This Article was written by Art Therapist & Guest Blogger, Nicole Rainey, ATR, LMHC.
Before we can understand why art is beneficial for anxiety, we must understand the root of anxiety better. Our body’s alarm systems go off when we feel anxious. Anxiety is rooted in the thoughts, feelings or sensations that we are losing control. When experiencing anxiety or even an anxiety attack, most mental health professionals will suggest a variety of grounding techniques. Grounding techniques help us re-focus on the “controllables” in our world.
Drawing specifically can be an extremely helpful tool in reducing anxiety as a grounding technique. Drawing provides a felt sense of control, meaning that when people draw they are not just thinking about being in control, they actually feel the control of their pens to the paper. Unlike other grounding techniques, drawing actually engages our body. This can help us feel in control much quicker than other grounding techniques that might involve visualization or thought processing.
Drawing is usually done with an art medium that we feel a great sense of control over like colored pencils or pens. While all art making can be therapeutic, some other artistic expressions like painting or working with clay can be so fluid, it can actually make us feel even more out of control. This is especially true if we have no formal training in art or are not being guided by an art therapist. But the control we get from drawing with familiar supplies such as pens and pencils can help us regain control in the midst of uncertainty.
For anyone who is going to try drawing next time they feel anxious, I would encourage them to focus on “the process” and not “the product.” What I mean by this is: focus on the lines, shapes or colors you’re using, don’t worry about making something pretty. Focusing too much on creating a masterpiece or a realistic image, can lead to frustration. If you tend to get too frustrated by drawing you might be a bit of a perfectionist and possibly setting the bar too high, focus less on making your drawing look “right.”
But for anyone who continues to get frustrated by the drawing process, coloring is a great alternative to reduce anxiety. Coloring offers similar benefits to drawing; except it often removes the frustration of trying to make your image look “right.” Coloring lets us focus solely on controlling one thing: the colors we use and how we use them. This level of focus or artistic flow helps decrease anxiety quickly. Using adult coloring books, or even coloring with your kiddos, can help reduce anxiety.
If you or someone you know struggles with frequent or severe anxiety drawing or coloring can help, but it is important to practice these strategies in addition to seeking out professional help. If you enjoy the artistic process, find an art therapist near you and they will be able to continue this therapeutic art process to reduce and manage your anxiety.
About Nicole Rainey: In addition to being a Licensed Mental Health Counselor and Registered Art Therapist, Nicole Rainey is the owner of Mosaic Creative Counseling, LLC. Mosaic is a group practice that provides creative therapies to children, adults, and couples. Mosaic Creative Counseling is located in Tallahassee Florida. For more information about Nicole visit: https://mosaiccreativecounseling.com/nicole-rainey For more information about Mosaic Creative Counseling visit our website: https://mosaiccreativecounseling.com
Example of Bilateral Scribble Drawing in Art Therapy