Scribble, Dance, Write: Using Expressive Arts to Reduce Anxiety

Many people seeking relief from anxiety find themselves frustrated when “just talking about it” doesn’t seem to move the needle. You might understand why you are anxious on a logical level, yet your body continues to react with a racing heart, shallow breath, or a tight chest. This happens because anxiety isn’t just a thought—it is a physiological state.

At Inner Summits, we recognize that the conscious, thinking mind is great at solving logic puzzles but often fails at addressing deep-seated emotional patterns. If you could simply think your way out of anxiety, you would have done it by now. The roots of these struggles lie in the subconscious and the nervous system—territory that “top-down” talk therapy sometimes struggles to reach.

To truly heal, we often need to go “bottom-up,” engaging the body and the senses to unlock patterns that logic cannot touch. This is where expressive arts—the simple acts of scribbling, dancing, and writing—become powerful therapeutic tools.

What does it mean to “externalize” anxiety?

Anxiety often feels like an internal storm. It is a “mountain inside” that blocks out the sun, making you feel trapped, alone, and confused. When anxiety stays inside, it feels like it is you. You aren’t just feeling anxious; you are anxious.

Externalization is the process of taking that internal energy and putting it into a tangible, external form. By scribbling on a page or moving your body, you are essentially saying, “The anxiety is over there on the paper, or in that movement—it is not me.”

This creates a crucial bit of “breathing room.” Once the anxiety is externalized, you can:

• Observe it: See the shapes, colors, or rhythms it takes.
• Analyze it: Notice patterns without being overwhelmed by them.
• Change it: Physically alter the scribble or shift the dance to influence your internal state.

How does “scribbling” help rewire an anxious brain?

Scribbling might seem like child’s play, but in a therapeutic context, it is a sophisticated way to bypass the “inner critic.” When we try to create “art,” we often get stuck in perfectionism, which only fuels more anxiety. Scribbling, however, has no rules.

When you engage in “expressive scribbling,” you are practicing a form of somatic discharge. The friction of the pen against paper and the repetitive motion of the arm allow the nervous system to release pent-up sympathetic energy (the “fight or flight” response).

The Benefits of Scribbling:

1. Sensory Grounding: Focuses the mind on the “here and now” through tactile feedback.
2. Visual Mapping: Converts abstract dread into concrete lines and shapes.
3. Bypassing Logic: Allows the subconscious to speak when words fail.

Can “dancing” or movement actually regulate the nervous system?

At Inner Summits, we often use the metaphor of “old code.” Anxiety is like outdated software running in the background of your mind-body computer. Dancing—or what we call “authentic movement”—is a way to update that code.

You don’t need to be a “dancer” to benefit from this. This isn’t about choreography; it’s about listening to the impulses of your body. If your anxiety feels like a “tight knot,” what happens if you try to move like a knot? If it feels like “static,” how does your body want to shake that off?

How movement reduces anxiety:

• Completing the Stress Response: Shaking or rhythmic movement helps the body finish the “flight” impulse that anxiety often triggers but never completes.
• Vagal Tone: Movement, especially when paired with breath, can stimulate the vagus nerve, signaling to the brain that you are safe.
• Empowerment: Moving your body intentionally helps you reclaim a sense of agency over a system that previously felt out of control.

Why is expressive writing different from regular journaling?

Regular journaling often involves “ruminating”—writing down the same worried thoughts over and over. This can sometimes make anxiety worse because it reinforces the “old loops.”

Expressive writing in a “bottom-up” framework is different. It’s about “stream of consciousness” or “dialoguing” with parts of yourself. Instead of writing about your day, you might write to your anxiety.

Techniques for Expressive Writing:

• The Brain Dump: Writing as fast as possible for five minutes without lifting the pen to clear the mental “cache.”
• Dialogue with Parts: Using Internal Family Systems (IFS) concepts to ask the “anxious part” of you what it is trying to protect you from.
• Unsent Letters: Writing out frustrations or fears to externalize them, then literally “releasing” the paper (tearing it up or recycling it).

How do these arts fit into the Inner Summits “Roadmap”?

We don’t just “do art” for the sake of it. Expressive arts are integrated into our five-stage therapy roadmap to ensure meaningful, lasting progress.

1. The Catalyst: Recognizing that your current ways of coping (like ruminating or avoiding) aren’t working.
2. The Search: Finding a therapist who understands that “thinking your way out” isn’t the only answer.
3. The Warm Up: Using scribbling or movement to “map” your nervous system. You learn to recognize when you are in “fight/flight” and use these arts to restore capacity.
4. The Journey (Repair & Release): Using creative expression to address the root causes—the “old code” from past experiences—and release the emotional charge.
5. The Summit (Reclaim You): Rediscovering your authentic self. Like our client Charlie, who went from “gray-scale to full color,” you use art to explore and solidify your new sense of freedom.

Is this approach evidence-based?

Absolutely. While expressive arts feel intuitive, they are grounded in neurobiology. Research in the field of interpersonal neurobiology and trauma-informed care shows that engaging multiple areas of the brain (visual, kinesthetic, and linguistic) promotes “bilateral integration.”

This is similar to how EMDR (Eye Movement Desensitization and Reprocessing) works. By engaging the body and the creative mind while processing difficult emotions, you help the brain “file away” the anxiety as a past event rather than a present threat.

What if I’m “not creative” or “bad at art”?

This is perhaps the most important point: Expressive arts are not about making something beautiful. In fact, sometimes the most “ugly” or chaotic scribbles are the most therapeutic.

In our “bottom-up” approach, the value is in the doing, not the result. You are not a student in an art class; you are an explorer in your own inner landscape. Your therapist is your guide, helping you navigate the peaks and valleys without judgment.

How do I get started with expressive arts for anxiety?

If you feel stuck in your head and trapped by your thoughts, it may be time to try a different path. You don’t need a studio or expensive supplies—just a willingness to move, mark, and write.

• Step 1: Grab a piece of paper and a pen. Don’t think. Just let the pen move for 60 seconds.
• Step 2: Stand up and shake your arms and legs for one minute. Notice how the “static” of anxiety changes.
• Step 3: Write down three words that describe how you feel after moving.

Conclusion: Reclaiming Your Inner Summit

Anxiety often feels like a mountain that is too steep to climb. But by using expressive arts to externalize those feelings, you begin to see the mountain for what it is: a part of the landscape, but not the whole world. Through scribbling, dancing, and writing, you update the “old code” of your nervous system and pave the way for a life lived with lightness and freedom.

At Inner Summits, we believe therapy shouldn’t be a mystery. It should be a clear, transparent journey toward reclaiming the authentic you. Whether you are navigating chronic stress, complex trauma, or just feel “beige” and disconnected, expressive arts offer a vibrant, effective way to heal from the bottom up.

Ready to start your journey?

If you’re ready to stop thinking your way out of your feelings and start healing from the bottom up, we’re here to help. At Inner Summits, we specialize in matching you with the right therapist to help you repair, release, and reclaim your life.

Contact Inner Summits today to get matched with a therapist and begin your climb.

Frequently Asked Questions (FAQ)

Do I need special supplies for expressive arts therapy?

No. Most expressive arts exercises can be done with basic household items like a pen, paper, and your own body. The focus is on the emotional process rather than the artistic medium.

Is this the same as an art class?

Not at all. An art class focuses on technique and the final product. Expressive arts therapy focuses on your internal experience and how the act of creating helps you process emotions and regulate your nervous system.

How long does it take to see results?

Many people feel an immediate sense of “release” after a single session of externalizing anxiety. However, “rewiring” the nervous system for long-term change is a gradual process that happens over the course of the therapy roadmap.

Can I do this if I have physical limitations?

Yes. “Dance” or movement in this context can be as subtle as moving your fingers, shifting your weight in a chair, or even visualizing movement. It is entirely adaptable to your body’s needs.

Will I have to share my “art” with others?

In a therapeutic setting, you only share what you feel comfortable with. The “art” is a tool for your own healing, and your therapist is there to help you interpret your own symbols and sensations.