In an era marked by constant digital engagement and heightened stress levels, spending even a brief period drawing by hand may offer significant benefits for calming the nervous system, according to experts in neurology and art therapy.

Modern technologies, with their persistent notifications and gamified designs, have been shown to keep users in an almost continuous state of heightened alertness, which activates the sympathetic nervous system—commonly known as the fight-or-flight response. This physiological state increases heart rate, blood pressure, muscle tension, and releases stress hormones such as cortisol. Soma Sengupta, neurologist in chief and chair of neurology at Tufts Medical Center, explained that drawing helps shift the body’s focus away from stress-inducing thoughts and encourages activation of the parasympathetic nervous system, or the “rest and digest” system, which promotes recovery and relaxation.

Engaging in drawing stimulates coordination among multiple brain regions involved in vision, motor planning, decision-making, and attention. This coordinated activity creates a calming sensory experience, anchoring the individual’s attention in the present moment and reducing the tendency toward negative rumination. Sengupta highlighted that drawing increases sensory awareness—the conscious perception of sensory inputs such as sight, touch, and internal bodily signals—which research suggests can alleviate anxiety.

Moreover, visual art serves as a nonverbal outlet for emotional expression, allowing individuals to convey feelings through images, colors, and patterns without relying on verbal explanations. This form of emotional regulation may contribute to better understanding and managing of internal experiences.

Importantly, the therapeutic effects of drawing do not require creating a finished masterpiece. Sengupta noted that the benefits stem largely from sustained attention, repetitive movement, and engagement in the creative process itself. Simple doodling—such as drawing lines, squiggles, or geometric shapes—can yield similar calming effects.

While some may feel anxious about their artistic abilities, art therapist Donna Lombardi argued that even practicing drawing when it feels uncomfortable can build “distress tolerance,” the capacity to endure emotional discomfort adaptively. Individuals do not need to be skilled artists to experience these benefits; even brief periods of art-making can activate reward pathways in the brain, triggering the release of dopamine, a neurotransmitter linked to motivation and positive reinforcement.

Research on the optimal duration of drawing for stress relief remains limited. A small 2016 study published in Art Therapy found that 45 minutes of art-making lowered cortisol levels in participants. However, Sengupta suggested that sessions as brief as 10 minutes may suffice to interrupt the stress response without imposing an added burden on busy individuals. The calming impact can occur in as little as five minutes and generally ranges up to 20 minutes, with many therapy sessions dedicating 20 minutes to creative activities resulting in noticeable emotional and physical improvements.

For those who do not find drawing appealing, Lombardi emphasized that other forms of art, such as working with clay or painting, can also facilitate immersion and relaxation. The key is selecting a medium that enables individuals to engage fully in the creative process, fostering self-regulation and stress reduction.