Life can be chaotic, noisy, and overwhelming. Sometimes, we don’t need words to process what’s going on inside — we need colour, texture, shapes, and a little creative space. That’s where art therapy exercises can be a game changer. You don’t have to be an artist to benefit from them; the goal isn’t to make “good” art — it’s to connect with yourself, let go, and find a little peace in the moment.
Here are 5 simple, no-pressure art therapy exercises you can try anytime to ease anxiety, calm your mind, and ground yourself:
1. The Scribble Release
How to do it:
Grab a blank sheet of paper and a pen, pencil, or crayon. Close your eyes (if you feel safe to) and start scribbling freely. Let your hand move without thinking about it — fast, slow, sharp, messy — whatever feels right. Then, open your eyes and take a moment to look at your scribble. Can you find shapes, patterns, or something hidden inside?
Why it works:
This is a fantastic way to release built-up tension and let your body express emotions without words. It’s great when you feel anxious, frustrated, or restless.
2. Colour Your Mood
How to do it:
Think about how you’re feeling right now. Choose colours that match your mood (bright, dark, soft, chaotic) and fill the page however you like — with lines, blocks, swirls, or just random marks.
Why it works:
It helps you become aware of your feelings and literally “see” them. Sometimes when we can visualise what’s going on inside, it feels lighter and less tangled.
3. Create a Safe Space Drawing
How to do it:
Imagine a place where you feel safe, calm, and at peace. It could be real or imaginary — a beach, a forest, a cozy room, or even floating in the sky. Draw it out with simple shapes or details. Don’t worry about how it looks.
Why it works:
Visualising a safe space is a powerful grounding tool. Your brain starts to associate the image with relaxation and comfort, making it easier to access that calm state when you need it.
4. Mandala Doodling
How to do it:
Start by drawing a circle. Then, slowly fill it in with repeating patterns, shapes, or symbols — spirals, lines, dots, flowers, anything that feels good. You can use colours too if you like.
Why it works:
Mandala-making is naturally meditative. The repetition of patterns helps soothe your nervous system and bring your focus back to the present moment.
5. Tear & Collage
How to do it:
Find some old magazines, newspapers, or scrap paper. Tear out images, textures, or words that catch your eye and glue them onto a blank page. No rules — just go with what feels right. You can make it messy or neat, themed or random.
Why it works:
The act of tearing and assembling something new can be surprisingly satisfying and symbolic — it’s a reminder that even when things feel broken or scattered, they can be pieced together in beautiful ways.
Quick Art Therapy Tips:
No pressure! This isn’t about being “good” at art.
Use what you have. Pens, markers, old receipts — it doesn’t matter.
Focus on the process, not the result. Let yourself enjoy the moment.
If emotions come up, pause and breathe. That’s part of the healing.
Make it part of your routine. Even 5 minutes a day can make a difference.
Art therapy isn’t about the art — it’s about you. These exercises can help you slow down, check in with yourself, and release whatever you’re carrying, even if just for a little while.
Add comment
Comments