Art Therapy: Benefits, Science, and Simple Exercises to Try at Home

Research has shown that engaging in creative activities can have measurable effects on mental well-being.

When we create art, the brain activates areas associated with:

• Emotional processing
• Problem solving
• Reward and motivation

Studies have also found that artistic expression can reduce levels of cortisol, the body’s main stress hormone.

Creative activities may also stimulate the release of dopamine, a neurotransmitter linked to pleasure and motivation.

In simple terms, creating art can help the brain shift from a state of stress into a state of calm engagement.

This is why many therapists incorporate art into trauma recovery, anxiety treatment, and emotional regulation practices.

You don’t need expensive materials to start. A notebook, some pens, pencils, or paints are enough.

(Though I did upgrade my own and use these acrylic paint pens, as they’re so lovely to use and beautiful colours.)

Here are a few gentle exercises you could try.

1. Emotion Colours

Choose colours that represent how you feel today.

Don’t think too much about it—just pick what feels right.

Fill a page with shapes, patterns, or strokes using those colours. Let your emotions guide the movement.

2. Scribble Release

Close your eyes and scribble on a page for 10–15 seconds.

Open your eyes and look at the shapes that formed. See if you can turn them into something—a pattern, a symbol, or even just add colour.

This can be surprisingly freeing.

3. Safe Place Drawing

Draw a place where you feel calm, safe, or comforted.

It could be somewhere real or somewhere imaginary.

Focus on the details: colours, textures, and atmosphere.

This exercise can help your mind return to that sense of safety when things feel overwhelming.

4. Gratitude Art

Write three things you’re grateful for and illustrate them in some simple way.

It doesn’t have to be detailed—just symbolic.

For example:

• a sun for warmth
• a heart for someone you love
• a cup for a comforting drink

5. Reflect & Create with God 

Take a few quiet minutes with a notebook, sketchbook, or colouring page.

Start by reading Psalm 147:3:

“He heals the brokenhearted and binds up their wounds.”

Now ask yourself:

• What emotions am I carrying today?
• If those emotions had colours, what would they look like?
• If peace had a shape or pattern, what might it be?

Let your hand move freely across the page. Use colours, shapes, or patterns that reflect how you feel. There is no right or wrong way to do this.

As you create, quietly pray:

“Lord, meet me here. Help me release what I’m carrying and receive Your peace.”

Let the process itself become a moment of stillness with God.