An Art Therapist in San Diego Shares How to Use Doodling in a Therapeutic Way.
People who enjoy creating art and making things with their hands often experience relaxation and feeling energized simultaneously. Sometimes, though, when people decide they want to create, they feel blocked, like all the creative juices have dried up.
As a therapist credentialed in Art Therapy, this phenomenon has fascinated me. If you watch children drawing, painting, or building with blocks, you may notice they don’t generally get stuck in this same way. Adults tend to overthink when deciding to create, whether you’re writing, making art, or starting some other creative endeavor.
Stress hampers your creativity. Like many adults, you may be spending too much time with your thoughts and with problems. Your mind needs rest. So how do you do that?
Give your Brain a Break
In my work with children as a therapist in San Marcos, CA, kids sometimes share about “brain breaks” at school, where they go on a tablet to play a game. Like kids, adults I work with often think they are taking a break while scrolling on their phones. Your brain may not be resting as much as you think when you use devices. With perhaps the exception of some apps that are used for meditation.
A true rest for your brain involves quiet. It’s about limiting stimulation. Not just outer quiet but inner quiet as well. You may not realize how much your brain is orchestrating. Your emotions, your thoughts, your movements. It takes a lot of energy! Your brain is bathed in words all day long as you talk, listen, text, type, and read. Then, there are your inner thoughts and dialogue. More words. There is a constant stream of chatter that can be draining.
Stress, Anxiety, and Trauma Taxes Your Brain
If you or your child has experienced a concussion, which is a brain injury, the doctor may have prescribed cognitive rest. Cognitive rest includes not being on devices, including watching television, gaming, talking or texting on phones, or listening to podcasts. Reading is also prohibited. All these things may be enjoyable, may distract and entertain you, but your brain is working rather than resting.
If you are experiencing stress and anxiety, your brain is also being taxed. If you have recently experienced a loss, especially the death of someone close or a traumatic event, your brain is being impacted. If you view trauma as an injury, then it makes sense to treat your brain with care while you heal. To give it adequate sleep and rest, which are two separate things. Taking breaks throughout the day can lower overall stress and help you sleep better.
I am credentialed as an Art Therapist, and I provide Art Therapy in San Diego North County to children and adults struggling with anxiety. Below, I share a simple way to take a break from all the words, all the thinking, and whatever is stressing you to gift yourself with a few minutes of quiet.
If you have a head injury, please follow your doctor’s recommendations. This is not a medically prescribed form of cognitive rest.
How to use Doodling to Give Your Brain a Rest
When you stop to think about how much your brain does each day, a brain break makes sense. A break that shuts out the chatter for even a few moments can reduce your stress. Art is a great solution when it is done in certain ways rather than others.
In what ways? If you normally approach art in a structured manner, with planning, then that’s not restful for your brain in the same way as doodling. But even doodling can be less restful if you focus on being too structured or drawing geometrical shapes.
What is more restful is allowing your mind and pencil to wander across a page. You’re not trying to make anything. There are no words. The goal of using doodling is to “not” have a goal. Think of it a bit like daydreaming.
Specific Doodling Directions for Rest
It sounds funny to write directions for doodling, yet sometimes adults have forgotten how to play. And doodling is just playing. So here goes!
Needed Art Materials:
A writing instrument to doodle with, that you like how it feels in your hand.
If you like a pencil or pen, then use that as your primary tool. Some people like gel pens or felt tip pens because of how they feel on the paper.
If you love the feel of a watercolor brush, use that for your doodling. Additionally, if you tend to be more structured, using a brush may help you go more with the flow. (You’ll need watercolor paints and a water container for this option).
Paper that corresponds with your chosen writing instrument.
For simple doodles with pens, white printer paper works great. Use watercolor paper or thicker paper for a watercolor brush.
Choose the size of paper that feels right for you. If you carry a small personal journal, that will provide you opportunities for small breaks throughout your day. Larger paper may provide your mind with more open space to wander.
Colored pencils or markers- optional
After you create a doodle, it can also be relaxing to shade areas with colored pencils or markers. Or if you are painting, fill in areas with your brush.
Listen to Instrumental music- optional
Listening to music can have an impact on our energy and mood. Generally, listening to music with a slower rhythm helps reduce stress. However, if you are feeling down or have lower energy, choose music with a more upbeat rhythm or nature sounds that are tied to positive memories.
Directions:
Find a quiet place, or if that’s not possible, put some earbuds in and shut your eyes for a minute as you get settled, or attuned to music.
Take 5-10 slow, deep breaths.
Move your pen, pencil, or brush across the paper randomly. If listening to music, let it dance with the rhythm.
If you find it hard to start, you may need to shut your eyes and create a “blind doodle”. You can also try using your non-dominant hand.
Once you’ve created a simple doodle, fill in the doodled lines with color or shading.
Be mindful.
While therapeutically using art can be helpful to manage stress it’s not a substitute for mental health treatment. If you are struggling with anxiety, depression, or other mental health issues, contact a licensed mental health professional.
Additionally, 988 is a national hotline. It is a suicide and crisis lifeline that you can call, text, or chat.
Interested to Learn More About Art Therapy?
If you're interested in Art Therapy please search for an Art Therapist credentialed through the Art Therapy Credential Board (ATCB). The ATCB protects the public. They work to ensure Art Therapists complete education requirements, meet professional standards, and obtain supervised hours to become licensed to provide mental health treatment using Art Therapy.
This is essential in any mental health field to provide ethical care and improve the help you receive.