17. Finding Calm Through Expressive Arts Therapy: A Guided Exercise for Moms

When motherhood feels overwhelming, exhausting, and stressful, creativity can help (yes, even when you don’t have time).

Motherhood is a lot. The constant demands, the never-ending to-do list, the emotional whiplash of tiny humans needing everything from you—it's exhausting.

Somewhere in the middle of the snack requests, sibling fights, and "just one more" bedtime story, it’s easy to lose yourself. And before you know it, anxiety creeps in, self-doubt takes hold, and you feel like you’re running on empty.

But here’s the good news: it doesn’t have to be that way.

Expressive arts therapy is one of the most powerful (and shockingly simple) ways to regulate emotions, ease stress, and reconnect with who you are beyond being “Mom.”

Why Expressive Art Therapy Works for Moms

When stress piles up, your brain goes into overdrive, your body tightens, and suddenly, you’re snapping over spilled juice. Ignoring those feelings doesn’t make them go away—it just buries them deeper.

Expressive arts therapy helps you process those emotions in a way that doesn’t require words, or even much time. When you create—without pressure or expectations—you bypass overthinking, quiet your inner critic, and tap into something deeper.

And no, you don’t need fancy art supplies or any artistic skills. A pen, some crayons, or a post-it is plenty.

A Simple 3-Part Expressive Art Therapy Exercise

This three-step art journaling exercise is designed to help you slow down, listen to yourself, and create with intention. You don’t have to do it perfectly—just give it a try and see what comes up.

(Video is below if you want to follow along with me!)

1. Visualization: Connecting with Your Emotions

Before you put pen to paper, take a few deep breaths. Close your eyes and tune into your body.

• Where do you feel tension?

• What emotions are coming up for you?

• Do you feel a sense of heaviness, restlessness, or exhaustion?

• Allow yourself to acknowledge these feelings without judgment.

Now, visualize yourself releasing that tension. Imagine a warm light filling your body, bringing a sense of peace and clarity. Picture yourself as more than just a mom—see yourself as the creative, vibrant individual you are at your core.

2. Expressive Art Journal Creation: Letting Go of Perfection

Using any materials you have on hand—crayons, markers, paints, or even just a pencil—begin to create. Don’t overthink it. Let your hand move freely. This is not about making “good” art; it’s about allowing your emotions to take shape on the page.

If you feel stuck, try using color to express emotion. If you’re feeling anxious, what colors represent that? If you’re seeking peace, what shapes or strokes feel calming? Trust your intuition, and let your artwork unfold naturally.

3. Journal Prompts: Reflecting on Your Creative Process

Once you’ve completed your artwork, take a moment to write about your experience. Use these prompts to guide your reflection:

• What title would you give this piece?

• Describe your process for making the art.

• What is the essence of this piece of art?

• How did it feel to create without expectations?

• What emotions surfaced during this process?

• What message or insight did you gain from this exercise?

• If this art piece could talk, what would it say to you?

Journaling helps deepen the mind-body connection, allowing you to make sense of what you’ve expressed visually. Even if your thoughts feel scattered at first, writing them down can bring clarity and perspective.

Reclaiming Yourself Beyond Motherhood

Motherhood has a way of swallowing us whole. My clients often describe it as feeling like they’re drowning—constantly pouring into everyone else while forgetting who they are beyond the snack requests and school forms.

This art journaling exercise is a gentle reminder: You are more than your to-do list. You are creative, intuitive, and full of untapped wisdom.

Expressive arts therapy isn’t about making something pretty—it’s about making space for you. It’s a way to regulate emotions, calm anxiety, and reconnect with yourself without the weight of expectations, perfection, or mom guilt.

So take this moment. Follow your instincts. Try this exercise, even if it feels weird at first. You might be surprised at what bubbles up when you give yourself permission to create without overthinking.

What’s your biggest takeaway from this exercise? Share your thoughts in the comments below—I’d love to hear how this practice resonates with you!

And if you’re looking for more, check out my blog for expressive arts journal prompts, my go-to art supply list, and simple ways to make creativity part of your real, messy mom life.

Follow Kayla on Instagram for real-mom-life with her adhd family and more tips on emotional regulation, expressive arts therapy and the mental load of motherhood.

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This information is for educational purposes only. Kayla cannot provide personalized advice or recommendations for your unique situation or circumstances. Therefore, nothing on this page or website should replace therapeutic recommendations or personalized advice. If you require such services, please consult with a medical or therapeutic provider to determine what's best for you. Kayla cannot be held responsible for your use of this website or its contents. Please never disregard or delay seeking medical or therapeutic treatment because of something you read or accessed through this website. 

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