Calming the Mind Through Art: A Simple At-Home Exercise. In our fast-paced world, stress can quietly build up until it affects our mood, sleep, focus, and even physical health. While there are many ways to manage stress, creative activities like art have been shown to be especially effective. You don’t need to be an artist or have fancy materials—just a quiet corner, a pen, and some paper. This simple, evidence-based art exercise is designed to ease anxiety, ground your thoughts, and gently bring your attention back to the present.
The Exercise: “Repetitive Line Drawing”
What you need:
- A pen, pencil, or marker
- A sheet of blank paper
- 10–15 minutes of quiet time
How to do it:
1. Sit comfortably and take three slow, deep breaths.
2. Start by drawing any small, simple shape in the center of the page—this could be a circle, square, triangle, or a squiggle.
3. From that shape, begin drawing more lines or shapes around it, one layer at a time. Focus on repetition—each layer can mimic the last or follow a simple pattern (like radiating lines, spirals, waves, or dots).
4. Let your lines grow outward. Don’t aim for perfection—let your hand move naturally and slowly.
5. Keep your attention on the sensation of drawing: the sound of the pen on paper, the feel of your hand moving, the rhythm of repetition.
6. If your mind drifts, gently bring it back to the movement and shapes you’re making.
7. Continue for about 10–15 minutes or until you feel a natural stopping point.
Why It Works: The Science Behind Repetitive Drawing
This type of art exercise works similarly to mindfulness and meditation, using a process called focused attention. By concentrating on repetitive, simple actions (like drawing lines), the brain shifts out of a stressed, hyper-alert state and into the parasympathetic nervous system, which is responsible for rest and recovery. This shift lowers heart rate, reduces cortisol (the stress hormone), and promotes a sense of calm.
Psychologically, this exercise uses a technique called “cognitive distraction”—redirecting your attention away from ruminating thoughts or worries to a neutral, grounding task. Studies show that even short bursts of focused, creative activity can decrease anxiety and improve mood (Kaimal et al., 2016).
Additionally, the act of drawing repetitive shapes is similar to bilateral stimulation, which is used in therapies like EMDR (Eye Movement Desensitization and Reprocessing) to help process and calm anxious thoughts. The physical movement of your hand, paired with visual engagement, helps integrate sensory input and creates a grounding effect.
Lastly, creating visual art taps into the default mode network—a part of the brain linked to imagination and self-reflection. Engaging it can improve emotional processing and offer insight, even in subtle ways.
So there you are! Give it a go and let me know! If you're pleased with the outcome, feel free to reach out online and send me a copy, and if you're happy for me to share then let me know, as I'll be creating an online gallery down the line :)
This post is a collaborative effort between AI and myself in order to provide the most up to date information.
