When would you get up? Would you spend the day alone or with other people? Would you stay home or go elsewhere? Think through all the details.
   至少花五分钟想想你理想中的一天是什么样的。你可以做任何想做的事情。你什么时候起床？你会独自度过一天还是和其他人一起度过？你会待在家里还是去其他地方？想清楚所有细节。
2. Using a pencil, draw your favorite day on the paper. It can be one scene in one location or it can involve many activities.
   用铅笔在纸上画出你最喜欢的一天。可以是一个地点的一个场景，也可以涉及许多活动。
3. Using either your colored pencils or watercolors, add color to your drawing.
   用彩色铅笔或水彩笔为你的画添色。

Questions for Discussion:
讨论问题：

• What feelings surfaced as you completed this exercise?
  完成这项练习时，您有哪些感受？
• What activities came up when you thought about how you would want to spend your time?
  在考虑如何打发时间时，您想到了哪些活动？
• If you had the power to choose how you want your life to be, what would that look like for you?
  如果你有能力选择自己想要的生活方式，你会怎么做？

Safe Place  安全场所

BENEFIT:  好处：

Exercise time:  锻炼时间

STEPS:  步骤：

1. Think of a place where you feel most comfortable (outside, inside, or a fantasy world). For example, the beach may bring you a sense of calm. Or, maybe it’s your bedroom. Or, a magical castle.
   想一个你感觉最舒服的地方（室外、室内或幻想世界）。例如，海滩可能会给你带来平静的感觉。或者，也许是你的卧室。或者，魔幻城堡。
2. On your paper, use markers, colored pencils, or oil pastels to create this space. Be sure to add details and colors that make you feel at ease.
   在画纸上，用记号笔、彩色铅笔或油画棒来创造这个空间。一定要添加让你感觉轻松的细节和色彩。

Questions for Discussion:
讨论问题：

• Are there associations that make you feel uncomfortable?
  是否有让你感到不舒服的联想？
• Are there places, smells, or people that create positive thoughts and feelings of safety? Identify a few.
  有哪些地方、气味或人物能让人产生积极的想法和安全感？找出几个。
• Knowing what your triggers are allows you to prepare yourself for coping with a situation. What other tools, such as talking to a friend, writing in your journal, or meditation, can help you cope?
  了解自己的触发因素可以让你做好应对某种情况的准备。还有哪些其他工具，如与朋友交谈、写日记或冥想，可以帮助您应对？
  

  

Life-Size Body Mapping  真人大小的身体测绘

BENEFITS:  福利：

Exercise time:  锻炼时间

MATERIALS:  材料：

STEPS:  步骤：

1. Place the butcher paper on the floor.
   将肉纸放在地板上。
2. Lie on the butcher paper and trace yourself with a pencil. You may have to sit up to trace the bottom half of your body.
   躺在肉纸上，用铅笔描出自己的轮廓。您可能需要坐起来描绘下半身。
3. Hang the butcher paper on the wall with masking tape.
   用遮蔽胶带将肉纸挂在墙上。
4. Inside the outline of your body, use the paint to illustrate what’s going on inside you. Include both physical and mental feelings and thoughts.
   在身体轮廓内，用颜料描绘你的内心世界。包括身体和精神上的感受和想法。
5. Use lines and colors to represent your energy and how you feel.
   用线条和颜色代表你的能量和感受。
6. Identify on your image where you hold strength in your body.
   在你的图像上找出你身体的力量所在。

Questions for Discussion:
讨论问题：

• What is it like to be yourself right now?
  现在做自己是什么感觉？
• Where are you holding your strengths and why?
  你的优势在哪里？
• Where are you holding your stress and why?
  你的压力在哪里？
• Think about how this information applies to your life. If there is something you don’t like about yourself, can you make a change?
  想想这些信息如何适用于你的生活。如果你有不喜欢自己的地方，你能做出改变吗？
• How can you celebrate the parts that you love about yourself?
  如何赞美自己喜欢的部分？

Attaining Power  获得权力

BENEFIT:  好处：

Improves constructive coping skills
提高建设性应对技能

Prep time:  准备时间

Exercise time:  锻炼时间

MATERIALS:  材料：

STEPS:  步骤：

1. Spend at least five minutes thinking of a symbol that represents your personal power. This may be a symbol used for protection or something used to embody your current strength.
   至少花五分钟思考一个代表你个人力量的符号。这个符号可以是用来保护自己的，也可以是用来体现你当前力量的。
2. Once you visualize what this symbol looks like, use a pencil to sketch it on the paper.
   想象出这个符号的样子后，用铅笔在纸上勾画出来。
3. Color your sketch, using either paint or colored pencils.
   用颜料或彩色铅笔为素描上色。

Questions for Discussion:
讨论问题：

• Where in your life do you lack power?
  你的生活中哪里缺乏力量？
• Dig deep and look at your day. When do you give away your power throughout the day?
  深入思考，审视自己的一天。你在一天中什么时候放弃了自己的力量？
• For some people, carrying an object like a charm or a crystal helps because it represents power to them, and it can bring them strength. What object can serve this purpose for you?
  对有些人来说，随身携带护身符或水晶之类的物品会有所帮助，因为这些物品对他们来说代表着力量，能给他们带来力量。对你来说，什么物品可以起到这样的作用呢？

Healing Symbols  治疗符号

BENEFITS:  福利：

Exercise time:  锻炼时间

MATERIALS:  材料：

STEPS:  步骤：

1. Choose a symbol that represents your healing process.
   选择一个代表你治疗过程的符号。
2. Print an image of this symbol from the Internet.
   从互联网上打印该符号的图像。
3. Use tracing paper and a pencil and transfer the image to paper. If you don’t have tracing paper, you could use your computer screen as a lightbox. Place a piece of paper over the computer screen and trace the image.
   使用描图纸和铅笔，将图像转移到纸上。如果没有描图纸，可以用电脑屏幕作为灯箱。在电脑屏幕上铺一张纸，然后描画图像。
4. Fill in the image with paint and add color to the background.
   用颜料填充图像，并为背景添加颜色。

Questions for Discussion:
讨论问题：

• Did anything emerge in your piece that surprised you?
  你的作品中有什么让你感到惊讶的吗？
• How can you incorporate your symbol into your day?
  如何将你的标志融入你的一天？

Traumatic Moments  创伤时刻

BENEFITS:  福利：

Exercise time:  锻炼时间

MATERIALS:  材料：

STEPS:  步骤：

1. Use a drawing pencil to draw three lines to divide the paper into equal sections.
   用绘图铅笔画出三条线，将纸张分成相等的部分。
2. In the first section, use the colored pencils to draw your life before the traumatic event. In the second section, draw the traumatic event. In the third section, draw your life after the event.
   在第一部分，用彩色铅笔画出你在创伤事件之前的生活。在第二部分，画出创伤事件。在第三部分，画出你在事件发生后的生活。
3. Then, on the back of the paper, write your emotional responses to the retelling of your story. NOTE: Contact a trained therapist from the American Art Therapy Association website if you need help processing your feelings.
   然后，在纸的背面写下你对故事复述的情绪反应。注意：如果您在处理自己的情绪时需要帮助，请联系美国艺术治疗协会网站上训练有素的治疗师。

Questions for Discussion:
讨论问题：

• What support systems have you put in place to process emotions?
  您建立了哪些支持系统来处理情绪？
• How would you retell your story now to integrate the event into your life?
  你现在会如何复述你的故事，将这件事融入你的生活？

Garden of Self  自我花园

BENEFITS:  福利：

Prep time:  准备时间

Exercise time:  锻炼时间

STEPS:  步骤：

1. Take five minutes to imagine a garden of self as a metaphor. The healthy plants represent your positive strengths and attributes, the seeds represent your goals, and the weeds represent the issues or problems that prevent you from reaching your goals.
   用五分钟的时间想象一个自我花园的比喻。健康的植物代表你积极的优点和特质，种子代表你的目标，杂草代表阻碍你实现目标的问题或困难。
2. Using markers and oil pastels, draw your positive strengths as healthy plants.
   用记号笔和油画棒将你的积极优势画成健康的植物。
3. Draw the goals that you want to achieve as seeds (or sprouting plants).
   把你想要实现的目标画成种子（或发芽的植物）。
4. Draw weeds to represent what could prevent you from achieving your goals.
   画出杂草，代表可能阻碍你实现目标的因素。
5. Add other details needed to tend to your garden.
   添加打理花园所需的其他细节。

Questions for Discussion:
讨论问题：

• How would you describe your garden’s plants, seeds, and weeds?
  您如何描述您花园里的植物、种子和杂草？
• What are some ways that you can maintain your garden?
  维护花园有哪些方法？
• What are the next steps to get rid of the weeds and nurture the seeds in your life?
  下一步该如何清除杂草，培育生命中的种子？

Visual Metaphor of Your Life
您生活的视觉隐喻

BENEFIT:  好处：

Prep time:  准备时间

Exercise time:  锻炼时间

STEPS:  步骤：

1. Take 15 minutes to reflect on your life. What metaphor represents your current situation?
   用 15 分钟反思一下你的生活。什么隐喻能代表你目前的处境？
2. Sketch a visual representation of your metaphor on the paper with the colored pencils.
   用彩色铅笔在纸上勾画出你的隐喻。
3. Use the watercolors to add more color to your art.
   使用水彩笔为您的艺术作品增添更多色彩。

Questions for Discussion:
讨论问题：

• What emotions surfaced while painting?
  绘画时浮现了哪些情绪？
• What feelings are associated with your current experiences in life?
  您当前的生活经历会给您带来哪些感受？
• It’s important to be honest about your feelings in order to feel them and then to release them. Is there another image of how you would like to experience life? Write your thoughts in your journal.
  坦诚面对自己的感受很重要，这样才能感受到它们，然后释放它们。你还想体验另一种生活吗？把你的想法写在日记里。

Heart Strings Drawing  心弦图画

BENEFIT:
Improves emotional regulation and coping skills
益处： 改善情绪调节和应对技能

STEPS:  步骤：

1. Print out an outline of a heart from the Internet or, if you prefer, draw a large heart on the sheet of paper with the colored pencils. If you’ve printed a heart from the Internet, cut out the outline and then use glue to paste the heart on the paper.
   从网上打印一个心形轮廓，或者用彩色铅笔在纸上画一个大大的心形。如果您从网上打印了一个心形，请剪下轮廓，然后用胶水将心形粘贴在纸上。
2. Inside the heart, write the feelings that your heart is holding at this moment. Using acrylic paint, match the emotions you feel to the different colors.
   在心形内，写下此刻您内心的感受。使用丙烯颜料，将您的情感与不同的颜色相匹配。
3. In the area surrounding your heart, list the coping skills that will help you to heal. If you like, you can draw heart strings (lines) coming out from your heart, and then list the coping skills on those lines.
   在你心脏周围的区域，列出能帮助你痊愈的应对技巧。如果你愿意，可以画出从你的心脏延伸出来的心弦（线条），然后在这些线条上列出应对技巧。

Questions for Discussion:
讨论问题：

• What feelings has your heart been holding?
  你的内心蕴藏着怎样的情感？
• How long have you been feeling this way?
  你有这种感觉有多久了？
• What does your heart need from you?
  你的内心需要什么？
• How will you incorporate new coping skills into your life?
  您将如何将新的应对技能融入生活？

Pick an Affirmation  选择一种肯定

BENEFITS:  福利：

Exercise time:  锻炼时间

MATERIALS:  材料：

STEPS:  步骤：

1. Browse the Internet and find a positive affirmation that resonates with you.
   浏览互联网，找到能引起你共鸣的积极肯定。
2. Write the affirmation down on a strip of paper with a pencil.
   用铅笔把肯定句写在纸条上。
3. With the affirmation you selected in mind, think of an image that represents it.
   带着你选择的肯定句，想一个能代表它的图像。
4. Using paint, create this image on the Mason jar.
   用颜料在梅森罐上画出这个图案。
5. Once the paint is dry, place the affirmation strip in the jar and close the lid.
   颜料干透后，将肯定条放入瓶中，盖上盖子。
6. Place your completed art in a location where you’ll see it every day.
   将完成的作品放在您每天都能看到的地方。

Questions for Discussion:
讨论问题：

• How does the affirmation you chose relate to your life?
  你选择的肯定句与你的生活有什么关系？
• What other affirmations can you add to your list?
  您还可以在清单上添加哪些肯定句？

Family_Drawing  家庭绘画

BENEFIT:  好处：

Prep time:  准备时间

Exercise time:  锻炼时间

MATERIALS:  材料：

STEPS:  步骤：

1. Take five minutes to reflect on which members of your family have been important in your life. Determine who, if anyone, has been an essential part of your journey.
   用五分钟的时间反思一下，哪些家庭成员对你的人生至关重要。确定谁（如果有的话）是你人生旅途中不可或缺的一部分。
2. Use a pencil to draw those family members onto paper. Be sure to include yourself in your drawing.
   用铅笔在纸上画出这些家庭成员。一定要把自己画进去。
3. Use colored pencils and oil pastels to add color to your art.
   使用彩色铅笔和油画棒为你的艺术作品增添色彩。

Questions for Discussion:
讨论问题：

• Does the person you are standing next to relate to who you are closest to emotionally?
  站在你身边的人与你在情感上最亲近的人有关吗？
• How has their presence or absence in your life shaped who you are today?
  他们在你生命中的存在或缺席如何塑造了今天的你？
• Is there anyone with whom you would like to nurture a stronger relationship?
  您希望与谁建立更牢固的关系？

Painting Mandala  绘画曼陀罗

BENEFITS:  福利：

Exercise time:  锻炼时间

MATERIALS:  材料：

STEPS:  步骤：

1. Use a pencil to draw a large circle onto the sheet of butcher paper and then cut the circle out.
   用铅笔在肉纸上画一个大圆，然后把圆剪下来。
2. Find a comfortable seated position and place the paint and paintbrush in front of you.
   找一个舒适的坐姿，将颜料和画笔放在面前。
3. Practice a simple breathing exercise to help you calm down and focus. For example, breathe in for a count of 4 , hold for a count of 4 , then release for a count of 6 . Repeat 3 times.
   练习简单的呼吸练习，帮助你冷静下来，集中注意力。例如，吸气 4 次，屏住 4 次，然后松开 6 次。重复 3 次。
4. Use the paint to create repeated patterns within the circle.
   用颜料在圆圈内画出重复的图案。

Questions for Discussion:
讨论问题：

• Were you able to reach a deep meditative place while working on this art?
  在创作这幅作品时，你是否能达到一种深层次的沉思？
• What is the story behind your artwork?
  您的作品背后有什么故事？
• Why did you choose the colors you used?
  为什么选择这些颜色？

In a Group Setting: While sitting in a circle around the butcher paper, members will work together to create patterns on the mandala. If group members are unable to sit together, divide the paper circle into equal parts, matching the number of group members. Ask group members to work in silence. Once everyone is finished, have members bring the pieces together to reform the circle and share the part they worked on. Working together in this way creates cohesion and a relaxing environment.
小组活动：小组成员围着肉纸坐成一圈，共同在曼陀罗上创作图案。如果小组成员无法围坐在一起，可根据小组成员的人数将纸圈分成等份。要求小组成员安静地工作。当每个人都完成后，让组员将纸片拼在一起，重新围成一个圈，并分享自己完成的部分。通过这种方式一起工作，可以产生凝聚力，营造轻松的环境。

Strength Shield  力量护盾

BENEFIT:  好处：

Exercise time:  锻炼时间

MATERIALS:  材料：

STEPS:  步骤：

1. Draw a shield on the paper. If you need help, search for a shield shape on the Internet and trace it onto your piece of paper.
   在纸上画一个盾牌。如果需要帮助，可以在网上搜索盾牌的形状，然后将其描摹到纸上。
2. Cut out the shield.
   剪下盾牌。
3. Use the pencil to divide your shield into four equal parts.
   用铅笔将盾牌分成四等份。
4. Identify four of your strengths, and write each one in a separate part of your shield.
   找出自己的四个优势，并将每个优势写在盾牌的单独部分。
5. Use the colored pencils and oil pastels to add color to your art. Try using only colors that represent strength to you.
   使用彩色铅笔和油画棒为你的艺术作品增添色彩。尝试只使用对你来说代表力量的颜色。

Questions for Discussion:
讨论问题：

• Do you shield yourself from others? In what ways?
  你会保护自己免受他人伤害吗？用什么方式？
• How can you use your strengths to connect more with those around you?
  如何利用自己的优势与周围的人建立更多联系？

Feeling Chart  感受图表

BENEFITS:  福利：

Exercise time:  锻炼时间

STEPS:  步骤：

1. Cut the sheet of paper into 8 equal squares.
   将纸片剪成 8 个相等的正方形。
2. Use a pen to assign a feeling to each square. For example, you could list one of the following in each square: joy, frustration, hate, love, anxiety, sadness, boredom, and excitement.
   用笔给每个方格指定一种感觉。例如，您可以在每个方格中列出以下一种感觉：快乐、沮丧、憎恨、爱、焦虑、悲伤、无聊和兴奋。
3. With the colored pencils or oil pastels, draw an image or scene on each square that depicts the last time you experienced the emotion you have listed in that square.
   用彩色铅笔或油画棒在每个方格上画出一个图像或场景，描绘出你上次在该方格中体验到的情绪。

Questions for Discussion:
讨论问题：

• Look at each emotion. To which squares did you add the most details and give the most attention?
  看看每种情绪。你在哪个方格中添加了最多的细节，给予了最多的关注？
• Which emotions do you want to experience more of?
  你想体验更多的哪种情绪？
• What can you do today to nurture that experience?
  今天，你能做些什么来培养这种体验？

Guided Garden Visualization
花园视觉引导

Exercise time:  锻炼时间

STEPS:  步骤：

1. Fold each paper in half and then number each half with 1 through 4.
   将每张纸对折，然后用 1 到 4 为每一半编号。
2. Take a comfortable seated position and place the materials in front of you.
   采取舒适的坐姿，将材料放在面前。
3. Imagine you are by yourself, and you have reserved the day to go on a journey. You are looking forward to your adventure. You pack a bag and head to a large green field. As you walk through the field you come to a beautiful fence with a gate that reads, “Welcome.” You try to open the gate, but it’s stuck.
   想象一下，你独自一人，预订了一天的旅程。你很期待这次冒险。你收拾好行囊，前往一大片绿地。当你穿过田野时，你来到一个漂亮的栅栏前，栅栏门上写着 "欢迎"。你试着打开门，但门卡住了。
4. How do you get through the gate? Draw your response on page 1.
   如何通过大门？在第 1 页画出你的回答。
5. Congratulations! You made it through the gate. On the other side of the gate, there is a luscious flower and vegetable garden before you. You take your time to smell the flowers and taste some fruit. The
   恭喜你们您顺利通过了大门。在大门的另一侧，您面前是一片茂盛的花圃和菜园。您可以慢慢闻闻花香，尝尝水果。这就是
   bounty is delicious. As you walk the path, a large creature appears in front of your feet. What do you do? Draw your response on page 2.
   丰饶美味走在路上，一只大怪物出现在你的脚前。你该怎么办？在第 2 页画出你的回答。
6. Congratulations! You made it past this challenge. As you continue, the path turns into a denser forest. You suddenly realize you have been on this journey for a long time, as the sun starts to set and the sky darkens. It’s too late to turn back so you decide to settle in the forest for the evening. You see a cute little wooden cabin ahead. As you approach the cabin, a being appears. What do you do? Draw your response on page 3.
   恭喜您您通过了这一挑战。继续前行，小路变成了茂密的森林。太阳开始下山，天色渐渐暗了下来，您突然意识到自己已经走了很久。现在回头已经来不及了，所以您决定在森林里过夜。你看到前方有一间可爱的小木屋。当您走近木屋时，一个生物出现了。您该怎么办？在第 3 页画出你的回答。
7. Congratulations! This being grants you permission to use their cabin and then disappears. The cabin has everything you need in a quaint space. As you settle in for the night and close your eyes, you hear a noise inside the cabin. You’re not alone. What else is in the cabin? Draw your response on page 4.
   恭喜您！这个生物允许你使用他们的小屋，然后就消失了。小木屋里应有尽有，古色古香。当你安顿下来，闭上眼睛过夜时，你听到舱内有响动。你并不孤单。小屋里还有什么？请在第 4 页画出您的答案。
8. Read the story aloud as if you were narrating the entire journey to either yourself or to a partner or therapist.
   大声朗读故事，就好像你在向自己、伴侣或治疗师讲述整个旅程。

Questions for Discussion:
讨论问题：

• In the first drawing you are asked to open a gate. How did you get through the gate?
  在第一幅图中，你被要求打开一扇门。你是如何穿过大门的？
• In the second drawing, a creature is in front of you. How did you respond? Did you use force, compromise, or run?
  在第二幅图中，一个生物出现在你面前。你如何应对？是使用武力、妥协还是逃跑？
• Identify who or what you saw in the third and fourth drawings. How did you react to them? Who or what you saw is symbolic of your unconscious mind.
  指出您在第三幅和第四幅图中看到的人或物。你对它们有什么反应？你看到的人或物象征着你的无意识。
• You can use the chart below to determine if your actions were passive, assertive, or aggressive. Do you like the ways you responded? If not, you have the power to make a change.
  您可以使用下表来判断自己的行为是被动的、自信的还是主动的。你喜欢自己的反应方式吗？如果不喜欢，你有能力做出改变。

AGGRESSIVE

Stress in the Body
身体的压力

BENEFITS:  福利：

Exercise time:  锻炼时间

STEPS:  步骤：

1. On paper, draw an outline of your body with a head, torso, arms, and legs.
   在纸上画出自己的身体轮廓，包括头、躯干、胳膊和腿。
2. Draw the stress that exists in your body. Consider what form stress takes in regard to shape and size, and where it resides.
   画出你身体中存在的压力。考虑压力的形状和大小，以及它的位置。
3. Use paint to add color to your art, selecting bolder colors to bring attention to stress in the body.
   用颜料为你的艺术作品增添色彩，选择更大胆的颜色，让人注意到身体的压力。

Questions for Discussion:
讨论问题：

• Where in your body did you identify your stress?
  你在身体的哪个部位发现了自己的压力？
• How long have you been experiencing stress in certain areas of your body?
  您身体的某些部位承受压力有多久了？
• Have you tried to address this stress previously?
  您以前尝试过解决这种压力吗？
• What are ways you can remove stress? For example, could the stress in your back be alleviated through a massage?
  有哪些方法可以消除压力？例如，您背部的压力可以通过按摩来缓解吗？

Building Boundaries, Not Walls
建立界限，而不是围墙

BENEFITS:  福利：

Prep time:  准备时间

Exercise time:  锻炼时间

MATERIALS:  材料：

STEPS:  步骤：

1. Take 30 minutes to identify the limits on where you feel comfortable with the people in your life on physical, emotional, and spiritual levels.
   用 30 分钟的时间，找出你在身体、情感和精神层面与生活中的人相处时感到舒适的限度。
2. Give yourself permission to say no.
   允许自己说 "不"。
3. With the markers, draw yourself in the middle of the paper.
   用记号笔把自己画在纸的中间。
4. Glue the assorted papers around your portrait to create a healthy boundary wall.
   将各种纸张粘在肖像周围，创建一个健康的边界墙。
5. Identify one person you need to establish boundaries for, and draw them outside your healthy boundaries wall.
   找出一个你需要建立界限的人，把他画在你的健康界限墙外。

Questions for Discussion:
讨论问题：

• Do you have any walls between you and your friends, coworkers, romantic partners, or children? Are there any walls that prevent you from nurturing yourself?
  你与朋友、同事、恋人或孩子之间有隔阂吗？是否有任何隔阂阻碍你培养自己？
• How big are your walls? Are your walls so tall that no one can get in?
  您的墙有多大？您的墙高到没人能进去吗？
• How can you create healthy boundaries in order to express your feelings? Is there anything in your life that you would like to say “no” to?
  你怎样才能建立健康的界限来表达自己的感受？在你的生活中，有没有什么事情是你想说 "不 "的？
  

  

Chapter Three  第三章

DIGITAL AND PHOTOS  数字和照片

Photo Transfer Self-Portrait
照片转印自画像

BENEFITS:
Increases personal reflection and self-awareness
益处增强个人反思和自我意识

Exercise time:  锻炼时间

MATERIALS:  材料：

Photo of yourself 1 sheet 18-by-24-inch heavy-weight paper
自己的照片 1 张 18 x 24 英寸厚纸

Mod Podge ${}^{\circledR }$${}^{\circledR }$^(®){ }^{\circledR}
Acrylic paint  丙烯颜料
Paintbrushes  画笔
Cup of water  一杯水

STEPS:  步骤：

1. Choose an image of yourself from the past or present. Make a photocopy of this image, either in black and white or color.
   选择自己过去或现在的形象。将该图像影印一份，黑白或彩色均可。
2. Apply a layer of Mod Podge ${}^{\circledR }$${}^{\circledR }$^(®){ }^{\circledR} to your paper.
   在纸上涂一层 Mod Podge ${}^{\circledR }$${}^{\circledR }$^(®){ }^{\circledR} 。
3. Place your image on the Mod Podge ${}^{\circledR }$${}^{\circledR }$^(®){ }^{\circledR}, and then layer Mod Podge ${}^{\circledR }$${}^{\circledR }$^(®){ }^{\circledR} on top of the photo. Allow it to dry for 20 minutes.
   将你的图片放在 Mod Podge ${}^{\circledR }$${}^{\circledR }$^(®){ }^{\circledR} 上，然后在照片上铺一层 Mod Podge ${}^{\circledR }$${}^{\circledR }$^(®){ }^{\circledR} 。晾 20 分钟。
4. Use the paint to add color and emotional expression to your art.
   用颜料为你的艺术作品增添色彩和情感表达。

Questions for Discussion:
讨论问题：

• How did you use the paint to add emotional expression?
  您是如何利用颜料来增加情感表达的？
• Do you feel your artwork is a representation of who you are now or of your ideal self?
  您觉得您的艺术作品是代表现在的您，还是理想中的自己？

Being Seen  被看见

BENEFITS:  福利：

Prep time:  准备时间

Exercise time:  锻炼时间

MATERIALS:  材料：

Paper  纸张

Pen  笔

STEPS:  步骤：

1. Spend 10 minutes deciding how you want to be seen.
   花 10 分钟决定你希望别人如何看待你。
2. Make a list of feeling words that describe how you will feel when you are seen this way.
   列出一个感觉单词表，描述当你被这样看待时的感受。
3. Write out ideas of fun activities that you can do to create the feeling in real life.
   写出你可以在现实生活中创造这种感觉的有趣活动的想法。
4. Take photographs of yourself doing these activities.
   拍摄自己进行这些活动的照片。

Questions for Discussion:
讨论问题：

• How does it feel to see your dream in a photograph?
  在照片中看到自己的梦想是什么感觉？
• What is another step you can take to make your ideal self come to life?
  为了实现理想中的自己，你还可以采取什么措施？

Mini Mind Movie  迷你心灵电影

BENEFITS:  福利：

Prep time:  准备时间

Exercise time:  锻炼时间

MATERIALS:  材料：

STEPS:  步骤：

1. Take 10 minutes to brainstorm what you desire out of life.
   花 10 分钟时间，集思广益，想一想你对生活的渴望。
2. Type one of your desires onto a PowerPoint presentation slide.
   在 PowerPoint 演示幻灯片上输入您的一个愿望。
3. Find an image to match that desire and place it on the next slide.
   找到一张与该愿望相匹配的图片，并将其放在下一张幻灯片上。
4. Repeat the process to create several slides using your desires and images. You can use images from the Internet as well as from your own life.
   重复上述过程，利用你的愿望和图片制作几张幻灯片。您可以使用互联网上的图片，也可以使用自己生活中的图片。
5. Consider adding your favorite song to the presentation.
   考虑在演示中加入您最喜欢的歌曲。
6. Watch your presentation in slideshow mode once a day.
   每天以幻灯片模式观看一次演示文稿。

Questions for Discussion:
讨论问题：

• How does it feel to dream big?
  梦想远大的感觉如何？
• The first step in manifesting a desire is having a vision. How did it feel to see positive events and affirmations in your life?
  实现愿望的第一步是拥有愿景。看到积极的事件和肯定出现在你的生活中是什么感觉？

Pinterest Mood Boards  Pinterest 情境板

Exercise time:  锻炼时间

MATERIALS:  材料：

STEPS:  步骤：

1. From a browser, go to Pinterest.com. If you prefer, there is a Pinterest application available for your smartphone.
   通过浏览器访问 Pinterest.com。如果你愿意，智能手机上也有 Pinterest 应用程序。
2. Sign up or log in.
   注册或登录。
3. Create a board and title it: Mood Board.
   创建一个板块，并将其命名为心情板。
4. Search in the finder tab for objects, places, colors, and images that resonate with your current mood and place them on your Mood Board.
   在 "搜索器 "选项卡中搜索能与你当前心情产生共鸣的物品、地点、颜色和图像，并将它们放到你的心情板上。

Questions for Discussion:
讨论问题：

• As you created your board, did a theme emerge? What was it?
  在你创建黑板的过程中，是否出现了一个主题？是什么主题？
• Did you get sidetracked and start looking at other websites or blogs?
  你是否走神了，开始关注其他网站或博客？
• Did you find other images that you wanted to save? You can save these for when you want to create paintings.
  您还找到了其他想要保存的图片吗？您可以保存这些图片，以备创作绘画时使用。

Positive Affirmations  积极肯定

BENEFITS:  福利：

Exercise time:  锻炼时间

MATERIALS:  材料：

STEPS:  步骤：

1. On the paper, write down a challenge you are currently facing.
   在纸上写下你目前面临的一项挑战。
2. Next to your challenge, write 3 to 5 positive solutions.
   在你的挑战旁边，写下 3 到 5 个积极的解决方案。
3. Create an affirmation to match the positive solutions.
   创建与积极解决方案相匹配的肯定句。
4. Take a photo with your phone that is inspired by your positive solution.
   用手机拍摄一张由您的积极解决方案激发的照片。
5. Add your affirmation to your picture using your phone editor (add text or play with the lighting).
   使用手机编辑器在图片上添加你的肯定句（添加文字或调节灯光）。
6. Save your art as screensaver on your phone and/or computer.
   将您的艺术作品保存为手机和/或电脑的屏保。

Questions for Discussion:
讨论问题：

• How can you use this affirmation throughout your day?
  如何在一天中使用这句肯定的话？
• How did it feel to come up with a positive, proactive solution to your issue?
  想出一个积极主动的办法来解决您的问题，感觉如何？

Three Portraits of You
你的三幅肖像

BENEFITS:
Fosters self-reflection and creative expression
益处促进自我反思和创造性表达

MATERIALS:  材料：

STEPS:  步骤：

1. Take a photo of how you see yourself.
   拍一张你眼中自己的照片。
2. Take a photo of how you think others see you.
   拍一张你认为别人眼中的你的照片。
3. Take a photo of how you would like to be seen.
   拍摄一张您希望被人看到的照片。

Questions for Discussion:
讨论问题：

• Which portrait was the easiest to create? Which one was the most difficult?
  哪幅肖像画最容易创作？哪幅最难？
• Do you see any similarities between the portraits?
  您觉得这两幅肖像有什么相似之处吗？
• What are the differences between the three?
  三者之间有何不同？

Traditional Memory Book  传统纪念册

BENEFIT:  好处：

Prep time:  准备时间

Exercise time:  锻炼时间

MATERIALS:  材料：

STEPS:  步骤：

1. Gather memory books and photo albums. If your images are digital, print them onto paper.
   收集纪念册和相册。如果是数码照片，请打印在纸上。
2. Examine each photo and think about your relationships with the people in the photographs.
   检查每张照片，思考你与照片中人物的关系。
3. Look at the more recent images. Print any images that signify an important time or important people in your life.
   查看最近的图片。打印任何代表您生命中重要时刻或重要人物的图片。
4. Place those images of the present in your new memory book.
   将这些现在的影像放入新的记忆册中。
5. To personalize your memory book, think about adding memorabilia that hold significance for you.
   为了使纪念册个性化，可以考虑添加一些对您有重要意义的纪念品。

Questions for Discussion:
讨论问题：

• How have your family and heritage influenced who you are today?
  你的家庭和传统对今天的你有何影响？
• Where are you headed?
  你要去哪里？

Digital Memory Book  数码纪念册

BENEFITS:  福利：

Prep time:  准备时间

Exercise time:  锻炼时间

MATERIALS:  材料：

STEPS:  步骤：

1. Locate 5 to 10 personal images from your past and present. Be sure to include several of you with other people.
   找出 5 到 10 张您过去和现在的个人照片。请务必包含几张您与他人的合影。
2. Visit a digital website where you can create a digital photo album. Two sites that I recommend are FamilyTreeGuide.com and Ancestry.com.
   访问一个可以创建电子相册的数字网站。我推荐的两个网站是 FamilyTreeGuide.com 和 Ancestry.com。
3. After you’ve created a profile on the website of your choice, upload your images.
   在您选择的网站上创建个人资料后，上传您的图片。
4. Organize your uploaded images chronologically.
   按时间顺序整理上传的图片。
5. This exercise can be either completed in one sitting or over time, whichever you prefer.
   这项练习既可以一次完成，也可以分次完成，随你喜欢。

Questions for Discussion:
讨论问题：

• What relationships are represented in your photos?
  您的照片中体现了哪些关系？
• Why did you choose those relationships to share in your photo album?
  您为什么选择在相册中分享这些关系？
• What do those relationships mean to you?
  这些关系对你意味着什么？
• Are there periods of time that were particularly significant to you?
  有哪些时期对您来说特别重要？

Image Altering  图像修改

BENEFITS:  福利：

Prep time:  准备时间

Exercise time:  锻炼时间

STEPS:  步骤：

1. Take 10 minutes to choose a favorite photo.
   花 10 分钟选择一张最喜欢的照片。
2. Open or download an image altering application (free software can be downloaded online).
   打开或下载图像修改应用程序（可从网上下载免费软件）。
3. Add art, text, textures, and filters to transform your photo. If during this image-altering process you don’t like a result, you can always revert back to your original image.
   添加艺术、文字、纹理和滤镜来改变你的照片。如果在改变图像的过程中你不喜欢某个结果，你可以随时恢复到原始图像。
4. Save your work.  保存您的工作。
5. Print the image if you like.
   如果你喜欢，可以打印图片。

Questions for Discussion:
讨论问题：

• Why is this image important to you?
  为什么这张图片对你很重要？
• How has altering the image made it better?
  改变图像后，效果如何？

Sadness Imagery.  悲伤意象

BENEFITS:  福利：

Prep time:  准备时间

Exercise time:  锻炼时间

MATERIALS:  材料：

STEPS:  步骤：

1. Take at least 10 minutes to think of the different variations for the feeling of sadness.
   至少花 10 分钟思考悲伤情绪的不同变化。
2. Write down all the variations you thought of on the paper.
   把你想到的所有变化都写在纸上。
3. Go outside and take photographs of different variations of depression.
   到室外拍摄不同的抑郁变化。

Questions for Discussion:
讨论问题：

• Is there anyone who will go and take pictures with you?
  有人愿意和你一起去拍照吗？
• What were the varying degrees of depression in your photos?
  您的照片中有哪些不同程度的抑郁？
• Are you resonating with any of the images right now?
  你现在对这些图片有共鸣吗？

Photo Nature Therapy Walk
照片自然疗法漫步

BENEFITS:
Identifies emotions and relieves stress
好处识别情绪，缓解压力

Exercise time:  锻炼时间

MATERIALS:  材料：

STEPS:  步骤：

1. Go for a 30-minute walk in nature. Walk slowly and pay attention to the details in your environment. Force yourself to examine all the things you see at a more exhaustive level than you may have previously.
   在大自然中散步 30 分钟。慢慢走，注意环境中的细节。强迫自己以比以前更详尽的方式审视你所看到的一切。
2. While you walk, pay attention to your breathing. Take deep, slow breaths and feel the air fill your lungs.
   行走时，注意呼吸。慢慢深呼吸，感受空气充满肺部。
3. As you continue to walk, focus your attention on your surroundings, and work to quiet your mind. As day-to-day thoughts come into your mind, such as what you need to do tomorrow, let them come in and then let them flow out.
   在继续行走的过程中，将注意力集中在周围的环境上，努力让自己的心静下来。当日常的想法进入你的脑海时，比如你明天需要做什么，让它们进入，然后让它们流出。
4. Look for things in the environment that visually interest you.
   在环境中寻找能引起你视觉兴趣的事物。
5. If you see something that is beautiful or strikes an emotion, take a photo of it.
   如果你看到了美丽的事物，或者触动了你的情感，就给它拍张照。
6. Throughout your walk, take images of anything that evokes an emotion.
   在漫步过程中，拍摄任何能唤起情感的事物。
7. Give each of your photos a name.
   为每张照片命名。
8. If you have a printer available, you may want to print a few of your photos to remind yourself of the emotion you felt in that moment. For example, if you took a picture of a lake because it was calming, you may want to leave a copy of that picture it in your desk drawer to refer to it when you are feeling stressed.
   如果您有打印机，不妨打印几张照片，提醒自己当时的情绪。例如，如果你拍了一张湖的照片，因为它让你感到平静，你可能想把这张照片的副本放在你的办公桌抽屉里，当你感到压力时可以参考一下。

Questions for Discussion:
讨论问题：

• When you get home, review your images. Do you feel the emotions you felt when you took the photos?
  回家后，回顾一下您的照片。您是否感受到了拍摄照片时的情绪？
• Have your feelings changed since you originally took them?
  自从您最初服用这些药物以来，您的感觉有变化吗？
  

  

Artistic Photo with Narrative
具有叙事性的艺术照片

BENEFITS:  福利：

Exercise time:  锻炼时间

MATERIALS:  材料：

STEPS:  步骤：

1. Go outside and look for an object or scene that captures how you currently feel.
   到室外寻找一个能捕捉到你当前感受的物体或场景。
2. Take a few photos of that image.
   给该图像拍几张照片。
3. Title each of your photographs.
   给每张照片加上标题。

Questions for Discussion:
讨论问题：

• Look at your image with the perspective of another person who is seeing it for the first time. Do you see anything new that you didn’t see before?
  用另一个人的视角来看你的图片，他是第一次看到你的图片。你是否看到了之前没有看到的新东西？
• Who is the one person you would like to share your photo with? Why did you choose this person?
  您希望与谁分享您的照片？为什么选择这个人？
• What does your chosen title reflect about the feeling you felt when you took the image?
  你选择的标题反映了你拍摄图片时的什么感觉？
• How much space is there between the subject and background? Is there more than one subject?
  主体和背景之间的空间有多大？主体是否不止一个？

Past, Present, and Future Images
过去、现在和未来的图像

BENEFITS:  福利：

Exercise time:  锻炼时间

MATERIALS:
1 sheet of 18-by-24-inch heavy-weight drawing paper
Drawing pencil
Photographs
Glue
Magazines
Scissors
材料 1 张 18 x 24 英寸厚绘图纸 绘图铅笔 照片 胶水 杂志 剪刀

STEPS:  步骤：

1. On the paper, draw 2 overlapping circles so that you create 3 sections.
   在纸上画两个重叠的圆，这样就形成了 3 个部分。
2. Starting from the left, label these 3 sections as past, present, and future.
   从左边开始，将这三个部分分别标为过去、现在和未来。
3. Glue photos from your past in the past section. (If you don’t want to glue your original images, you could use copies instead.)
   将过去的照片粘贴在 "过去 "部分。(如果不想粘贴原始照片，可以用复印件代替）。
4. Glue recent photos in the present section.
   将近期照片粘贴在当前部分。
5. Cut images from the magazines that represent the future you wish to manifest.
   从杂志上剪下代表你希望实现的未来的图片。
6. Glue your future images in the future section.
   将未来的图像粘贴在未来部分。

Questions for Discussion:
讨论问题：

• Were you able to find meaningful connections between various periods in your life?
  您是否能在人生的各个时期之间找到有意义的联系？
• At any time in creating this art, did powerful emotions overcome you? What were those emotions?
  在创作过程中，你是否曾被强烈的情感所征服？这些情绪是什么？

Levels of Anxiety.  焦虑程度。

BENEFITS:
Relieves stress, regulates emotions, and improves coping skills
益处缓解压力，调节情绪，提高应对能力

Exercise time:  锻炼时间

MATERIALS:  材料：

STEPS:  步骤：

1. Take a photo of an image that represents mild anxiety (for example, drinking too much coffee).
   拍摄一张代表轻度焦虑的图片（例如，喝了太多咖啡）。
2. Take a photo of an image that represents moderate anxiety (for example, being late to an appointment).
   拍摄一张代表中度焦虑的图片（例如，约会迟到）。
3. Take a photo representing severe anxiety (for example, being trapped in an elevator).
   拍摄一张代表严重焦虑的照片（例如，被困在电梯里）。

Questions for Discussion:
讨论问题：

• What are the differences among your photos?
  你们的照片有什么不同？
• What are the similarities?
  有哪些相似之处？
• How can you prevent future anxiety from happening?
  如何防止未来发生焦虑？

Photo Collage  照片拼贴

BENEFITS:  福利：

Relieves stress and increases self-esteem and self-awareness
缓解压力，增强自尊和自我意识

Prep time:  准备时间

Exercise time:  锻炼时间

STEPS:  步骤：

1. Gather your photos. Review them and choose a handful that represents your interest, favorite art, positive memories, and important places and people. Print the selected photos.
   收集照片。回顾这些照片，从中挑选一些能代表你的兴趣、最喜欢的艺术、积极的回忆以及重要地点和人物的照片。打印所选照片。
2. Arrange your photos in a way that is most pleasing to you. Glue them to the poster board.
   以您最喜欢的方式排列照片。将它们粘在海报板上。
3. After your collage is complete, look at it as a total piece of art. Reflect on the positive emotions you feel after creating the art.
   拼贴完成后，将其视为一件完整的艺术品。反思一下你在创作后所感受到的积极情绪。

Questions for Discussion:
讨论问题：

• Who is the one person you would like to share this art with?
  你最想与谁分享这门艺术？
• Why did you choose that person?
  你为什么选择那个人？

Manipulating Photos  操纵照片

BENEFITS:  福利：

Prep time:  准备时间

Exercise time:  锻炼时间

MATERIALS:  材料：

STEPS:  步骤：

1. Find two images you’d like to combine. For example, one can be a portrait and the other a landscape.
   找到两张你想组合的图片。例如，一张可以是肖像，另一张可以是风景。
2. Print those two images.
   打印这两张图片。
3. Cut the images out, and glue them to the paper to create one new image. Using the paint pen, add effects to your image that express how you are feeling right at this moment.
   剪下图片，将它们粘在纸上，形成一幅新的图片。用颜料笔在图片上添加效果，表达你此时此刻的心情。

Questions for Discussion:
讨论问题：

• How do you relate to the combined images?
  您如何看待这些组合图像？
• What feelings did the images evoke separately? What feelings do they evoke now that they’re combined?
  这些图像分别唤起了什么感觉？现在将它们组合在一起，又会唤起什么感觉？
  

  

What's Your Story?  你的故事是什么？

BENEFITS:  福利：

Exercise time:  锻炼时间

MATERIALS:  材料：

STEPS:  步骤：

1. Start with a blank PowerPoint slide.
   从一张空白的 PowerPoint 幻灯片开始。
2. On slide 1, start to write your story. Begin at the time before your trauma. Feel free to make it a few paragraphs or several bullet points.
   在幻灯片 1 中，开始写下你的故事。从你遭受创伤之前的时间开始。可随意写成几段或几个要点。
3. Look through personal images and the Internet to find an image that matches your story before your trauma, and add it to this slide. If you don’t have space on slide 1 , place the image on slide 2.
   通过个人图片和互联网查找与你创伤前的故事相符的图片，并将其添加到此幻灯片中。如果第 1 张幻灯片上没有空间，请将图片放在第 2 张幻灯片上。
4. On a new blank slide, start a new paragraph. This time, write about the trauma.
   在新的空白幻灯片上，开始新的一段。这次要写的是创伤。
5. Again, look at images and find an image to match your story at that time. Add it to the presentation.
   再次，查看图片，找到与您当时的故事相匹配的图片。将其添加到演示文稿中。
6. Start a new blank slide and write your story of now. What about now distinguishes you from your past?
   开始一张新的空白幻灯片，写下你现在的故事。现在的你与过去有何不同？
7. Look through images to find an image to match your current story and add it to your presentation.
   翻阅图片，找到与当前故事相匹配的图片，并将其添加到演示文稿中。
8. Once you’ve finished your work, watch your story in slideshow mode.
   完成作品后，在幻灯片模式下观看您的故事。

Questions for Discussion:
讨论问题：

• What were your first thoughts upon watching your story in your slideshow?
  当您在幻灯片中看到自己的故事时，您的第一反应是什么？
• Has watching your story helped you gain perspective on your life experiences?
  观看你的故事是否有助于你透视自己的人生经历？
• What life lessons have you learned from this experience?
  您从这次经历中学到了哪些人生道理？
  

  

Therapeutic Filmmaking  治疗性电影制作

BENEFITS:  福利：

Prep time:  准备时间

Exercise time:  锻炼时间

MATERIALS:
Audio and visual recording device such as a smartphone or tablet
材料：视听记录设备，如智能手机或平板电脑

STEPS:  步骤：

1. Take 10 minutes to identify a theme for your film. Prompts to help you begin include: Who are you? Where are you from?
   用 10 分钟时间为您的影片确定一个主题。帮助您开始的提示包括你是谁？你来自哪里？
2. Create a list of ideas of what you want to include in your film. Think of images, audio, and text that help express your theme.
   就您希望在影片中包含的内容列出一份想法清单。考虑有助于表达主题的图像、音频和文字。
   3 . Use your recording device to document your story.
   3 .使用录音设备记录你的故事。
3. Save your film.  保存您的影片。
4. Watch the film to see it from another perspective.
   观看影片，从另一个角度了解它。

Questions for Discussion:
讨论问题：

• What insights did you learn about yourself as you watched yourself tell your story?
  在观看自己讲述故事的过程中，你对自己有了哪些认识？
• What would you do differently, if anything, if you could change the outcome of your story?
  如果可以改变故事的结局，你会怎么做？

Safe Place Imagery  安全场所图像

BENEFITS:  福利：

Exercise time:  锻炼时间

MATERIALS:  材料：

STEPS:  步骤：

1. Use your camera and take photos of places that feel safe for you.
   使用相机，在你觉得安全的地方拍照。
2. Challenge yourself to create several safe place images.
   挑战自己，创建几个安全场所图像。

Questions for Discussion:
讨论问题：

• Were there any similarities in the images you chose?
  你们选择的图片有相似之处吗？
• If you were able to be in one of these images, where would you be most comfortable?
  如果你能置身于这些画面中，你会在哪里感到最舒服？
• How can you create more safe places in your environment?
  如何在你的环境中创造更多安全的地方？

Creative Soul Online Retreat
创意灵魂在线静修

BENEFITS:  福利：

Exercise time:  锻炼时间

MATERIALS:  材料：

STEPS:  步骤：

1. Become a member of the Creative Soul Online Retreat Facebook Group at Facebook.com/groups/1668160796774067/ . You’ll note that I am the administrator.
   成为 Creative Soul Online Retreat Facebook Group 的成员，网址是 Facebook.com/groups/1668160796774067/ 。您会注意到我是管理员。
2. Watch the videos related to self-care.
   观看与自我保健相关的视频。
3. Visit the website daily and follow along with the group art challenges. You can view past videos and challenges by scrolling through the feed.
   每天访问网站，关注小组艺术挑战。您可以通过滚动页面查看过去的视频和挑战。
4. Know that this is a safe and supportive group so you should feel free to post your artwork when you’re ready.
   要知道，这是一个安全和相互支持的小组，所以当你准备好时，可以随意张贴你的作品。
5. Monthly meetings take place online. In these meetings we create art together at the same time. This is an effective way to work with others if you don’t have easy access to group activities.
   每月举行一次在线会议。在这些会议上，我们同时一起进行艺术创作。如果您不方便参加小组活动，这是一种与他人合作的有效方式。

Questions for Discussion:
讨论问题：

• Have you previously participated in an online community?
  您以前参加过在线社区吗？
• What did you find rewarding or challenging?
  您觉得哪些方面有意义或具有挑战性？
• How can you develop an effective community relationship with this new group?
  如何与这个新群体建立有效的社区关系？
• How do you plan to interact with the other members of this group so that you can become engaged and help others to be engaged?
  你打算如何与小组其他成员互动，从而参与并帮助他人参与？
• What specifically can you do to practice and improve self-reflection through your work with this group?
  通过与该小组的合作，您可以具体做些什么来练习和提高自我反思能力？
  

  

Chapter Four  第四章

SCULPTING AND TEXTILES  雕塑和纺织品

Feeling Sculpture  感觉雕塑

BENEFITS:  福利：

Exercise time:  锻炼时间

MATERIALS:  材料：

STEPS:  步骤：

1. Place the ball of clay in the plastic bag.
   将粘土球放入塑料袋中。
2. Close your eyes.  闭上眼睛
3. With the clay in the bag, pinch and squeeze the clay. Feel the effects of the clay moving in your fingers.
   将粘土装入袋中，捏紧并挤压粘土。感受粘土在手指间移动的效果。
4. Open your eyes and remove the clay from the bag.
   睁开眼睛，从袋子里取出粘土。
5. Shape the clay into a sculpture. The sculpture could be a random shape or anything else you desire.
   将粘土塑造成雕塑。雕塑可以是随意的形状，也可以是你想要的任何其他形状。
   6 . Let the clay dry.
   6 .让粘土干燥。
6. Choose a paint color that represents how you feel.
   选择一种能代表你心情的涂料颜色。
7. Paint your sculpture with the color you have chosen.
   给雕塑涂上您选择的颜色。

Questions for Discussion:
讨论问题：

• What emotions arose as you created your sculpture?
  您在创作雕塑时产生了哪些情感？
• What impact do you expect your sculpture to have as you continue to use it as a soothing tool?
  当您继续将雕塑作为舒缓情绪的工具时，您希望它能产生什么影响？
• How do you feel after creating the sculpture?
  创作完雕塑后，您有什么感受？

Tin Man Expression  铁皮人的表情

BENEFITS:  福利：

Exercise time:  锻炼时间

MATERIALS:  材料：

STEPS:  步骤：

1. Cut three pieces of aluminum foil into 12-by-6-inch squares.
   将三张铝箔纸切成 12 乘 6 英寸的正方形。
2. Roll the cut pieces into tubes.
   将切块卷成筒状。
3. Fold the first tube in half. These will be the legs for your tin man.
   将第一根管子对折。这就是铁皮人的腿。
4. Attach the second tube to the middle of the legs. This tube is the head and body.
   将第二根管子连接到腿的中间。这根管子就是头部和身体。
5. Twist the last tube around the body, creating arms.
   将最后一根管子缠绕在身体上，形成手臂。
6. Arrange the figure to represent how you feel at this moment.
   排列数字，代表你此刻的感受。
7. Cut the felt and use the glue gun to add the felt pieces to your figure to help represent your feelings.
   剪下毛毡，用胶枪将毛毡片粘贴到人物身上，以帮助表达您的感受。

• How is your tin man related to how you feel about your place in the world?
  你的铁皮人与你对自己在世界上的地位的看法有什么关系？
• If your tin man could speak, what would they say?
  如果你的铁皮人会说话，他们会说什么？

Nature Installation  自然装置

BENEFITS:  福利：

Prep time:  准备时间

Exercise time:  锻炼时间

STEPS:  步骤：

1. Go for a nature walk.
   去大自然走走
2. While walking, collect natural objects.
   边走边收集自然物品。
3. Bring your items inside and lay them out. Attach the items together with the hot glue gun to create an art installation.
   将物品搬进室内，摆放整齐。用热胶枪将这些物品粘贴在一起，形成一个艺术装置。

Questions for Discussion:
讨论问题：

• How did you feel while looking for your items in nature?
  在大自然中寻找你的物品时，你有什么感觉？
• Were you able to become more relaxed?
  你能变得更放松吗？
• How did you feel as you pulled the pieces together into an art installation?
  当你把这些作品拼凑成一件艺术装置时，你有什么感受？
• Your art probably won’t last long given the materials-and that is intentional. How does it feel to create something that won’t last long?
  鉴于材料的原因，您的艺术作品可能不会长久保存--这也是您有意为之的。创作一件不会长久的作品感觉如何？

Flower Expression  花的表情

BENEFITS:  福利：

Exercise time:  锻炼时间

MATERIALS:  材料：

STEPS:  步骤：

1. Gather flowers from a nature walk or purchase them from a store. If you prefer, you could work with rocks or leaves instead of flowers.
   在大自然中采集鲜花或从商店购买。如果你愿意，也可以用石头或树叶代替鲜花。
2. Pick off the flower petals and separate the colors into piles. (Or separate your rocks or leaves into piles by color.)
   摘下花瓣，按颜色分类堆放。(或者把石头或树叶按颜色分成几堆）。
3. Organize the colors in an aesthetically pleasing way.
   以美观的方式组织颜色。
4. Verbally dedicate your art to someone.
   将你的艺术作品口头献给某个人。

Questions for Discussion:
讨论问题：

• How did it feel to connect with nature in this way?
  以这种方式与大自然沟通的感觉如何？
• Why did you dedicate your beautiful creation to whomever you chose?
  你为什么要把你的美丽作品献给你选择的任何人？

Personal Altar  个人祭坛

BENEFITS:  福利：

Prep time:  准备时间

Exercise time:  锻炼时间

MATERIALS:  材料：

STEPS:  步骤：

1. Find a location for your altar (for example, a nightstand or the corner of a room). It should be somewhere where your items won’t be bothered or moved.
   为你的祭坛找一个位置（比如床头柜或房间的角落）。它应该是一个物品不会被打扰或移动的地方。
2. Pick at least one theme for your altar. You might choose peace, abundance, protection, healing, or inspiration.
   为你的祭坛挑选至少一个主题。你可以选择和平、富足、保护、治愈或灵感。
3. Choose 5 to 10 key inspirational items for your altar.
   为你的祭坛选择 5 到 10 件关键的灵感物品。
4. Once you have everything in place, bless your altar. Silently or out loud, express your hopes by putting your thoughts into words. This blessing can be as short or as long as you desire.
   一切就绪后，为祭坛祈福。静静地或大声地，用语言表达你的想法，表达你的希望。祝福的时间可长可短，随心所欲。
5. Use your altar by sitting near it and talking about your goals and manifestations.
   利用你的祭坛，坐在它附近，谈谈你的目标和表现。

Questions for Discussion:
讨论问题：

• How often will you use your altar?
  您多久使用一次祭坛？
• How does it feel to take time for yourself?
  为自己花时间的感觉如何？
• How does it feel to claim a space for yourself?
  为自己争取空间的感觉如何？
  

  

Protection Doll  保护娃娃

BENEFITS:
Increases feelings of protection and develops coping skills
益处增强保护感，培养应对技能

Prep time:  准备时间

Exercise time:  锻炼时间

MATERIALS:  材料：

STEPS:  步骤：

1. To begin, set an intention for your doll. What role do you want this doll to play for you? Is it to help you feel peace, protection, or to be a guide for a journey? Spend 10 minutes thinking about what intention you want to place on this doll. Once you decide, keep this intention in mind the entire time you’re creating your doll.
   首先，为你的玩偶设定一个意图。你希望这个玩偶为你扮演什么角色？是帮助你感受平静、保护你，还是作为旅程的向导？花 10 分钟想想你想在这个玩偶身上植入什么意念。一旦决定，在制作玩偶的整个过程中都要牢记这个意图。
2. Start by cutting your wire into 2 equal pieces.
   首先将铁丝剪成两等份。
3. Fold one piece of the wire at the top in half to make a U-shape.
   将顶部的一根铁丝对折，做成 U 形。
4. Twist the U portion of the wire to create a circle shape. This will be the head of your doll.
   将金属丝的 U 形部分扭转成圆形。这就是娃娃的头部。
5. Wrap the second piece of wire around the middle of the first wire to create 2 arms. The 2 end pieces of your first wire should now be sticking out like legs.
   将第二根铁丝缠绕在第一根铁丝的中间，形成两条手臂。第一根铁丝的两端应该像腿一样伸出来。
6. Place the polymer clay around the top of the circular wire to form a head.
   将高分子粘土放在圆形金属丝的顶部，形成一个头部。
7. Sculpt a face onto the head.
   在头部雕刻一张脸。
8. Bake your doll in the oven following the polymer clay package directions.
   按照聚合粘土包装上的说明将娃娃放入烤箱烘烤。
9. Wrap fabric and found objects around the wire to adorn the body.
   在铁丝上缠绕布料和现成物品来装饰身体。
10. Use hot glue as needed to hold the fabric and objects in place.
    根据需要使用热胶固定布料和物品。

Questions for Discussion:
讨论问题：

• What is the intention you set for your doll? Say it aloud.
  你为娃娃设定的目标是什么？大声说出来。
• Where do you plan to keep your doll?
  您打算把娃娃放在哪里？
• What is your doll’s name?
  你的娃娃叫什么名字？
• How do you plan to use your doll to continue to manifest your intentions?
  你打算如何利用你的玩偶来继续体现你的意图？
  

  

Mask Making  面具制作

BENEFITS:  福利：

Improves self-awareness, emotion regulation, and coping skills
提高自我意识、情绪调节能力和应对技巧

Exercise time:  锻炼时间

MATERIALS:  材料：

Scissors  剪刀

STEPS:  步骤：

1. Cut strips of plaster wrap.
   剪下石膏膜条。
2. Dip the plaster wrap into the water to activate the plaster.
   将石膏膜浸入水中，以激活石膏。
3. Place the strips onto the face mold.
   将木条放在面模上。
4. Add 3 layers of these strips over the mold in order to make the mask sturdy.
   在模具上加 3 层这些条带，以使面具坚固。
5. Wait 15 minutes for the mask to set and dry.
   等待 15 分钟，让面膜凝固干燥。
6. Paint the inside of the mask with the colors you currently feel.
   在面具内侧涂上你现在感觉到的颜色。
7. EXERCISE 1: Think of a new coping skill you would like to master to help you better manage your emotions. Once you have the skill in mind, think of a color that you associate with this skill. Paint the outside of the mask that color.
   练习 1：想一想你想掌握的新的应对技巧，以帮助你更好地管理情绪。想好技能后，想一种与技能相关联的颜色。在面具外面涂上这种颜色。
8. EXERCISE 2: Alternatively, create a mental image of what is going on in your mind and associate a color with this image. Paint this color on the outside of your mask. For example, you may be reflecting on a recent trauma, and that trauma is red in your mind. In this case, you would paint the outside of your mask red.
   练习 2：或者，在脑海中创建一个正在发生的事情的心理图像，并将一种颜色与这一图像联系起来。在面具外面涂上这种颜色。例如，你可能正在反思最近的创伤，而创伤在你的脑海中是红色的。在这种情况下，你会把面具外面涂成红色。

Questions for Discussion:
讨论问题：

• Place the mask on your face and play out the role of the character you created. What does this person want to say?
  将面具戴在脸上，扮演你创造的角色。这个人想说什么？
• How is the feeling on the inside of the mask different from what is displayed on the outside?
  面具内的感觉与面具外的感觉有何不同？
• What have you learned about yourself?
  你对自己有什么认识？
  

  

Grounding Rocks  接地岩

BENEFITS:  福利：

Relieves anxiety and develops coping skills
缓解焦虑，培养应对技能

Prep time:  准备时间

Exercise time:  锻炼时间

MATERIALS:  材料：

STEPS:  步骤：

1. Look through an assortment of river stones about the size of your palm.
   翻阅各种河石，大小与手掌相仿。
2. Pick out a stone that immediately attracts you and feels good in your hand.
   挑选一块能立即吸引你、手感良好的石头。
3. Look at your markers and pick a color or colors that resonate with you.
   看看你的标记，挑一种或几种能引起你共鸣的颜色。
4. Color your rock.  给你的石头上色
5. Choose a positive word that you find calming and write that word on the stone with a black marker.
   选择一个你认为能让人平静的正面词汇，用黑色记号笔把它写在石头上。
   6 . Carry the stone with you.
   6 .随身携带石头。

Questions for Discussion:
讨论问题：

• What triggers your anxiety?
  是什么引发了你的焦虑？
• Can you imagine a feeling of calm coming over you and helping you to cope with your anxiety?
  你能想象一种平静的感觉涌上心头，帮助你应对焦虑吗？
• When do you think it would be a good time for you to carry your rock?
  你认为什么时候适合携带石头？

Family Sculpture  家庭雕塑

BENEFIT:
Fosters understanding of family dynamics
益处： 促进对家庭动态的了解

MATERIALS:  材料：

STEPS:  步骤：

1. Follow the instructions on the package of clay to create one figure for each of the family members who were significant in your life.
   按照粘土包装上的说明，为你生命中重要的家庭成员每人制作一个塑像。
2. While creating each figure, make note of the feelings that arise within you. You might want to consider writing them down on paper.
   在创作每个人物时，记下你内心的感受。您可以考虑将它们写在纸上。

Questions for Discussion:
讨论问题：

• What role does each member of your family play? Where do you fit into this dynamic?
  您的每个家庭成员都扮演什么角色？你在其中扮演什么角色？
• Who is the most supportive?
  谁最支持我们？
• In what ways can you nurture your relationships?
  您可以通过哪些方式培养人际关系？
• What feelings come up as you think about your family?
  当你想到自己的家庭时，会有什么感受？

Anger Painbody.  愤怒的痛苦体。

Exercise time:  锻炼时间

MATERIALS:  材料：

STEPS:  步骤：

1. Use the clay to create a figure. Start with making a ball for the head.
   用粘土捏出一个人形。先做一个头部的圆球。
2. Create a rectangle shape for the body.
   为身体创建一个矩形。
3. Make 4 long rectangle shapes for arms and legs.
   制作 4 个长方形，作为胳膊和腿。
4. Attach the pieces together using sculpting tools.
   使用雕刻工具将各部分拼接在一起。
5. Add features to your clay painbody.
   为您的粘土车身添加功能。

Questions for Discussion:
讨论问题：

• The next time you feel anger, stop and name the anger. By separating yourself from the feeling you can make better choices for how to deal with it. When was the last time your anger was triggered?
  下一次，当你感到愤怒时，停下来，说出愤怒的名字。把自己从愤怒情绪中分离出来，你就能更好地选择如何处理它。你上一次触发愤怒是什么时候？
• How big was your painbody?
  你的痛体有多大？
• Are you able to sense other people’s painbodies now?
  你现在能感应到别人的痛体吗？

Prayer Flags  祈祷旗

BENEFITS:  福利：

Exercise time:  锻炼时间

MATERIALS:  材料：

STEPS:  步骤：

1. Cut fabric into a 5-by-7-inch square.
   将布料裁成 5×7 英寸的正方形。
2. Fold the top down and stich the top down to create a 3-inch sleeve.
   将顶部向下折叠，然后将顶部向下缝合，形成一个 3 英寸的套筒。
3. Use your fabric markers and fabric paint to decorate your flag with colors and symbols that resonate with you.
   使用布料记号笔和布料颜料，用能引起你共鸣的颜色和符号来装饰你的旗帜。
4. Using your fabric markers, write words on your flag to cement your intentions.
   用布料记号笔在旗子上写下文字，以巩固您的意图。
5. Thread the flag onto a cord and let the flag hang down vertically. Hang your flag outside so the breeze will spread your intentions.
   将旗帜穿在绳子上，让旗帜垂直垂下。将旗帜挂在室外，让微风吹散你的意图。
6. To continue the healing, you might consider making a flag each day for 10 days to create a full set to thread together on a single cord.
   为了继续治疗，您可以考虑在 10 天内每天制作一面旗帜，这样就可以用一根绳子把整套旗帜穿在一起。

Questions for Discussion:
讨论问题：

• What were the intentions you added to your flag?
  您为国旗添加的意图是什么？
• Why are these significant to you at this time of your life?
  为什么这些对此时此刻的你来说意义重大？

Dream Box  梦想盒

Prep time:  准备时间

Exercise time:  锻炼时间

MATERIALS:  材料：

STEPS:  步骤：

1. Take some time to identify one thing you would like to bring into your life.
   花点时间确定一件你想带入生活的事情。
2. Cut images and positive quotes from magazines to represent that desire and place them in your dream box.
   从杂志上剪下代表愿望的图片和积极的引语，并将它们放入梦想盒中。
3. Use the box as a holder for a special transitional object that brings you comfort throughout the day (such as a bracelet, charm, or stone).
   将盒子作为一个特殊的过渡性物品（如手链、吊饰或宝石）的收纳盒，它能给你带来一整天的舒适感。

Questions for Discussion:
讨论问题：

• If there were no limitations or fears, what would you wish for?
  如果没有限制或恐惧，你会有什么愿望？
• Do you believe you are worthy of receiving anything you wish?
  你相信自己有资格得到任何你想要的东西吗？
• What is stopping you from manifesting this desire now?
  是什么阻碍了你现在实现这个愿望？
• Can you think of an affirmation related to your dream that will build your confidence in making that dream a reality?
  你能想出一个与你的梦想有关的肯定句，让你树立实现梦想的信心吗？

Assemblage Art  拼贴艺术

BENEFITS:  福利：

Exercise time:  锻炼时间

MATERIALS:  材料：