I recently had the pleasure of hosting an informational event on the campus of Stony Brook University in Stony Brook, NY, discussing the psychological and physical benefits of expression (poetry, art, music, dance, and drama). The event was called
"Health and Creativity: A Night of Poetry and Wellness," and represented a dual effort between
the CHILL Peer Education internship program, which educates students on mental health issues on campus, and the
"Spoke the Thunder" literary magazine that I helped found.
The event entailed a lecture-style discussion, presenting the findings of a literature review in psychological journals, interspersed with poetry readings from students (myself included) and local performers. Though I knew there were benefits, I was sincerely surprised when I began compiling the information, reading through the literature, and gathering materials for inclusion in the event. I was so surprised, in fact, that I wanted to share what I found with others. Below, you'll find a break down of the information I presented and the sources from which I got the information. All the more reason for you to get out there and express yourself!
The first study I stumbled on was one that looked
at how poetry could be used to regulate the emotions of Iranian girls. The
researchers found that "the use of poetry as
an intervention technique plays a significant role in reducing signs of
depression, anxiety and reported stress" (Mohammadian, et al., 2011). As
will become clear with other sources, poetry can be used as an emotional
stabilizer, which shouldn't come as a surprise to anyone. Another incredible
article explored the relationship between humanities classes taken by
medical students and their abilities to empathize with their clients. Shapiro
& Rucker (2003) report: "Systematic research conducted on specific
aspects of the humanities medical student curriculum shows significant improvements
in self-reported empathy and attitudes regarding the usefulness of humanities
to ongoing professional development." Taking humanities courses, particularly
engaging in poetry writing, helped medical students to embody the experience of
their clients. In another study, looking at how poetry can be used to help
people cope with caring for family members with dementia, "The overarching
theme gleaned from the data was that of self-affirmation. […] A prototype
example of self-affirmation was the child caregiver who demonstrated less
depression and burden as the study progressed along with greater
self-transcendence and resilience… She noted that writing poetry as a
participant in the study affirmed her confidence in herself. She voiced renewed
faith that she could meet the challenges of care
giving" (Kidd, Zauszniewski, & Morris, 2011). Writing poetry
than could be used to build confidence and self-esteem. It also seemed to help
care givers become more in-tune with themselves in the writing process:
"As they did so, they became more aware of personal strengths and
weaknesses, ultimately becoming more accepting of themselves in the
process." In addition to these benefits, nine subthemes of
"achievement, catharsis, increased acceptance, greater empathy, reflection,
greater self-awareness, fun and creative, positive challenge, and helping
others" emerged. The researches also found incredibly moving results, such
as this: "One touching example was provided by a female caregiver
irritated by the constant meaningless laugh of her spouse. After she wrote a
poem about her feelings, she realized that his laugh was the only sound left to
her husband; suddenly, it became something to hold onto and to preserve."
Poetry, than, seemed to provide a means for people to slow down, appreciate
their surroundings, and reflect on their situation. A similar paper employed
poetry to help people surviving with severe illnesses (cancer particularly)
cope with their affliction. Rickett, Greive, & Gordon (2011) recorded
self-reports like this one: "A woman who had received treatment for breast
cancer said: 'I was doing nothing – virtually hibernating at home. Worried
about finances, worried about what I was going to do, because I had to retire
quickly ... and I thought it would at least give me a little bit of something –
something to hang my life on.' Afterwards she said: '[The course] gave
me greater determination to make something of it. Not just sit around and think
"well, my life is over", but "this in fact is a new beginning
and I can do new things and I can start off again'". Tying it in to
the previous study, medical practitioners and clinicians seem to be lacking in
a particular field of treatment: "One participant started the course 2
years after being diagnosed with endometrial cancer: 'One of the reasons I
wanted to do this writing, I feel like I need to draw more strength from within
... The oncologists are wonderful at what they do ... it’s about killing the
cancer cells and that’s really great, but there is also a place for having
those other contacts for healing the illness'. After the course, she said:
'[It was] really enriching, because I’ve missed working and ... it was
really nice going to do something and exercising your brain. ... Poetry has
given me an outlet to try to untangle some of the confusion within'".
Poetry, in some miraculous way, reconnects people with themselves, their world,
and their life, in ways few seem to appreciate, although, I think us poets have
known this all along. It can be used to connect and motivate people towards
common goals. Sargent (1979) perhaps put it perfectly in his examination of
poetry therapy in social work settings: "The members soon realize their
thoughts, their feelings are shared across time and across culture. They have a
common bond – not just with the writer but with each member of the group."
Music too seems to evoke something
within us, and I found a plethora of evidence to support this. One study
(Labbe, et al., 2007) compared participant's preferred genre of music for
relaxation, classical music, heavy metal, and sitting in silence. The findings
of the study were quite interesting: "Listening to self-selected and
classical music produced increased feelings of relaxation as well as sitting in
silence but not for the heavy metal condition. Listening to classical and
self-selected music elicited reductions in state anxiety after exposure to a
stressor. Interestingly, those participants who listened to heavy metal music
not only experienced greater levels of state anxiety but were even more anxious
after listening to the heavy metal music than when they were being
stressed." I personally find heavy metal to be quite soothing (hell, I've
fallen asleep to it!), though I sympathize with their participants.
Self-selected music also resulted in the lowest rating of anger among the
participants. So, if you're angry or just need to unwind, go listen to your
favorite music, you'll feel better. Probably the most comprehensive and
interesting article was a literature review itself, comprising a huge amount of
information on the psychological effects of music. Yehuda (2011)
wrote: "In more than half of the reviewed studies, a beneficial
effect of music was found. The type of music presented was soothing (i.e. 60–80
beats per minute), and in the majority of the studies [...], self-selected
music was used." The article contains all kinds of comparisons of how
music can effect our neurological functioning, such as the following: "One
example, of many, that demonstrates how music can influence neurological
functions is given in a report that the amplitude of a startle eye blink reflex
was larger and its latency shorter during unpleasant music compared with
pleasant music, suggesting that the defensive emotional system is modulated by
music (Roy et al. 2009). More profound effects are given in reports that
demonstrates that musical training enhances activation and development of
certain neuronal structures including cortex, amygdala, hippocampus and
hypothalamus and improves plasticity and neurogenesis (Boso et al. 2006; Fukui
and Toyoshima 2008; Hyde et al. 2009a, b)." The review also found that
cortisol, a neurostransmitter in the brain released in stressful situations, is
significantly reduced when exposed to music. Music also appears to play upon a
strange and compelling physical phenomena: "It seems that music promotes
relaxation via physiological and/or psychological entrainment. Entrainment is a
physics principle, in which two objects vibrating at similar frequencies tend
to cause mutual sympathetic resonance and vibrate at the same frequency.
Entrainment is achieved using music to directly elicit relaxation. Musical
stimuli and physiological processes (heartbeat, respiratory rate, blood
pressure, temperature, adrenal hormones) are composed of vibrations that occur
in a regular, periodic manner and consist of oscillations. Musical stimuli,
specifically rhythm and tempo, can be used as a synchronizer to influence
changes in physiological responses (i.e. heartbeat, respiration, blood
pressure) through entrainment (Thaut 2003)." Perhaps the strangest finding
I came across was a study that compared levels of negative emotions after
watching a humorous movie, listening to music, and performing aerobic exorcises
(Szabo, Ainsworth, & Danks, 2005). "The results of this experimental
study demonstrate that watching an episode of entertaining humorous video or
listening to new age music is at least as effective as a bout of moderate
intensity stationary cycling in improving affect by decreasing TMD [total mood disturbance]
which is an aggregate measure of negative affect." They researchers later
suggest it is better to watch a funny movie than to go out and ride a bike. The
last article I stumbled on compared the physiological responses of professional
singers and amateur singers as they performed (Grape, et al., 2003). "The
results indicated marked differences between professionals and amateurs with
regard to physiological and emotional states. The professionals were more
physiologically fit for singing, but did not experience the same well-being as
amateurs seemed to do. The amateurs experienced more well-being and were
clearly more enthusiastic. They also reported increased joy after the lesson,
which the professionals did not." This finding is likely due to the fact
that performers are concerned more with their performance than the actual act
of singing. It can be inferred, therefore, that singing in the shower is far
better for you than singing on stage.
Art, strangely, took some digging to
find significantly beneficial evidence. An art therapy group working with
schizophrenics reported that, "Most therapists stated that image making
helped ease personal difficulties through development of self-control
[...] and helped patients identify feelings [...] Less than half
[...] endorsed the view that a sense of mastery achieved through the
acquisition of new skills was a key mechanism of action" (Patterson, et
al., 2011). The creation of images for people with schizophrenia helps them
"to express difficult emotions, improve capacity to communicate with
others," a particularly hard act for them, "and supports the
resolution of internal conflict." Another article looked at a group of
at-risk adolescents as they worked together to build a city diorama out of
cardboard and other materials (Slayton, 2012). "The group became a mutual
exchange of respectful interactions—a community building a community—with the
art product as the container for both the said and the unsaid." It is an
incredible example of how art can be used to bring people together to solve
social issues and motivate others into making a difference in the world.
Photography (and even cinema) too can be a powerful tool in teaching people
understanding and appreciation by offering incite into a person's world-view.
Erdner & Magnusson (2010) found that, "Participants in the study […]
have reported that this technique has yielded a more profound level of
reflective thinking than interviews alone." The photos also assist the
therapist in gaining an understanding of how their client sees the world.
People suffering from severe mental illness also tend to lack verbal skills and
competence, and pictures can provide a window into the life they may not be
able to describe in detail. "Moreover, beautiful pictures stir deeper
elements of human consciousness than words do."
What about dance? It is not the first
thing that comes to mind when we say "expression," but dance is used
all over the world in the presence of high emotions. The following quote was
taken from an article that compared the benefits of Hatha Yoga and African
dance (though the specific dance style was not specified) to a biology class:
"As hypothesized, African dance and Hatha yoga significantly decreased
perceived stress and negative affect, compared to the biology class. Positive
affect was significantly increased in African dance, significantly decreased in
biology class, and did not change reliably in Hatha yoga" (West, et al.,
2004). Yoga itself can be seen as a form of expression, but coupled with African
dance, "these interventions aimed at reducing perceived stress may be
effective in reducing stress and distress." Lane & Hewston (2003)
explored mood changes following a modern-dance class. "Findings from the
present study show that dancers report mood enhancement following the Limon
style dance class as evidenced by increased vigor. […] The Limon dance
technique should lead to maximizing effect on mood benefits." One
important aspect of the study was that competition, as you can imagine, lead to
increased stress. Once again, undertaking different methods of expression seems
to be far more beneficial in the form of a hobby than a serious endeavor.
Drama, or acting in general, can also
be beneficial (to some). Many people have heard of music therapy or art therapy,
but drama therapy? We can define drama therapy as "… based on elementary
theatrical exorcises starting from easy, simple motor exorcises, voice
training, and ways of expressing emotions through a simple form of mime,
progressing to group mime. In addition to these exorcises, use is made of role
play, consisting of recreating daily life situations in which the patients are
able to practice difficult tasks with which they might be faced in real life.
[…] These activities play an important part in preparing patients for further
stages of therapy..." (Bielanska, Cechnicki, & Budzyna-Dawidowski,
1991). Psychodrama, a similar technique employed in psychotherapy, "is the
process of enacting and reenacting past concerns and imagining the situation
reoccurring in a present form, allowing patients to uncover thoughts and
feelings that may not be accessed solely through talk therapy. […] The acting
method aims to encourage communication, clarify issues, enhance physical and
emotional well-being, and foster skill development. As an action-oriented
technique or a clinical role-play, psychodrama provides a context in which
individuals examine habitual patterns of reacting to certain problems and
discover alternative ways to respond in a safe, supportive environment"
(Konopik & Cheung, 2013). In their study, they used psychodrama in a group
setting and found that being able to share your struggles with others allowed
for an opportunity to work through them, gain feedback, and receive social
support. Being able to reenact, relive, and change the outcome of something
that may have happened in the past gives people an opportunity to take control
of past events and to own them in the present. Indeed, participants
"learned that once their past responses were enacted in the here-and-now
environment, they could gain control of their feelings. Individual protagonists
discovered hidden personal strengths, leading to a perception of improved
self-esteem. As a group, the enactments helped these patients learn how past
issues influenced current functioning and enabled them to make a connection
between the two. Through their increased insight, the patients were able to
view their interpersonal conflict through a new perspective." Acting is
not just make believe - it is a process of coping, understanding, and control.
It provides a way for people to literally face their pasts.
1. Mohammadian, Y., Shahidi, S.,
Mahaki, B., Mohammadi, A. Z., Baghban, A. A., & Zayeri, F. (2011). Evaluating
the use of poetry to reduce signs of depression, anxiety and stress in Iranian
female students. The Arts in Psychotherapy, 38(1), 59-63.
2. Shapiro, J. & Rucker, L.
(2003). Can Poetry Make Better Doctors? Teaching the Humanities and Arts to
Medical Students and Residents at the University of California, Irvine, College
of Medicine. Academic Medicine, 78(10), 953-957.
3. Kidd, L. I., Zauszniewski, J.
A., & Morris, D. L.(2011). Benefits of a Poetry Writing Intervention for
Family Caregivers of Elders with Dementia. Issues in Mental Health Nursing,
32, 598-604.
4. Rickett, C., Greive, C., &
Gordon, J. (2011). Something to hang my life on: The health benefits of
writing poetry for people with serious illnesses. Australasion Psychiatry,
19(3), 265-268.
5. Sargent, L. (1979). Poetry
in Therapy. National Association of Social Workers, Inc.
6. Labbe, E., Schmidt, N., Babin,
J., & Pharr, M. (2007). Coping with Stress: The Effectiveness of
Different Types of Music. Applied Psychophysiol Biofeedback, 32, 163-168.
7. Yehuda, N. (2011). Music and
Stress. Journal of Adult Development, 18, 85-94.
8. Szabo, A., Ainsworth, S. E.,
& Danks, P K. (2005). Experimental comparison of the psychological
benefits of aerobic exercise, humor, and music. Humor: International Journal
of Humor Research, 18(3), 235-246.
9. Grape, C, Sandgren, M.,
Hansson, L., Ericson, M., & Theorell, T. (2003). Does Singing Promote
Well-Being?: An Empirical Study of Professional and Amateur Singers during a
Singing Lesson. Integrative Physiological & Behavioral Science, 38(1),
65-74.
10. Patterson, S., Debate, J.,
Anju, S., Waller, D., & Crawford, M. J. (2011). Provision and practice of
art therapy for people with schizophrenia: Results of a national survey.
Journal of Mental Health, 20(4), 328-335.
11. Slayton, S. C. (2012).
Building community as social action: An art therapy group with adolescent
males. The Arts in Psychotherapy, 39(3), 179-185.
12. Erdner, A. & Magnusson, A.
(2010). Photography as a Method of Data Collection: Helping People With
Long-Term Mental Illness to Convey Their Life World. Perspectives in
Psychiatric Care, 47, 145-150.
13. West, J., Otte, C., Geher, K.,
Johnson, J., & Mohr, D. C. (2004). Effects of Hatha Yoga and African
Dance on Perceived Stress, Affect, and Salivary Cortisol. Annals of
Behavioral Medicine, 28(2), 114-118.
14. Lane, A. & Hewston, R.
(2003). Mood Changes Following Modern-Dance Classes. Social Behavior And
Personality, 31(5), 453-460.
15. Bielanska, A., Cechnicki, A.,
& Budzyna-Dawidowski, P. (1991). Drama Therapy as a Means of
Rehabilitation for Schizophrenic Patients: Our Impressions. American
Journal of Psychotherapy, 125(4), 566-575.
16. Konopik, D. A. & Cheung,
M. (2013). Psychodrama as a Social Work Modality. Social Work, 58(1),
9.
