Out of Your Head, Onto the Page: 5 Therapeutic Art Prompts for Anxious Moms
Some days you're Mary Poppins, singing your way through snack time with suspiciously unhinged joy. Some days you're Lorelai Gilmore on her fifth coffee, talking fast to outrun the feelings. And some days? You're a Victorian mom in a corset, silently screaming into the void while folding tiny pants.
We joke, because if we didn't, we might cry.
But let's be real for a second.
It's not just that you're tired.
Is your mom-brain currently hosting a 17-tab clusterf*ck marathon?
School spirit day tomorrow
That one sock you could swear you just folded, where the heck did it go?
Snack time? Oh, again?
Why is that text message making you question everything?
Full-body overwhelm before the coffee has even kicked in?
Yet, here you are. Still standing. Still looking for that quick fix from blog posts like this one, searching for hope among the chaotic piles of laundry and emotional rollercoasters. Juggling more than a circus performer, you grasp desperately for balance when it feels like a precarious display on the edge of a cliff.
So you scroll. We all scroll. (Hi, it's me. I'm the problem, it's me.)
Not because we're selfish. Not because we don't care.
But because being with yourself—really being with yourself—can feel like too much. And when your nervous system is tapped out?
Sitting in stillness feels like going to Costco the day before Christmas Eve. When your nervous system is waving the white flag, grabbing your phone to escape those feelings - however fleeting - becomes an enticing option. Trust me, I get it.
Wait - does that mean scrolling is bad?
Nope. It’s not black-and-white. Scrolling can help. And it can hinder.
The trick is asking yourself:
Is this helping me feel more connected or more detached?
Am I using this to soothe… or to avoid?
Do I feel better or worse after?
When it’s helping - great.
When it’s not? That’s when self-expression can become the life raft.
My Creative Breakthrough (From Rock Bottom to Artistic Release)
I rediscovered the power of art journaling during one of my most challenging years. The bathroom floor became my unexpected studio – and my sanctuary.
I didn't have time. But that's exactly why I needed it.
My husband was working at camp. I was solo parenting two little ones.
Every evening presented me with two clear options:
Let my phone become a black hole of endless scrolling, or
Channel my energy into creating something – even if it meant quick sketches on whatever paper I could find.
Yes, sometimes scrolling won. But when I committed those precious five minutes to art? The results were undeniable: better sleep, more patience, and a steady calm even during the bedtime snack negotiations.
Art journaling became my emotional outlet – my way to process it all.
And that's the gift I'm here to share with you.
Five Powerful Art Exercises to Transform Your Mental Load
These creative tools aren't just activities - they're your gateway to mental clarity and emotional release.
Two fit seamlessly into your day, even with a toddler on your hip.
One works right in the thick of chaos.
Two offer deeper exploration when you have evening moments to yourself.
Ready to move those swirling thoughts from your mind to the page, where they can finally quiet down?
1. The Scribble Scream (1-minute nervous system reset)
Time: One minute
You’ll need: Just paper and something to write with (yes, even that crayon from under the couch - this art journal is my fave)
Try it when: You feel like you might snap - or you already did and need a reset.
How to:
Set a timer for one minute. Scribble with abandon. No shapes, no plans, no perfection.
Channel that pure toddler rage onto the page.
Bonus points for a dramatic sigh or primal growl.
Why it helps:
This is nervous system regulation for moms who can't escape to meditate in a meadow. It's fast. It's messy. And it works.
2. Color Your Capacity (visual check-in for your mom battery)
Time: 3-5 minutes (can be done while supervising kids)
You'll need: Colored pencils, crayons, markers—whatever your kids haven't broken.
Try it when: You're running on fumes but feel guilty for feeling that way.
How to:
Draw five small shapes—circles, boxes, whatever. Label each one: parenting, work, chores, emotions, mental health.
Shade them in based on your actual energy, not what you think you "should" feel.
Why it helps: Because seeing your capacity on paper helps you stop gaslighting yourself. You're not lazy. You're full.
3. Draw Your Feelings (tub-time, tea-time, or meltdown moment)
Time: 10-15 minutes (save for quiet moments)
You'll need: Paper, pen, markers (these are my fave) if you have them.
Try it when: Words feel clunky and you want to scream into a pillow.
How to: Ask yourself, What's the loudest emotion right now?
Now draw it. Not realistically—energetically. Your anxiety might look like black scribbles. Your hope, like pink spirals.
Why it helps: This isn't about explaining feelings—it's about expressing them. And expression moves emotion.
4. The Enough Map (for when you're chasing impossible standards)
Time: 10-15 minutes (save for quiet moments)
You'll need: Paper, markers or pens, and a bit of space.
Try it when: The "I'm not doing enough" loop is on repeat.
How to: Draw an abstract map of your life—lumpy mountains, weird oceans, whatever. Label areas like work, parenting, rest, identity. Then ask yourself: What would feel like "enough" in this space today?
Why it helps: Because you don't need more grit. You need more grace. This isn't about settling—it's about softening.
5. The Aliveness Collage (finding your way back from numb)
Time: 20-30 minutes (ideal for self-care time)
You'll need: Old magazines, stickers (these are so fun) scissors, glue, notebook or paper
Try it when: You're going through the motions and wondering where you went
How to:
Make two collages:
One for numbness (flat, cold, muted images)
One for aliveness (images that whisper "yes" in your body)
Sit with both. Don't judge. Just notice.
Why it helps:
This isn't about fixing yourself.
It's about gently remembering what it feels like to feel.
When You Need It Most:
Feeling overwhelmed → Scribble Scream (1 min)
Low energy → Color Your Capacity (check-in with your energy levels)
Emotional overflow → Draw Your Feelings (express without explaining)
Self-doubt → The Enough Map (find your strength)
Lost in routine → Aliveness Collage (reconnect with yourself)
Remember: Each small creative moment counts. You've got this.
Sarah, a mom of three, discovered this firsthand: "During dinner prep chaos, I tried the Scribble Scream. That one minute of releasing energy through art left me laughing and lighter!"
This Is Your Permission Slip Mama
That voice telling you that your worth lies in sacrifice? It's time to shut it up. You are whole beneath the layers of motherhood, and claiming time for yourself isn't just allowed - it's essential.
Let's be clear: reaching for your phone is the easy choice.
Why do we hesitate to choose differently? Those thoughts of "I'm being selfish," "This isn't the right time," and "Who am I to take this time?" can feel overwhelming. But here's what I know: wanting peace isn't selfish - it's human. Every mom I work with discovers that their partners actively support their creative practice. The key is deciding to begin.
When you embrace creativity, you're doing more than making art. You're reclaiming your voice. You're choosing self-trust. You're weaving moments of joy into your full life.
Your creativity belongs in the everyday moments: sketch during bath time, create while waiting in the car, write when the house is quiet.
Each creative pause brings you closer to yourself. Your value isn't measured by what you give up - it shines in how you show up fully.
Here's what matters:
You know these tools work.
You've experienced art's healing power.
You understand that being present outweighs being perfect.
But giving yourself permission? That's the challenge.
Because you learned that rest was lazy. That expression was frivolous. That asking for time was too demanding.
Let me be clear: Those messages are complete bull sh*t.
Your needs in motherhood are valid. Your creative spirit is essential.
This is more than art.
This is self-care that works.
This is coming home to yourself.
This is remembering who you are - one creative moment at a time.
Choose one practice. Return to it next week. Not to transform yourself - but to uncover who you've always been.
Begin small. Keep it simple.
Find those quiet moments between demands.
That's where you'll find yourself again.
If we’ve never met - HEY THERE! I’m Kayla Huszar
a creative counsellor, expressive arts therapist, and founder of The Motherload Membership - a community for overwhelmed moms who are ready to feel lighter in motherhood. Based in rural Alberta and working virtually across Canada, I help mothers transform mental load into creative expression (and rage into collage).Want a step by step guide to this process?
Grab my FREE 5-Minute Check-In - a gentle, guilt-free introduction to expressive art therapy for busy moms with full plates.
You deserve this.
You’re not behind.
You’re simply on the brink of remembering who you truly are.
Follow Kayla on her Instagram account @kayla.huszar for mom life reality and tips!
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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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