Anxiety can make your thoughts feel tangled.
You may find yourself replaying conversations, anticipating what could go wrong, worrying about the future, or struggling to switch your mind off. Your body may feel tense while your thoughts continue moving from one concern to another.
When this happens, being told to “just calm down” is rarely useful. A creative activity can offer your attention somewhere else to go.
You do not need to be an artist. You do not need to draw something beautiful. You do not need to understand colour theory or know how to sketch.
All you need is a piece of paper, something to draw with, and a few quiet minutes. In this article, I will show you a simple expressive arts exercise that you can try when anxiety feels loud.
Watch the YouTube Short First
I have demonstrated this technique in a short video so you can see exactly how the exercise works.
You can watch the demonstration first and then return to this article to try your own version.
Why Use Art When You Feel Anxious?
Anxiety can pull our attention towards thoughts about what might happen next.
Grounding techniques can help redirect attention towards what is happening in the present moment. NHS guidance includes sensory grounding and breathing exercises among approaches that can help people manage periods of anxiety or feeling overwhelmed.
Art can provide another way to practise this shift in attention. When you draw a line, your attention can move towards the movement of your hand, the pressure of the pencil, the texture of the paper, the colour you are choosing and the shapes appearing in front of you. You are giving your attention something concrete to engage with. That can be particularly useful when your mind feels caught in repetitive thoughts.
This does not mean that drawing will remove anxiety or replace professional mental health support. Think of it as a creative tool you can add to your personal coping toolkit.
The Art Exercise: Turn a Tangled Line Into Something You Can See
The idea is very simple. You begin with a tangled scribble. Then you slow the process down by following individual lines and adding colour. The finished image does not need to represent anything specific. There is no artistic test at the end. The process is the important part.
What You Need
You can use whatever you already have at home:
- A sheet of paper or a sketchbook
- A black pen, marker or pencil
- Coloured pencils, crayons or whatever colouring materials you prefer
You can also keep a small sketchbook specifically for these exercises.
You do not need expensive art materials. A basic notebook and coloured pencils are enough.
Step 1: Draw the Tangled Line
Place your pen on the paper. Start making a loose, continuous scribble. Allow the line to move around the page. You can make it fast. You can change direction. You can cross over lines. You can make the scribble as messy as you like. Do not try to create an object. Do not try to make it attractive. Think of this stage as putting the visual equivalent of mental clutter onto the page.
Try asking yourself:
“If my anxious thoughts were a line, what would they look like?” You do not need to answer the question verbally. Let your hand respond.
Step 2: Slow Down
Now pause. Look at the page. Choose one of the lines. Take your coloured pencil and slowly follow that line. Try to stay with it rather than jumping around the page. Pay attention to the movement of your hand. Notice the pressure of the pencil. Notice the sound it makes against the paper. Notice the colour appearing. This brings the exercise into the present moment through sensory attention.
Grounding works through this kind of shift towards immediate sensory information. The NHS describes grounding as a way of bringing attention back towards the present and the surrounding environment.
Step 3: Colour the Spaces
As your lines cross, they will create different shapes and spaces. Choose one. Colour it in. Then choose another. You can use the same colour or change colours. You can colour carefully or loosely. There is no correct approach. If you enjoy creating patterns, add patterns. If you prefer large blocks of colour, do that. If you want to leave sections blank, leave them blank. The artwork belongs to you.
Step 4: Notice What Happened
When you are finished, put the pencil down. Look at your artwork. You might see something that resembles a pattern. You might see something completely abstract. You might even see something unexpected. You do not need to interpret it. Instead, notice how you feel after spending several minutes focusing on the process. Ask yourself: “What feels different from when I started?” Perhaps your attention feels slightly steadier. Perhaps your body feels less tense. Perhaps your thoughts are still present, but they feel easier to observe. Perhaps nothing feels different yet. That is fine too. Creative exercises do not have to produce an immediate emotional change to be meaningful.
Why the Scribble Matters
The tangled scribble is more than an artistic technique. It creates a simple visual metaphor for mental overload. An anxious mind can feel as though several thoughts are moving in different directions at once. The page gives you a physical place to represent that experience. Then you begin interacting with the drawing differently. Instead of trying to erase the scribble, you work with it. You follow one line. You slow down. You add colour. The original marks remain, but the way you engage with them changes. That can create an interesting opportunity for reflection. What happens when you stop trying to make the page perfect? What happens when you allow the lines to exist and work with what is already there? These questions can make the activity useful beyond the finished picture.
You Do Not Need to Be Good at Art
This is important.
If you associate drawing with school art classes, grades or artistic ability, you may immediately think:
“I cannot draw.”
That does not matter here.
This exercise does not require drawing ability.
You are not being asked to reproduce a face, landscape or object.
You are using movement, line and colour as forms of expression.
The purpose is participation rather than performance.
A scribble can be enough.
A page filled with circles can be enough.
A few coloured sections can be enough.
There is no artwork that you need to produce for this exercise to count.
What If Colouring Feels More Comfortable Than Drawing?
You can adapt the activity.
Instead of creating your own scribble, use an abstract colouring page or create a few random shapes on paper.
Then slowly colour the different sections.
Try choosing colours based on what you are drawn to rather than deciding which colour is supposed to represent a particular emotion.
You could also create a page using only two colours.
The restriction can make the exercise easier if having too many choices feels overwhelming.
What If You Want to Make the Exercise More Reflective?
Once you finish, turn the page over.
Write for two minutes without worrying about grammar or structure.
You could begin with:
“Right now I feel…”
or:
“The line I kept following made me think about…”
or simply:
“What I need right now is…”
You do not need to share what you write.
The writing is another way to give your internal experience a visible form.
A Simple Version for Children
This activity can also be adapted for children, particularly when they find it difficult to describe their emotions verbally.
Give the child paper and a few colours.
Ask:
“If your feelings were lines, what would they look like?”
Let them draw freely.
Then ask them to choose one part of their drawing and add colour.
Avoid asking them to explain exactly what every shape means.
Instead, you might ask:
“Which part would you like to tell me about?”
This leaves the child in control of what they want to share.
For children, creative expression can also provide an alternative route into conversations about feelings when direct questioning feels uncomfortable.
If a child’s anxiety is persistent, significantly affecting daily functioning, or causing considerable distress, creative activities should sit alongside appropriate professional support rather than replace it.
Art as a Grounding Practice
Grounding is often used to help shift attention away from distressing thoughts or sensations and towards the present environment.
The familiar 5-4-3-2-1 grounding exercise, for example, asks a person to notice things they can see, feel, hear, smell and taste.
This art exercise works with a similar principle through visual and tactile attention.
You are noticing:
- The movement of your hand
- The pressure of the pencil
- The texture of the paper
- The shape of the line
- The colours appearing on the page
You are engaging with what is physically happening in front of you.
That is why the process can be more important than producing a finished artwork.
What Art Materials Can You Use?
You can start with very basic supplies.
1. A sketchbook
A dedicated sketchbook gives you a consistent place for creative exercises.
2. Coloured pencils
Coloured pencils are particularly convenient because they are portable, relatively clean and easy to control.
3. Fine-line pens
If you enjoy creating detailed patterns, fine-line pens can be useful for making the initial tangled lines.
4. A simple pencil
You can also do the entire exercise with an ordinary graphite pencil.
You do not need specialist materials to begin.
Create Your Own Anxiety Art Kit
If you find this exercise useful, you could keep a small creative kit ready for moments when you feel overwhelmed.
Include:
Paper or sketchbook
A black drawing tool
A small selection of colours
A pencil sharpener
An optional journal
Keeping everything together means you can begin without spending time searching for materials.
A 5-Minute Version for Busy Days
You do not need a long creative session.
Try this:
Minute 1: Make the tangled line.
Minutes 2–3: Choose a line and slowly follow it.
Minute 4: Colour several spaces.
Minute 5: Look at the finished page and notice how you feel.
If five minutes feels too long, reduce it.
The exercise is flexible.
What If the Art Makes You Feel More Anxious?
Pay attention to your response.
If concentrating on the drawing increases distress, stop the exercise.
You can switch to another grounding strategy, such as noticing objects around you or practising gentle breathing. NHS guidance provides breathing exercises that can be practised for several minutes and incorporated into regular routines.
If anxiety is persistent or significantly interfering with everyday life, consider speaking with a qualified mental health professional.
Creative activities can be supportive tools. They should not be treated as a substitute for assessment or treatment when professional care is needed.
Try It Yourself
The next time your thoughts feel tangled, take a sheet of paper.
Make the messy line.
Choose one section.
Slow down.
Follow the line.
Add colour.
Then pause and look at what you created.
You do not have to turn anxiety into a beautiful picture.
You are simply giving your attention something tangible to engage with.
Watch the Demonstration
If you would like to see the complete process, watch the EducateAble YouTube Short:
Then create your own version.
I would love to see what you create. Leave a comment on the YouTube Short and tell me what your lines looked like.
Want More Support With Emotional Wellbeing?
At EducateAble, I create practical resources that bring together counselling psychology, child-focused support and expressive arts approaches.
If you are looking for personalised support, explore my 1:1 counselling/support sessions.
You can also explore the EducateAble courses and learning resources for further practical guidance.
And if you found this exercise useful, subscribe to the EducateAble YouTube channel for more creative tools and accessible mental health education.
A Note Before You Go
Art can provide a meaningful way to explore experiences and redirect attention during difficult moments. It is not a universal solution for anxiety, and the experience will differ from person to person.
If anxiety is persistent, severe, or interfering with your daily functioning, relationships, work or studies, consider seeking support from an appropriately qualified mental health professional.
Your artwork does not need to fix anything.
Sometimes, giving your experience a place on the page is a useful place to begin.
EducateAble 
Leave a comment