In the fast-paced and often overwhelming world we live in, finding moments of calm and relaxation is essential for our mental well-being. While meditation and mindfulness practices have gained popularity, there is another simple yet powerful tool that can help soothe troubled thoughts: doodling. In this blog, we will explore the concept of doodling as a form of art therapy and how it can provide a therapeutic outlet for individuals facing anxiety or stress.

To illustrate the benefits, we will delve into the experience of a patient who recently came to me, named Ananya.

Virtual therapy can be done for a variety of reasons, including difficulty managing stress or anxiety, depression, grief, anger, relationship issues, impulse control problems, substance use disorders, job-related concerns, or any other issue related to mental health. It can also be beneficial in cases where someone is looking for short-term help, or if an individual prefers to communicate through text or other digital formats. It is important to note that virtual therapy should not be seen as a substitute for in-person care; many therapists still prefer to work with their clients in person due to the level of trust and connection that can be created in such a setting.

Unlocking creativity and calm doodling refers to the act of making spontaneous, unplanned marks on paper. It is a form of art that doesn’t require any artistic skill or expertise. Research has shown that doodling can engage the brain’s default mode network, promoting relaxation, focus, and creative thinking. By engaging in mindless scribbles, individuals can access a state of flow and find respite from troubling thoughts and emotions.

Ananya’s Story: Ananya, a 35-year-old professional, sought therapy to address her persistent anxiety and racing thoughts. During therapy sessions, I introduced the idea of incorporating doodling into her self-care routine. Initially sceptical, Ananya decided to give it a try. She started doodling during her therapy sessions as a way to distract her mind and release tension.

Expressing emotions and thoughts for Ananya, doodling became a therapeutic outlet that allowed her to express her emotions and thoughts visually. Without any pressure to create a masterpiece, she could freely let her pen glide across the paper, creating lines, shapes, and patterns that reflected her inner state. Doodling became a form of nonverbal communication, enabling her to explore her feelings in a safe and judgment-free space.

Anchoring the present moment doodling can also be approached as a mindfulness practice. As Ananya doodled, she focused her attention on the sensation of the pen in her hand, the movement on the paper, and the patterns taking shape. This anchoring in the present moment helped her temporarily detach from her anxious thoughts and find a sense of calm and inner peace.

Discovering patterns and insights as Ananya continued doodling, she noticed recurring patterns in her drawings. Circles, spirals, and repetitive lines emerged frequently. Through discussions with me, Ananya began to recognize that these patterns were representative of her anxiety and need for control. This self-reflection allowed her to gain insights into her thought patterns and discover new ways of addressing her anxiety.

Beyond the therapy room, doodling became an integral part of Ananya’s daily life, extending beyond therapy sessions. Whenever she felt overwhelmed or caught in a cycle of anxious thoughts, she would reach for her sketchbook and pen. Doodling provided a portable and accessible means of self-care that empowered her to manage her anxiety effectively in real-time.

The therapeutic benefits of doodling are often underestimated. Through mindless scribbles, individuals like Ananya can tap into their creativity, find solace in the present moment, and express their emotions visually. Doodling serves as a therapeutic outlet that promotes relaxation, self-reflection, and a sense of calm. While doodling may not be a substitute for professional mental health treatment, it can be an adjunctive practice that complements other therapeutic approaches. Incorporating doodling into one’s self-care routine can offer a valuable tool for managing anxiety, stress, and troubled thoughts.

So, the next time you find yourself overwhelmed by a whirlwind of thoughts, consider picking up a pen and letting your mind wander on paper. Embrace the zen of doodling and discover the soothing power of mindless scribbles.