This blog answers: What are the benefits of using mandala drawing for anxiety? How can you use a mandala drawing in therapy for anxiety? What are some other ways to manage anxiety? What are the therapy options for anxiety?
What are the benefits of using mandala drawing for anxiety?
Some benefits of using mandala drawing for anxiety are:
It helps to promote mindfulness and healing
Drawing mandalas require individuals to focus on their thoughts and emotions to produce what they are feeling. This leads to a near meditative stance where individuals need to draw with their attention and focus on the mandala. This meditative stance has healing outcomes in individuals helping in reducing their anxiousness.
Drawing mandalas for anxiety helps to increase focus on the current mandala. This helps individuals to direct their thoughts onto the concentric circles rather than that of the negative thoughts and emotions that are causing their anxiety.
Releases emotions, fear, worry, and tension
Many scientists believe that mandala drawings are not just concentric circles rather they are the projection of individuals’ emotions and fears. It is the representation of what they have been feeling consciously or subconsciously.
Hence when individuals can put this down on paper they are better able to reflect upon their inner emotions, fears, worries, and tension that is causing anxiety and work towards managing it.
Increase one understanding about their anxiety disorder
Mandala drawings can also help individuals identify any distortions or discrepancies that indicate an existing anxiety disorder by the various patterns and colors used by individuals which usually symbolize one’s mental state according to many researchers.
Mandala drawing also helps to decrease anxiety by improving creativity where the individual can explore their creative side and come up with new ideas which they haven’t adopted before.
Release emotional blockages
Mandala drawing help with anxiety by reducing the emotional strain that individuals hold within them. This is mainly because there is no pressure on the individual side to follow some set rules rather they can complete their mandalas as they want to using various resources like crayons, paints, sticks, flowers, gems. This activity helps to release the emotional blockage that individuals or subconsciously or consciously.
Learn how to decrease impulsive behavior
It is believed that drawing mandalas can also help individuals reduce impulsive behavior as they require a sense of focus and attention while drawing and filling up the concentric circles which require patience and time.
Mandala drawing is a source of escape for individuals who are stuck in a cycle of negative thoughts, emotions, and feelings. It helps them to focus on their current emotions and find ways to navigate their ways out of this cycle.
How can you use a mandala drawing in therapy for anxiety?
Steps that individuals must follow in their mandala drawing for therapy of anxiety are:
- Start by drawing a dot in the center of the paper
- With the help of the ruler, a dot can be placed in the center of the sheet
- Following which draw three dots on the left and three on the right, top and bottom of the center with each dot at the same distance from the center
- Draw vertical and horizontal lines to connect the dots
- Then draw another set of dots in between the lines at a similar distance from the center as other dots
- Connect these dots in circles for instance connect all the first dots from the center to form a small circle and the second dots from the center to draw a slightly larger circle.
- After this individuals can allow their minds to take control of their mandalas.
What are some other ways to manage anxiety?
Identify and acknowledge the triggers
The most significant strategy that can be used to control one’s anxiety is by identifying and acknowledging those triggers.
Being able to recognize what makes an individual anxious makes them better equipped to take action.
Even though anxiety can be bought under an individual’s control it cannot be predicted. In such situations, it is necessary that an individual actively carries out relaxation techniques.
These might include meditation, yoga, and deep breathing which helps to reduce the intensity of anxiety within a short period.
A key to reducing the frequency and intensity of anxiety attacks could be spending time with close family and friends.
The kind of emotional and practical support provided by these social and personal groups help the person feel connected and aid in distracting one’s mind from negative and recurring thoughts that lead to anxiety.
Apart from friends and families, individuals can also consider speaking to groups of people that are experiencing similar problems.
Set realistic goals
When an individual is feeling overwhelmed, setting goals and targets keeping in mind priorities can help resolve overwhelming feelings of fear or panic.
Setting goals provides structure and routine to an individual’s life reducing space for uncertainty which can be a major trigger for anxiety in many cases.
Take up new challenges
Apart from doing activities that an individual is usually fond of and has expertise in, trying new and challenging activities that put an individual outside their comfort zone in a healthy manner may help reduce the stress and anger temporarily.
Signing up for new activities also provides a path to meeting people with similar stories and concerns.
An individual’s lifestyle plays a major role in their experience of anxiety. An unhealthy and busy lifestyle usually leads to unhealthy eating, lack of exercise, lack of adequate sleep.
A combination of a well-set diet, exercise, and sleep can help to regulate an individual’s mood and equip them with a favorable coping mechanism.
These coping mechanisms in turn help to get control over once anxiety concerns in a more adaptable manner.
lack of proper diet, sleep, and exercise can make an individual sluggish, dependent, moody and vulnerable to anxiety attacks.
Making journal entries
Last but not least having a journal to write down how a person is feeling and thinking when they are anxious helps them to reflect upon their thoughts and feelings.
Putting down one’s thoughts and feelings onto a paper helps to provide a sense of temporary relief.
In the case of journal entry, a person does not even have to fear being judged by another person regarding their thoughts and feelings.
What are the therapy options for anxiety?
Cognitive-behavioral therapy helps an individual to control their anxiety by using strategies like relaxation and breathing. It works on the principles of replacing negative thoughts with positive ones.
Exposure therapy is a kind of therapy in which an individual is exposed to a particular stimulus that they usually fear or are anxious about in a graded order.
As and when the individual gets comfortable with the situation or stimulus introduced or exposed to them with each session, individuals get more comfortable with a real-life situation that might have otherwise been a source for triggering anxiety.
It is based on the principle that when an individual interacts with other people who are suffering from the same fears they might not feel left alone or isolated. Group therapy usually involves a group of individuals who are experiencing similar symptoms and problems.
Anxiety can also be treated with the help of medication prescribed by a health care professional.
Though medication alone cannot help in reducing persistent anxiety it can help in restoring a sense of control and bring temporary relief.
In cases where reaching out physically to a professional is impossible or discomforting an individual can opt to seek help through the online medium.
In this, the therapy sessions are carried out one-to-one over a video or audio call. Some individuals also prefer interacting with the therapist through text as well due to various reasons. One of the most common is the fear of being judged by the therapist or some personal hesitation.
Online therapy can help individuals to regulate some aspects of their anxiety that aids individuals in carrying out a stress-free life over time
Mandalas are a great way to resolve one’s feelings of stress and anxiety. However, individuals must also consider other methods to approach their anxieties holistically.
Frequently asked questions What are the benefits of using mandala drawing for anxiety?
Does mandala art help with anxiety?
Drawing mandalas can help reduce worry fear and overall anxiety and stress. It is believed to release emotional blockages for individuals diagnosed with post-traumatic stress disorder and decrease the symptoms of trauma.
Is drawing mandala relaxing?
Mandala holds the idea of unity and wholeness. It is a wonderful way to express an individual’s emotions bringing about a soothing effect. Mandala drawing helps to create mindfulness through focus, meditation, stillness, and attention to the present moment.
Why are mandalas calming?
Mandala consists of concentric circles which become wider from the outside representing unity and harmony. Coloring mandalas can help relax and calm down an individual’s nervous system generating a positive mood and energy.
Is it good to keep mandala art at home?
It is believed that mandalas can protect from negative energy. However, this perspective differs from person to person.
Where can I use the mandala?
Mandalas are believed to represent various aspects of the universe and are used as a means of meditation in many cultures.