When we live with chronic illness, our minds can become echo chambers of worry. The same thoughts cycle, especially when answers are scarce or the pain is invisible. This rumination is fueled by brain networks which gets stuck in high gear under stress (Andrews-Hanna et al., 2014). But when we engage in creative expression—even the simplest kind—we gently shift our brain’s gears.

Here are some ways to engage your creative spirit to give your cognitive side of your brain a much needed rest from medical reports, prescription changes, and dealings with your insurance company hell bent on evoking “step therapy.”

1. Five-Minute Free Doodle

What to do: Set a timer for five minutes. Grab a pencil, crayon, marker—whatever’s close. Let your hand move across the page without trying to “draw” anything recognizable. Circles, lines, squiggles, whatever comes. No rules, no pressure.

Why it helps: This shifts your focus from verbal thought (where worry lives) to visual-motor activity. It activates the brain’s right hemisphere and quiets the analytical chatter. It doesn’t matter what it looks like—it’s about giving your brain a break from “figuring it out.”

2. “What If” Journaling

What to do: Start with a sentence like “What if my body was actually a wise messenger?” or “What if fatigue had something to teach me?” Then let yourself respond—not with facts, but with imagination. It can be poetic, silly, profound, or just curious.

Why it helps: This taps into divergent thinking, which opens up new mental pathways instead of looping the same anxious thoughts. It also invites self-compassion, which is deeply calming to the nervous system.

3. Sensory Storytelling

What to do: Choose one object near you—a blanket, a spoon, a glass of water. Describe it as if it were the main character in a story. Give it feelings, a backstory, or an adventure.

Why it helps: This playful reframing invites the brain out of “problem-solving” mode and into imagination. It may sound odd, but it reengages parts of the brain linked to narrative, emotion, and perspective—offering a mini mental vacation.

4. Create a “Mood Map”

What to do: On a piece of paper, draw a rough outline of a body (stick figure works). Then, using colors, symbols, or scribbles, fill in where you feel different sensations—pain, tension, warmth, calm. There’s no “right” way to do it.

Why it helps: This blends mindfulness with creativity. Instead of overthinking symptoms, you’re witnessing them with curiosity. It gives form to the formless, helping the brain process feelings without spinning into analysis.