5 Simple Art Exercises for Managing Anxiety
5 Simple Art Exercises for Managing Anxiety
Anxiety can feel overwhelming, making it difficult to think clearly or find calm. As an art therapist, I've seen how creative activities can provide immediate relief by engaging your mind and body in the present moment. Here are five simple exercises you can try at home.
1. Zentangle Patterns
Zentangle is the practice of drawing repetitive patterns. It's meditative, calming, and requires no artistic skill.
How to do it:
Why it works: The repetitive motion activates the parasympathetic nervous system, helping your body relax.
2. Color Breathing
This exercise combines art with breathwork, two powerful anxiety-reducing tools.
How to do it:
Why it works: Combining visualization with creative expression and deep breathing provides multi-layered anxiety relief.
3. Scribble Release
When anxiety feels like pent-up energy, this exercise helps release it physically.
How to do it:
Why it works: Physical movement releases tension, and using your non-dominant hand bypasses your critical brain.
4. Mandala Coloring
Coloring mandalas is one of the most accessible and effective anxiety-relief activities.
How to do it:
Why it works: The circular, symmetrical nature of mandalas is naturally calming, and the focused activity quiets anxious thoughts.
5. Gratitude Collage
Shifting focus to gratitude can interrupt anxious thought patterns.
How to do it:
Why it works: Gratitude practices rewire the brain toward positive thinking and reduce anxiety over time.
Making It a Practice
Try incorporating one of these exercises into your daily routine, especially during moments of high stress. Remember, there's no "right" way to do these—what matters is the process and how it makes you feel.
If anxiety is significantly impacting your daily life, consider reaching out for professional support. Art therapy can be a powerful complement to other mental health treatments.
— Divya Batra Masiwal, MA Clinical Psychology, Art Therapist & Psychotherapist
About Divya Batra Masiwal
MA Clinical Psychology | Art Psychotherapist, Counselor, Life Coach
Divya combines her background in Business Economics, Master's in Clinical Psychology, and 11+ years of dynamic experience at nonprofits to offer a unique approach to art therapy and psychotherapy. She's dedicated to bridging gaps in Indian mental health by making therapy accessible, culturally sensitive, and creative—honoring both evidence-based methods and the healing power of artistic expression.