Draw Your Feeling

“Art Is the Highest Expression of the Human Spirit”- Pablo Picasso

“How do you feel?”

“I don’t know.”

As a full grown adult, “how do you feel” is a question that seems to scare me and often leaves me dumbstruck. My expansive vocabulary built over two decades of consuming books for dinner feels too limiting, and not nearly enough to respond as simply as the question asked.. 

As an adult, a deeper understanding of psychology has enlightened me that it is a way of avoiding feelings. However what actually is happening is that I regress to a childlike state. A state that knows feeling but can’t define it. A state that can laugh or cry, but doesn’t have the words to encapsulate that motion.

Now I imagine being that child. A child who had only started preschool and it all felt too scary, too overwhelming. Being away from my family for hours at a time was a concept completely strange to me. All I could do was cry. My tummy hurt every morning, and I had no idea why.

I imagine not just forgetting my words, but not knowing the difference between a tummy ache and fear. I imagine being asked“Where do you feel it in your body?” “when do you feel it in your body?”. All these questions further terrify me and overwhelm me. 

What if someone said, “Hey you don’t seem to be feeling okay, is it okay if i sit with you and should we try some coloring to feel better?” That question sounds easier to answer. That action is much easier to do- with no one to tell me to colour between the lines or to use only green for the leaves. And without realising, from drawing doodles, that ‘someone’ helps me to paint my comfort place- blue like the sky with infinite space and freedom and my garden pink with the softness of flowers, I can already feel the pain of fear disappear from my tummy.

I got to experience my childlike wonder and liberty as a powerful healing tool now. I am able to expand my worldview and escape the confines of reality and childhood innocence into a deeper, nervous system based exploration which doesn’t require intellectualization. Hence, coloring or drawing no longer feels like a mindless childlike thing to do.

In a therapy room, when I watch a child do the same – be free and draw their feelings, it provides me a window into their mind. I am, in that moment, witnessing the world from their eyes- limitless, metaphorical and colourful-made possible with this one activity and not too many questions. 

Would you like to try? Explore with childlike wonder?

The Draw Your Feelings Landscape can be as guided and structured or as free-flowing as required. Drawing, colours and then interpretation of it are all important parts of it that require training, to administer with expertise. However, a simple activity can help you connect with your client or your inner self, at a deeper level, and surpass roadblocks of resistance and communication gaps. Here are some prompts to start with:

1. Let’s first tune into our breath or feel our heartbeat in our chest. Once we feel ready we can start with the activity.
2. Let’s first tune into our breath or feel our heartbeat in our chest. Once we feel ready we can start with the activity.
3. “Draw how you feel right now”—no judgment, no “good” or “bad.” you can draw a symbol, an emoji or doodles or just draw straight or curvy lines with any color of your choice.
4. “As you see patterns emerge on your paper, Color your mood within the abstract shapes and patterns with any color of your choice”
5. “Within the chaos do you see a part that looks inviting?. Let that be your safe place or calm scene.”
6. Highlight that space by creating a boundary, or marking it with a symbol or just adding any colors of your choice. Own it with your tools. 
7. If you can’t see anything, would you like to create one anywhere on the paper, within the chaos, or on the boundary or a corner.  
8. When you have completed making your safe space, do the colors or symbols representing it remind you of any thing, place, person or moment from your life? Note it down over there. 
9. As we end this activity, let’s tune back into our breath or heartbeat. See our work from a distance. How do we feel? Now if you want to add a message for yourself in words or symbols, feel free to add it anywhere on the sheet.

If you are using this activity with a client  these are some pointers to keep in mind 

At the beginning

• Start simple: Keep paper, pencils, markers within easy reach.
• Normalize it: Say, “We’re drawing, not judging art.”

Adding reflective prompts can help adult clients make meaning of their little self’s drawings. 

After the drawing session, ask:

• “What do you see?”
• “Where is most of the color/energy on the page?”
• “Can this color/shape represent a feeling?”
• Did you feel any resistance while drawing your feelings?
• Use an emotions wheel to help guide emotions

Other things to keep in mind:

• If your client is unwilling to move from one stage of the activity to another, that is fine. You can stay with them at the part they are and help them complete that step. 
• Do not interpret the work – always ask reflective questions. “I see you have drawn something here, what does it mean?”, “what made you think of this color?”
• Avoid using positive adjectives like, it is so beautiful or so good to comment on their artwork. 
• More than the art piece, the process of creating is supposed to be therapeutic.
• During this phase, we pay close attention to non-verbal cues like how they look at their drawings, while creating their feelings. If there is something in their body, you notice that might be bothering them or bringing up resistance
• If at any point the client is getting overwhelmed, it is okay to pause the activity and do a simple grounding activity or breathwork to stabilize. 
• If you have a client who can’t draw or is reluctant to draw you can use objects or playdough to make patterns and sculptures to create their feelings landscape. 
• When you feel ready combine modalities: Try pairing drawing with music, movement, or writing—evoking deeper insights .

Drawing isn’t just fun; it’s a transformative medium. Through color, shape, and form, clients can access unspoken emotions, release tension, and discover internal truths. In just minutes, the power of visual expression can help regulate mood, build awareness, and strengthen therapeutic connection.

What Research has to say about Drawing

• Stress reduction: The practice of coloring mandala drawings has been shown to reduce anxiety levels significantly. (Vennet R & Serice S, 2012) One study found that creating mandalas minimized the symptoms of trauma in PTSD patients a month after patients engaged in this activity just three times. (Henderson et al, 2007)
• Kids’ emotional regulation: A study focused on 6–12-year-olds found that “drawing to distract” improved mood more than drawing to express or copying a picture. (Drake, 2021)
• Neurochemical benefits: Creative activities trigger dopamine release. (Zaidel, 2014)
• Non-verbal communication: Drawing, music, and movement foster emotional expression, especially when words fail. (Stevenson & Orr, 2013)

Sounds impactful enough? So what’s next?Invite your clients next session to “Draw Your Feelings.” It might be the most meaningful page they turn yet. And why don’t you also draw alongside them, we always appreciate a supportive therapist!

About the Author

This article has been written by our intern Ipsa Khurana

I am a passionate psychology student about to start my second year in MSc. Clinical Psychology. I am highly driven towards mental health- creating awareness, fighting stigma and providing quality care. This blog is inspired by my observations hands-on experience under supervised practice at Being Brave.

References

​‌‌‍‍​‍Art Therapy for healing – Kids first. (n.d.). https://www.kidsfirstservices.com/first-insights/art-therapy-for-healing

​‌‌‍‍​‍Benefits of Expressive art therapy for Children | Georgetown Behavioral. (n.d.). https://www.georgetownbehavioral.com/blog/expressive-art-therapy-for-children

​‌‌‍‍​‍Drake, J. E. (2021a). How drawing to distract improves mood in children. Frontiers in Psychology, 12. https://doi.org/10.3389/fpsyg.2021.622927

​‌‌‍‍​‍Drake, J. E. (2021b). How drawing to distract improves mood in children. Frontiers in Psychology, 12. https://doi.org/10.3389/fpsyg.2021.622927

​‌‌‍‍​‍Drawing as Therapy (Therapeutic Drawing Activities & Exercises) – Daimartist. (n.d.). https://daimartist.com/drawing-as-therapy/

​‌‌‍‍​‍Henderson, P., Rosen, D., & Mascaro, N. (2007). Empirical study on the healing nature of mandalas. Psychology of Aesthetics Creativity and the Arts, 1(3), 148–154. https://doi.org/10.1037/1931-3896.1.3.148

​‌‌‍‍​‍Ho, R. T. H., Chan, C. K. P., Fong, T. C. T., Lee, P. H. T., Lum, D. S. Y., & Suen, S. H. (2020). Effects of Expressive Arts–Based Interventions on Adults with Intellectual Disabilities: a stratified randomized controlled trial. Frontiers in Psychology, 11. https://doi.org/10.3389/fpsyg.2020.01286

​‌‌‍‍​‍How art therapy supports emotional expression and healing. (n.d.). https://www.grandrisingbehavioralhealth.com/blog/how-art-therapy-supports-emotional-expression-and-healing

​‌‌‍‍​‍How to use drawing as a coping tool for anxiety. (2021, January 29). Healthline. https://www.healthline.com/health/mental-health/anxiety-drawing

​‌‌‍‍​‍Mph, Z. S. (2022, August 12). What to know about anxiety and drawing. https://www.medicalnewstoday.com/articles/anxiety-and-drawing

​‌‌‍‍​‍SantoPixel. (n.d.). Draw your feelings | FunRetrospectives. https://www.funretrospectives.com/draw-your-feelings/

​‌‌‍‍​‍Scott, E., PhD. (2023a, November 6). Art activities for stress relief. Verywell Mind. https://www.verywellmind.com/art-activities-for-stress-relief-3144589?utm_source=chatgpt.com

​‌‌‍‍​‍Scott, E., PhD. (2023b, November 30). Art therapy: Drawing for stress relief. Verywell Mind. https://www.verywellmind.com/drawing-art-therapy-and-stress-relief-3144585?utm_source=chatgpt.com

​‌‌‍‍​‍Singh, A. (2024, August 28). Drawing: Your Brain’s Secret Wellness Weapon. Vedic Wellness University. https://www.iuvw.org/drawing-brain-secret-wellness-weapon/

​‌‌‍‍​‍Stevenson, M., & Orr, K. (2013). Art therapy: stimulating non-verbal communication. Nursing and Residential Care, 15(6), 443–445. https://doi.org/10.12968/nrec.2013.15.6.443

​‌‌‍‍​‍The benefits of art therapy for emotional expression. (n.d.). https://www.newhorizonscenters.com/blog/the-benefits-of-art-therapy-for-emotional-expression

​‌‌‍‍​‍Tracy. (2024, December 11). The power of drawing feelings. Child Therapy Service. https://childtherapyservice.org.uk/interventions/article-the-power-of-drawing-feelings/?utm_source=chatgpt.com

​‌‌‍‍​‍Van Der Vennet, R., & Serice, S. (2012). Can coloring mandalas reduce anxiety? A replication study. Art Therapy, 29(2), 87–92. https://doi.org/10.1080/07421656.2012.680047