Anxiety leaving lock-down? Journaling can help

Waking to new rules and saying goodbye to familiar routines, that have kept us going in Sydney for 106 days, can feel a bit scary. It did for me. And it was strangely unexpected.

There was definitely an anxious niggle telling me I needed to explore these emotions and ‘feel all the feels’ before I could start my day.

Whether you are greeting ‘Freedom Day’ or that is still a little way away for you, journaling may help to get some clarity with your thoughts and feelings.

Using a creative process that works for you (whether its art, writing or something else), can help release all those built-up emotions and doubts. And can shine light on what is really behind the fear and uncertainty.

Absolutely I’m excited about making restaurant bookings, putting on my heels, seeing Sydney once again in all its sparking glory and imaging the happy tears from first hugs with girlfriends overseas. The flipside is I’ve grown to feel safe in this new reality and don’t want to let some parts of it go.  

So, if you’re feeling a tad anxious today, for whatever reasons, I am writing this for you. I hope it helps you feel a bit lighter.

Why you may feel anxious:

-          Socializing again

-          Having children/loved ones unvaccinated

-          Feeling a temporary division in society

-          Loosing Government payment

-          Catching Covid-19

-          Facing change (ANY change takes a period of adjustment).

Method

Meditation:

If you’re into meditation, I loved this one today

Mindful: A Meditation Series (Peace During the Pandemic- Coronavirus/ COVID-19 Guided Meditation) - Bing video

Or otherwise – close your eyes to some calming music for a few mins, let your mind’s chitter chatter start to quiet.

Journaling: Write two lists:

1.       What did you enjoy during lockdown?

Scribble down whatever comes to mind – new routines/ what were the positives to a simpler life/ connections with people – either online or in person/ new interests you discovered/ how did you ‘grow’/ what challenges stood out & make you proud you got through it?

2.       What are you excited to do again?

Think big and small (who can’t you wait to see/ what have you missed/ what can you now plan for?)

When you’re done, read over your lists and add anything else that comes to mind.

Then take some time to notice what feelings come up for you.

-          Were your lists balanced?

-          Did anything surprise you?

-          How does your body feel now?

-          Notice your breath – is it slower than when you began?

What I discovered:

My ‘what I enjoyed list’ list exceeded what I was looking forward to. Crazy! Despite my complaints along the way, the limitations we have lived with has become a likable norm that has evolved into a lot of personal growth for me.

By writing these lists, I felt in control once again and had thankfulness for the resilience my family has shown during this time, that we have discovered new things (future tools) that make us happy and became stronger/ closer together.

Also my anxiety quickly started to fade as it occurred to me that what we created in lockdown doesn’t have to disappear altogether.

 The things we loved most can still be incorporated into this new road ahead. Knowing that gives a sense of ease and lessens the feelings of fear.

You might want to do this alone, or with a friend - or ask your family to do it together. We wrote our lists this morning before home schooling and work calls - and plan to chat over tonight at dinner.

Whenever you start to get back to the world outside of your walls, take it slowly and go at your own pace. And should things start to feel overwhelming, come back to the process of journaling, and getting it all out of paper :)

Happy landscape & playful shadows

As lockdown keeps us close to home base, there’s been many natural gems to discover. Like this scene along the beach strip where we live. We spent a glorious afternoon here last week and returned on the weekend with the fam. to gaze at the brilliant blue sea and lap up the sunshine.

Is there a spot in nature that you’ve discovered (or re-discovered) during lockdown? Somewhere you knew was beautiful but now you’ve made a Covid connection with?

-          Maybe you’ve taken the kids to play there after home schooling?

-          A spot where you run as the sun comes up?

-          Finding a hidden place because you made yourself and your dog walk a bit further (and being really glad you did)?

This exercise can be done outside if you wish to gather up your supplies and paint on location. Or take a photo and paint from your phone when you get home.

In this happy artwork we simplify the scene, by breaking down into plains and then exaggerate the shadows so they crisscross over the painting.

Materials:

-          Medium weight paper stock

-          Acrylics

-          Pencil

-          Your phone set next to you to look at your scene.

Step 1: Sketch in your foreground, mid-ground and background so you know where land meets sea, and sea meets sky. You can also roughly sketch blobs for the tree branches.

Step 2: Using acrylic paints start to block in your colours.

Lighter greens for the foreground, darker greens for mid ground and a different tone for the strip of land in the distance. Remember warmer colours will ‘pop’ and draw your eye in – and darker/ cooler shades will make your eyes recede.

Step 3: Block in the blue for the water. And a different tone of blue for the sky – I mixed lots of water for the sky but you may want to have a bold blue.

Step 4: Once the background is dry, use black paint to paint in branches and outline the leaves.

Step 5: I really loved the shadows in my original photo so wanted this to become a feature. I exaggerated over the foreground and painted lines to distinguish the bushes.

Using black to highlight areas steers this towards an illustration style and gives this simple painting a lift.

Animal print, pattern play. Art workshop.

Last week I had a return visit to the dentist – and I knew it was going to be PAINFUL. Long story short but planning my coping strategies, the image of a tiger kept popping up for me as I drove to the appointment.

Strong, courageous, fearless. Tigers are extraordinary creatures and hold so much grace and power. I remember being captivated by their stripy coat whilst drawing them in high school.

I’ll keep this story brief…but in essence embodying the qualities of the tiger through that visit made me feel braver. So, when I returned home (face half numb from the anesthetic) I did something healing for myself. I created some art.

This helped me release all the anxiety I was feeling before the visit and capture some of the pain that was now behind me. Which is how art therapy works – helping us release what no longer serves us through a creative process.

For this art workshop, let’s keep it simple though and think of an animal that inspires you. And then use their markings to create an animal print artwork.

Extra – tap into any feelings that come up for you as you gain inspiration from your animal.

Material: Paper – I used a3 (Thicker paper weight needed to withstand the watercolour)

Medium: Oil pastels + Watercolour

Technique: Using animal print for pattern inspiration.

Set-up:

-          Pics of your animal print/ animal fabric to copy from.

-          Choose whether your colours will reflect the animal or be unique!

Step 1: Using an oil pastel, choose a small part of the animal print you like. Copy on to the paper.

Step 2: Choose a second colour and add more marks to your paper. Try to build around the first marks to give you some direction.

OR

Follow your feelings as you go to determine where the next marks should sit.

Step 3: Add a third colour. Then a fourth. Repeat the steps above.

Step 4: Choose a watercolour and paint over the oil pastel in the white sections.

Mine ended up being a bit scary, but I don’t mind that. You can use this process to experiment with different feelings, and different animals and see what happens!

A little cup of happiness: art workshop

Grabbing a take-away coffee is one of life’s tiny perks – and it couldn’t be truer during lockdown.

But I definitely feel my conscience with all the paper cups I’m bringing home. I don’t want to add to the amount of waste we produce, but also know that things feel hard enough right now without adding more personal guilt for bringing a little bit of happiness into my day.  

When we’re allowed to do so, my keep cup will be leaving the house with me. Promise. But for now…what about giving these little cups some extra time to shine and make more use from them? My lovely friend Sophie and I brainstormed this fun idea…

Turn your coffee cup into art.

I’m noticing lots of gorgeous designs on coffee cups at the moment. Too pretty not to be inspired by. So, for this workshop, grab your prettiest cup, some markers (and paint if you wish) and let’s make some coffee cup art.

Materials:

-          Paper

-          Lead pencil to sketch

-          Coloured markers/ watercolour if you wish.

Step 1:

-          Keep hold of your next gorgeous take-away cup/ rinse and clean it.

Step 2:

-          Place your cup alongside your paper. Breakdown and sketch the shape of the cup. Treat as a cylinder, slightly wider at the top.

Step 3

-          Copy the design that’s on the cup. For me it was a brilliant blue butterfly and a pastel rainforest background.

Step 4

-          Let your imagination run free…extend the cup imagery off the ‘cup’ and on to the rest of your page.

Ideas: repeat the images you like (ie. mine was the butterfly)/ consider colours – do you want to keep them or change them?  what story unfolds in your background?

-          Use markers to shade as you like.

-          Consider adding in a few areas of watercolour for extra colour pops.

Hope you enjoyed :)

Extra: What other uses can you find for your coffee cup?

-          Pretty up your art table and use to store pencils/crayons/ small tubes of pain.

-          Add water and wildflowers, bringing nature to your kids desk at home

-          Fill with some snacks like pretzels, nuts or fruit for hungry tummies

-          Make an enrichment toy and serve up dry kibble for your dog’s lunch…(just make sure they don’t eat the cup 😉

Mindful moments with doors

Doors. When you stop and think about it, for much of our days, we are surrounded by doors, gates, entrances and exits.

Especially with lockdown. We’ve been spending a ton of time behind closed doors; we might take delight closing a door to our room to snatch some alone time or we might love the sound of opening the front door to escape for a run or walk in the sunshine.

“…doors and openings provide the transition point to change” – gorgeous words I found in this beautiful article on the symbolism of doors.

So as we spend a little longer in lockdown, surrounded by doors, let’s consider a new way to look at the doors inside of, and outside our homes and all the potential that can be behind a closed door.

This week, I wanted to create something quick, simple, but FUN based on doors.

Mindful moments with doors uses imagination and our new gained appreciation of doors.

Before you start, consider for inspiration:

-          Doors that make you stop and say ‘wow’

-          Take a moment of stillness, close your eyes – what’s the door you see?

-          What colour is it? Is it exotic from a far-away place you’d like to visit? Or is it the door that leads to the safety and comfort of your own home?

-          What’s behind the door…adventure? a friend? something you wish for?

-          Consider what you want around it – a winding path? cobblestones? more doors??

And if you want to add in some extra mindfulness this week, try this tip suggested using doors to connect into the present:

“Every time you pass through a door, direct your attention to the present for a moment. Leaving your home, getting in and out of your car…visiting a friend, and returning home. There are doors everywhere reminding you to pay attention to your world and connect with life.”

The Symbolism of Doors (psychologycentre.co.nz)

What you’ll need:

Material: Paper – any size.

Medium: Watercolour and felt tip pen to outline.

Technique: Imagination and inspiration for a quick, easy creation.

Set-up:

Grab some images of doors from magazines or online for visual inspiration. Scatter your paints about and go for it!

Step 1: Sketch your door so you are happy with the dimensions/ position

Step 2: Add in detail on the door – handle/ panels/ any glass

Step 3: Sketch what’s around your door

Step 4: Add paint. Consider what is behind your door – can you show a glimpse of this? (eg. I imagined brilliant streaming light behind my door – reflecting the light and potential inside all of us – so I wanted to paint in that glow).

Step 5: Use a felt tip black pen to outline where needed.

May you never look at a door the same way again :) Happy painting.

'I can't do another bushwalk' art workshop

…said my friend in response to finding lockdown entertainment for the family. It made me laugh. Lots of us have fallen in love with exploring neighbourhood bush tracks and bonding with our family amongst the gumtrees. But week 10 into this second lockdown – just how many bushwalks can the average family do?

My hope is that this project helps us see the detail in nature, recognize why it makes us feel happier and create some lovely art!

Whether it’s advice we give our kids, or what doctors advise us – being in nature is one of the best things we can do for mental health. It awakens our senses – the fragrances provide aromatherapy; sights give us visual stimulation and to our ears… the merging of bird songs and silence clear the mind of chatter. In nature, we are in awe. It’s “…being in the presence of something greater than ourselves that fills us with wonder.” Why Is Nature So Good for Your Mental Health? (berkeley.edu)

So for this project, let’s start here:

-          On your next walk (bush walk or your garden, street), look for and collect things that take your interest. Think what makes those leaves different to others?

-          Pay attention to the patterns in nature. What details can you see in leaves, sticks, gumnuts?

-          What sounds do you hear?  Bird songs, snapping of twigs, scrunchy leaves?

Inspired by nature, here we will practice

-          Drawing what you see

-          Exaggerating and enjoying detail

-          Connecting with the awe of nature.

Materials you’ll need:

1.       Paper - a4 or a5

2.       Acrylic paint – greens/ grey/ white…

3.       HB pencil and a few coloured pencils

4.       Thin paint brush

5.       Water + something for a palette.

Set up:

Place your items on the table in front of you. Cover your surface so you don’t make a mess.

Painting:

Step 1: Sketch the items by observing their shapes. Fill your page. Make things bigger or smaller if you like

Step 2: Notice the detail on each piece and draw this in.

Step 3: Once happy with your drawing, start to paint in the leaves, sticks etc. Try use a natural palette.

Step 4: Focusing on the detail you can see, use a few coloured pencils of a different tone and mirror the shapes and patterns from nature in your background.

Step 5: Lastly, go back and see if you need to add any additional paint. I had to add more bright green to make it pop.

Enjoy!

Matisse and mental health

Did you know that during his lifetime “…Andre Matisse witnessed some of humanity’s darkest moments: two worlds wars, the holocaust, and the dropping of the atomic bomb…Yet to look at his work, there is no hint of the momentous events of the time.” Still Life Paintings by Henri Matisse (artyfactory.com)

His work depicts the safe, familiar world he treasured, unaffected by the turbulent times going on outside his walls.

Matisse’s interiors and still lifes are bursting with colour and expression. He chose these colours to reflect the emotions he was feeling as he painted, and didn’t need his colours to be exact copies of real life. Here there is a huge sense of freedom, exploration and joy!

Reading this, made me think of all the negative news we wake up to every day as we are challenged with the isolation of another Covid lockdown. It’s becoming harder to keep telling yourself to stay positive and not feel overwhelmed.

But while our world at the moment, feels heavy and grim, if we turn inwards and focus on the beauty and ’colour’ inside our home/ our immediate surroundings – our mood can shift a little. And sometimes ‘á little’ is all we need to turn our day around.

This Matisse inspired artwork is really fun to create. It should take about an hour, you can use props from home - and you can play up whatever colours you like.

Inspired by Matisse, here we will practice:

-          Bold and fierce brushstrokes

-          Exaggerated bright colours

-          Patterns

Let’s get started with our Matisse inspired still life!

(I’ll refer to the example I painted with my junior artist as a guide, but of course you can choose your own still life if you prefer.)

Materials: You’ll need

1.       a4 or a3 paper– ideally above 180gsm weight to hold the paint.

2.       1 x medium round brush/ 1 x medium square brush, a plastic plate or take away lid for your palette and a cup for water.

3.       Grab some gauge or acrylic paints (quick drying so great for this piece).

4.       Choose 4-5 colours, we will repeat some colours to unify/link areas of the painting. Your colours should be bright like Matisse

TIP – if you have a beige in your chosen objects, consider swapping for a bright yellow. Think, where can you enhance your colour palette?

Set up:

1.       Pick 2-3 small items from your home (a plant/ mug/ shell/ vase of flowers/ piece of fruit). Then pick one or two cloths with patterns (this can be a tea towel/ some wrapping paper/ piece of material – I used a pillowcase and a patterned placemat.)

2.       Drape your cloth over something with some height to it so you create a covered ‘hump’ in your still life. The cloth will become part of the background – not laying flat on the table.

3.       Group your items together in front of the ‘hump’ you’ve made.

Outline:

1.       Sketch a simple outline of the objects with pencil or a watered-down light-coloured paint. This helps you get the sizing right before you start painting.

2.      TIP: Fill your entire paper with your sketch, draw lines all the way to edges. Think big and bold.

Painting:

1.       Block in your first colour (i used yellow). Apply paint straight on to the paper, don’t dilute with much water.

You can add another tone if you wish - like orange to add some dimension - but today we want our colours to be bold and speak for themselves. It’s fun to distort the dimension.

Add yellow to the pattern on the cloth and anywhere else you see it in your design.

TIP: Leave the sketched outlines showing as this will create a pause between the other colours still to come.

2.       Block in your next colour (i chose bright green).

3. Add your browns and black for the soil and the leopard coffee mug.

4.       Block in your blue (this was used for the pool through the window and the dots on the cloth).

5.       Add any final colours you need to make it pop (I added red to the placement pattern), and lastly brown for the window frame.

6. You can either leave the sketch outlines as is. Or paint over with a dark colour to make more defined.

That’s it! You’re done.

Stand back, and be proud of yourself for taking time to do some art today.

I hope you enjoyed this process and now have a cheery, bright Matisse inspired still life to admire.