How Setting Aside Weekly "Art Time" Can Reduce Stress & Anxiety

They can help connect our deepest nature with the world around us, and even beyond that, to the great mysteries of life, the universe, and existence itself.

Many activities of creating or appreciating beauty have been scientifically demonstrated to have positive benefits to the nervous system. Drawing or coloring, for instance, is a simple activity that can help dial down anxiety levels4. Studies show that these activities can calm minds and even slow heart rates5. It's not just for kids either. One study showed that mandala coloring helped reduce anxiety in older adults6. Here are a few ways to reap the benefits of neuroaesthetics:

Expressing yourself artistically can be a powerful way to cultivate a sense of connection and further increase your nervous system regulation. Here are some suggestions to help you engage with beauty and creative self-expression:

There's no hierarchy in art. All forms, be it painting, sketching, dancing, writing, or music, have their unique charms and benefits. The key is to explore and experiment. For example, today you might resonate more with watercolor painting, capturing the vibrant colors of a sunset. Tomorrow, you might feel drawn to expressing yourself through poetry or immersing yourself in the rhythm of dance. The beauty of art is in its diversity, so don't restrict yourself.

Art is a multisensory experience. When painting, feel the brush strokes on the canvas, notice the blend of colors, smell the paint, and listen to the ambient sounds around you. If you're dancing, pay attention to the feel of the floor beneath your feet, the rhythm of the music, and the way your body moves. By using all your senses, you deepen your connection to the activity and the world around you.

You don't need to be! Art is a personal journey and it's the process of creation that matters, not just the results. So whether you're doodling on a notepad, strumming an unplugged guitar, or molding clay with your hands, remember it's about expression, not perfection.

Consistency can enhance the benefits of art. Consider setting aside specific "art time" each week. This could be anything from an hour of drawing every Saturday morning to a five-minute daily doodling break.

Try to be present in the moment while creating. If you're writing a story, immerse yourself in the narrative. If you're dancing, let the movement and music guide you.

Art can be an effective outlet for expressing emotions. For instance, if you're feeling stressed, you might want to create an intense, abstract painting with bold colors. If you're feeling calm and peaceful, you might prefer sketching a serene landscape.

Adapted from an excerpt of Heal Your Nervous System: The 5-Stage Plan to Reverse Nervous System Dysregulation by Linnea Passaler, DMD, with permission from the publisher.