Ditch the Paintbrush? Why Drawing Is the Stress Cure You’re Missing

Here's a number that should make you put down your phone: 1.6. According to a 2024 Anglia Ruskin University study of over 7,000 UK adults, crafting made people feel life was worthwhile about 1.6 times more than being employed did (Anglia Ruskin University / Frontiers). That’s right – your job is less meaningful than a hobby you do with your hands. And guess what? You don’t need a canvas, a studio, or a paint set. You need a pencil and a piece of paper. Drawing is the underrated, dirt-cheap, stress-busting craft that’s hiding in your desk drawer.

This is for anyone who thinks they “can’t draw.” I’m not talking about creating gallery-worthy art. I’m talking about the simple, repetitive, almost meditative act of putting pencil to paper. And the science backs it up: creative activities release dopamine and serotonin while lowering cortisol – your stress hormone (Anglia Ruskin University / Frontiers). So here’s my straight-talking, no-fluff, step-by-step walkthrough to start drawing today and actually feel the difference. No talent required.

Step 1: Get the Right Tools (But Don’t Buy Anything Fancy)

You don’t need a $200 drawing tablet or a set of 72 artist-grade pencils. To start, all you need is a pencil (a No. 2 is fine), a piece of paper (printer paper works), and an eraser. That’s it. The point is to get your hands moving, not to impress anyone. In fact, the 2019 WHO scoping review of arts and health combed through over 900 publications and concluded that the arts play a major role in preventing ill health and promoting health (WHO Regional Office for Europe). You don’t need high-end supplies to get those benefits.

Here’s what can go wrong: you spend $50 on supplies, feel overwhelmed by choices, and never start. Don’t be that person. Start with what you have. If you want to upgrade later, fine, but right now, the goal is to draw, not to shop.

Step 2: Set a Tiny, Specific Goal (and a Timer)

Don’t say “I’ll draw for an hour.” That’s a recipe for procrastination. Instead, set a timer for 10 minutes. That’s the sweet spot. In the first randomized study on coloring, psychologists Nancy Curry and Tim Kasser found that coloring a mandala for just 20 minutes significantly reduced anxiety in college students (Knox College news). And a 2020 emergency room study showed that just two hours with adult coloring books dropped anxiety scores by nearly 4 points (Academic Emergency Medicine). So a short burst works.

What should you draw? Anything. A coffee mug. Your cat. A tree outside your window. The point is to focus on the lines, the shading, the texture. Don’t judge the result. The act is the therapy.

Step 3: Doodle, Don’t Draw (Yes, It Counts)

Here’s the thing: you don’t have to produce a masterpiece. Doodling – those little squiggles you do while on the phone – counts. It’s a form of free, unfiltered expression. And it’s a craft that’s been around forever. Drawing is one of the oldest human activities, even older than pottery, which dates back more than 20,000 years (Peking University news). So you’re tapping into an ancient human instinct.

Keep a small notebook and pen by your couch. When you feel stressed, instead of scrolling, pick it up and doodle for five minutes. You’ll be amazed at how your breathing slows.

Step 4: Make It a Habit (and Don’t Quit When It Looks “Bad”)

One session won’t change your life. But consistency will. The Craft Yarn Council found that 85% of knitters and crocheters reported stress reduction, and 93% felt a sense of accomplishment (Craft Yarn Council). Drawing can do the same if you stick with it. Set a goal: draw for 10 minutes every day for a week. That’s just 70 minutes total. You can do that.

What can go wrong here? You draw something that looks like a potato with legs and you get discouraged. Remember: the goal isn’t art. The goal is to lower your cortisol. And you’re doing that just by picking up the pencil.

Bottom Line

The single best move? Keep a pencil and paper next to your couch. When you feel the stress creep in, draw for 10 minutes. No judgment, no goal, just lines. That’s it. That’s the cure. And it’s backed by a 1.6-times-worse-than-your-job statistic.

Sources

• Anglia Ruskin University / Frontiers - https://www.frontiersin.org/news/2024/08/16/arts-and-crafts-improves-mental-health-frontiers-public-health
• WHO Regional Office for Europe - https://www.who.int/europe/publications/i/item/9789289054553
• Knox College news - https://www.knox.edu/news/popularity-of-adult-coloring-books-puts-a-spotlight-on-knox-research
• Academic Emergency Medicine - https://onlinelibrary.wiley.com/doi/full/10.1111/acem.13973
• Craft Yarn Council - http://media.craftyarncouncil.com/health-resources
• Peking University news - https://newsen.pku.edu.cn/news_events/news/focus/768.html