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How to Manage Anxiety and Panic Attacks with Art [2023 Update] [Art Anxiety Attack]

Updated: Jun 16

art anxiety attack ? What is that ?

Hi there! Welcome to this blog post where you'll discover 10 amazing and creative techniques to manage anxiety and panic attacks with art.


Experts and individuals who have tried these techniques swear by them so much that they even coined a new phrase "art anxiety attack", which is now one of the most searched things on Google.


art anxiety attack trend
Keyword trend from Google

According to the Anxiety and Depression Association of America, art therapy is a great way to express yourself and reduce stress and anxiety. In fact, a study published in The Arts in Psychotherapy suggests that art therapy can significantly reduce symptoms of anxiety and depression.


Introduction - What you can expect to learn.

Let's get started! Here are the 10 creative techniques to manage anxiety and panic attacks with art:

Art can be a powerful tool in managing anxiety and panic attacks. By incorporating these creative techniques into your daily routine, you can reduce stress and find a sense of calm.


Now, let's dive deeper into each technique and explore how it can help you cope with anxiety and panic attacks. Happy reading!

 

Technique 1: Doodling and Scribbling

Doodling and scribbling can be a simple yet effective way to manage anxiety and panic attacks with art. The process involves grabbing a pen or pencil and a piece of paper, and then letting your thoughts flow onto the paper. You can draw random patterns, shapes, or words. The goal is not to make it perfect or pretty, but to release anxious thoughts and feelings.

Stress and Anxiety Doodling Art Anxiety Attack
Stress and Anxiety Doodling

Doodling and scribbling can be done anywhere, at any time, making it a convenient way to manage anxiety on-the-go.

One benefit of doodling and scribbling is that it can distract your mind from anxious thoughts and feelings. By focusing on the act of drawing, you can shift your attention away from your worries and find a sense of calm. Additionally, doodling and scribbling can be a form of self-expression. You can draw whatever comes to mind, without worrying about its appearance or meaning. This can be a freeing experience, especially for individuals who struggle with perfectionism.


To get started with doodling and scribbling, all you need is a pen or pencil and a piece of paper. You can draw anything that comes to mind, whether it's random patterns or words. The key is to let your thoughts flow onto the paper without judgment. You can doodle and scribble for as long or as short as you'd like – even a few minutes can be helpful in managing anxiety and panic attacks.

Overall, doodling and scribbling can be a simple yet effective way to manage anxiety and panic attacks with art. By allowing yourself to draw without judgment, you can distract your mind from anxious thoughts and find a sense of calm. Give it a try the next time you're feeling stressed or anxious – you might be surprised at how helpful it can be!

Technique 2: Mandala Coloring

Mandala coloring is a form of art therapy that involves coloring intricate designs. The process involves printing out a mandala coloring page or buying a coloring book specifically designed for mandalas, choosing your colors, and then coloring in the design. Mandalas are circular designs with repeating patterns that are believed to represent the universe. Coloring mandalas can be a meditative experience that helps to calm the mind and reduce stress and anxiety.

In addition to being a calming activity, mandala coloring can also improve focus and concentration. When coloring a mandala, you need to pay attention to the intricate details of the design and carefully choose which colors to use. This can help to quiet the mind and improve concentration skills.

Mandala Coloring Relieves Stress Art Anxiety Attack
Mandala Coloring Relieves Stress

Another benefit of mandala coloring is that it can be a form of self-expression. You can choose different colors and color combinations to reflect your mood or emotions. By expressing yourself through art, you may be able to gain insight into your feelings and find a sense of release.

Overall, mandala coloring is a simple yet effective way to manage anxiety and panic attacks with art. By focusing on the intricate details of the design and carefully choosing colors, you can quiet your mind and reduce stress and anxiety. Give it a try the next time you need to relax and unwind.

Technique 3: Zentangle

Zentangle is a form of art therapy that involves drawing repetitive patterns. The process involves grabbing a pen or pencil and a piece of paper, and then drawing repetitive patterns in a structured manner. You can use a template or create your own. The patterns are usually abstract and can be simple or complex. As you draw, you can focus on your breathing and let your mind relax. The repetitive motion of drawing can be calming and help to reduce stress and anxiety.

Zentangle was created by Rick Roberts and Maria Thomas in 2003 as a way to promote relaxation and mindfulness through drawing. It is now used as a form of art therapy and has gained popularity around the world.

One of the benefits of zentangle is that it can be done anywhere, anytime. All you need is a pen or pencil and a piece of paper. It can be a great way to take a break from the stress of everyday life and focus on the present moment.

To get started with zentangle, you can search for patterns online or use a template. You can also create your own patterns and experiment with different shapes and sizes. There are no rules or mistakes in zentangle – it's all about the process of drawing and letting your mind relax.

Overall, zentangle is a simple yet effective way to manage anxiety and panic attacks with art. By focusing on repetitive patterns and letting your mind relax, you can reduce stress and find a sense of calm.


Zentangle Art Anxiety Attack
Zentangles can be addictive lol!

Technique 4: Collage Making

Collage making can be a creative and personalized way to manage anxiety and panic attacks with art. The process involves gathering materials such as magazines, newspapers, or other materials that you find inspiring or meaningful, and then cutting out images, words, or phrases that resonate with you. You can choose a specific theme or mood for your collage, or simply let your intuition guide you. Next, you can arrange and glue the pieces onto a piece of paper or canvas, creating a unique and visually appealing composition that reflects your inner world.

One of the benefits of collage making is that it can be a form of self-expression. By choosing images or words that represent your emotions, fears, or hopes, you can gain insight into your inner world and find a sense of release. Additionally, the process of creating something visually appealing can be rewarding and boost your self-esteem, which can be particularly helpful for individuals who struggle with anxiety.

Collage making can also be a relaxing and meditative activity. As you focus on cutting, arranging, and gluing the pieces, you can let your mind relax and shift your attention away from your worries. The tactile sensation of working with your hands and the visual stimulation of the colors and shapes can be grounding and soothing, helping to reduce stress and anxiety.

To get started with collage making, all you need is some materials and a surface to glue them onto. You can use magazines, newspapers, old books, or any other materials that you find inspiring or meaningful. You can also use scissors, glue, and markers or pens to add your own personal touch. There are no rules or guidelines – the goal is to let your creativity flow and create something that speaks to you.

photo collage Art Anxiety Attack
Make a photo collage

Overall, collage making is a versatile and therapeutic way to manage anxiety and panic attacks with art. By using images, words, and colors to express your emotions and thoughts, you can gain insight into your inner world and find a sense of release. Give it a try the next time you're feeling stressed or overwhelmed – you might be surprised at how helpful it can be!


Technique 5: Painting

Painting can be an excellent and therapeutic way of managing anxiety and panic attacks. You can choose your canvas, paint, and tools, and then start painting. Don't worry about making it perfect – the aim is to let your emotions guide your hands and express yourself through your creation.

Painting is a sensory and visual experience that can ground and soothe individuals struggling with anxiety. As you work with the paint and canvas, you can concentrate on the texture and colors, which can help to shift your attention away from anxious thoughts. Also, creating something with your hands can be a mindfulness practice, allowing you to be present in the moment and find a sense of calm.


One of the benefits of painting is that it allows self-expression. You can create anything that comes to mind, whether it's an abstract painting or a realistic portrait. By expressing your emotions through your creation, you can gain insight into your inner world and find a sense of release.

To start painting, all you need is paint, a canvas, and brushes. You can buy painting supplies at your local art supply store or online. The key is to let yourself be creative and enjoy the process. Paint for as long or as short as you like – even a few minutes can be helpful in managing anxiety and panic attacks.


Overall, painting is a versatile and therapeutic way of managing anxiety and panic attacks with art. By letting your emotions flow onto the canvas, you can reduce stress and find a sense of calm. Give it a try the next time you're feeling overwhelmed or anxious – you might be surprised at how helpful it can be!

TOP TIP: Don`t paint your head! lol


Technique 6: Drawing

Drawing is a simple yet effective way to manage anxiety and panic attacks with art. The process involves grabbing a pencil or pen and a piece of paper, and then starting to draw. You can draw anything that comes to mind – it doesn't have to be perfect or realistic. As you draw, you can focus on your breathing and let your mind relax. The act of creating something can be therapeutic and help to reduce stress and anxiety.


Drawing can also be a form of self-expression. You can use it to express your emotions, thoughts, and ideas without having to use words. This can be particularly helpful for individuals who struggle to communicate their feelings verbally. By drawing, you can gain insight into your emotions and find a sense of release.


Another benefit of drawing is that it can be a meditative activity. As you focus on the act of drawing, you can let your mind relax and shift your attention away from your worries. Additionally, the tactile sensation of holding a pen or pencil and moving it across the paper can be grounding and soothing.


To get started with drawing, all you need is a piece of paper and a pen or pencil. You can draw anything that comes to mind – whether it's abstract patterns or realistic objects. The important thing is to let yourself be creative and enjoy the process. You can draw for as long or as short as you'd like – even a few minutes can be helpful in managing anxiety and panic attacks.

Overall, drawing is a versatile and therapeutic way to manage anxiety and panic attacks with art. By letting your emotions flow onto the paper, you can reduce stress and find a sense of calm. Give it a try the next time you're feeling overwhelmed or anxious – you might be surprised at how helpful it can be!

Technique 7: Sculpting

Sculpting can be a creative and therapeutic way to manage anxiety and panic attacks with art. The process involves choosing your medium, such as clay or playdough, and your tools, and then starting to sculpt. You don't have to worry about making it look perfect – the goal is to let your emotions guide your hands and express yourself through your creation.


Sculpting is a tactile experience that can be grounding and soothing for individuals who struggle with anxiety. As you work with the clay or playdough, you can focus on the texture and the sensation of it in your hands, which can help to shift your attention away from anxious thoughts. Additionally, the process of creating something with your hands can be a form of mindfulness practice, allowing you to be present in the moment and find a sense of calm.


One of the benefits of sculpting is that it can be a form of self-expression. You can create anything that comes to mind, whether it's an abstract shape or a figurine. By allowing yourself to express your emotions through your creation, you can gain insight into your inner world and find a sense of release.

To get started with sculpting, all you need is some clay or playdough and some tools. You can purchase sculpting tools or use household items such as toothpicks or forks. The key is to let yourself be creative and enjoy the process. Sculpt for as long or as short as you'd like – even a few minutes can be helpful in managing anxiety and panic attacks.


Overall, sculpting is a versatile and therapeutic way to manage anxiety and panic attacks with art. By focusing on the tactile experience and the process of creating something with your hands, you can reduce stress and find a sense of calm. Give it a try the next time you're feeling overwhelmed or anxious – you might be surprised at how helpful it can be!

Technique 8: Photography

Photography is a unique way to manage anxiety and panic attacks with art. The process involves grabbing your camera or smartphone and starting to take pictures. You can take pictures of anything that catches your eye – nature, architecture, people, etc. As you take pictures, you can focus on your breathing and let your mind relax. The act of being present and noticing your surroundings can be grounding and help to reduce stress and anxiety.


Photography can also be a form of mindfulness practice. By focusing on your surroundings and capturing moments of beauty or interest, you can shift your attention away from anxious thoughts and find a sense of calm. Additionally, photography can be a way to express your emotions and creativity. You can experiment with angles, lighting, and subject matter to create unique and meaningful images that reflect your inner world.


To get started with photography, all you need is a camera or smartphone. You can take pictures anywhere, at any time, making it a convenient way to manage anxiety on-the-go. You can also experiment with different techniques such as macro photography or long exposure photography to add variety to your practice.


Overall, photography is a versatile and therapeutic way to manage anxiety and panic attacks with art. By focusing on your surroundings and capturing moments of beauty or interest, you can reduce stress and find a sense of calm. Give it a try the next time you're feeling overwhelmed or anxious – you might be surprised at how helpful it can be!

Technique 9: Writing and Journaling

Writing and journaling can be a wonderful way to manage anxiety and panic attacks with art. The process is simple – grab a pen or pencil and a notebook, and start writing! You can write anything that comes to mind – your thoughts, feelings, worries, etc. As you write, focus on your breathing and let your mind relax. Putting your thoughts onto paper can be cathartic and help to reduce stress and anxiety.


Writing and journaling can also help you gain insight into your emotions and thought patterns. By writing down your thoughts and feelings, you can identify any negative or irrational thoughts that may be contributing to your anxiety. This can help you challenge and reframe those thoughts, leading to a more positive and hopeful outlook.


Another benefit of writing and journaling is that it can be a form of self-reflection and self-care. Taking the time to write down your thoughts and feelings shows that you prioritize your mental health and well-being. Additionally, writing can be a way to express gratitude and appreciate the positive things in your life, which can help to boost your mood and reduce stress.


To get started with writing and journaling, all you need is a pen or pencil and a notebook. Find a quiet and comfortable place where you can sit and write without any distractions. You can write for as long or as short as you'd like – even a few minutes can be helpful in managing anxiety and panic attacks. Remember, there is no right or wrong way to journal.

Click here are some tips to help you get started:

Overall, writing and journaling can be a powerful way to manage anxiety and panic attacks with art. By writing down your thoughts and feelings, you can gain insight into your emotions and thought patterns, challenge negative thoughts, and prioritize your mental health and well-being. Give it a try the next time you're feeling overwhelmed or anxious – you might be surprised at how helpful it can be!


Technique 10: Coloring Books

I just wanted to say that coloring books are a great way to manage anxiety and panic attacks. They're easy to access and popular, so you can find them in local bookstores, art supply stores, or online. Once you find a coloring book that speaks to you, you can start coloring and focus on your breathing to help relax your mind. Coloring can even be a form of self-care, which is essential for your mental health and well-being.


One of the best things about coloring books is that you can do them anywhere, at any time. Whether you're at home, work, or school, you can take your coloring book and supplies with you and color whenever you need a break. It's a convenient way to manage anxiety and panic attacks in the moment.


Another great thing about coloring books is that you can express your creativity while coloring. You can experiment with different color combinations and shading techniques to create a unique and visually appealing image. Coloring also helps relieve boredom or restlessness, which can be helpful for individuals who struggle with anxiety.


To get started with coloring books, all you need is a coloring book and some coloring supplies such as colored pencils, markers, or crayons. You can find coloring supplies at local stores or online. If you prefer to color digitally, there are also many coloring apps available for your phone or tablet.

Overall, coloring books are a simple yet effective way to manage anxiety and panic attacks with art. By choosing a coloring book that speaks to you and taking the time to color, you can reduce stress and find a sense of calm. Give it a try the next time you need to relax and unwind. Happy coloring!





 

 

The Conclusion

let's summarize the of Ways to Overcoming and Managing Anxiety and Panic Attacks using Art.


Dealing with anxiety and panic attacks can be tough, but there are ways to overcome them. One effective method is through art therapy. Art therapy involves using art to improve and enhance physical, mental, and emotional well-being. It's a safe space where you can express yourself freely without worrying about being judged. Through art, you can explore your emotions, pinpoint what triggers them, and learn how to cope. In addition, art therapy can help you become more mindful, which can reduce your stress and anxiety levels. Overall, art therapy is a valuable tool that can help you manage anxiety and panic attacks.


Now I'd like to hear from you! In conclusion, have you ever experienced an art anxiety attack?


Have you ever experienced an art anxiety attack?

  • Yes, it's a common occurrence for me.

  • No, I've never experienced it.

  • I'm not sure if I have or not.


If you answered A or C, know that you are not alone. Many people experience art anxiety attacks, and it's important to not let them hold you back from creating. If you answered B, that's great! Keep exploring your creativity.


If you're feeling anxious about your art and need some help, check out our website. We've got lots of tips and tricks to help you. Click Here


Thanks so much for reading, and happy creating!






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