Why art therapy isn’t just for kids
When most people hear “art therapy,” they picture a child scribbling with crayons in a therapist’s office. It makes sense—kids often use art before they have the words to explain what they’re feeling. But here’s the truth: art therapy isn’t just for children. In fact, creative expression can be a powerful tool for adults navigating stress, anxiety, grief, or simply wanting to know themselves better.
You don’t need to be an artist. You don’t need fancy supplies. You don’t even need to like drawing. What you do need is a willingness to pick up a pen, brush, or marker and see where it takes you.
The myths about art therapy
Myth 1: It’s only for kids.
Because children often draw before they can talk, many people think art therapy stops being useful once you can put feelings into words. But adults have defenses that words can easily hide behind. Art helps you access layers of yourself that conversation alone might never touch.
Around the age of 12, many of us start worrying about whether our drawings look “realistic.” That’s when self-criticism creeps in. If the art doesn’t look a certain way, we judge ourselves for it — sometimes harshly.
One of the beautiful parts of being an adult in art therapy is learning to work through that layer of self-criticism. As you practice noticing, softening, and challenging those inner judgments in your artwork, you begin to do the same in your daily life.
Art becomes a gentle, powerful way to unlearn the pressure to “do it right” and reconnect with your authentic self.
Myth 2: Art therapy is only for creatives or people who are already “good” at art.
This myth holds so many people back. The truth? Art therapy has nothing to do with making something “museum-worthy.” It’s about the process, not the product. Scribbles, stick figures, blobs of color, and quick doodles are just as meaningful as a perfectly shaded portrait. Healing comes from expression, not perfection.
Art therapy also helps adults reconnect with creativity in a much broader sense. Creativity isn’t limited to drawing or painting — it shows up in cooking, gardening, music, decorating, crafting, problem-solving, playfulness, and the way you move through your daily life. Many people don’t even realize that they are creative until they start exploring it again in a space without pressure.
I also work with plenty of people who genuinely love making art. Some haven’t touched their creative side in years because, when life feels heavy or overwhelming, we often stop doing the things we love most. Art therapy gives them a safe place to return to that part of themselves — gently, slowly, and without expectation.
Whether you’re a lifelong artist or someone who hasn’t picked up a crayon since third grade, art therapy meets you exactly where you are.For more on how art helps express what words can’t, explore our related post,Art Therapy Speaks When Words Fail.
“When I have an art therapy client who is apprehensive about art making, one of the first things I’ll have them do is make an ugly painting.”
The power of coloring outside the lines
For adults, coloring can feel oddly uncomfortable—especially if you’re a perfectionist. Staying inside the lines feels safe. But stepping outside of them? That can be freeing.
Coloring outside the lines in art therapy isn’t about being sloppy—it’s symbolic. It’s a way of loosening control, embracing imperfection, and practicing vulnerability. That small act can mirror the courage it takes to let go in life.
Doodling as a doorway
You might think of doodling as mindless, but science says otherwise. Doodling actually engages your brain in a different way, improving focus, reducing anxiety, and even helping memory.
When you let your pen wander in the margins during a meeting or while you’re on the phone, you’re opening up a pathway for subconscious processing. Those spontaneous shapes and patterns can also be a gentle way to explore emotions without pressure.
How art therapy rewires the brain
Neuroscience has shown that creative activity lights up multiple regions of the brain—motor, sensory, and emotional centers all firing together. Making art can lower cortisol (the stress hormone), while increasing dopamine (the feel-good chemical).
Over time, repeating creative practices helps build new neural pathways. It’s not just relaxing—it can literally help rewire your brain toward resilience, calm, and connection.
“Participants described feeling relaxed, less anxious, and more in touch with themselves following creative activity.”
Research insight: Studies published by the American Art Therapy Association show that art-making can lower cortisol and improve emotional regulation, especially for adults managing chronic stress or anxiety.
Practical ways adults can use art for therapy
You don’t need a studio or a stack of supplies to start. Here are a few simple ways to bring art therapy practices into your everyday life:
Journaling with doodles or sketches – Add shapes, colors, or drawings to your written reflections.
Mindful coloring – Use a coloring book (or draw your own) to slow down and stay present.
Collage – Cut out images and words that resonate with you and arrange them into a story or vision board.
Work with an art therapist – A trained professional can help you safely explore deeper themes. Explore how Fresh Therapy LLC blends traditional talk therapy and creative expression on the Art Therapy page.
Signing off: Art therapy is human therapy
At its core, art therapy isn’t about art—it’s about you. It’s about giving yourself permission to explore, to play, to let go of judgment, and to express emotions in a way words sometimes can’t reach.
So, pick up a pen. Smear paint on a canvas. Doodle in the margins. Scribble until your hand is tired. Whether your creation makes sense or not, whether it’s “pretty” or not, you’re doing something much more important: you’re listening to yourself.
Art therapy isn’t just for kids or artists. It’s for humans. And that includes you! At Fresh Therapy LLC, I help women find calm, clarity, and connection through both traditional and creative therapy approaches.
Ready to explore how art therapy can help you reconnect and heal? Book a Free Consultation today.
FAQ: What Your Doodles Might Be Telling You
Q1: Can doodling actually help with anxiety or stress?
Yes. Research shows that creative acts, such as doodling, can lower cortisol levels and calm the nervous system. It gives your body a break from overthinking — a gentle way to self-soothe.
Q2: What if I’m not artistic at all?
Perfect. Art therapy isn’t always about skill — it’s about expression. Stick figures, scribbles, and messy paint can be just as revealing and restorative as a polished piece of art.
Q3: How do I start using doodling for self-awareness?
Keep a small sketchbook nearby. When you feel the need, let yourself doodle or even scribble. Pause as you get started and ask: How am I feeling right now? How can my doodle capture that? Then let yourself doodle.
Q4: How does Fresh Therapy LLC use doodling in sessions?
In art therapy sessions, we explore your doodles as reflections of your mood, stress, or emotion — not necessarily as analysis, but as gentle conversation starters. It’s a creative doorway into understanding yourself more deeply.
Q5: How do I know if art therapy is right for me?
If talk therapy feels stuck or overwhelming, art therapy can help you express what words can’t. It’s ideal for women navigating anxiety, perimenopause, or parenting overwhelm.