【
藝術紓壓小遊戲4｜製作你的情緒能量卡
】
如果你的心理能量是一張充電卡，今天你想為它注入什麼顏色
？
經過了一個月的覺察，最後一週，我們來為自己製作一張「情緒能量補充卡」：
1. 挑選 1-2 種能讓你感到「被充能」或「被撫慰」的顏色（例如：帶來平靜的藍色、充滿活力的黃色、代表療癒的綠色）。
2. 在小卡片上隨意塗上你想「注入」的顏色。
3. 
在卡上寫下一句給自己的溫暖叮嚀，例如：「你已經做得很好」、「累了就休息一下」。
4. 
把這張卡片放在辦公桌前或皮夾裡，需要時拿出來看一眼。
藝術紓壓不只在於情緒的釋放，更在乎滋養自己
。記得，你的身心健康，永遠值得被優先對待。
——————————————-
【Art Stress-Relief Game 4｜Create Your Emotional Recharge Cards 】
If your emotional energy were a *recharge card*, what colors would you choose to fill it with today ?
After a month of slowing down, noticing our emotions, and reconnecting with ourselves, let’s end the series by creating a personal “Emotional Recharge Card”—a small reminder of what helps restore your inner energy.
1. Choose 1–2 colors that make you feel comforted, refreshed, or energized—perhaps calming blue, uplifting yellow, or soothing green.
2. Fill your card with these colors in any way you like. There’s no need to create a perfect picture, simply express the energy you want to carry with you.
3. Add a kind message to yourself, such as “You’re doing better than you think” or “It’s okay to pause and rest when you need to.”
4. Keep your card somewhere close, such as on your desk or in your wallet. Whenever you need a little encouragement, take it out and give yourself a moment to reconnect.
Art-based stress relief isn’t only about letting emotions out, it’s also about filling yourself back up . As you care for others and navigate your daily responsibilities, remember to care for yourself, too. Your well-being is worth making space for.
【藝術紓壓小遊戲3｜繪畫個人安全圈
】
你會在工作和人際關係中，為自己的心留一個「請勿打擾」的空間嗎？
我們常為了配合別人而模糊了自己的界線，但不斷後退的界線往往會使自己在關係中感到疲累。今天試試畫一個「個人安全圈」，為自己劃定關係界線：
1. 在紙上畫一個大圓圈。
2. 
圓圈內部：填上能讓你感到安心、放鬆的元素（如：喜歡的顏色、一杯熱茶、溫暖的圖案）。
3. 
圓圈外部：寫下或畫出你目前想阻擋在外的壓力源（如：過度的期待、休假時的訊息通知）。
4. 
告訴自己：這個圓圈內部是屬於你的安全領域，你有權力保護它。
學會劃定界線，不是要讓自己變得冷漠，而是為了建立更長久、更健康的關係
。
——————————————————
【Art Stress-Relief Game 3｜Draw Your Personal Safe Circle 】
Do you make space for a personal “Do Not Disturb” zone in your work and relationships?
We often blur our own boundaries to accommodate others. But when we keep pushing our boundaries further back, we may gradually feel drained and overwhelmed. Today, try drawing a “Personal Safe Circle” to visualize and define the boundaries that help you feel safe and at ease:
1. Draw a large circle on a sheet of paper.
2. Inside the circle: Fill it with things that make you feel safe, calm, and relaxed. Such as your favorite colors, a warm cup of tea, or comforting patterns.
3. Outside the circle: Write or draw the sources of stress you would like to keep out for now. Such as unrealistic expectations or work notifications during your time off.
4. Remind yourself: This circle represents your personal safe space. You have the right to protect it and decide what you allow in.
Setting boundaries doesn’t mean becoming distant or uncaring. It means making room for yourself, so you can build healthier and more sustainable relationships .
【藝術紓壓小遊戲2｜心靈拼貼師
】
在工作中，我們常追求完美與秩序，但突如其來的變化總讓人覺得被打亂。當事情不如預期時，與其抵抗，不如接納並允許自己一時的混亂。同時，通過觀察混亂之中的事情走向，重新調整步伐，反而有機會創造出新的可能性。
在藝術治療中，「拼貼」是一個非常有力量的過程：
1. 
把代表煩惱或不順利的舊紙張用力撕碎（享受撕紙時的物理宣洩感）。
2. 
將這些看似破碎的碎片，重新排列組合，貼出一幅屬於你的新圖案(例如一朵花)。
破碎不代表毀壞，往往是全新組合的開始
。接納當下的混亂，你隨時都有將生活「重新拼貼」的選擇權。
——————————————————
【Art Stress-Relief Game 2｜The Mindful Collage Artist】
At work, we often strive for perfection, structure, and control. Yet unexpected changes can quickly disrupt our plans and leave us feeling unsettled. When things don’t go as expected, instead of fighting against the uncertainty, we can give ourselves permission to pause, accept the moment, and allow some space for things to unfold. Sometimes, by observing the possibilities within the mess and adjusting our steps along the way, we may discover a new direction we hadn’t imagined.
In art therapy, “collage-making” can be a meaningful way to explore this process:
1. Tear it apart: Take some old pieces of paper and tear them into pieces, letting them represent your worries, frustrations, or things that haven’t gone as planned. Enjoy the sense of release that comes with each tear.
2. Put it back together: Take these seemingly broken pieces and rearrange them into a new image (such as a flower), creating something that is uniquely yours.
Broken pieces don’t always mean something is ruined, they can be the starting point for something entirely new . You don’t have to make sense of the mess right away. Sometimes, accepting where you are is the first step toward discovering where you can go next. When life feels a little scattered, remember: you always have the choice to re-collage your story.
【藝術紓壓小遊戲 1｜3分鐘隨心塗鴉】
工作壓得你喘不過氣，卻不知道該從何說起？有時候，我們習慣把情緒壓在心內，直到腦袋過載，壓抑的情緒就會通過身體發出警號。
今天不妨試試這個不需要任何美術基礎的「3分鐘隨心塗鴉法」：
1. 
拿出一張白紙和一支筆（彩筆、原子筆皆可）。
2. 
閉上眼睛，深呼吸，感受體內那股壓力或焦慮的強度。
3. 隨心所欲地在紙上用力塗鴉、畫線，快、慢、用力、輕柔都可以，完全不用思考形狀。
4. 
睜開眼，看看這張屬於你此刻情緒的「地圖」，然後深呼吸，撕掉或保留它。
創作沒有對錯，給情緒一個出口——通過線條畫出來，就是照顧自己的第一步。今天下班後，給自己3分鐘自由揮灑的創作時間吧！
——————————————————
【Art Stress-Relief Game 1｜Three-Minute Freestyle Doodle】
Feeling overwhelmed at work but struggling to put your emotions into words? We often bottle up our feelings until our minds become overloaded, and eventually, our bodies begin to signal that something isn’t right.
Take just three minutes today to try this simple Free Doodling exercise. No artistic skills are needed:
1. Take a blank sheet of paper and a pen (colored pens, markers, or a ballpoint pen all work).
2. Close your eyes, take a few slow, deep breaths, and notice the stress or anxiety you’re carrying in this moment.
3. Let your hand move freely across the page. Scribble, draw lines, press hard or softly, move quickly or slowly, and simply follow the flow without judging or planning what to create.
4. Open your eyes and take a moment to observe the unique “map” of your emotions. Then take one more deep breath, and decide whether you’d like to keep it or tear it up.
There is no right or wrong in creative expression. Sometimes, giving your emotions a way out through simple lines is the first step toward caring for yourself. After work today, gift yourself *just three minutes* to create freely, release what you’ve been carrying, and give your mind a chance to breathe.