Specific art therapy exercises can help you cope with anxiety symptoms.
If you believe this creative therapeutic approach is for only “artsy” people, you may be surprised to find out that’s not the case. In fact, being rather unskillful in artistic expression may make this experience more fun and cathartic.
According to a systematic
The American Art Therapy Association (AATA) defines it as “an integrative mental health and human services profession that enriches the lives of individuals, families, and communities through active art-making, creative process, applied psychological theory, and human experience within a psychotherapeutic relationship.”
Art therapy combines psychological therapy with art-making, such as painting, drawing, sculpting, and clay modeling, to help people manage stress and express themselves without verbal communication.
“Different studies and research [show] that when we engage in art-making, it helps the neurological system relax. Brain chemical levels will decrease and bring about relaxation for many people, which also helps the nervous system calm down,” says Margaret Carlock Russo, EdD, LCAT, ATR-BC, ATCS, president of the AATA.
“When a significant event happens in someone’s life, it’s hard to express your feelings. Art therapists have the ability to know what creative suggestion might help someone with a particular issue,” she adds.
Art therapists are credentialed mental health professionals who are licensed in some states. They are trained in psychotherapy and ways to use art media and creative processes to help people cope with mental health challenges.
Carlock Russo says art therapy is not only for “creative” or “artsy” people.
“In our society, art-making is understood as something that only certain people are able to do if they have talents. However, when it comes to art therapy, no experience is needed. Anyone can do it,” she says.
Engaging in art therapy is not about creating artwork that is aesthetically pleasing, she adds.
“Rather, it’s about the message in a piece [of art] and a story the person tells about that piece. We are not interested in helping someone become a better artist. We are interested in helping them express themselves utilizing graphic imagery or creative expression in some way,” explains Carlock Russo.
When people experience anxiety, they are overwhelmed with negative thoughts and worry.
The Anxiety and Depression Association of America (ADAA) defines generalized anxiety disorder (GAD) as the persistent and excessive worry about things that otherwise don’t appear to have a reason for concern.
When a person practices art expression during art therapy, the intention is to interrupt and distract them from ruminating thoughts or emotions that are overwhelming them.
“We get people to stop and focus on one thing. People can also do this with deep breathing and other strategies, but art-making can be an easy, accessible way to do this, too,” says Carlock Russo. “Art expression also provides sensory input in other ways because you are touching materials, and it also [initiates] the release of stress from the playfulness of it all.”
“You can engage in doodling or coloring or collage, which may calm and distract you from the overwhelming focus of the panic attack,” Carlock Russo explains.
In fact, a Dutch randomized-controlled trial looked at the effectiveness of art therapy in females ages 18 to 65, diagnosed with generalized anxiety disorder, social anxiety disorder, or panic disorder, with moderate to severe anxiety symptoms.
The study found that art therapy had these benefits:
- reduction in anxiety symptoms
- increase in subjective quality of life
- improvement in accessibility of emotion regulation strategies
- long-term effects that were present during a 3-month follow-up
Carlock Russo says the art therapy that occurs with a qualified art therapist may encourage you to delve deep into emotions. To experience the complete therapeutic effects of art, consider reaching out to a trained and credentialed art therapist.
However, she says the following exercises can provide immediate relief when feeling anxious and can be done on your own.
Embrace coloring books
Because coloring books set the expectation of what to color, Carlock Russo says many people are not intimidated by them.
“There’s an outline, and it’s controlled, so you don’t feel the anxiety of not knowing how to draw. Plus, they’re easy to carry around,” she says.
Make mandala art
Mandala artwork is made of circular objects and designs. The boundaries of the graphics can give a sense of control and calmness, says Carlock Russo.
“There is also something rhythmic about working in a circle. You can even draw your own circles without mandala art. In fact, I start a lot of sessions by having people draw circles on paper,” she says.
Write in a gratitude journal
To take a break from ruminating thoughts, consider writing down things and people you are thankful for.
Carlock Russo suggests writing stream of thoughts, structured ideas, or poetry, if you are inclined.
“Do what feels easy. The quality doesn’t matter,” she says.
Scribble on paper
The freedom of scribbling can take away the expectation of drawing something well. In a sense, how you scribble can resemble your emotions.
“If your lines are tangled on the paper, that could show nervous energy getting out or lack of focus. If you are pressing hard, maybe you are releasing energy or tensions you are feeling,” says Carlock Russo.
Create affirmation cards
Turn an old deck of cards or index cards into intention cards. Start by covering one side with scraps of tissue paper, colored paper, stickers, or stamps. Then print out affirmations or write them at the top of the card with a marker.
“Write something positive to yourself. Even if it’s one word like ‘breath,’ or a short phrase like, ‘I am strong.’ These are great to leave around your house or carry with you,” says Carlock Russo.
Craft a peaceful collage
Making a collage of a place that makes you feel safe and at ease, like the beach or mountains, can help calm you at the moment.
“By creating it, you are bringing yourself to that place in a way and distracting yourself from all the anxiety,” explains Carlock Russo.
While expressive arts therapy and art therapy overlap, expressive arts use visual arts and other art forms like music, dance, and drama.
“Therapists trained in expressive arts might have someone create an image with a collage and then write a narrative about that image,” Carlock Russo says, “and then maybe use music to write a song about it, so working with the imagery and emotions of expressions of the person, but with a variety of creative ways.”
Art therapy can help relieve anxiety symptoms by calming your nervous system and distracting you from ruminating thoughts. To find an art therapist near you, visit the American Art Therapy Association’s Art Therapist Locator.
The Anxiety and Depression Association of America has more information about therapy.