When I was in grade school in the 1970s, I developed an unquenchable doodling habit early on. I covered almost everything in sight with doodles, including my brown paper textbook covers, folders, notebooks and tops of desks – I used pencil on the Formica tops so it would wash off. I thought my habit was harmless and decidedly my own business because I only doodled on my own property or with media that was washable, and I refrained from doodling on homework. I remember that my third grade teacher didn’t agree with that point of view at first and would try to curb my habit by confiscating my implements whenever she saw me doodling away. I don’t think that lasted long. My Mom complained to her about it and gave me extra pens and pencils so I’d always have another one anyway. I was mostly an obedient child but this is one area where I flat out refused to conform. Before too long I was left alone as long as I washed my desk top periodically. That seemed fair to me and all was peaceful from then on.
A popular item I remember from the 1970s was a DoodleArt kit. These were basically sophisticated coloring posters for older kids, teenagers, and adults. The black and white design was Doodled for you and the consumer was meant to color them in with colored markers. As I recall these were sought after items by myself and my peers in the 70s. While shopping at the toy store and the craft store I would drool over them. If I got one for Christmas or a birthday it was a thrill. Here is a link to a vintage DoodleArt kit for sale on Etsy, and I also found an apparently attempted DoodleArt revival on Facebook.
In the present day, many adults once more enjoy adult coloring, similar to actual DoodleArt. Many people like related activities such as art journaling and bullet journaling. Popular Zentangle is a form of meditative pen and ink art where the artist fills in sections of a design with repeating patterns, usually in black pen or marker. Some people add color to their Zentangle designs. Zentangle results do remind me of DoodleArt in a way, though Zentangle practitioners freehand draw their own designs instead of purchasing pre-made coloring pages.
A lot of my art journal pages are somewhat similar to Zentangle, in that I often like to fill in sections with repeating patterns, sometimes hand-drawn, sometimes traced from a stencil. Whenever I put some of my new art journal pages on Pinterest, in the area where you are shown similar pins to your own, a lot of Zentangle art comes up in my feed. I decided just for fun to try Zentangle for real just to learn a variation on what I already like to do. It really scratches that doodling itch that I still have!
There are lots of samples online of fill-in textures that you can draw in your Zentangle designs. I’ve linked to a few on a Pinterest board so you can see samples and get inspiration. After viewing some samples I decided to make a few of my own samplers featuring my own textures inspired by art journal pages I’ve already done. Here are some easy instructions for making your own sampler.
Tools and Materials Drawing paper Ruler Pencil Eraser Selection of fine tip black pens and markers of different diameters Optional – circle template
Some samplers I’ve seen online are works of art in their own right. The ones you see here are not that refined – they are more for practice and developing a vocabulary of textures that reflect my own taste in design. When I’m ready I’ll have lots of choices I can use to make my own version of Zentangle art.
In early 2020, I participated in an art show at Webster University called “Back to Our Roots”. I dedicated my entry for the show to my late friend Mark Reed who passed away in 2018. At the time I was in this show, I started an artist statement to go along with my entry and I put it on one of my web sites. Like a lot of my projects, it grew bigger and more elaborate than I planned at first, and is still in progress. I ended up including grief about several other things in the process which is one of the reasons the series got bigger and bigger. It’s expanded almost to the size of a mini book, kind of like a mini memoir using my art journal and artwork as a jumping off point to write about my life so far.
My original intention in starting these pages which I’ll link to below was to help me process my grief over Mark and explain what my art journals were all about. At the “Back To Our Roots” opening I included little pieces of paper with the QR code to my web site so that show visitors could access the artist statement in progress from smartphones. The show was forced to close early, first from vandalism and then from COVID-19, so not very many people were able to see the original show.
Since I began the project, I have experienced more grief of an even more serious magnitude. It was caused by the type of trauma that when I hear about similar things happening to others I ask myself “how do people live through that”? I’m doing a lot better, thanks to therapy and a lot of writing and art making. While I’m getting better, there are people I know getting one piece of bad news after another. I just heard this morning from a friend whose family, like mine, has recently been impacted by suicide. For all those out there who hear bad news and wonder “how do people live through this”, or are wondering how they are going to cope with something in their own life, maybe my artist’s statement ongoing project will help.
If you would like to read what I’ve written so far, here is an index to all the existing “chapters” in progress. Just click the “back” and “next” graphical buttons to navigate forward or backward.
Sometimes I find and save advertising materials printed on nice paper. I might like part of the imagery, or be attracted to the weight and feel of the paper, or both. It’s sometimes less intimidating to start an art journal page on paper that already has something on it than a blank piece of paper. In this article I’ll show you two ways to creatively alter found papers with text on them.
Tools and Materials Assorted found papers and scrap papers Clean scrap paper Stencils Markers and other drawing and coloring implements of choice Painter’s tape or masking tape Scissors Glue stick Burnishing tool
First, select a piece of paper with text on it, and a stencil. Tape the stencil in place over the text. Using the marking implement of your choice, outline the openings in the stencil only in the spots where there is text to cover.
This results in an interesting effect. The text turns into a texture rather than something you read, and the resulting graphic effect might suggest what to do next to finish the composition. You might decide to color in some or all of the outlines you just traced over the text.
In the example above, since I’ve used permanent black Sharpie markers, I can use almost any medium I want to add color if I want to.
There is no need to restrict yourself to using a black marker. My brother got off to a very good start on this page. He took advantage of the pale text to use colored Sharpie markers. If he wants to work on this page more it has a lot of potential. Note: my brother died a couple of weeks after making this page. I don’t know if I’m going to add to it or keep it as is, but it’s in my art journal.
I have a real weakness for amoeba shapes and any graphics that suggest mid-century modern imagery. I cut these blocks of text from a magazine because of the pretty shapes and colors backing some of the text.
The article I took these cutouts from was about work-life balance. There are some words in these paragraphs that would be good to have in my art journal, which I use as a self-care tool as well as for creative expression. I covered up the words I didn’t want to see with strips of scrap paper and left exposed the words I did want to see. When the glue was dry enough to handle, I trimmed the shapes. Toward the end, I got tired of gluing paper strips and for the last few lines I wanted to cover, I used a yellow opaque paint marker to finish off these pieces.
Some people compose prose or poetry this way, by removing words instead of writing them to make new compositions. In this sample I was mainly interested in making a visual statement, and I treated the words as random elements. But if you wanted to, you could make a carefully considered visual AND literary statement by selectively covering words.
Here is a two-page spread using both techniques from this article together. I think these two pages are almost complete. I’ll think about them for awhile before doing anything else to them, if I decide they need more.
It helps that these two found pages here were already strong graphically, which was part of the reason why I was attracted to them in the first place.
Following are more art journal pages that I started by selectively covering text. Enjoy!
I’m happy with how this two-page spread for my art journal turned out, even though it is kind of messy. Sometimes in the morning Tom will make the coffee before leaving for work and often he’ll leave a love note for me with good wishes for the day if I’m not awake yet. He uses paper left over from me printing out shipping labels for my online store. The leftovers just happen to be the size of my journal and planner pages. I punch holes in a lot of them and write on the other side when I want to take notes or record thoughts. Often either he or I will get coffee stains on the notes as you see here. Since I’m not starting with a pristine piece of high quality paper, there is no pressure on me to make a craft demo worthy effort every time I use these to make an art journal page. I did however greatly enjoy using stencils and stickers in the rough but satisfying example shown above to record a few thoughts about sharing morning coffee with my loved ones and having a healthy weekend.
In my last blog post, I wrote about the acronym G.R.A.P.E.S. and how the G stands for “Be gentle with yourself”. One way to do that is to take a little time to journal and let yourself off the hook if it doesn’t look like a brand ambassador did it. The activity itself is beneficial in many ways.
Stencils and stickers are real time savers when you want to slap something together without having to make a major art or design statement. I have a lot of supplies, but also I have a basic portable kit that includes some of my favorite stencils, a folio of colored pencils, gel pens, a few planner-friendly design tapes and some basic pencils and markers for writing and outlining. There are a few frequently used paper crafting tools in that kit like a burnisher, glue stick, hole punch, scissors, ruler and utility knife for cutting and sharpening pencils. I can get a lot done with that kit, and if I want to add more to the pages when I’m home, I have many more paper crafting supplies I can utilize.
The stencils I used in the two-page spread above are available in my online shop:
I have a couple of Pinterest boards full of more of my own examples along with samples, inspiration and tips from others on the topics of Art Journaling, Planners, Albums, Homemade Books and Scrapbooks. Enjoy!
I know several people who could use some encouragement right about now, including myself. I decided this week to get out my paper craft supplies to have a bit of creative fun and make supportive cards to use and more to give to people I know.
First I’ll explain what both self-care cards and Project Life cards are. Self care could be considered the practice of maintaining your physical and mental health in order to prevent burnout and breakdowns. While looking for some resources for my Self Care Pinterest board that I use for reference, I found some specifically aimed at caregivers of different kinds. Even if one chooses from their own free will to be a caregiver, it’s still a tough job. As these resources I found mention, one should not feel guilty for practicing self care even if you are naturally inclined to be giving – a burned out or broken down person is not in a good position to help others. We are able to be of much better service when we are strong. We are often socially engineered by individuals and institutions to sacrifice our own agency to serve interests not our own or of our own choice. I think it’s a beautiful thing to voluntarily share but not to be manipulated or coerced into it. The latter is just being a victim of people who choose to live a parasitic lifestyle.
So what are self-care cards and where do they fit in? There are many types of cards with different information that people have used over the years as reminders or teaching tools. Small cards are portable and fit in a wallet, a planner, a journal, a pocket or wherever so that you can access reminders on the go or wherever it’s convenient. When learning new life habits we might need a touchstone of sorts to keep us on track. Self care cards are just cards with self-care content. They can be purchased, downloaded for printing, or handmade. I often like to use a combination of desktop printing and paper crafting methods to make or decorate self care cards for myself.
What are Project Life cards? Project Life is a commercial product developed by designer Becky Higgins intended to make scrapbooking and related memory crafts easier and less time consuming, and to relate the activity to living well and positive personal goals. Pocket scrapbooking is a generic term for using clear pocket album pages to organize cards and various paper items. Like a lot of people, I picked up the modern form of the hobby of scrapbooking in the 1990s. When I first heard of pocket scrapbooking I was intrigued and purchased some cards to use in conjunction with with my “conventional” scrapbook pages and also in other paper crafts.
Several years ago I purchased the Project Life Cinnamon Core Kit and the Road Trip Theme Pack. These sets featured lots of colors I used a lot, and graphic themes that were complementary to a number of products I already owned.
I’ve used a lot of the cards in scrapbooks and other paper projects over the years but still have a good quantity left. Because some of the Project Life cards feature positive messages and others contain grids or lines to help with journaling or record keeping of various kinds, they are well-suited to use as a base to make self care cards. If you want to make these of course the bases of your cards don’t have to be specifically from Project Life – a variety of products could be used.
One activity that I learned a few years back from a depression support group web page is the acronym G.R.A.P.E.S. It stands for:
Being Gentle with yourself
The idea behind using this acronym is to try to do one activity on the list from each category every day. From my own experience and from what others have told me who have tried it, even if it isn’t possible to do each category each and every day, striving to do it and tracking the activities each day to make sure one is continually improving does result in better mood and health. It helps you “social engineer” yourself into having a better life. This is anecdotal information of course, but if you delve into scientific research on mental health you will find out why it’s effective. In this project, I’ll show how I made self care cards track the use of activities from the G.R.A.P.E.S. categories. I put more “decoration” on these cards than is strictly needed but it’s fun to use up paper scraps while making cards that fit my own personality. And paper crafting itself is a great way to get the Pleasure “task” checked off for the day!
Tools and Materials
Project Life or other cards Scrap papers in harmonious colors Scissors Paper cutter Glue sticks Thin markers in black and colors harmonious with chosen color scheme Small letter stencils Small letter stickers Assorted encouraging stickers, die cuts, paper scraps featuring helpful sayings or sentiments, or other appropriate embellishments Rubber stamping ink – black and harmonious colors Rubber stamps Hole punch Cord or string to loop through hole
First I added paper scraps to the existing Project Life cards I had whenever I wanted to make the existing designs more to my taste. Mostly this consisted of adding paper scrap strips to the borders on some of the cards, leaving the grids or lines in view. Some of the cards were fine the way they were.
Next I assembled a variety of letter stickers from my collection that spelled G.R.A.P.E.S. For more variety, I drew some letters with marker through alphabet stencils and cut those pieces of paper out. I added the letters G.R.A.P.E.S. along the side on on side of the card. Since these cards came with designs on both sides, I used the other sides for spaces to take notes, or for making a mini encouraging collage with stickers and paper ephemera.
When necessary to make a grid to keep track of activities, I added vertical lines with thin markers.
I punched a hole at the top and added some string with a lark’s head knot so that I can use these cards as bookmarks also.
I thought some of the cards needed just a little bit more added to make them looked finished, so I stamped here and there with assorted rubber stamps and added a few more stickers.
As I complete daily activities that fit one of the G.R.A.P.E.S. categories, I’ll put a checkmark in the proper spot on the grid.
Art journaling is an activity that helps me a lot with self care, artistic expression and just general management of life. Lately I’ve been experimenting with combining some artistic expression with material I’m learning in Social Engineering class. There are a lot of acronyms and concepts to remember – things that lend themselves well to bullet journals, art journals and chart and graph type graphics.
These pairs of pages you will see are in progress. I made them to have something to do adult coloring and other paper craft based activities on when I want to relax and be creative for a bit. As I work I can study and memorize the “bullet points”. I’m going to erase some of these pencil lines as I go. For a couple of the more complicated layouts I made drawings on tracing paper and chipboard templates to help cut the paper pieces to the right sizes and shapes.
Some of the stencils I used are commercial products I sell in my online Etsy shop. If you would like to see the selection, it’s at this link: Stencils and Stenciling Supplies.
I hope these pages in progress will give you some ideas for organizing information in a creative and fun way!
A SWOT Analysis is a Strength, Weakness, Opportunity, and Threat Analysis. Here I am using an outline partly based on an unpublished paper I wrote for Marketing 5000 class last spring to create a SWOT analysis for the #12daysoftomsbeard project. My unpublished paper, titled “(Name of Fantasy Company) Marketing Plan” was based on an assignment and outline given to us by Webster University professor Dr. John Jinkner.
I’m going to publish a small portion at a time, because it will take some time to write. I hope you enjoy it!
I. Executive Summary
#12daysoftomsbeard is a conceptual art project engaged in by Carolyn (Me) and Tom Winkelmann as part of our annual Christmas tradition. This is a young tradition for us, having been recently practiced for only the second year in a row.
The activity was inspired by several things. I have a long history of engaging in conceptual art through Mail Art, the ‘zine scene, and various art experiments involving photography, handmade books, ephemeral art installations, Pop Art, Dadaism, and more. There are two definitions of conceptual art in an interesting article I found, “If You Don’t Understand Conceptual Art, It’s Not Your Fault”. One definition, the one I gave to my husband off the top of my head while I explained why I wanted to take pictures of him with things in his beard, is that conceptual art is a form of art where the idea is the art and the tangible object created is not considered important. The other definition in the article is that conceptual art is a set of plans or strategies (Kaplan).
Tom has been letting his beard grow more often and is frequently teased about his beard by his family. Last year I decided it would be fun to turn the teasing into humor and art so I showed up at Christmas Day celebrations with colorful paper circles and squares with a few collage elements on them and writing implements for family members to color and draw on to put in Tom’s beard to take pictures of. The idea for hanging paper or art items from a beard is not original with me, there are people who use their beards as mini art galleries and vehicles for Christmas decorations.
I invited family members, many who I know like to paint and color, to use pens and markers to add to the paper pieces, which I then clipped to Tom’s beard with mini clothespins. Then I took photos for Instagram and posted one each day for 12 days, with the hashtag #12daysoftomsbeard.
Since I like to art journal as a creative development and self-care activity, when I was done taking pictures of the paper pieces in Tom’s beard the first year we did the project, the 2019-20 season, I mounted them on art journal pages, some of which I planned to exhibit in the then upcoming art show, Back To Our Roots which opened in February 2020 at the historic Arcade building in downtown St. Louis.
II. Environmental Analysis
There were several parts to the #12daysoftomsbeard project as executed in the 2020-21 holiday season. Since I was anticipating only distance Christmas activities due to the pandemic, I decided to send out tags and invite people to alter them and send them back to take picture of in Tom’s beard.
1. I made a black and white version of collages that Tom and I made together to use in our Christmas cards, then had copies printed out on white cardstock. I traced shapes from Christmas cookie cutters onto the back of the cardstock and cut out shaped tags. I made stickers for the backs of the tags that explained the project and featured a QR code so that people could easily check the results of the #12daysoftomsbeard Instagram feed with smartphones if they wanted to.
2. I put tags in most of the Christmas cards we sent out. I also included in many of cards some scrap paper pieces and examples of faux postage that Tom and I made to use in Christmas artwork, for people who might want to join in but don’t have a ready supply of art materials around. Some of the paper scraps were examples of Christmas faux postage that I’ve made on my own and with my husband so if people didn’t end up using them in the project they might want them for some other craft or just something to look at as part of a Christmas greeting. For a few of the people that we hand-delivered cards and gifts to, we punched a hole at the top of a tag, attached a loop of cord for hanging, and put one on their doorknob.
3. I made a graphic to use as a social media header that included the QR code and images from last year’s beard series to raise anticipation and awareness. I also wanted to cheer people up with some bright colors since I knew a lot of people who were feeling sadness over separation from loved ones and the loss of loved ones during the holidays. I know from personal experience that the holidays and winter are often difficult for many people even in more typical years depending on their current situation in life.
4. To help people get started sooner if they were eager, since we weren’t as early as I would have liked getting our cards mailed, I made graphic that people could download and print out that had tag templates on it, instructions and the QR code.
I posted the template graphic in social media for download, and mailed and emailed a few copies to people I thought might be particularly interested.
5. In keeping with the theme of bright rainbow colors I had started, I prepared 12 little collages made from colorful upcycled hardware store paint sample cards so that I would have something to put in Tom’s beard if no one sent me any art pieces to use. On some days I made extra items to fit the color theme of the day and also incorporated found objects if I was inspired. For example, those two guys in the right picture above were cut out from a piece of junk mail. Some of the paper pieces there were parts from older Christmas card designs.
6. When taking the pictures, I had a lot of fun experimenting with different eyeglasses on Tom and taping things to the lenses of my clear protective goggles to make crazy compositions. I installed some new photo filters on my smartphone to make the pictures even more fun and colorful before I posted them to Instagram.
7. Tom and I were feeling lonely over the holidays and thought that since we were staying home, it might be fun to have a New Year’s Eve themed #virtualartparty, an ongoing series of online meetings I started when the pandemic began, with the purpose of cheering people up who were missing out on their usual social activities.
We ended up cancelling the New Year’s Eve edition of #virtualartpary because our cat Griffin was terribly ill that day and we were sure we were going to lose her. Griffin has been with my husband for 21 years and Tom needed my support and attention so he could be with Griffin, and I thought we were going to be dealing with grief on New Year’s Eve and not in the mood for a party. But to our grateful surprise, Griffin recovered and is doing very well now. At her age we know she won’t be around that much longer, but we aren’t eager to lose her any earlier than we have to.
Edit: Griffin passed away in February 2021 and our other cat Leo passed in the summer of 2022. We didn’t get another cat but we did adopt a leopard gecko named GG in 2022.
I had been planning to talk about #12daysoftomsbeard on December 31 as part of the #virtualartparty, the timing made sense since I was taking a daily photo from December 25 through January 6. I made some sequential social media header graphics with colorful beard pictures and the hash tag #virtualartparty to help build interest. I didn’t have time to make a header graphic for each of the 12 days, but maybe next year I should.
A. The Marketing Environment
Even though #12daysoftomsbeard is not a commercial activity, we do need to market the project in order to persuade people to participate.
1. Competitive forces. Other sources of entertainment, amusement or hobby activities are the main competition for the attention and time that potential participants might allow for just understanding what our #12daysoftomsbeard project is, much less time to participate. With the amount of time that people spend in front of a screen or with a smart device in their hand, it is difficult to get anyone’s attention away from anything that isn’t corporate in origin. It concerns me that synthesized culture designed to social engineer us is replacing genuine culture and whenever I can I’m trying to re-inject actual culture back into our lives. As Dr. Jim Taylor lamented in an article for Psychology Today, the nations of the former Soviet Union, Italy, Spain, Germany, nations conquered by the NAZIs, Cuba and North Korea have experienced decades of suffering because aspects of their authentic culture were abusively removed and replaced with a synthesized totalitarian culture (Taylor, “Popular Culture: We…”). I would add China and the United States to that list also. Dr. Taylor’s article reminds us why there are so many organizations throughout the world dedicated to cultural heritage and cultural preservation – it plays a much bigger role in our well being than many realize. I quote Dr. Taylor in this excerpt:
“As individuals, a genuine popular culture instills a sense of ownership and empowerment in our society because each of us knows that we contribute to that culture. We are more likely to act in our society’s best interests because we know that those best interests are also our own. An authentic popular culture also gives us a sense of shared identity, meaning, and purpose that transcends differences in geography, race, ethnicity, religion, or politics. All of these then encourage us to lead a life in accordance with our culture’s values and norms because they are our own (Taylor, ‘Popular Culture: We…’)”
In other words, if we throw away our authentic culture for synthesized corporate culture we should not have to wonder why so many of our citizens have been programmed to serve the interests of large corporations so thoroughly that they are literally waging war on their behalf with people that they formerly were able to co-exist with. Many people trust screens far more than they trust friends, neighbors and even family members that they have known for decades. The manner in which many people experience the world is corporate-based with life beyond a screen regarded as if it is fiction. They allow corporations to tell them what the world outside is like instead of going out and finding out for themselves. People are told that their own judgement is not to be trusted and they need corporate “fact-checkers” to tell them what is ok to read or hear about. I overheard art teachers as far back as the 1980s trying to urge some of my fellow art students to use their own authentic experiences and senses of self to create art instead of just drawing corporate cartoon characters and corporate based entertainment characters and content. I know so many people, who if you removed corporate consumer culture from the topics they could talk or think about, there would be almost nothing there. Teaching art or trying to market an art activity without corporate branding attached to it is inherently very difficult. We know that children can’t distinguish advertising from entertainment, that is widely acknowledged, but I don’t know many people who admit that a lot of adults can’t either. Most people I know aren’t aware that when they are entertained they are actually being marketed to and they are not the end customer for the entertainment – the advertisers are the actual customer.
The #12daysoftomsbeard project is not completely devoid of corporate content because it includes found objects and some clothing with logos. However, by basing it on the universal human experience of personal grooming and running it from December 25 to the Feast of the Epiphany (the day we Catholics observe it, my understanding is it varies depending on tradition), I intended to bring attention to authentic human and authentic Christian culture and away from the corporate way of celebrating Christmas for just a little while, just to give Tom and I and others a break and a reason to look at each other while really seeing and interacting each other. What would my slightly weird Christmas cards look like next to other cards designed by corporations? What do people think when they see the resulting pictures? What did they think about while making an art piece to send back?
Kaplan, Isaac. “f You Don’t Understand Conceptual Art, It’s Not Your Fault.” Artsy, 2016, www.artsy.net/article/artsy-editorial-if-you-don-t-understand-conceptual-art-it-s-not-your-fault. Accessed 22 January 2021.
Mitchell, Grant. “Strength, Weakness, Opportunity, and Threat (SWOT) Analysis.” Dotdash, 2020, https://www.investopedia.com/terms/s/swot.asp. Accessed 15 January 2020.
Taylor, Dr. Jim. “Popular Culture: Too Much Time On Our Hands.” Psychology Today, 2009, www.psychologytoday.com/us/blog/the-power-prime/200909/popular-culture-too-much-time-our-hands. Accessed 15 December 2020.
—. “Popular Culture: We Are What We Consume.” Psychology Today, 2009, www.psychologytoday.com/us/blog/the-power-prime/200912/popular-culture-we-are-what-we-consume. Accessed 15 December 2020.
Last fall during the Old Webster Fall Art Walk, I demonstrated making pages for an art journal with paper collage work and stencils at Schnarr’s Hardware. I added in some paint samples to pay tribute to the hardware store atmosphere and remind me to have fun with colors. Later on I added some image transfers I made with clear packing tape. Learn how to make image transfers and add them to your art journal pages on the Schnarr’s blog:
Last week some of my science inspired art journal pages were in a slide show as part of an event called “Science of Creativity”. I’m a believer in the fun and benefits of adult coloring and art journaling so it was very rewarding for me to show some of my samples and also participate in coloring activities on at the event. Venture Cafe activities are kind of like mini conventions and happy hours where you can attend presentations and network with people in a low-pressure situation.
Last year at this time I was fighting major depression as a result of abuse. I am thankful that this year is much better for me but I know some people who are really struggling right now. I vividly remember how last year’s Holiday season made me feel worse. Winter weather and less daylight contributed to the struggle also. I had counseling and intensive outpatient therapy to help me recover. I learned some new techniques and tips to help me pull out of depression and here are some actions that I found to be the most effective for me. Please keep in mind that I’m not a professional therapist or a doctor and I needed professional help along with the following practices I could do on my own to recover. Please get professional help if you are suffering from depression. If you are afraid that you might harm yourself, please call 911 or a suicide hotline immediately. Here is the National Suicide Prevention Lifeline phone number – 1-800-273-8255.
Action #1 Help someone else who is suffering – No matter what your situation is, there are always going to be people who have it even worse than you. I’m not saying this to invalidate what you are feeling because you feel how you feel no matter what other people are going through. Maybe you can visit a lonely person or make a phone call, make someone a nice baked good or homemade gift, do a good deed for a neighbor or volunteer for a charity. No matter how humble you think your gifts are, someone out there can use them. I know that one of the most depressing thoughts you can have is that you don’t matter or no one would care if you are gone. It’s not true, even if other people have tried to make you think that. Doing things for people helps you prove that to yourself and the gratitude you get is very healing.
Action #2 Explore DBT skills for emotion regulation – DBT stands for Dialectical Behavior Training. While in group therapy we practiced some DBT techniques which helped me out a great deal. The concepts were new to me and I wish I’d known about them earlier in life. I kept printouts about the anger and sadness emotion regulation techniques hung up in my bathroom for months so that I could perform normal life functions and do things I needed to do for recovery. I recommend you get the workbook and if you can, take classes. When I was feeling overwhelmed with emotions the techniques on the worksheets were invaluable.
For example, I had to learn to tolerate distress because I was in a situation that I could not fix. You can’t make the trauma not have happened. There were people in group therapy with me that were rape victims, crime victims, were homeless and in other situations that could not be undone or fixed quickly. You have to learn to tolerate your situation to avoid making it worse. For example there were many times at work when I had to run to the refrigerator to put a cold drink on my head and do breathing exercises so I could do my job – that’s an example of learning to cope to avoid making things worse. It wouldn’t help my recovery to add financial and career problems to the trauma I already had. I was left with a huge therapy bill, enough to buy a good used car, and adding unpaid bills to my other problems would not make me feel better!
Action #3 Attend support groups – Some people tell me that support groups are not effective for them but I find them valuable. It’s a good place to discuss painful things with people who understand some of what you’ve been through and will listen without being judgmental. Sometimes there is no one else in a person’s life to provide this. If you do have people in your life who will listen you have to be careful not to burn them out. It feels good to provide this service to other people in the group because you know how valuable it is. Also you can learn from the other members’ experiences and get good information about resources you may need.
Action #4 Use AND statements in your internal dialougue – I learned this in a support group and it’s one of the most helpful things anyone has ever told me. “I feel ______ AND I’m going to _______.” This is a good way to remind yourself that there are a lot of things you can do despite how you feel.
Examples of AND statements I’ve used to motivate myself:
“I’m angry AND I’m going to give this customer extra good service and make their day easier.”
“I’m sad AND I’m going to take a walk and enjoy nature.”
“I’m tired AND I’m going to go grocery shopping so I have nutritious food to eat.”
Action #5 G.R.A.P.E.S. – This is an acronym to help you remember to take steps each day to help recover from depression. When you are really depressed, it’s difficult to take any kind of action. I learned from experience that if I did everything on this list daily I would improve. It was hard. It took a long time. But it did work!
Being Gentle with yourself
I made a set of felt ornaments for a friend to put little pieces of paper in as a reminder of which activities have been done that day and motivation for getting as many as possible completed each day. I suggested she start with the papers on the sun side and move them to the moon side as they are finished to get more out of the cycle of each day. I also made a set for myself. The patterns for the sun and moon came from the book “Forest Fairy Crafts”.
I made a PDF file that includes reminders that you can print out on cardstock or on clear sticker paper to incorporate them into different systems that you might use for motivation such as calendars or planners. I threw in some motivational sayings that are designed for cards the size of ATCs (artist trading cards). Some people call these “self care cards”. Download PDF here
Action #6 Light Therapy – Other people can explain better than I can the science behind improving your mood with light. I just know that it works. I give myself exposure to a natural light lamp and try to get natural sunlight on me as much as possible. Of course that is difficult in winter when you have to cover up to be outdoors but I use the outdoor activities I enjoy and gardening to motivate me to get what sun exposure I can.
Action #7 Meditation – I never tried meditation before I was in group therapy. I was having severe sleep problems and a group meditation session got me closer than I had been to sleep in quite some time. I decided to download some apps to help me meditate on my own and I’ve enjoyed using them ever since. There are guided meditations designed especially for problems such as sleep, anxiety and depression. Meditation has been a great discovery for me!
Action #8 Collect motivational and comforting sayings – fighting depression feels like you are fighting your own brain and your own thoughts all the time. Putting an input of healthy thoughts in my brain is helpful. I put some of them in my journal where I can use them for inspiration, a journaling prompt or just a reminder to get my thoughts in a healthy direction. You might put such sayings on the wall, on a fridge, on a computer slide show, on a Pinterest board or wherever it’s convenient for you.
In a support group meeting that I go to, we read affirmations at the end. We are supposed to pick ones that resonate with us at the moment. Sometimes I or other people have to look at the list a long time before we see one that we think is the truth. I know what it’s like to read an inspirational or motivational saying or affirmation and think “yeah, right”. Give it a chance and give it time and maybe more and more of them will seem true to you.
Action #9 Try new activities with a group – Doing something fun with a group of strangers may not be a substitute for having a close friend to do activities with. However, I think it’s much more likely to lift your mood than staying home alone. You’ll also get the opportunity to make some friends. For example I do a lot of activities with groups on Meetup.com. There are groups you can join for every interest and activities for every budget.
Action #10 Journaling – there are several ways my art journal helped me fight depression.
I wrote down thoughts which helped get them out of my mind. Once expressed, it was easier to get my mind on something more pleasant.
I gained new insights through writing. Forcing myself to organize my thoughts by writing them down made me understand situations better.
I kept track of my tasks. I found it much more satisfying to do what I needed to do to get better if I made a task page or some kind of task listing for it in my journal/planner. I found it motivating to fill in or mark completed tasks as opposed to just keeping track in my head. Seeing tangible evidence of the completed tasks made me feel proud.
Do artwork that expresses your feelings. Some of my best artwork was made when I was really having a bad time. It makes me feel a little bit better to know that if I had to go through the feelings, I at least got some strong artwork out of it. Here are a couple of art journal pages that I did Christmas Day 2016. I hope I never feel again like I did that day but I did get quite a bit of satisfaction out of my artistic expression. “Going Cheap” “Secrets”
I made gratitude lists. It’s easy to forget about the good things we still have – referring to a list of things to be grateful for is a good reminder that life isn’t all bad. As an exercise when I felt like I “hated everyone and everything” I decided to go through two magazines and make a collage out of things I was grateful for. I realized that even if I could not enjoy them now I would again in the future.
I made a list of my progress. Seeing what I’d achieved in recovery then referring to it when I felt frustrated by my seemingly slow progress was a great motivator for me. I had been taken down so far by abuse that performing normal, everyday activities became milestones. Keeping track of them DID help me realize I was slowly getting better and gave me determination to keep working.
Action #11 Spiritual practices – In my life I’ve gone back and forth from having religious faith to having serious doubts. I’ve resolved my doubts for the most part at this stage of life but that doesn’t mean it’s always easy for me to take time out for prayer and worship. However, I’ve found spiritual practices are one of many things where if you don’t “feel like” doing it, if you do it anyway the feeling will follow. In other words, let feelings follow the actions, don’t let feelings dictate your actions. Is this proof of the existence of God or just how the human brain works? Either way, if you’re open to it spiritual practices have been a source of strength and healing for me. I’ve prayed for strength in many tough situations and received it and I am very grateful.