Back to school shopping, after school activities, monthly schedules, class parties, field trips, lunches, snacks, laundry…are you noticing the spike in your cortisol levels as you read this? Yeah, same. This running list, which is probably not even close to your mental running list is precisely the reason why Moms need Creative Self-Care. 

With everything we are constantly doing for others, we often forget to take the time we need for ourselves. Now I know everyone has probably heard the phrase, “You can’t pour from an empty cup.” While it may be a worn out phrase by now, the sentiment continues to ring true for most, if not all mothers out there. In a society that values self-sacrifice and service, how to keep people engaged in these caregiving roles without them ending in burnout, is often overlooked. 

In order to avoid the Mom-Burnout-Recovery cycle, we must move to preventative care. This looks like mothers learning to incorporate self-care, in this case Creative Self-Care, as part of their daily and/or weekly routines. As an Art Therapist and Licensed Mental Health Counselor, I see a fair amount of burnout mothers seeking relief and looking to reconnect with parts of who they were before becoming mothers. 

Motherhood can be exhausting but it can also be such a transformative time in our lives. It is hard to navigate all of the big changes mostly because time doesn’t seem to slow down enough for us to catch up. Taking a moment to engage with your creativity gives us that time. Creating has the ability to make us feel as if time slows down, enough for us to catch up with ourselves, our thoughts, our needs, and our desires. Studies show art making and consuming art, can lower our stress levels and allows us to engage in a mindfulness practice that is more attainable than traditional meditation. 

The thing about anxiety is that in order to keep it in check we seek safety, stability and predictability. One of the main ways we try to achieve this is by trying to control as many things as possible. As mothers we learn to balance control with the chaos. Routines, such as creative self-care practices, help ground us during our busy weeks and lives. It provides that safety, stability, and predictability we all secretly crave. When we feel safe we notice a decrease in stress levels as well. 
Creative Routines can be a great way to engage in control too. Let me explain. As we go building our creative self-care practices we find a time of day that feels best; a time were we can focus, minimize distractions, and find our creative flow. Then we set aside a predetermined amount of time; this doesn’t have to be hours to be beneficial, it can be as little as 10 to 15 minutes a day. We then move to choosing our preferred mediums for creation; paints, markers, clay, yarn, colored pencils, charcoal, beads, mixed media, etc. Lastly, we move to creating what moves us. Perhaps we focus on expression, venting or processing our day or experiences. Maybe you choose to use your time to explore and play with new art materials or a new way of using the materials. Creative practice gets to be whatever you want or need it to be, on any given day. 
Another element of anxiety is that it keeps us focused on the future and all the “what-if” scenarios. As mothers we can easily fall into this headspace and stay there for days on end. The issue with this way of thinking is that we end up feeling stressed and mentally drained most days. One of the major benefits of engaging in art making and a creative self-care practice is that it has the ability to keep us focused on the present and reduce cortisol levels; the way the materials smell, the way they feel as we drag them along the page, or the way they might even sound as we fill up our page or canvases. Art making has us engaging with our five senses, which is an element of engaging in a mindfulness practice, and keeps us present with our experiences. What this translates into is an inability to think of what we need to make for dinner, what load of laundry is in the dryer, if there is enough milk in the fridge…you see where I’m going with this. 
Stress and anxiety can have us feeling like we have no power to create change or feel accomplished. The art making process not only lowers our stress levels, allows us a sense of control over our environment and life, but also has the power to make us feel a sense of accomplishment. When you create something from nothing you find an increase in self-esteem and self-efficacy; these are tied to our sense of accomplishment and satisfaction. It’s the thought and experience, “I did that! I made that! I created that!” We always have a product at the end of our time creating which did not exist before we started. While the end product is not the main focus necessarily of the creative practice, it is a result of time spent creating.

There are so many art products out there it can feel overwhelming and downright confusing to know what to get. One of my favorite things to do is try materials and find my new favorites. I look for things that are a good bang for your buck but also good quality. 

When it comes to my work, both with clients and in my personal art making, I have rounded up my top 10 must haves and why I love them. You can easily find these on amazon, Michaels (use your coupons), and other craft stores as well.

1. Gelli Plate
I cannot stop raving about this ingenious little product! As a printmaking lover I enjoy using this to create mono-prints/single prints. I also find this to be a useful way of spreading, mixing, and applying color to a page. You can use it to make backgrounds, create patterns, and recreate textures just to name a few! Gelli also has quite a following so there are tons of instagram and youtube accounts that show you how to use it and develop all sorts of effects. This is a must for my art kit and I especially love the smaller one due to the ease of portability and price point. I am all about art on the go!

2. Watercolor Wheel
While there are tons of watercolor brands out there, again I choose this little watercolor set due to its portability and the quality of colors. You can do a lot with this little wheel. Price is also pretty great and it tends to last you a while too! As you develop your art practice and find yourself wanting to "try the good stuff" or having a little extra spending cash then you can always try the higher end watercolors. ​

3. Watercolor Pen
So if you like watercolor then you are definitely going to need one of these! If you're like me you want to be able to make art on the go or in stolen moments, and these watercolor pens can make that happen. Pair it with your favorite watercolors and a papertowel or paint rag and you are ready for making some playful pieces. Again, there are other brands you can experiment with but these work just fine and get the job done with no fuss. 

4. Mixed Media Notebooks/paper
Ok let's talk paper. This is one material where you might wanna spent a little. I've tried going cheaper and I've tried the pricier stuff and honestly I love this notebook. I always end up back here because you can do just about anything on it. Like its name states it's "mixed media," meaning it can deal with pencil, pen, marker, watercolor, and collage. So this way you can go where ever your art takes you without needing to change notebooks or getting special paper for it!

5. Posca Paint Pens
These are paint pens so they can go over paint, watercolor, inks, and modge podge too. So this is a must if you feel you are a mixed media artist. So this is one of the other art materials where you might want to spend a little, but you can configure how you want to do this so it doesn't break the bank. You can purchase sets, like the one here, or you can buy them individually and get your favorite colors or the ones you are most drawn to. They also sell them in an array of points from fine to chisel. I love the 3m for details and the 8m for mark making. 

6. Palette Knife/Plastic Cards
Every artist or creative needs a palette knife, or an old credit card will do the trick too. It helps you mix paint colors and create various textures in your paintings with both watercolor or paints. There are lots of brands and shapes and sizes you can try. I've shared a set here because when you are starting out I feel sometimes a set can be a good place to start and they are often pretty affordable. They last a while too so it's not something you have to purchase often. ​

7. Acrylic Paints
I am by no means a paint expert here. I just known what I've used and what feels easy to use, clean up, and manipulate. This apple barrel set makes getting started easy. Lots of premixed colors and these offer a quick dry time. This is extra helpful when you want to create layers and use other mediums too. 
I have also shared the classic crayola kids paint set because guess what? It's pretty awesome! I use this a lot with my kids and due to the lower price point there is less guilt playing with the paint, using different experimental methods of applying the paint, and mixing colors. Also added bonus of easy clean up and wash up if we get any on our clothes. That's always a win for me!

8. Art Crayons
These are a crowd favorite around the office with clients. They are a step up from the classic wax crayola crayons. They offer a super satisfying application experience. They offer big mark making moments! Over the years several styles and types of "slick" crayons have come out and go by different names like, slick crayons, art crayons, smooth crayons, creme sticks, and gel crayons. Some alternatives are also called "paint sticks" but those offer a different effect in regards to drying time and the shape and feel of the applicator. ​

​9. Water Based Markers
Shopping for a good set of markers alone can be overwhelming! So many choices; alcohol based, water based, fine tip, chisel tip, felt markers, permanent, washable, double tip, scented or unscented. So I'm going to go simple here, let's stick to crayola super tips markers. Believe it or not these have a lot going for them! My favorite thing is that they are water based which means these can double as watercolors when you use a watercolor brush! These are a great material to have in your art bag which is easy to find, use, and affordable. The thing about it being affordable, again makes it feel less precious which means you will find yourself arguing with your inner critic about being self-indulgent. Also, if you're a mama like me chances are you have a set around and can share them!

10. Modge-Podge
So this is a material we all need at home. It makes collaging a breeze; simply apply a layer under your paper and then another layer over the top and boom! Done! No edges sticking up and no chance it will get unstuck. It dries on clear so no worries when applying. I prefer the matte but they have a variety of styles available to create different effects. If you rather, you can also make your own. Simply get a bottle of the classic white Elmer's glue and water and make the consistency a little more watered down than the classic glue and you got it. Comes in handy if you can't make it to your local craft store. ​

 Start with a few and work on building your studio materials and discovering what makes the most sense for you. What makes you excited to make and create more? Above all what helps you feel aligned, relaxed, recharged, or refreshed? 

Be safe and be well fellow Creatives!

-Janette

Disclaimer*: Janette Macias is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means to earn fees by linking to Amazon.com and affiliated sites. Some links on this site are affiliate links that will pay me a small commission if you make a purchase. I only recommend products and services I have bought and tried myself and that I find value in, not for the sole purpose of earning a commission. You are under no obligation to purchase any book, product or service recommended on this site. I am not responsible for the quality or satisfaction of any purchase. 

To be honest, I struggle with finding the right words to describe my thoughts, feelings, and experiences with everything that is happening since the most recently publicized death of George Floyd. I find myself feeling deeply disappointed, saddened, and exhausted at the news of yet another death and continued mistreatment of people of color. I find myself feeling angry, frustrated, and drained over the things I continue to see and hear from both strangers and people I know. 
 
Then I see these rays of hope. I see clients bringing up the topic of racism, asking questions and sharing experiences. I see strangers and those I know making conscious efforts to educate themselves and reflect on their experiences with race, conversation, confrontation and the discomfort. 
 
I am by no means perfect. I recognize that my lighter skin tone and Hispanic background at times has made things easier for me. I recognize that I grew up in an environment where I was made to feel part of the “majority” and not the “minority.” Because of these experiences and my own points of privilege I feel that much more responsible and compelled to speak up and educate where I can. 
 
I’d like to offer a few tips to those of you who also feel compelled to help and support the people of color in your life:
 
1. Focus on empathy.
It’s not about comparing pain. It’s not about sharing your equally painful experiences. In reality it’s about listening and sitting with someone else’s experience and this can be uncomfortable. Most people are taught to avoid pain and uncomfortable conversations instead of learning how to hold the space for others. This is a great area for personal growth. 

2. Validate experiences.
So much of what troubles marginalized communities is the constant minimization or flat out denial of their lived experiences. A little validation can go a long way in helping people of color feel seen and supported.

3. Want to help? Educate yourself!
The responsibility of educating white people does not fall on people of color. People of color have enough things they have to contend with and navigate, so tacking on educating the general public does not reduce stress but creates more of a burden. 

4. As you educate yourself and come across things you don’t quite understand or want to explore further, reach out and ask questions.
Part of learning and growing is making mistakes. It’s like learning a language, the best way to learn is to practice it and ask questions when you are not sure. There will be moments when you will say the “wrong thing” but people will appreciate your conscious effort and hopefully help you through it so you can do better in the future. 

5. Move past the phrase “I don’t see color.” 
I can understand a number of people grew up with this phrase as a way of trying to see and accept people as they are inside. While the sentiment is sweet and the original intention positive, even good intentions can fall flat and cause harm. So let’s learn and grow past this phrase and find better ways to vocalize our support. 

I encourage you to reflect on these suggestions/tips, your feelings, and experiences. I challenge you to take it a step further and make some art about it. You may find yourself struggling to find the right words or feeling overwhelmed or conflicted. As you work through these complex and big feelings in a visual way you might find clarity, peace, or inspiration.

Be safe and be well,

Janette D. M. 

The amount of thoughts that run through our minds on any given day are nearly impossible to keep track of. Yet there are definitely some thoughts that tend to do laps and bog us down. Our brains also have a tendency to fill in the gaps. So we do this thing where were fill in the gaps with what we think might happen or is happening within another person. Brené Brown likes to say, “The story I’m making up in my head is…” These thoughts can then plague us and because they only reside in our minds we might come to believe them as fact. 
 
One of the best ways to empty our minds and begin to examine our thoughts is to let them spill out onto a page. This can take several shapes or forms. For some, writing the words that have been living in their minds and running rampant can allow for some release. For others, taking their thoughts and creating a representational image or art piece can create relief. And still for others there might be a combination. No matter the form it takes, letting thoughts spill onto a page creates distance and therefore allows for a new perspective to be achieved. 
 
Externalizing our thoughts can help us learn about ourselves, what’s really bothering us, and how to begin changing them or finding solutions. Creating a visual representation of something that has been on our minds can not only provide catharsis or release but it can allow you to let go of the thoughts that don’t serve you. 
 
This week I invite you to look at some of those thoughts doing laps in your mind. Find a way to put them on a page that makes sense for you. Maybe it’s a combination of words and marks, colors, or shapes. Find the ones you feel serve you in some way and rewrite those on a separate page, perhaps a journal.  Then take the sheet that contains the thoughts that you want to change or stop thinking about. Rip these up and then toss them. If you want to take it one step further, take the ripped up pieces and collage them into something new. This is a gentle reminder that we control our thoughts and we have the power to turn those unhelpful thoughts into something we find more productive or meaningful. 

Be safe and be well,
​
Janette D. Macias