Paint Your Way out of a Worry Spiral
It usually starts in the middle of the night. I wake up with a nagging thought that quickly turns into a feeling of dread. After that, I toss and turn, struggling to fall back asleep. These thoughts often revolve around things I can’t control—such as conflicts with others, health issues, or concerns about a loved one. Once the cycle of worry begins, my mind goes into overdrive, altering my perception and causing me to feel irritable and unproductive.
The issue with worry is that it can become addictive. According to psychologists, it acts like a hit of dopamine in our brains, providing a false sense of control—even though it’s ultimately ineffective and stress-inducing.
Fortunately, it is possible to break free from the cycle of worry, and you can use your art practice as a tool to do so.
Transform Tension into Expression
This meditative art practice is a quick and enjoyable way to break the cycle of worry. The first step is to become aware of the sensations in your body while releasing any attached storylines. This is important because our egos tend to cling to stories, which can foster a sense of victimhood, leaving you feeling trapped and disempowered. No one wants that!
Next, notice where you feel tension or tightness in your body. Imagine its shape, size, texture, and color. Spend some time with these sensations, visualizing what you perceive. Just the act of noticing this energy can create some distance from it, allowing you to separate yourself from the feeling.
After that, draw or paint your experience using whatever materials you have at hand. Do this without overthinking—just focus on feeling and get your emotions onto the page. This simple act can leave you feeling lighter.
From there, nurture feelings of trust and support. Meditate on all the ways you are supported in your life—by the earth, your loved ones, and the Universe. Then, draw or paint this transformed feeling on a separate page or on top of your initial drawing. Choose colors and marks that represent how this new feeling manifests in your body.
The goal isn’t to create a perfect piece of art but to express what is true for you. This practice helps train your brain to release worry and cultivate feelings of trust—feeling supported and cared for. Over time, you will find that your habit of worrying diminishes, and your sleep improves.
As you navigate this process, be gentle with yourself. Allow yourself time to feel and express your emotions on the page. Take a moment to reflect on the artwork you've created, considering what each line, shape, or stroke represents to you. Carry this sense of trust into your daily life, knowing that you possess the tools to handle life's challenges with grace and resilience.