The Healing Power of Art: Exploring the Therapeutic Benefits of Drawing for Anxiety and Beyond

How to Use Drawing as a Coping Tool for Anxiety

Art therapy refers to the use of art for therapeutic purposes, including relief from anxiety and stress. Drawing and coloring can be effective tools for managing anxiety symptoms, and you don’t need to be an artist to benefit from art therapy.

The Benefits of Art Therapy for Anxiety

1. Stress Reduction: Engaging in drawing or coloring provides a space to distance yourself from unwanted thoughts and engage in an activity you can control. By focusing on the creative process, you divert your energy away from anxiety and experience a sense of calm. Research supports the stress-relieving effects of art therapy:

   • In a small 2007 study, participants who spent time drawing reported greater improvement in negative mood symptoms compared to those who only looked at art.
   • A 2016 study found that adults who participated in 45 minutes of art therapy experienced increased relaxation and lower levels of the stress hormone cortisol.
   • Mindful coloring activities have been found to alleviate test anxiety, a significant source of stress for students.

2. Mindfulness: Despite the desire to rid oneself of anxious thoughts, spending time with them can lead to their release. Mindfulness, the ability to stay present and connected to one’s thoughts and emotions, can aid in accepting and letting go of painful feelings. Through drawing or coloring, you focus on the creative process, enabling the drifting away of unhelpful thoughts. Additionally, the creative process promotes self-reflection and insight into the origins of anxious thoughts.

3. Interrupting Rumination: Drawing and coloring can distract from the repetitive looping thoughts often associated with anxiety. While fixating on worries may seem like a path to finding solutions, it often intensifies distress. Engaging in art provides a calming focal point, allowing you to ground yourself and find respite from racing thoughts.

4. Finding Flow: Flow is a state of optimal mental engagement and focus where you feel completely immersed in an activity, disregarding external distractions and troubling thoughts. This state promotes creativity, emotional well-being, and stress relief. Drawing and coloring are effective ways to enter a flow state, and you don’t need to possess specific artistic skills. Trying activities like creating and coloring mandalas, sketching simple designs, or meticulously outlining and coloring detailed illustrations can help you achieve a state of flow.

By incorporating drawing and coloring into your coping strategies, you can tap into the therapeutic benefits of art and find relief from anxiety. In the next prompt, we will explore practical tips and techniques to get started with art therapy for anxiety.

Techniques for Using Art as a Coping Tool for Anxiety

If you’re new to art or haven’t engaged in artistic activities since your school days, exploring art therapy for anxiety may feel a bit intimidating. Unlike structured art projects, art therapy focuses on the process itself rather than the end result. The following techniques are accessible and can help you express your feelings and stay present in the moment.

1. Doodling

• Keep a small notepad and a pencil or pen handy to doodle whenever anxiety arises or before facing a stressful situation.
• Doodling can help calm your mind and serve as an outlet for emotional overwhelm.
• The act of doodling may also allow you to express your thoughts and feelings through the shapes and lines you create.
• Simple symbols, abstract shapes like stars or swirls, designs that resonate with you, or elements from your everyday life can be great starting points for doodling.

2. Drawing or Sketching

• If you have more time and space, drawing or sketching can be an effective coping method.
• Use a sketchbook, recycled printer paper, or a roll of butcher paper to provide ample creative space.
• Start by putting pen to paper and allow your hand to guide your drawing without overthinking it.
• Notice how your artwork may begin to reflect your anxious thoughts, such as drawing boxes, cages, or locked doors if you feel trapped or worried about potential outcomes.

3. Coloring

• If creating sketches or doodles feels challenging, coloring pre-printed designs can offer similar benefits.
• Adult coloring books are available at bookstores and department stores, or you can find free designs online.
• Mandala coloring, in particular, has shown promise for anxiety relief due to its circular geometric design, often associated with meditation and representing the universe.
• Mandala coloring books or online printouts can provide a starting point, but you can also try creating your own mandala design.

By trying these techniques, you can leverage the therapeutic benefits of art to manage anxiety and promote emotional well-being. In the next prompt, we will delve into additional tips and strategies for incorporating art into your coping routine.

Tips and Tricks for Using Drawing as a Coping Tool for Anxiety

To make the most out of drawing or coloring for anxiety, you don’t need experience or artistic abilities, but rather an open mind and a willingness to experiment. Consider the following tips to enhance your art therapy experience:

1. Stay in the Moment

• Find a quiet and distraction-free space where you can dedicate 20–30 minutes to drawing or coloring.
• Create a calming atmosphere by playing relaxing music and turning off the TV or muting your phone.
• Practice mindful awareness by focusing on the sensations of the drawing materials in your hands. Pay attention to the sound and feel of your pencil, crayon, or pastel as it moves across the paper. Notice the texture of the paper—whether it’s rough, smooth, or cool.

2. Embrace Imperfections

• Avoid the urge to constantly go back and erase or worry about the quality of your drawing.
• Let go of judgments about whether your drawing is good or bad, or if the proportions are accurate.
• Instead of striving for realism, allow your drawing to evolve organically and embrace imperfections.
• Remember that the purpose of the art is to manage anxious thoughts, and the process itself is more important than technical skill.

3. Use Familiar Materials

• While coloring books can be beneficial, you don’t need to invest in new materials if you’re already accustomed to doodling.
• Your favorite pen and scratch paper are sufficient for your personal art therapy practice.
• Focus on creating art that is meaningful to you, without worrying about it looking pretty or perfect.

The Bottom Line

Art therapy offers an important avenue for understanding emotional expression and experiences. Drawing, coloring, and other art therapy approaches can be valuable tools for coping with anxiety symptoms. However, it’s important to note that art therapy may be most effective as part of a comprehensive treatment plan that includes other therapeutic modalities. If you experience serious or persistent anxiety, consulting a trained therapist can help you explore additional treatment options.

In the next prompt, we will discuss the potential benefits of art therapy beyond anxiety and how it can contribute to overall well-being.