Incorporating Creative Expression into Your Teacher Self-Care Routine
As teachers, we often pour so much of ourselves into our work, leaving little room to nurture our own well-being. Between lesson planning, grading, and supporting our students’ emotional and academic growth, it can feel as if we have nothing left to give. However, one underutilized method of self-care that can rejuvenate both mind and spirit is art. Creative expression, especially through art, has been shown to have therapeutic benefits—helping to alleviate stress, boost mindfulness, and create moments of reflection. In this post, I’ll share four simple art therapy exercises specifically designed for teachers who might be feeling burnt out. These exercises are meant to be restorative, not overwhelming, and can be done in short bursts of time—whether at home, in your classroom, or during a well-deserved break.
1. Color Your Thoughts
The act of coloring has been known to promote relaxation and mindfulness. Instead of choosing traditional adult coloring books, try creating your own "coloring page." Simply grab a blank piece of paper and use a pen or pencil to make random, free-flowing shapes or lines. You don’t need to create anything recognizable—this is an intuitive, meditative process. Once your drawing is ready, use any medium you have on hand (markers, crayons, watercolors) to color it in. Choose colors that resonate with how you feel that day—soft pastels for calmness, bright colors for energy, or even dark tones to represent something you need to work through emotionally.
Why it works: Coloring stimulates the brain’s pleasure centers, calming the mind and encouraging mindfulness. It’s a simple exercise that can take as little as 10 minutes but has lasting effects on your stress levels. The freedom of creating your own design also offers a sense of autonomy and creativity that is often hard to find in the classroom.
2. "In the Moment" Sketching with a Timer
Sometimes, even the thought of sitting down to create can feel overwhelming. Try setting a timer for just five minutes, and sketch whatever comes to mind during that short time—whether it’s a doodle, abstract shapes, or even just squiggly lines. The focus here is not on the outcome but on the act of drawing in the moment. Let go of expectations and embrace the process of drawing without judgment. If you’re in a classroom, keep a small sketchbook handy and use the timer as a quick break from teaching to recharge.
Why it works: The short duration and lack of pressure allows you to release perfectionism and simply focus on the motion of drawing. The timer creates a fun, low-stakes way to break away from the stress of the day while enhancing mindfulness. This practice allows your mind to unwind and be present, fostering mental clarity and relaxation.
3. Daily "Mood" Watercolor Washes
Grab a watercolor set (or even just water-based markers) and a piece of watercolor paper. At the end of your day, choose a color that reflects your mood and paint a simple wash across the page. You don’t need to create a specific image—just let the colors flow however feels right. You could choose calming blues or greens when you’re feeling balanced, or fiery reds and oranges when you’re feeling energetic. Over time, this can act as a visual journal of your emotions, allowing you to process how you’re feeling at different points in your teaching journey.
Why it works: Watercolor washes are soft, fluid, and meditative. The flowing nature of the paint encourages a sense of release, while choosing colors based on your emotional state helps you reflect on your feelings without verbalizing them. This simple exercise brings an emotional release through art while also calming your nervous system. It’s also flexible enough to be done in just a few minutes.
4. The Gratitude Mandala
A mandala is a geometric pattern that represents wholeness and unity. The act of creating one can be deeply grounding, especially for th
ose who may be feeling fragmented or overwhelmed. To create a gratitude mandala, draw a circle in the center of your page and divide it into sections. Each section will represent something you are grateful for, no matter how small. As you draw, add symbols, patterns, or colors that remind you of those things. It could be a simple drawing of a cup of tea for relaxation, a heart for love, or a tree for strength.
Why it works: Gratitude is scientifically linked to increased well-being, and creating a mandala helps you focus your energy on positive thoughts. This exercise encourages reflection, mindfulness, and intentionality as you give thanks for the good in your life. Not only does this promote inner peace, but it also enhances your emotional resilience, which is essential for teachers facing burnout.
Conclusion
Incorporating art into your self-care routine as a teacher doesn’t have to be an added burden. These four simple art therapy exercises are designed to be restorative, not overwhelming—whether you have five minutes during your lunch break or an evening to unwind. Art can provide a quiet space for emotional release, allowing you to reconnect with yourself and process the stress of your day. As teachers, we often forget the importance of caring for our own well-being in the hustle of everyday life. But embracing creativity can be a powerful way to replenish our emotional reserves, reduce stress, and return to our students with renewed energy and presence. Embrace the therapeutic benefits of art, and give yourself the permission to heal, create, and reflect without judgment.
