"The Stinging Mind"- conceptual self portrait about anxiety, 2023
Do you ever feel like there's a nest of angry wasps buzzing inside your head? The constant hum of worry, the sharp stings of fear – I get it- it can be utterly exhausting. While anxiety can be incredibly debilitating, it's important to remember that it had an adaptive purpose for our ancestors. Anxiety was meant to alert us to danger, to protect us in a world full of potential threats. But in the modern world, those threats might be an overflowing email inbox rather than an actual predator.
So, how can we soothe the constant buzz of anxiety and prevent worrisome thoughts from stinging us? Therapeutic self-portrait photography (and art therapy in general) offers a unique and creative way to explore these complex emotions.
Your Internal Buzz as Visual Language
Think of self-portraits as a way of giving your anxiety a tangible form. What does that inner wasp nest look like to you?
The physical sensations: If your anxiety manifests as tightness in the chest, try recreating that feeling in a self-portrait with your body contorted, or with a tight crop that emphasizes the area of tension.
The mental chaos: A blurry, out-of-focus self-portrait, or one with multiple images layered on top of each other, can mirror the overwhelming feeling of a racing mind (and can be fascinating from an artistic photography standpoint).
Symbols of your triggers: If social situations set off the wasps, stage a self-portrait surrounded by a crowd (even using dolls or mannequins), portraying yourself as small or vulnerable.
From Chaos to Understanding
The act of creating these anxiety-focused images isn't about making 'pretty' art. It's about externalizing your experience. Once it's out of your head and in the form of a photograph, you gain a bit of distance which will help you in the process of detaching from your worries. This is where mindfulness photography comes into play.
Here's where the therapeutic process begins:
Name your worries: What kind of anxiety do you experience? Social anxiety, generalized worry, panic attacks? Giving it a name can help you start to understand it better. If it helps you, transform these worries into characters and name them! For example, is your generalized worry an old nagging woman named Prudence, or your social anxiety a jittery gremlin called Twitch?
Look for patterns: Are there recurring symbols or themes in your anxiety-focused self-portraits? Do you often find yourself hunched over or surrounded by darkness? Do sharp objects or harsh shadows keep appearing? These could offer clues about your specific triggers or thought patterns.
Challenge those thoughts: Once your anxiety has a visual form, it's easier to look at it objectively and start to question the negative thought patterns. If your self-portraits always depict you as tiny and alone, challenge that thought. Are you really powerless, or are there times you feel strong and capable?
Photography as Mindfulness
Even without deep analysis, self-portraits can be incredibly grounding. Setting up the shot, focusing on lighting, posing – these actions force you to be present in the moment rather than lost in a whirlwind of worry.
Seek Support
If you're struggling with anxiety, combining self-portraiture with professional therapy provides even greater benefits. A therapist can help you unpack your self-portraits and develop healthy coping mechanisms.
Remember, It's Not About Perfection!
Your photos don't need to be technically masterful. Your camera is as a tool to help you quiet the buzzing mind, with every self-portrait or photo you take. This is not a quick fix, but rather an ongoing process with both ups and downs.
If you'd like to get started and don't know how to begin, email me at [email protected], and let's have a chat! I'd be glad to guide you in the process of healing, self-discovery, and self-expression using self-portrait photography!
Also, don't forget to check out my Self-Portrait Therapy Worksheets for Anxiety if you want to explore your emotions in a fun and insightful way through self-portraits!