5 Simple Art Therapy Exercises to Reduce Stress & Anxiety

Introduction

Stress and anxiety are part of everyday life, but when they build up, they can affect our mood, energy, and overall well-being. Art therapy offers a simple and effective way to relax and release emotions, even if you don’t consider yourself an artist.

The best part? You don’t need any special skills or fancy materials. These five art therapy exercises are easy to do at home and can help you unwind, reduce stress, and reconnect with yourself.

1. Scribble Drawing – Release Tension 🎨

What You Need:

• A blank sheet of paper

• A pen, pencil, or crayon

How to Do It:

1. Close your eyes and take a deep breath.

2. Hold the pen loosely and scribble freely for 30 seconds—no control, no plan, just let it flow!

3. Open your eyes and look at your scribble.

4. Try turning it into a shape, an object, or an abstract design.

✔ Why It Helps:

• Releases built-up tension and loosens up the mind.

• Helps externalize stress in a physical, visual way.

2. Mood Coloring – Express Your Emotions 🌈

What You Need:

• A coloring book or blank paper

• Colored pencils, crayons, or markers

How to Do It:

1. Choose a color that represents how you feel right now.

2. Fill a blank space with that color—don’t worry about perfection!

3. Add shapes, patterns, or even words to express your emotions visually.

✔ Why It Helps:

• Helps identify and process emotions without needing words.

• Brings a sense of calm and focus through repetitive movements.

3. Draw Your Safe Space – Find Comfort 🏡

What You Need:

• A blank sheet of paper

• Markers, colored pencils, or paints

How to Do It:

1. Close your eyes and think of a place where you feel calm and safe.

2. Imagine the details—the colors, the sounds, the atmosphere.

3. Draw or paint your safe space, adding textures, symbols, or anything that feels comforting.

✔ Why It Helps:

• Creates a visual anchor for relaxation when stress arises.

• Encourages a sense of grounding and emotional security.

4. Mindful Mandala Drawing – Reduce Anxiety 🌀

What You Need:

• A blank sheet of paper

• A pencil or marker

How to Do It:

1. Draw a large circle.

2. Inside the circle, start from the center and create repeating patterns—lines, dots, waves, shapes.

3. Let the pattern flow naturally, without planning.

4. Focus on the rhythm of your drawing and your breathing.

✔ Why It Helps:

• The repetitive patterns create a meditative state.

• Helps calm an anxious mind by encouraging focus and relaxation.

5. Tear & Rebuild – Let Go of Stress ✂

What You Need:

• Magazines, old paper, or newspapers

• Glue or tape

How to Do It:

1. Take a piece of paper and write or draw something that’s been stressing you out.

2. Tear the paper into small pieces—let go of that stress!

3. Rearrange the pieces into a new collage or artwork, symbolizing renewal.

✔ Why It Helps:

• Physically releases stressful thoughts.

• Helps shift perspective from stress to transformation.

Final Thoughts

Art therapy is a powerful yet simple way to manage stress and anxiety. Whether you scribble, color, or create mindful patterns, these exercises help calm the mind, release emotions, and promote relaxation.

💡 Want to explore deeper healing through art therapy? Book a Free 15-Minute Consultation today!