3 ultra-simple art therapy exercises to try tonight with your markers

When we talk about art therapy, we sometimes imagine that we need to block out two hours of our weekend, get out canvases and brushes, and accept getting the living room table dirty. In reality, a sheet of paper, a few felt-tip pens, and ten minutes are more than enough to relieve stress after a long day.

The goal here is not to create a drawing to frame, but to use movement and color to release an overflow of emotions.

Here are three super accessible mini-rituals to try tonight.

1. The "Inner Weather" Exercise (Duration: 10 minutes)

This is the perfect exercise when you feel overwhelmed without really knowing why. It allows you to put graphic words to a muddled emotional state.

• The exercise: Take a blank sheet of paper. Open your pack of acrylic markers and, without thinking, choose three colors. Don't try to make a pretty combination; just trust your instinct at the moment (even if you choose black, gray, and bright red).

• The action: Close your eyes for three seconds, breathe, then start drawing simple shapes. If you feel stressed, draw sharp scribbles, right angles, quick lines. If you're tired, opt for soft waves or concentric circles instead. Fill the space with your three colors for 10 minutes, until you feel relief.

2. Repetitive Ink Flow (Inspired by Zentangle)

If your brain is spinning and you can't switch off your thoughts, this exercise will force your attention to focus on a specific point, which helps regulate heart rate and stress.

• The exercise: Choose a single color of marker, preferably a shade you find soothing (a deep blue, a forest green, or a soft terracotta).

• The action: On your paper, draw a simple geometric shape first (a square or a large circle). Then, fill the inside of this shape with one single, endlessly repeated pattern: very close parallel lines, regular small dots, or interlocking waves. The fluid texture of the acrylic ink, which lays opaquely on the paper, makes the process almost hypnotic. Focus solely on the sound of the tip and the lines being drawn.

3. Create your "Visual Anchor" against the gloom

Sometimes, we just need a little positive phrase to look at to get through a heavy period or a busy week.

• The exercise: Think of a word or short mantra that makes you feel good right now (for example: "Breathe", "Slow down", "One day at a time" or simply "Calm").

• The action: Write this word large in the center of your page. Then, use the opacity and intensity of your markers to decorate the outline of this word. Create patterns, layer vibrant colors, add details. By spending time coloring around this word, your mind absorbs its message. Once finished, you can leave this drawing on your desk or bedside table: it will serve as a reassuring visual anchor for the following days.

The hardest part of these exercises is simply allowing yourself to start. So unplug your phone, get out a piece of paper, and let your hands do the rest.