Emotions can be messy, overwhelming, and sometimes impossible to put into words. But Caitlin Metz believes they don’t have to stay bottled up. In Feel Something, Make Something, she offers a way to process those emotions by thinking, talking, and turning them into something creative. Metz gently guides readers into starting a creative practice rooted in self-reflection, breaking the journey into two welcoming parts: The Feeling and The Making.

In The Feeling, she encourages deep inner exploration through intuitive tools like body maps and mind maps. This isn’t a rigid, step-by-step art manual. It’s more of a compassionate companion, helping you untangle complex emotions with curiosity and care.

And speaking of marks, one of the things I loved most was Metz’s choice to use “mark-making” instead of “drawing.” It shifts the focus away from skill and technique, making creativity feel open and accessible to everyone. No perfection required, just the simple act of making. She also acknowledges that we all approach creativity from different levels of experience and confidence, offering gentle reassurance along the way.

Then comes The Making, where it is packed with creative prompts, exercises, and practical ways to fit artistic expression into daily life whether through writing, drawing, or whatever feels right for you. The goal is to allow emotions to flow through art in an authentic way.

Beyond the words, the book itself is a piece of art. Metz’s illustrations and thoughtful design make every page feel like an experience, blending visual beauty with emotional depth.

Feel Something, Make Something is a book that nurtures both your emotions and your creative side. Encouraging, insightful, and visually stunning, it’s a beautiful reminder that making art isn’t about getting it right but it’s about letting it out.

Summary

Pausing to Listen

Sometimes creating feels like a chicken-or-egg dilemma: do you wait for inspiration, or do you simply start? The key is to begin even when you feel overwhelmed, anxious, tired, or irritable. Often, the act of creating itself clarifies your thoughts and helps you find direction.

Drawing and Mark-Making

Before we had words, humans communicated with images. Drawing allows you to explore ideas without fully committing to them. It helps your body express emotions or sensations that language alone can’t capture. Illustrating anxiety, for example, can give you the words you need to seek help. Even simple, repetitive marks can turn into meditative moments, and random notes scribbled hastily on napkins can later evolve into powerful, life-changing manifestos.

Mapping Your Feelings

Creative exploration involves two powerful practices: body mapping and mind mapping.

• Body Mapping: This practice involves observing sensations in your body and translating them into words, colors, textures, or images. Start by outlining your body, then fill it in based on what you sense internally. This gentle process connects you deeply to the ancient wisdom your body naturally holds.
• Mind Mapping: This technique empties the swirling, chaotic thoughts in your mind onto paper, helping you discover connections between your ideas and emotions. Mind mapping requires you to step back and observe, creating much-needed space between yourself and overwhelming sensations. No need to rationalize or control, simply mark down your feelings exactly where and how you sense them.

When your thoughts feel tangled and overwhelming, like a scribble of sticky spaghetti, transferring them onto paper without judgment can be soothing and clarifying. Writing slows your mind, allowing you to trace each thought patiently onto the page.

After releasing your mental clutter, step back. Give yourself room to breathe and then approach your notes with curiosity:

1. Find Patterns: Look for recurring themes or words, what feels especially urgent or important?
2. Notice Contrasts: Identify any conflicting ideas or feelings.
3. Spot the Missing Pieces: What haven’t you acknowledged yet?

Finally, integrate these insights from your body map and mind map into your life, art, beliefs, and actions. Whether it leads to newfound clarity or a fresh creative project, this final step turns reflection into meaningful action.

My Favorite Bits

Sometimes you have to start before you know where to begin

Caitlin Metz, Feel Something, Make Something: A Guide to Collaborating with Your Emotions

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Author: Caitlin Metz

Publication date: 18 July 2023

Number of pages: 160 pages

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