50 Art Activities to Help You Calm Down

Creating art can help you express emotions, as well as reduce your stress, fear, and anxiety. It has taken me a lot of years, but I have figured out some great ways to use art to manage my overstimulation and meltdowns. I know when I need to step away for some time to draw, paint, color, or do something else creative that will focus my mind so I can tune out the noise of life. 

Everyone needs down-time to collect their thoughts and take a brain break when life gets a bit too overwhelming. For those of us on the autism spectrum, this overwhelming overstimulation comes at much greater intensity and much more often than our neurotypical peers. If creating some type of art is helpful and calming to you when this overstimulation occurs, then by all means keep making art. It helps if you make time for art on a routine basis, so add it into your schedule if possible. I try to create something every single day, even if it’s just a digital drawing. I think it keeps me calmer and in a more peaceful state of mind so I can avoid overstimulation as much as possible. If you don’t have time every day, hopefully you can at least use art to calm down when you need. 

Here are 50 calming art ideas to use when you need some creative time. I separated them into 10 categories, and listed 5 art activities in each category. However, it’s really more about what works for you individually. In time, you will know what type of art activity you prefer and what calms you best. Although we are all on the spectrum, we are completely unique as far as what works for each of us.

Emotions

Emotions can be so overwhelming at times. Try these projects when you need to release anger, sadness, or grief.

1. Draw or paint your emotions. Draw/paint exactly what you feel. You may hear people call this Vent Art. Draw/paint whatever made you emotional, or draw/paint the emotions themselves to release the anger or sadness out of yourself and onto the paper. The easiest way is to start with color. If stress was a color. What color would it be? What color would anger be?
2. Create an art journal. Draw and doodle your emotions instead of writing about them in words.
3. Create line art. It’s amazing what you can do with lines. I can get lost in creating line art and never finish because you can just go on forever, page after page. Focus on different lines like straight, curvy, zigzag, thin, and thick. You will soon be very relaxed.
4. Create a clay sculpture. Simply touching and molding clay into something allows you to escape from reality. You can do this with clay or salt ceramic so you can keep your creation, or just use Play-doh to create and re-mold different things.
5. Paint a landscape. Nature is not only beautiful, but mesmerizing. Go outside and draw or paint something in your outdoor environment. Look for the amazing patterns and designs in nature that you’ve never noticed before.

Relaxation

Life can be hard, and sometimes we just need to release the trials of the day and chill when we get home. I don’t know about you, but sometimes television makes me even more anxious and stressed. So, avoid TV and consider these art projects to help you relax.

1. Paint to music. Painting is therapeutic because it allows the mind to focus on one central topic. This relieves stress on the mind and relaxes the body. Music is food for the soul. Add these two together and it can be healing for mind, body and soul.
2. Make some scribble drawings. Turn some simple scribbles into something beautiful using line, color and your creative energy. Remember these three facts: Everyone can draw; Drawing can be calming; Your inner critic needs to be quiet because this is all about getting yourself into a relaxed state.
3. Finger paint. Anyone can enjoy finger painting. Get your hands messy and have fun. I like to use a combination of hand and finger prints to create different animal designs.
4. Mandala painting. This takes a steady hand and lots of patience, but I can definitely see how it can transport you into a meditative state.
5. Color in a design. This is a simple way to relax. There are so many amazing adult coloring books available now with beautifully intricate designs. This has become an easy way to use art as relaxation. Plus, this is a great way to fill in the “down time” or “waiting time” that we autistics do not enjoy. Just throw a coloring book and some colored pencils or crayons in your bag to take anywhere, on a bus or plane, at a restaurant, or while waiting at an appointment. It also keeps your mind and hands busy so you can avoid fidgeting.

Happiness

Art can help you appreciate the happiness in your life. These activities can help you reflect on your own personal joy.

1. Take photographs of the beautiful things in your life. This could be a beautiful flower garden or tree in your backyard; a bowl of fruit on your kitchen counter; your adorable pet; or your amazing family. Print and frame them to be constantly reminded of the wonderful beauty in your life.
2. Make a collage related to your favorite quote. This is a way to bring a beautiful quote to life. Use magazine pictures, photos of friends and family, or draw your own pictures.
3. Create a drawing of your goals. Create a design showing your life 5 or 10 years in the future. Draw the goals that you hope to accomplish by then, like education, career, family, home, travel, etc.
4. Design your home. What does home mean to you? Create a safe and beautiful place that feels like home to you. This could be an architectural design of your house, a future dream house, a landscape of where you want to live, etc.
5. Draw or paint an invention. This can be anything that will make your life easier or happy. It can be realistic or not.

Portraits

Creating self portraits helps you know yourself. Creating portraits of your family and friends helps you know and understand them better.

1. Create art for your family and friends. This is a great way to express your gratitude for all they do for you. Frame your art so they can enjoy for years to come. These make great gifts.
2.  “I am” Collage. Create a collage all about you. Include art that describes you now, art that shows what you hope to become, things you love, and things your enjoy.
3. Create a self-portrait. Paint in your favorite colors. Select a facial expression and color for emotional impact. Make it into an Emoji like my example below!
4. Draw yourself as a warrior. Imagine yourself as a strong, brave person by drawing yourself as a warrior.
5. Draw yourself or your spirit animal as a superhero. Remember, Autism is our superpower.

Trauma and Loss

Sometimes, we have to face some very unhappy events in life. Some we never really get over, but we do have to accept and overcome so we can move on.

1. Draw a place where you feel safe. Your safe place could be your home, a family member’s home, your church, or someplace outdoors.
2. Collage your worry away. Take some old magazines and tear, cut, glue, and layer anything. This can be pictures of things you worry about, or anything that helps you forget your worries for a while.
3. Draw something that scares you. This is all about facing your fears. We are all afraid of something. Facing your fears can help you overcome them.
4. Turn your disability or illness into art. Put your feelings about your disability or illness on paper via drawing or painting.
5. Art journal through a loss in your life. This will likely be an ongoing project. Only you will know when it’s done.

Collaging

Create collages for inspiration or to deal with feelings.

1. Collage a vision board. Fill it with images that motivate you into achieving the life you want.
2. Create a face collage on a mask. What’s your true face, and what’s the face you put on for the world?
3. Create a career collage. What do you want to be when you grow up? Do you need a career change? Collage it to help you figure it out.
4. Create a calming collage. Choose images that help you relax like the ocean, rivers, waterfalls, trees, mountains, meadows, or flowers.
5. Collage your accomplishments. Select images of things you have already accomplished. This will give you confidence in what you have done, and inspiration for what you’ll do next.

Know Yourself

Describe yourself through art, and how you see the world. Every perspective is truly beautiful and unique.

1. Draw yourself as an animal. Is there an animal that you have a special interest in or feel like is a kindred spirit? Draw yourself as that animal.
2. Illustrate a fairy tale about yourself. Place yourself into a happily ever after situation. What role will you play and how will the story go? Create a book or short story that tells the tale.
3. Create your own coat of arms. Choose symbols that represent your strengths and superpowers to build your own special coat of arms.
4. Draw a comic strip. This could be funny, or you as the superhero fighting crime and danger,
5. Build your own website. Websites are a great way to build upon your interests and share them with the world. I love art so I blog about art projects on my website, but I’m also on a mission to help other autistics benefit from art. That’s really the reason I started my blog. Use your website to help and teach others.

Gratitude

Here you’ll find a collection of projects that will help you be happy about what you have and express your gratitude for it.

1. Document your gratitude visually. What things are you grateful for in your life? Paint or collage a work that represents these things.
2. Create a family tree of strength. This exercise honors those around you who support you. Paint those close to you who offer you the strength you need.
3. Make something for someone else. Helping others is the best way to feel good about yourself. It gives you purpose as well as confidence.
4. Paint a rock. Paint rocks for relaxation and fun. Place them around your home or yard for decoration, or give to family and friends to do the same.
5. Create a life map. A Life Map helps you discover what you want for yourself and your life

Inside Your Mind

Take a look inside your mind to see what’s going on with these projects.

1. Create blot art. Fold paper in half with paint or ink in the middle and describe what you see.
2. Mind Mapping. Make a drawing of your thoughts to figure out how your mind works.
3. Make a dreamcatcher. Having bad dreams? Create this age-old tool for catching your dreams with a few simple tools.
4. Draw your dreams. You can learn a lot from what goes on in your dreams, so keep a dream journal and use it for inspiration to draw or paint. Keep a journal and pen or iPad on your night stand so you can write down your dream as soon as you awaken. We often forget later in the day.
5. Paint a window. Windows let you see in and see out. Paint yours with things you want to hide inside your mind or show to the world.

Miscellaneous

If you’re still looking for something to empower, help or soothe you, try these miscellaneous projects.

1. Use natural materials. Leaves, sticks, pine cones, rocks and other natural materials can help you get in touch with nature. Going outside to collect some of these items is calming as well. It’s very relaxing to breathe the fresh air and feel the warmth of the sun while you walk around outside collecting a few sticks, pine cones, or leaves for use in creating some natural art. Experiencing the textures, scents, colors, and sounds of nature helps us to slow down our bodies, minds, and breathing, and become grounded to the earth.
2. Make art out of recycled items. You can reuse old items that have meaning to you or just re-purpose something you have laying around. This will give you insight into how you can reshape and reevaluate your own life.
3. Collage with photographs. If you’re uncomfortable using old photos you can make copies. Or, try digital scrapbooking with your scanned old photos, or current photos from your phone.
4. Create your own interpretation of a famous painting. Using a famous work as your inspiration, create your own work. It could help reveal more about your view of the world, and add appreciation for the original artist.
5. Make stained glass. Reflect upon your spiritual side by creating your own stained glass window. You can do this with alcohol inks or markers, paint, and glue.

Last but not least, please don’t worry about proper steps and don’t get too caught up in the details of any particular activity. If you dislike something you create, you can always cover it up with paint, cut it out, or glue two pages together and hide it. Art making this way is all about learning to let go and engage a mindful presence. Let your imagination out to play, and get lost in the process. You don’t need any special skills or talent to benefit from art making and art play. The power of art is that it lets you get lost in the creative realm, lose track of time, and let go. You will be amazed at how this relieves stress. Our brains are very active when producing art, and I believe it not only helps us calm down in the short-term, but also helps us attain better coping skills for the long-term.

So, enjoy one of these 50 art activities or all of them, and I will see you soon in our virtual art world.