Anger or Hurt? Using Expressive Art to Explore Emotions That Are Difficult to Put Into Words

When Feelings Are Difficult to Explain

Have you ever felt angry but struggled to explain what was bothering you? Or found yourself reacting strongly to something, only to realise later that you were feeling hurt?

Emotions can be complicated. Anger may appear as frustration, irritation or an intense physical reaction. Hurt may show up as withdrawal, silence or a sudden need for distance. At times, these feelings overlap, making it difficult to identify what is happening internally.

For teenagers and adults who struggle to describe their emotional experiences, verbal expression can feel challenging. Finding the right words may take time, particularly when several feelings are present simultaneously.

Creative expression offers another route for emotional exploration.

Through expressive arts therapy, individuals can use colour, shapes, lines and simple mark-making to explore experiences that are difficult to communicate verbally. A drawing does not need to look beautiful or represent an identifiable object. The process of making marks can offer an opportunity to notice emotional responses and develop greater self-awareness.

In this article, we will explore how drawing can help you examine the difference between anger and hurt through a simple expressive art exercise.

1. Understanding the Difference Between Anger and Hurt

Anger and hurt can occur together, although they may involve different emotional experiences.

Anger is often associated with frustration, perceived injustice, unmet expectations, boundary violations or feeling powerless. It may create an urge to confront a situation, defend oneself or make something change.

Hurt is often associated with emotional pain following rejection, disappointment, criticism, betrayal or feeling misunderstood. It may create an urge to withdraw, seek reassurance or protect oneself from further emotional discomfort.

Consider these examples:

A teenager becomes angry when a friend excludes them from a group activity. Beneath the anger, they may be experiencing rejection.
An adult reacts irritably when their partner forgets an important commitment. Alongside the frustration, they may feel disappointed or unimportant.
A student responds defensively to feedback from a teacher. Their reaction may involve embarrassment or feeling inadequate.

These examples illustrate how anger can sometimes coexist with hurt.

Recognising this possibility can help individuals investigate their emotional responses with greater curiosity. It can also create space to consider what they need from themselves or others.

An important distinction: Anger does not always conceal hurt. Anger can be a primary emotional response in its own right, and hurt does not always lead to anger. Each person’s emotional experience is different.

2. Why Use Drawing to Explore Difficult Emotions?

Verbal communication is an important part of emotional processing, but it is not the only way to explore feelings.

Drawing provides a non-verbal form of expression. It allows individuals to experiment with visual elements without having to explain everything immediately.

In expressive arts therapy, creative processes can support emotional exploration by offering opportunities to externalise experiences, notice patterns and reflect on personal meaning.

Here are some ways drawing can support emotional awareness.

A. It offers an alternative to verbal expression

Finding words for an emotion can be difficult, particularly when someone feels overwhelmed.

Drawing offers an alternative starting point. A person might choose a dark colour, make repeated marks or fill an entire page without knowing exactly why.

The marks themselves do not have a universal meaning. Their significance comes from the individual’s own experience and interpretation.

B. It encourages emotional identification

When someone is invited to represent an emotion visually, they begin making choices.

Should the lines be straight or curved? Should the marks be heavy or delicate? Should the drawing occupy the entire page or remain within a small space?

These decisions can encourage reflection on how an emotion is experienced.

C. It creates space for self-reflection

Looking at two different drawings can help someone notice contrasts in their emotional experiences.

They might observe that one drawing feels more intense, while the other feels quieter. They may notice that one contains overlapping shapes, while the other has large empty spaces.

These observations can become useful starting points for conversation or journalling.

D. It allows personal interpretation

There is no prescribed colour for anger or hurt. Red does not always represent anger, and blue does not automatically represent sadness.

A person might associate yellow with frustration or black with emotional pain. Another person might choose bright colours for both experiences.

The individual’s associations are more meaningful than a fixed colour chart.

3. The Role of Colour, Shape and Lines in Emotional Expression

Visual elements can provide a starting point for exploring feelings. There are no universal rules governing how emotions should look, so encourage personal interpretation.

Here are some ways to experiment with different elements.

Colour: What colours do you associate with your emotions?

Choose colours based on your personal associations.

You could explore questions such as:

Which colour would you choose for anger?
Does hurt have a different colour?
Are there colours that represent more than one emotion?
Would you use several colours to represent conflicting feelings?

You might choose red for anger and blue for hurt, as demonstrated in this exercise. However, feel free to use completely different colours.

Lines: How does the emotion move?

Lines can offer an interesting way to explore emotional intensity and movement.

Try experimenting with:

Type of line	Questions for reflection
Sharp zigzags	Does this feel connected to frustration or tension?
Heavy, repeated strokes	What happens when you apply more pressure?
Soft, curved lines	Does this feel calming or comforting?
Broken, interrupted lines	Do these marks reflect uncertainty or emotional distance?
Overlapping lines	What happens when several feelings seem to coexist?
Long, continuous lines	Does this represent movement or release for you?

These are creative prompts rather than fixed interpretations. Allow the person creating the artwork to decide what each mark means.

Shapes: Does the emotion have a boundary?

Shapes can introduce another dimension to emotional exploration.

Angular shapes might represent tension or agitation.
Rounded shapes might feel softer or more contained.
Irregular shapes might represent confusion or uncertainty.
Large shapes might communicate a sense of intensity.
Small shapes might represent something that feels difficult to express.

Ask yourself whether the shape feels contained, open, restricted or expansive.

4. Expressive Art Exercise: Draw the Difference Between Anger and Hurt

Try this at home

This exercise is designed for teenagers and adults who want to explore emotional experiences through drawing.

You do not need previous art experience. A few basic supplies and a little time are sufficient.

Materials required

Two sheets of drawing paper.
Red, blue or any colours of your choice.
Markers, coloured pencils or oil pastels.
A quiet space where you can concentrate.

Estimated time: 10–15 minutes.

Step 1: Create your anger drawing

Take your first sheet of paper.

Think about a situation in which you experienced anger. You do not need to revisit an upsetting memory in detail. Choose a manageable experience or simply imagine what anger feels like.

Now consider:

Which colour comes to mind?
Would you use sharp or curved lines?
Would you press firmly or make light marks?
Would you fill the entire page?

Begin drawing.

Try using angular strokes, repeated marks, overlapping lines or any other shapes that feel appropriate.

Do not worry about creating a recognisable picture.

Step 2: Create your hurt drawing

Take your second sheet.

Think about a time when you felt hurt, disappointed or misunderstood.

Choose a colour that represents this experience for you.

Experiment with softer strokes, broken lines, curves or empty spaces.

You might find yourself drawing something completely different from your first artwork.

Allow that difference to emerge without forcing it.

Step 3: Place both drawings side by side

Now look at your two drawings.

Take a moment to observe them.

Consider the following questions:

Which drawing has heavier marks?
Where have you used more space?
Are there any repeated shapes or patterns?
Do the colours create different emotional responses?
Does either drawing feel more difficult to look at?

Avoid rushing to interpret what you see.

Step 4: Reflect on what you notice

Use these prompts to explore your experience further:

What surprised me about the way I represented anger?
Did my representation of hurt look different from what I expected?
Did I notice any similarities between the two drawings?
Is there something I would like to communicate but have difficulty expressing?
What might I need when I experience these feelings?

You can write your responses in a journal or discuss them with a trusted person or qualified therapist.

Remember: Your artwork does not need to reveal a hidden truth. It is simply an opportunity to explore your experience.

5. Watch the Demonstration: Feelings Without Words, Episode 2

Would you like to see how this exercise works visually?

I have demonstrated this activity in Episode 2 of the EducateAble YouTube Shorts series, Feelings Without Words.

Are You Angry or Hurt? Try This Expressive Art Therapy Exercise

Feelings Without Words | Episode 2 | EducateAble

Watch the YouTube Short

Watch the drawing demonstration and try the exercise yourself.

If you find the exercise helpful, share the video with someone who might enjoy exploring emotions through creative expression.

6. How to Use This Exercise with Teenagers and Adults

This activity can be adapted for individual reflection or used as a starting point for guided counselling sessions.

For teenagers

Teenagers may experience difficulty discussing emotional situations, particularly when they feel judged or misunderstood.

A drawing-based exercise can offer an alternative way to begin a conversation.

Suggestions for adapting the activity:

Allow teenagers to select their own colours and materials.
Avoid asking them to explain every mark.
Give them the option to discuss their artwork or simply keep it private.
Use open-ended questions rather than suggesting what their drawing represents.

For example, instead of asking, “Why did you draw angry lines?”, try:

“What do you notice when you look at these lines?”

This gives the teenager control over how much they wish to share.

For adults

Adults may benefit from using this exercise to explore emotional responses connected to relationships, workplace experiences or personal boundaries.

Consider using the drawings alongside reflective journalling.

For example:

My reflection

What happened before I experienced this feeling?
What did I need in that situation?
Was there a boundary I wanted to communicate?
What would help me respond differently in a similar situation?

These questions can support greater emotional awareness and encourage more thoughtful communication.

For counsellors and expressive arts practitioners

Practitioners can adapt this exercise as a creative prompt within an appropriate therapeutic setting.

Consider the following facilitation principles:

Explain that there are no correct or incorrect ways to represent emotions.
Obtain consent before inviting someone to explore a potentially difficult experience.
Allow participants to choose whether they wish to share their artwork.
Avoid interpreting colours or shapes on behalf of the participant.
Monitor emotional distress and offer grounding or a change of activity when needed.

The artwork should remain the participant’s own expression. The practitioner can facilitate exploration through curiosity and reflective questioning.

7. Art Materials to Support Your Emotional Expression Practice

You do not need expensive art supplies to begin exploring emotions through drawing. Basic stationery can be sufficient.

However, having a small collection of different materials can make experimentation more engaging.

Here are some supplies you could consider adding to your creative space.

1. Mixed-media sketchbook

Useful for experimenting with different drawing techniques, layering and mark-making. Choose paper that can accommodate your preferred materials.

2. Coloured marker set

Markers are useful for creating bold strokes, repeated patterns and contrasting lines. Water-based markers are a practical starting option.

3. Coloured pencils

Helpful for creating lighter marks, gradual shading and variations in pressure. They are particularly useful when exploring subtle differences in emotional intensity.

4. Oil pastels

Oil pastels allow bold, expressive strokes and layered colours. Their texture makes them useful for experimenting with pressure and broad mark-making.

5. Watercolour paint set

Watercolours offer opportunities to explore colour blending, transparency and fluid mark-making. They can be an interesting addition to a broader expressive arts practice.

Affiliate disclosure: Some links on this page may be affiliate links. If you purchase through them, EducateAble may earn a commission at no additional cost to you.

My suggestion: Start with a sketchbook and a basic marker set. You can introduce other materials as your creative practice develops.

8. What If Your Drawing Looks Nothing Like You Expected?

You might begin drawing anger and end up with soft, rounded shapes. Your representation of hurt might contain bold colours and heavy strokes.

That is perfectly acceptable.

There is no standard visual language for emotions. Your personal associations, memories and experiences influence the way you express yourself.

If your drawings look similar, consider exploring other aspects of the experience.

For instance:

Does anger feel more immediate?
Does hurt take longer to recognise?
Do both feelings create similar physical sensations?
Are there situations in which you experience both simultaneously?

You can also introduce another colour or shape to represent an emotion that emerges during the exercise.

Allow your exploration to remain flexible.

9. When to Seek Additional Support

Creative exercises can encourage emotional awareness, but they are not a substitute for professional mental health support.

If anger or emotional hurt is affecting your relationships, work, studies or daily functioning, speaking with a qualified mental health professional may help.

Counselling can provide a confidential environment to explore emotional experiences and understand recurring responses.

Expressive arts approaches can also be incorporated into counselling when appropriate, depending on the individual’s preferences and therapeutic needs.

If an activity brings up intense distress, pause the exercise. You can return to something grounding, such as noticing your surroundings or taking a comfortable break.

You do not have to continue exploring an emotion when you feel overwhelmed.

10. Continue Exploring Your Feelings Without Words

Anger and hurt are only two of the many emotions that can be difficult to communicate.

Creative expression offers opportunities to explore other experiences through visual forms.

You could experiment with questions such as:

What does anxiety look like when drawn?
Can you represent loneliness using shapes?
What colour would you choose for disappointment?
How would you draw the feeling of being overwhelmed?
What might relief look like on paper?

These prompts can become part of a personal creative reflection practice.

Frequently Asked Questions

1. Can drawing help with emotional expression?

Drawing can offer a non-verbal way to explore feelings. Colours, shapes and lines provide opportunities to represent emotional experiences and reflect on them without immediately needing to explain everything verbally.

2. What is expressive art therapy?

Expressive art therapy uses creative processes as part of therapeutic exploration. Depending on the approach, it may involve visual art, movement, music, writing or other expressive forms. The process can support emotional exploration and self-awareness.

3. How do you draw anger?

There is no single correct way. You might experiment with sharp lines, repeated strokes, overlapping shapes or bold colours. Choose marks that reflect your personal experience of anger.

4. How do you draw emotional hurt?

You could experiment with broken lines, overlapping shapes, empty spaces or colours that you personally associate with hurt. Allow your own interpretation to guide the drawing.

5. Do I need artistic skills to try expressive art exercises?

No. These exercises do not require drawing experience. Simple marks, lines and shapes are sufficient. The emphasis is on exploration rather than producing a finished artwork.

6. Can teenagers use expressive art exercises?

Yes. Adapt the instructions to their age and preferences. Allow them to choose their own materials and decide whether they want to discuss their artwork.

7. Can I use this exercise during counselling?

It can be adapted as a creative prompt within counselling, provided it is appropriate for the individual and facilitated with consent and sensitivity. The practitioner should avoid imposing interpretations on the artwork.

Final Thoughts: Give Your Feelings a Little Space on Paper

Understanding our emotional experiences can take time. Anger and hurt may feel closely connected, particularly when an experience involves disappointment, rejection or unmet expectations.

Drawing offers an opportunity to pause and explore these feelings in a different way.

You might discover that your anger looks different from what you expected. You might find that hurt is more difficult to represent. You might simply enjoy having a little space to create without needing to explain yourself.

Whatever emerges on the page, allow yourself to approach it with curiosity.

Your feelings deserve attention, even when you cannot find the words to describe them.

Enjoyed this exercise? Watch the EducateAble YouTube Short, try the drawing prompt and share this article with someone who might find creative emotional expression helpful.