Which art therapy activities can you try at home? Creative exercises from emotion maps to collage, how to try them safely and how they differ from therapy.
On a weekend morning there is a box of oil pastels, a few old magazines and a pair of scissors on the kitchen table. You are not quite sure what you are going to do; you just want the week's tension to find a way out. When you search online for "art therapy activities", hundreds of ideas come up; some promise techniques that will "make your anxiety disappear", while others imply that they really are a form of therapy. In this article we describe, step by step, creative exercises you can try on your own at home. We also set out clearly what these activities can and cannot offer, and how they differ from a therapy process.
Are Art Therapy Activities the Same as Art Therapy?
First, let us clarify an important distinction. Art therapy is an approach in which visual art materials such as paint, clay and collage are used towards specific goals within a therapeutic relationship with a trained professional. The work produced in a session and the process of making it are discussed together with the person's own interpretation; the process rests on an assessment and a framework.
The colouring, doodling or collage you do on your own at home, by contrast, is a self-care and creative expression activity. These activities can be enjoyable and relaxing and can help you get to know yourself; but they do not replace therapy. Most of the exercises shared online under the heading "art therapy activities" actually fall into this second group.
This distinction matters not to diminish the value of the activities but to keep expectations realistic. If you would like to know in more detail what the approach is and how sessions work, take a look at our article what is art therapy.
Possible Benefits of Creative Activities: What Does Research Say?
Research on the effects of art on mental health paints a promising but cautious picture. For example, a comprehensive review published in 2015 examined 15 randomised controlled trials in adults with non-psychotic mental health problems; in 10 of them, the group receiving art therapy showed a significant positive change in symptoms compared with the control group. However, the same review stresses that the quality of the studies was generally low. Another review published in 2018 looked at 27 studies and found the results promising but limited in terms of method.
An important note: these studies concern structured art therapy processes run by trained professionals. They do not directly measure the effect of activities done alone at home. Even so, many people say a creative pastime gives them the following:
- A break from thoughts that keep the mind busy,
- The calm and focus that come from making something with your hands,
- Room, through colour, shape or image, for feelings that are hard to put into words,
- The small but real satisfaction of having made something.
This research also shares common limitations: samples are often small, participants know what kind of study they are taking part in, and results rely heavily on people's own reports of how they feel. For this reason it is more accurate to say "it may support some people in some circumstances" than "art is good for you".
Colouring a mandala may help some people calm down; but no colouring page will make anxiety disappear on its own.
Before You Start: Setting Up a Safe and Comfortable Framework
A few small preparations make things easier before you begin a creative activity at home:
- Keep materials simple. A pencil, a few coloured pencils or oil pastels, old magazines, scissors, glue and paper are enough for most exercises. You do not need expensive materials.
- Set a time limit. A predetermined period such as twenty or thirty minutes makes it easier both to start and to finish the activity.
- Adopt the rule "it doesn't have to be beautiful". The aim is not to produce a work of art but to experience the process. You do not have to show the result to anyone.
- Don't interpret, be curious. Rather than passing judgement on what emerges by asking "What does this mean?", ask yourself "What did I feel while making this?"
- Stop if emotions become intense. If very upsetting memories or feelings come up during the activity, stopping, drinking a glass of water, opening a window or talking to someone is always an option.
If you live in a busy household, finding a small space and time of your own also matters. Half an hour after everyone has gone to bed, the kitchen table while the children are at school, or a corner of the balcony may be enough. Telling the household, "I'm going to do some colouring; I'd like half an hour on my own", may feel odd at first, but it is the simplest way to protect this time. Some families prefer to do these activities together; that is a lovely option too, as long as no one starts evaluating anyone else's work.
Art Therapy Activities You Can Try at Home
The following exercises require no artistic knowledge. You can try each a few times and observe which one suits you.
Emotion colour map
Draw a simple outline of your body on a sheet of paper; even a stick figure will do. Then colour in the emotions you are feeling right now according to where you feel them in your body. If there is tension in your shoulders, you might show it with one colour, and a tightness in your stomach with another. This activity can help you notice how emotions are felt in the body.
Scribble and transform
Keeping your eyes half closed, make a random scribble for one minute without lifting your pen. Then open your eyes and look for a shape, face or object within the scribble; colour in what you find. This exercise is a gentle way for people with a perfectionist inner voice to experience that a "mistake" can be a starting point.
Collage of the week
Cut out images, colours or words from old magazines that describe your week and glue them onto a sheet of paper. Don't think too hard while choosing; take whatever catches your eye. When you have finished, give the collage a title. Let us imagine someone who has had a demanding month under the shadow of the rising cost of living and, without realising it, has filled their collage with empty tables and closed doors. Noticing this might lead them to consider that their tiredness may also have something to do with loneliness.
Drawing a safe place
Draw a real or imaginary place where you feel calm and safe. It might be a highland house from your childhood, a stretch of seashore or a room that exists only in your imagination. As you draw, think about the sounds, smells and light of that place too. For some people, looking at this drawing in tense moments can serve as a short calming break.
Working with play dough or clay
Take a piece of play dough or clay and spend a few minutes simply kneading, squeezing and stretching it with your hands. Then try turning your mood at that moment into a shape. Working with your hands can offer a different focus, especially for people whose minds are very busy and who say "I can never sit still".
Two-page comparison
Make one drawing on a page titled "how I am now" and another on a page titled "how I would like to be". Then look at the two pages side by side and think about how you could narrow the gap between them with one small step. This exercise can help turn an abstract wish into a concrete goal.
Photo walk
Take your phone and go for a twenty-minute walk around your neighbourhood or along the route you take to work. Set yourself a theme, such as "things that calm me", "overlooked colours" or "small beauties". During the walk, take five photographs that fit this theme. When you get home, look at the photos and give each one a one-word name. Even on big-city days when you feel squeezed between apartment blocks, this exercise can be a way of directing your attention to the small details around you.
Emotion jar or box
Throughout the week, note down the emotions you experience on small slips of paper, as a single word or a little drawing, and drop them into a jar or box. At the end of the week, empty the jar and group the slips by colour or type. Noticing which emotions dominated and which hardly appeared at all can let you look at your own week from the outside.
Things to Keep in Mind During These Activities
Art therapy activities done at home are safe for most people, but it is good to keep a few points in mind:
- Don't dig into severe trauma on your own. Trying to draw a very difficult event you have experienced in detail can intensify emotions without a safe framework. Work of this kind should be done slowly and in a controlled way with a professional.
- Don't diagnose your own drawing. Conclusions such as "I used black, so I must be depressed" are not accurate. Colour choices depend on the materials, the mood of the day and many other factors.
- Don't interpret other people's drawings. In particular, inferring a child's mood or experiences from their drawings is not scientifically supported; a drawing is a tool for opening up conversation.
- Don't turn the activity into homework or a source of pressure. The thought "I must do this every day, and if I can't I've failed" can take away the relaxing side of a creative pastime.
For some people these activities also represent a return to a pastime they loved and have neglected for years. For someone who loved drawing at school but gave it up because "there's no living in it", touching paper again may mean not just relaxation but reconnecting with a forgotten part of themselves.
How Are Creative Tools Used in Therapy?
There may be a surface similarity between activities done at home and the creative tools used in therapy; both involve paper, paint and collage. The difference lies in the framework. In therapy a creative exercise is not chosen at random; it is planned according to the person's needs at that time, their goals and how much they can carry emotionally.
In a therapy session, creative tools may generally be used for the following purposes:
- Opening up conversation: A feeling that is hard to put into words first appears as a colour or shape and is then discussed together.
- Gaining distance: Putting a difficult situation on paper allows the person to look at it a little from the outside.
- Making change visible: Drawings made over the course of the process can help people see how they themselves have changed.
In this work, the interpretation belongs to the person. The professional does not impose a meaning such as "this tree is your mother"; what the drawing expresses for the person is explored together. The work produced also belongs to the person and is protected under confidentiality.
In addition, in work that can open up strong emotions, it is important to proceed slowly and end each session with a safe closure. Because activities done alone at home lack this framework, it is advisable not to work through heavy experiences in depth on your own.
When Art Therapy Activities Are Not Enough: When Should You Seek Support?
Creative activities can soften a difficult week, but some situations call for more. If you notice any of the following signs, you might consider speaking to a mental health professional:
- Low mood, lack of motivation or hopelessness that has lasted for weeks,
- Intense anxiety, panic or restlessness that disrupts your daily tasks,
- Marked changes in sleep and appetite,
- Memories of a difficult past event frequently intruding into your mind,
- Thoughts of harming yourself or ending your life.
If the last point applies, call 112 (emergency services) without delay.
In a therapy process, creative tools may be used according to the person's interests. For example, a feeling that is hard to put into words may first be drawn and then talked about, or insights from a session may be gathered together in a small collage afterwards. At the heart of the process, however, is structured work on the person's patterns of thinking, feeling and behaving. In individual therapy, tools of this kind can sit alongside evidence-based methods rather than replacing them. If you are looking for creative exercises designed specifically for coping with anxiety, our article on art activities for anxiety may also give you ideas.
Frequently Asked Questions
Do I need artistic talent for these activities?
No. In creative activities the aim is to experience the process, not to produce a beautiful result. Stick figures, scribbles and wobbly lines are perfectly fine; worrying about talent is often the biggest obstacle to getting started.
How many times a week should I do them?
There is no set number. Some people prefer one long session a week, while others prefer small exercises of a few minutes every day. What matters is that the activity feels like a break rather than a burden.
Should I keep the pictures I make?
That is entirely your choice. Some people enjoy looking back at old drawings to see how things have changed over time, while others find it relieving to throw them away afterwards. Both options are valid.
Can I do these activities with my child?
Yes, many of them can be done with children and can make for enjoyable time together. However, avoid interpreting your child's drawing or trying to read meaning into it; instead, ask "Would you like to tell me about it?" and make room for them to explain.
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Eda Erkan Alapala
Klinik Psikolog. İstanbul Kent Üniversitesi Klinik Psikoloji Tezli Yüksek Lisans mezunu; bilişsel davranışçı terapi, çocuk merkezli oyun terapisi ve çocuk-ergen psikoterapisi alanlarında eğitimlerini tamamlamıştır.
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