By Dr. Leetal Benzvi
Anxiety has become a constant companion for many, especially in times of crisis and uncertainty. Whether it stems from personal struggles, collective trauma, or the overwhelming demands of modern life, anxiety can feel like an unshakable force. Yet, as an expressive arts therapist and resilience researcher, I have seen firsthand how we can shift our relationship with anxiety—not by resisting it, but by approaching it with curiosity, creativity, and compassion.
Anxiety as a Messenger
Anxiety often gets treated as an enemy, something to be controlled, medicated, or eliminated. But what if we saw it differently? In my work, I encourage people to view anxiety as a messenger rather than a threat. It is a signal from our nervous system, alerting us to something unresolved—be it an emotion, an unmet need, or a deep-seated fear.
Imagine encountering a frightened animal. Your instinct would likely be to approach it gently, offering comfort through soft words and slow movements. Yet, when faced with our own anxiety, we often do the opposite: we judge it, suppress it, or try to force it away. But just as a frightened animal responds to patience and safety, our anxious selves can soften when met with understanding and care.
Creativity as an Antidote to Anxiety
In my research on resilience and trauma healing, I have found that creativity offers a powerful way to engage with anxiety. Anxiety thrives on chaos and overthinking; creativity, on the other hand, invites flow, play, and embodied presence. Through creative expression—whether through art, movement, writing, or sound—we can shift from intellectualizing our anxiety to engaging with it on a deeper, nonverbal level.
Neuroscience supports this idea. Our brain’s left hemisphere is analytical, focused on logic, competition, and problem-solving—often the place where anxiety loops form. The right hemisphere, however, is intuitive, imaginative, and relational. When we activate our creativity, we engage the right hemisphere, allowing us to move away from rigid anxious thought patterns into a space of openness and new possibilities.
Expressive Arts and the Power of the Journal
One of the most accessible and transformative ways to engage with anxiety is through visual journaling, a core component of my Seven-Step Resilience Journal Model. Unlike traditional talk therapy, expressive arts journaling allows individuals to externalize their emotions and make sense of their inner world through imagery, color, and spontaneous creation.
For those dealing with anxiety, I often recommend starting with a grounding exercise:
- Contain the Experience – Instead of trying to eliminate anxiety, create a “container” for it in your journal. This can be a drawn shape, a collage, or even a scribble representing the emotions you’re holding.
- Engage the Senses – Anxiety often disconnects us from the present moment. Using pastels, watercolors, or textured materials can reawaken the senses, bringing us back into the body.
- Reframe the Narrative – Instead of seeing anxiety as something negative, explore it artistically. What color is it? What shape does it take? What would it say if it had a voice? Sometimes, when we allow our anxiety to be expressed creatively, it transforms into something entirely unexpected—perhaps even a source of strength.
From Anxiety to Resilience
Through my work, I have seen remarkable shifts when individuals integrate expressive arts into their healing process. One of the most profound aspects of this work is the realization that anxiety does not have to be a permanent state. Just as trauma can rewire the brain in harmful ways, creativity and resilience-based practices can rewire it for healing.
For those who feel intimidated by the idea of creativity, it is essential to remember that creative expression is not about skill—it is about engagement. Writing a stream-of-consciousness entry, dancing to a favorite song, or even arranging objects in a meaningful way can all be forms of creative healing.
Practical Steps to Ease Anxiety Through Expressive Arts
- Create a Daily Check-in Ritual – Set aside five minutes each day to create something in your journal. It could be a sketch, a poem, or simply colors that reflect your mood. This practice builds a habit of self-awareness.
- Use Movement to Shift Energy – Anxiety often manifests in the body. Gentle movement—such as stretching, shaking out the hands, or intuitive dance—can help release stored tension.
- Engage in Collaborative Creativity – Art can be a powerful tool for connection. Creating with others—whether through shared journaling, group painting, or even expressive storytelling—can reduce feelings of isolation and enhance resilience.
A Compassionate Approach to Anxiety
Above all, the most crucial element in working with anxiety is self-compassion. Too often, we are our own harshest critics, believing that we should be calmer, stronger, or more in control. But healing does not happen through force—it happens through gentle allowance, through witnessing our own emotions without fear.
Anxiety is not a flaw; it is a part of being human. And when we engage with it creatively, we give ourselves permission to move through it, rather than be defined by it.
Through expressive arts, we can reframe anxiety as an invitation—an opportunity to deepen our understanding of ourselves, to create meaning from our experiences, and ultimately, to find resilience in the very places we once felt most fragile.
