The Bridge of Constellations: Healing Cognitive Distortions Through Collage Art

-Hemali Koringa

In my PhD program, we recently explored the role of Art Therapy in healing cognitive distortions. These are persistent, inaccurate voices in our heads. They eat away at our self-esteem. A vital part of our training is to experience the activity ourselves before facilitating it for clients.

The Two Jars: Confronting the Voices Within

I started by painting two distinct jars on an A3 sheet. One was Red for distortions. The other was Green for positive truths.
The Red Jar (The Voices of Distortion):
This jar was filled with the heavy “voices.” They have been negatively influencing me. These voices were either planted in me or born from my weak self-esteem. I wrote these voices in my head on circles and stuck them inside: I am no longer intuitive. I can’t do business. I have no style. I am an “empathy-less” person. I have everything, yet I have nothing. I am sluggish. I won’t be able to diet.
The Green Jar (The Voices of Truth): By contrast, my green jar felt lighter. It held only six core beliefs. I am a lucky girl. I am creative and resourceful. I explain things very well. I am a great planner. My gut feeling is really strong.

The Paradox of “I Understand”

I discovered that the words “I understand” sat in both jars. In the green jar, it meant I am empathetic and patient with others. In the red jar, it meant that because I understand too much, I fail to take a stand for myself. As a result, I let people take advantage of me.

Building the Bridge of Neuroplasticity

The next step was to build a bridge between these jars. It involved a MindShift to heal the distortions. This helped recognize they aren’t completely true. I wanted to represent neuroplasticity as a beautiful, natural change.
The Zodiac Connection:
I turned to the horoscope page and its 12 zodiac signs. The shifting constellations represent the beautiful cycles of energy we embrace every month. I arranged them as my bridge. I began with my sign, Aries, which is the red side. It ended with my daughter’s sign, Pisces, the green side. As I did, I thought of the people under these signs who provide me with strength.

Below the Bridge: The Imagery of Vitality

The lower part of my page is painted in blue. It became a space for images that represent “getting up and coming alive.” Healthy Habits: A cat in a sari dancing. There is also a bag of fruits and vegetables. Plus, someone is doing push-ups to reclaim a body I have neglected. Leadership & Pride: A photo of Prime Minister Narendra Modi. The emblem of India is also featured. Additionally, there is a group-held trophy representing collaborative winning. Connections: The word “inter-act” (divided), a costly watch dial, and a profile of a woman representing serenity. The Center: A picture of Lord Krishna, with the words “Mere Krishn,” grounding the collage in a “Calmer Soul.”

Above the Bridge: The Manifesto of Param Value

On the uncolored upper half of the page, I arranged newspaper cutouts. They formed a continuous statement of my vision. It reflects Param value: I strive to live by my supreme beliefs. I do this irrespective of what others have made me believe. I feel more human than ever before. I am connecting with myself as a human. I am not just a machine working for others. Investment build above leisure: Learning financial stability before indulging in leisure. Explore every angle: Traveling to strengthen my brain and perspective. Ambitions meet ground reality: Staying grounded while reaching high. Education is as important as parenting. I am valuing my PhD growth as much as my role as a mother. I am helping my daughter build her own life without my emotions being a barrier. Ethic over optic: Choosing human ethics over how things simply “look.” Make Dawn happy hour: Celebrating life with loved ones and practicing the early-rising habit for health. Unlock an immersive experience: Embracing spiritual processes that feel amazing. Gallop beyond barriers: Giving myself permission to do what I have feared.
I closed the manifesto with a powerful global news clipping. It highlights a quiet cultural shift. People are choosing effort and intentions over seamless one-tap convenience. They add friction to regain discipline, control, and deeper engagement. This collage is my commitment to that shift.

The Science of the Shift: How This Activity Heals Your Mind

As an Art Therapist, I don’t just see paper and glue; I see the brain reorganizing itself. This activity is a powerful tool for mental clarity because it uses three key psychological principles:

1. Externalizing the Internal

Most of our “cognitive distortions” are those mean voices that say “I’m an impostor” or “I’m not intuitive”. They live in a chaotic tangle inside our heads. When you write them down, you create a bit of distance. By putting them in a Red Jar, you further transform them into “an object you can look at”. This distance makes them easier to challenge.

2. Neuroplasticity: The Bridge of Change

Your brain is like a muscle; it can be “rewired” through a process called Neuroplasticity. When I chose the 12 zodiac signs to represent my bridge, I wasn’t just being artistic. I was giving my brain a visual “pathway” to follow. Every time I look at that bridge, I train my mind. I move away from the Red Jar (distortion). I move toward the Green Jar (truth).

3. Visual Cognitive Restructuring

In Modern Psychology, “Cognitive Restructuring” means identifying a negative thought and replacing it with a balanced one. Doing this through collage helps it stick better. For example, seeing Lord Krishna at the center of my vitality images provides a “spiritual anchor.” Logic alone cannot provide this.

Linking my PhD education to my role as a mother (parenting) helps resolve the “guilt” that often fuels cognitive distortions.

4. The “Holding Environment”

The uncolored white space where I placed my manifesto acts as a “Holding Environment.” In therapy, this is a safe, calm space. Here, you can state bold truths like “I feel more human than ever before” without fear of judgment.

By the end of this activity, the “machine” that was only working for others is gone. A human being replaces the machine. She lives by “Param Values”—her own supreme truth.

Reflection: Crossing the Bridge of Change

I am answering these for myself to ensure my next board isn’t just a collection of “wishes,” but a roadmap of Intentional Effort:

1. On the “Param” Values: Which of these ten statements feels like the “North Star” for INCAT? If I could only live by one for the next decade, which would it be and why?
2. On Personal vs. Professional: How can I merge the image of the “Empathy-less Mom” (Red Jar) into reality? “Education is as important as parenting.” What does a “strong life” for my daughter look like when I lead by my own academic excellence?
3. On Ethics and Optics: We live in a world of “seamless convenience.” What specific “friction” or hard work am I willing to commit to? How can I maintain my ethics over optics in my PhD research?
4. On the Bridge of Strength: My bridge was built on the strength of people from all 12 star signs. Who are the primary “Leaders” and “Collaborators” I need to invite into my network to move from “Vision to Impact”?
5. On Vitality: “Dawn is my happy hour.” What is the first ritual I perform as a “Creative and Resourceful” leader? How do I ensure my body is no longer neglected?

The Psychology Behind the Activity (Simple Explanation)

Visual Cognitive Restructuring works by taking abstract, painful thoughts and turning them into physical objects (the jars). By constructing a Bridge made of universal cycles (Zodiac), we tell our brain that change is not just possible. It is natural. Our identity is at the center of “Excellence” and “Ethics.” This positioning creates a Holding Environment. As a result, ambitious goals feel safe and grounded.