Does sketching offer aid for stress and anxiety?

Examining the Impact of Drawing on Anxiety Levels

In the realm of art therapy, drawing mandalas has emerged as a powerful tool for managing anxiety and promoting relaxation. These geometric figures, with their circular shapes and intricate, repeating patterns, have been found to offer numerous benefits.

A 2020 study, for instance, investigated the effects of drawing mandalas on reducing anxiety symptoms in college students. The results showed a significant decrease in anxiety levels, demonstrating the calming effect of this practice. Another study from the same year found that drawing mandalas helped reduce symptoms of test anxiety in the same demographic.

The focus during this process should be on the process, not the product, as explained by Rainey. This means that one doesn't need to be an accomplished artist or produce recognizable images to experience the benefits of drawing mandalas. In fact, it's acceptable to have a blank mind when sitting down to draw, and anything can be drawn, such as animals, shapes, patterns, or objects from memory.

Art therapy, which includes drawing, has been recognised as a therapeutic tool for managing depression, anxiety, and fatigue. Coloring, a great alternative to drawing for those who find the drawing process frustrating, can also provide a predictable, comforting environment and promote anxiety relief, as stated by Wilds.

The spiritual meaning of mandalas in Hinduism and Buddhism adds another layer to their therapeutic value. Fractal patterns, often seen in mandalas, have been found to promote physiological stress reduction, as noted in a 2021 review.

Drawing provides a sense of control, helping to ground your thoughts in the present moment. It can also help develop emotional regulation, providing a break from worries. A 2019 study found that drawing mandalas was associated with greater anxiety reduction than free drawing, highlighting the unique benefits of this practice.

You can use various materials for drawing, such as paper, canvas, or home accessories, even the wall in your bedroom. The key is to find what works best for you and to approach the activity with an open mind and a willingness to explore.

In conclusion, drawing mandalas can be a powerful tool for reducing anxiety and promoting relaxation. Whether you're a seasoned artist or a beginner, this practice offers a simple and effective way to manage stress and find a moment of calm in your day.