Bilateral Drawing: A Creative Tool for Emotion Regulation

In a world that moves fast and often leaves us feeling overwhelmed, finding ways to regulate emotions is essential for well-being—especially for those navigating anxiety, trauma, or major life transitions. One powerful and surprisingly simple tool from the world of expressive therapies is bilateral drawing.

Whether you’re an emerging adult figuring out who you are, or a woman carrying the weight of stress, trauma, or anxiety, bilateral drawing offers a non-verbal, body-based way to reconnect with your emotions—and your nervous system.

What Is Bilateral Drawing?

Bilateral drawing is the practice of drawing with both hands at the same time—typically using crayons, markers, or chalk—on a large sheet of paper. The goal isn’t to make “art” but to allow the brain and body to process emotions through movement, rhythm, and sensory input.

It engages both hemispheres of the brain, which can support:

• Emotional regulation

• Integration of trauma memories

• Reduction in anxiety and inner tension

• Access to deeper self-awareness

• A felt sense of balance and calm

This approach overlaps with practices used in EMDR and somatic therapy—all of which honor the wisdom of the body and the healing power of non-verbal expression.

Why It Works: A Brain-Based Perspective

When we experience stress or trauma, our left and right brain hemispheres can become dysregulated. This is why trauma can make us feel fragmented or “stuck” in either thinking mode or feeling mode.

Bilateral movements, like walking, tapping, or drawing with both hands, help re-establish communication between the hemispheres. This calms the nervous system, reduces overwhelm, and supports emotional processing in a grounded, embodied way.

Try It: A Simple Bilateral Drawing Exercise

All you need is:

• Two crayons, markers, or pencils (one for each hand)

• A large sheet of paper taped to a table or wall

• 5–10 minutes of quiet space

Step-by-Step:

1. Set an intention.
   Ask yourself, “What emotion am I feeling right now?” You don’t need to name it perfectly—just notice.

2. Begin drawing with both hands.
   Use large, loose movements. Let both hands mirror each other, or let them move independently. No need to plan—just move.

3. Stay present with the sensation.
   Notice how it feels in your body. Is anything shifting? Softening? Getting more energized?

4. Pause and reflect.
   When you’re done, take a moment to look at your drawing. You can jot down a few notes or feelings, or simply thank yourself for showing up.

A Few Tips:

• If you feel overwhelmed, slow down or stop and ground yourself.

• Use music or deep breathing to enhance the experience.

• Repeat this exercise when you feel dysregulated, stuck in your head, or emotionally flooded.

Bilateral drawing isn’t about being an artist—it’s about being in relationship with your body, emotions, and inner world. It’s a beautiful tool for those navigating anxiety, trauma, or stress—especially when words are hard to find.

If you're curious to explore more somatic and creative ways to heal, feel free to reach out or download my free Grounding Toolkit Builder Worksheet [here].