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Easy Therapy for Special Needs Parents (And Everyone Else)


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It goes without saying that special needs parents have a lot of reasons for being stressed and overwhelmed. Appointments crowd the schedule, meltdowns confuse us, and daily life turns into survival mode pretty easily. And that’s just one area of our lives. That doesn’t include other life stressors. Sometimes the overwhelm makes us want to curl up into a ball. And the stress doesn’t really go away. You might get a break, but the stress comes back. I have recently discovered something that helps with this. Doodling in a bullet journal.

I first wanted to use bullet journaling for writing and business as well as homeschooling. Being the recovering perfectionist I am, I had to research how to bullet journal. People told me “just make it your own”, but how could I make it my own if I didn’t understand it? Enter frustrating hours of watching YouTube videos and reading blog posts. I began sinking internally, feeling like this was just too much for me. Then I found this post from The Lazy Genius, and she saved me. I may have given up before I started if I hadn’t read her post. She makes it so easy!

So I started two bullet journals (And have let both go by the wayside…). While looking around Instagram at other people’s bullet journal pictures, I saw a lot of doodling in the bullet journal community and thought I’d create a “happy book”. The happy book would be a combination of a gratitude journal and various doodles of scripture, songs, and whatever else I felt like.

Learn how scripture doodling can help special needs parents! via jennyherman.comI’ve heard people talk about activities that “ground” them or feeling “grounded”. I never really understood that. By personality I tend to be a little more easily stressed and worried. I’ve been working on it. So feeling grounded isn’t really my specialty and was foreign to me.

Until recently. One morning I decided to combat feelings of anxiety by listening to worship songs and doodling Scripture. After a little while, I realized I had calmed down significantly. An odd feeling I rarely experience had come over me. “This is what be what feeling grounded is,” I thought. I decided to make this a morning routine–getting myself ready to face the day by listening to music about God and drawing verses, lyrics, or other things. You can do this with inspirational quotes as well, or whatever you like! (For more on bullet journaling and mental health, read this.)

Sadly this routine didn’t last long. In fact, I’m trying to get back to it. Want to join me? Here’s what you need:

  • Some sort of notebook. You could use a more “official” bullet journal like the Leuchtturm (affiliate link). If you’re using markers, people like the paper weight of this journal. I am using a pretty composition book from the local dollar store. Really, you could even use plain old copy paper.
  • Writing utensils. Again, you could use some fancy markers or regular pens, pencils, crayons, whatever suits your fancy. I like using colored ball point pens and colored pencils.
  • Imagination and inspiration. I kind of lack imagination, so I scroll through Instagram to look for ideas of doodling and lettering. I like Surely Simple. You can go to her site and go to the top and follow her on Pinterest, Twitter, or Instagram, whichever you like, or browse her blog. Lisa of has a series on lettering that may help you as well. When I follow someone’s tutorial or tweak it to be my own, I often note their name so I can go back and look for more ideas from them. At the front or back of your notebook you could start a collection of quotes or verses you’d like to turn into doodles. When I’m reading the Bible on my phone and come across a verse I want to reread many times, I take a screen shot. I have used this collection of screen shots to find verses to doodle. If you’re not an artist, don’t stress! Play around with different letter shapes and sizes. Emphasize words by using color. Stuck? Just write some quotes down and change color for specific words. Don’t let yourself get hung up on having to be a good draw-er. (Is that a word? And, I’m speaking to myself here. I really had to get over that!)
  • Time. I recommend doodling in the morning to get yourself calm and focused or at the end of the day to relax before bed. However, you may want to try other times. Maybe you have your notebook handy while you dictate spelling sentences to your child. The afternoon slump would be another great time for some doodling. Whatever works for you!
  • Grace. Be kind to yourself. It takes time to develop a new habit. Remember this is for relaxation. Take it from me–it doesn’t help you relax to get stressed out over it!

Discover a simple therapy for special needs parents! via jennyherman.comIf you’d rather skip the doodling part and would simply like to color someone else’s design, check out these two options

Free inspirational adult coloring pages

Adult coloring book of Bible verses with bonuses for pre-order

Want to use bullet journaling for things other than doodling, the actual planning stuff? Boho Berry is a good resource. This video shows the original suggested set up from Ryder Carroll. Rebecca of Hip Homeschooling Blog also provides help and inspiration for bullet journaling.

Do you use any creative activity to help you de-stress? Is there a creative outlet that helps your child relax? I’d love to know. Just leave a comment below.

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Jenny Herman

Jenny Herman wants to live in a world where dark chocolate dispensers reside on every corner.

As a homeschooling special needs mom, she’s been featured in Autism Parenting Magazine, Wit and Wisdom from the Parents of Special Needs Kids: Mostly True Stories of Life on the Spectrum, and various blogs.

If she survives the onslaught of testosterone in her home, she may take a moment to blog, read a book, try a new recipe, or loom knit a gift.

You can find Jenny’s book The Power of One: Change Your Perspective, Change Your Life on Amazon.

2 thoughts on “Easy Therapy for Special Needs Parents (And Everyone Else)

  1. Thanks for sharing this. Daily life DOES turn into survival mode so easily. And coping skills are strangely elusive. Reading this made me feel much more ‘normal.’ 😉

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