Does art help with depression? Here’s what the research says

Mental Health

May 6

Written By Calm Editorial Team

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

If you're struggling with depression and desperate for relief, mindfulness-based art therapy could help. Learn how creativity can help you heal, and 7 tips to find relief.

When depression hits, some days can feel impossible. Brushing your teeth may feel like a full-body workout, your brain is a mess of thoughts and emotions you can’t quite name, and the mere thought of trying to explain how you’re feeling to anyone is a whole other level of exhausting.

You might hear well-intended advice like, “Try out meditation,” or “Go for a walk to get some fresh air,” and while these aren’t bad suggestions, the person or resource recommending them is assuming you’ve got energy to spare. Most times when you’re feeling depressed, energy is a resource you just don’t have.

With all of that said, there is something quietly radical about making space for your feelings without needing to explain them to anyone or even rush to solve them. And art can help you do that.

We’re not talking about the kind that lives in galleries, but rather scribbles on scrap paper, a crafty collage of pictures snipped from magazines, and or doodling spirals onto an old napkin while you sit with your feelings.

If the idea of traditional self-care feels laughably out of reach at this moment, consider this a gentle nudge toward something simpler and softer. Something you can do in your sweatpants with mismatched socks and unwashed hair. No rules. No right way. Just you, and a page, and a little bit of breathing room to express yourself.

Can art ease anxiety and depression? What the studies say

Mindfulness-based art therapy isn’t about being “good” at anything. It’s about showing up with whatever you’ve got. No pressure to achieve, no aim for perfection, just presence and being where you are physically, emotionally, and mentally.

You may be wondering, “How in the world could picking up a paintbrush or doodling in a notebook possibly compete with the magnitude of depression or anxiety?” Well, it gives your nervous system time to exhale and release while also keeping your mind and physical body semi-active.

Let’s break down the science of it all.

Potentially lowers cortisol levels

Multiple studies have shown that creative expression, especially in a mindful setting, can reduce symptoms of depression and anxiety. Research has indicated that just 15 minutes of creativity may lower cortisol levels in participants. Cortisol is one of the hormones responsible for stress, and therefore, lower cortisol may result in a calmer body, which may lead to a more relaxed state of being.

Can help process feelings

Other research points to art therapy as a way to help people externalize difficult emotions or process them, especially when talking about them feels impossible or unsafe. It’s been used in clinical settings for trauma survivors, people with chronic illness, and those navigating long-term depression.

Mindfulness doesn’t mean never feeling annoyed, but it does mean paying attention to what’s going on within and around you and doing so without judgment. When you pair that mindset with moving your hands, noticing textures, and staying present with what you’re making, it becomes a way to interrupt the loop of negative thoughts. You don’t have to fight your feelings. You’re just giving them a different outlet.

What is mindfulness-based art therapy?

Using your hands to explore mindfulness-based art therapy may be a stepping stone into more traditional forms of therapy, but it’s one that can absolutely help you feel like yourself again. It’s a simple concept: Mindfulness and making stuff with your hands.

While practicing mindfulness and expressing yourself through words are important ways to process feelings, art therapy can come in handy when you can’t find the words to express or process what’s going on inside you (or when you simply don’t want to.)

If you’re hoping to try mindfulness art therapy, you might consider prompts like:

Draw your anxiety as a shape or color.
Create a visual timeline of your day.
Paint your safe place, whether it’s real or imagined.
Use your non-dominant hand to express how you’re feeling.

The cool part is you don’t need a professional to practice. You can start on your own. What matters the most is how you show up to the practice, not necessarily what you make. You’re not trying to impress anyone, least of all yourself. You’re just giving your nervous system a new language to communicate with — one it doesn’t have to translate into words.

How to express yourself through art: 7 tips to help you cope with depression

If you’re dealing with depression, maybe you don’t have the energy to talk it out, but if you can pick up a pencil and scribble, you can start to process your feelings. Here are some simple ways to explore mindfulness art therapy today.

1. Color your mood

Pick a color that matches how you feel, and let it take up space on the page by drawing shapes, lines, squiggles, or literally just color a corner. You can use multiple colors to reflect different emotions. Think red for anger, grey for exhaustion, or yellow for numbness, if that’s how you’re feeling.

If that sounds like too much, you can also color in a coloring book. Whatever it is, let it be meditative.

💙 Try Labeling Emotions with Jay Shetty for another tool to help you name your mood.

2. Try a visual brain dump

Instead of journaling, which can feel like homework, a visual brain dump can be the best way to move the clutter from your mind onto the page.

Here are some ways to try it:

Draw a storm cloud and fill it with words, shapes, or patterns
Scribble your anxious thoughts and don’t worry about cleanliness or making sense
Write down all of your worries. There’s no need for a plan to solve them — just get them on the page.

3. Make a calming collage

A collage is a good go-to when you just don’t have the words. Flip through your favorite magazines or flyers and cut out images or pictures that make you feel safe and comforted. Arrange them however you’d like on a large piece of paper or poster board and glue them down.

Here are some ideas to include:

Pictures of cozy places or dream vacations
Nature scenes featuring your favorite landscape or animals
Encouraging words or phrases
Indulgent foods and fabrics, and decor that make you feel good

4. Do a scribble meditation

Scribble meditation takes 1-2 minutes and is a great option when your brain is on overdrive. Maybe you’re on hold on the phone or in between meetings and could use a moment to collect yourself. Scribble meditation is a nice, quick option.

Here’s how to begin:

Close your eyes
Pick up any writing tool
Start scribbling slowly, focusing on the sensation of movement
Breathe with it. Let your breath guide the rhythm of your hand.

5. Draw your safe space

Drawing and visualizing a place that feels safe to you isn’t about perspective or shading or staying in the lines. This exercise is about comfort and envisioning a space (real or imagined) that makes you feel safe, comforted, and content.

Here are some places you could travel to through art and imagination:

A real place: Your bed, your grandma’s kitchen, or a favorite bench in the park
A fantasy place: A mountain made of fluffy pillows, an island with never-ending piña coladas, a world with no deadlines or to-do lists or expectations
A color-based place: A page filled with nothing but the color that calms you most. (Try out eight more visualization exercises to find your happy place.)

💙 Treat yourself to this quick 3-minute Loving-Kindness meditation, led by Tamara Levitt.

6. Flex your brain by using your non-dominant hand

Yes, we’re encouraging you to use the other hand. It’s a great way to get out of perfection mode and into the moment. So, if you’re right-handed, draw with your left. If you’re left-handed, place that pencil or paintbrush in your right hand.

Here are some ways to practice:

You can try writing how you feel.
Get in touch with your emotions by drawing a face to match your mood.
Scribble random shapes just to see what your left (or right) hand does when it’s in charge.

7. Start a tiny sketch journal

Big projects can be overwhelming. Tiny projects or sketches? Now, that’s more doable, especially when you’re in the midst of depression.

Some ideas to help you sketch your thoughts out wherever, whenever are:

Fill a sticky note, index card, or corner of a notebook
Take up one square inch of space per day with doodling
Focus on one thing, like a shape, a feeling, a moment

No matter your medium, choosing to create anything, even if it’s a messy scribble on a napkin while you’re out at lunch, is a radical act of care. And these radical acts build up over time into movements for supporting your mental health.

Art for depression FAQs

Can art help with depression even if I’m not creative?

You don’t need to be “artistic,” per se, to benefit from art therapy. In fact, thinking you have to be good at it is one of the biggest myths that gets in the way. This isn’t about talent — it’s about release. It’s about giving your emotions a place to land when words won’t cut it.

Think of art therapy like stretching, but for your brain. It might feel awkward at first, but it’s not about the form. It’s about the feeling. You’re not creating art for public consumption. You’re creating for relief.

What kind of art helps with depression?

Whatever type of art makes you feel better, pursue that. For some, that’s watercolors and pastels. For others, it’s aggressively scribbling with a Sharpie. The art you create can be visual, like drawing or collage, or tactile, like playing with clay or sculpting tinfoil into shapes.

Even movement-based forms like dance or expressive gesture drawing can help if you’re feeling disconnected from your body. What matters most is that it’s accessible, low-pressure, and gives you a way to connect with what’s going on inside.

How do I start using art to manage my depression?

Start messy. Start small. Start where you are. There’s no “right” way to begin, just start whatever you can do that feels like a little bit more than nothing. You could set a timer for five minutes and give yourself permission to make something without judgment.

You don’t need a grand plan or a beautiful sketchbook. A junk notebook, a grocery list, or the back of an envelope are all perfect options for getting started.

And try to let go of the idea that it needs to be daily or consistent. Art can be there when you’re ready, not the other way around.

Do I need a professional art therapist if I want to try art for depression?

You don’t need a therapist to start exploring this practice. You can absolutely explore this on your own, especially if you’re just testing the waters.

But if you find that making art brings up big feelings—or if you want guidance, structure, or deeper healing—then working with a licensed art therapist can be incredibly supportive (for kids, too). They’re trained to help you safely process what comes up through the art, and they won’t judge your stick figures, either.

Think of it like hiking. You can take a solo walk through the woods — or you can go with a guide when the terrain gets tricky. Both are hiking, just a different experience.

Calm your mind. Change your life.

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Calm Editorial Team