With everything going on you maybe finding yourself feeling a little restless and becoming aware of things you put on the back burner. You’ve tried all kinds of stuff to find a healthy outlet for your stress or work through your stuck feelings. Art making has been catching your eye again, but you struggle with the inner critic who tells you, “Art making is a waste of time. You’ve got better more important things to do. Where would you even start? Plus, you are no artist!” 
 
I’ve seen and experienced the transformational power of art making. It’s ability to contain big emotions and thoughts too difficult to utter in words. Art’s capacity to calm the mind and the body. The way it can express things words just never could. I have witnessed art’s ability to comfort, contain, inspire, unearth, and heal people who are feeling stuck. I have seen what happens when people create and make art like a kid again; finding joy and lightness they forgot existed. 
 
This is what I hope to bring to others who have always felt a pull towards creating, crafting, and making but have lost touch with their creative side. I want to show others the power of expressive art and creativity. How it can help transform us from the inside out and help us lead balanced, creative, and inspired lives. Sometimes we just need a little guidance and to learn how to tune out the inner critic. 
 
So, I am here to show you how incorporating art making and creativity into your daily life can bring a little more play, clarity, and balance to your world. I am here to guide you through the process and help you reconnect with your inner creative. 
 
I’m looking forward to sharing resources, information about the benefits of art making, and sharing stories from others who have found how adding a little creative practice into their daily lives has changed their mindset and brought fresh opportunities. It’s time to show that inner critic that art making is not a waste of time but an amazing investment in your health and wellness. 
 
Be safe and be well.

In art therapy practices we often use mandalas as a form of bringing forth calm, exploring the inner world of the client, while also providing a safe and containing space in which to explore and express oneself. Creating your own or coloring in a mandala has been shown to lower blood pressure, activate the calming effects of parasympathetic nervous system. While most people are familiar with the adult coloring books which are filled with beautiful flower styled mandalas, a mandala is essentially a design within a circle and does not need to be symmetrical or perfect.  

If you're feeling adventurous you might want to try making your own mandala. I'm sharing a link to a video below which I found helpful at guiding you in making your very own mandala. Enjoy!

Thanks for reading!

Be safe & be well.

​-Janette

As we continue with the world-wide pause I find my mind quieting in some ways, which has allowed me to listen closely to my inner knowing. 
 
Some of you may have noticed my blog has shifted since the pandemic hit our country. I felt drawn to continuing to serve my audience and clients in a way that felt more authentic and in line with what we are all experiencing at this time. 
 
This shift in the content I have been sharing has led to moments of self-reflection. Like I have been telling my clients lately, it is important we take this time of pause and use it to think about where we are in life and where we want to go. Are we living in line with our values or following those of another? For me this time of self-reflection has helped me refocus on my values, both as a person and as a therapist. This time of pause has reminded me why I started my journey towards becoming a therapist and more specifically an art therapist. 
 
Taking these moments of clarity and centering into account, I have decided to shift my blog’s focus to something I am not just good at and experienced with, but something that fires me up inside. I love to help my clients find balance in their lives, confidence in their abilities, and embrace the power of their creativity in order to find unique solutions to their struggles. 
 
So, as we all navigate this season of change and growth I hope you will join me as I move into sharing more about my passion for art therapy, art as a form of healing and processing, and how to find healthy growth even in the darkest of times. 
 
Until next time. 
 
Be safe and be well.
 
-Janette 

We live in a world where we don’t stop. Everything seems to scream “GO!” or “You should be productive.” So what happens to us when we are asked or rather sternly directed to “pause?” 
 
What I find myself noticing is an increase in anxiety and negative self-talk. When we slow down this is typically when the not so kind thoughts creep into the forefront of our minds. When we begin to do fewer things it frees up space, and for some of us the space and silence can feel overwhelming.  
 
As the number of activities that keep us busy and distracted dwindle, in comes the judgment, the comparison, criticism, and worry. The once large list of coping skills is down to a handful at best and maybe they are not really your most effective ones either. This realization is true not only for adults, but for teens and young adults as well. 
 
So what are we to do with all these pounding thoughts and suddenly tremendous feelings? Well, we listen to them, get curious about their presence and then we respond. And how do we do this exactly? We might journal, meditate, or create some art as a way of acknowledging the thoughts and feelings. 
 
By taking our internal commentary and bringing it out of us, onto paper, we might then be able to get enough distance from the thoughts and feelings. This distance can then allow us to begin to get curious about where these thoughts and feelings are really coming from. Are these messages you feel coming from sources outside of you (society, family, friends, peers, coworkers, bosses, etc.) or are they something you truly believe to be true? You might ask, “What is this thought/feeling trying to tell me/warn me about/protect me from?” 
 
Then we get to make a choice about whether we want to do something about these thoughts and feelings. Do we want to take some time to better ourselves through learning a new skill, setting healthier boundaries, or making more time for self-care, just to name a few.
 
This slow in our usual pace of life is a time to address some of the things we might have been avoiding by staying so busy all the time. Funny how things catch up with us right? This time of “Pause” is giving us a chance to self-reflect and come out the other side a little more self-aware and better equipped to handle our internal world, which is the only place where we have control. 

Ideas for Self-Reflection:
 
1. Make some art!- Grab a sheet of paper and some colors, pens, or pencils and think about what’s running through your mind. Doodle, scribble, make lines, shapes, or use color to help convey what’s happening internally. It doesn’t have to look like anything. When you’re done, what do you notice about your mind and/or body? Do things feel clearer or lighter in some way? Did you feel or realize something new? Remember this art is for you and your self-reflection, so NO JUDGEMENT! Your piece is merely a vehicle or a tool to help you better understand yourself. Art Therapy might be a great option if you find yourself drawn to art as a form of processing and healing. 

2. Meditate- Take some time to do a guided meditation or breathe exercise. Allow yourself the space to sit still and listen to what’s really happening inside. Then leave whatever isn’t serving you “on the mat” as they say in yoga. Headspace is a company & app that offers tools for meditation and relaxation. They are currently offering some of their tools for free at https://www.headspace.com/covid-19
 
3. Speak with a mental health professional- Self-reflection can be hard, especially if you have never done something like this before. Having someone who can sit with you, listen, not judge you, and provide healthy options for moving forward can be comforting. Most therapists are offering a Telehealth option to provide services while still trying to “flatten the curve.” Websites like https://www.PsychologyToday.com offer an easy search engine to find licensed professionals in your area. 

Stay safe and be well.

-Janette