Healing Through Creativity
Paint-by-Numbers, Nature, and my Journey to Self-Confidence
247 days sober represented in a single image
I started my alcohol-free journey in 2023 and it took 3 attempts to stick. In December 2024 I re-downloaded the Reframe App, ready to try again for the new year.
It became immediately apparent that to be successful I would need something to hold my attention, especially on weekends. I was about to move out of my house and begin my life over again at 39 with divorce and a fresh start living alone.
I was lonely and needed something to keep my occupied instead of the bottle. I took the advice of fellow “reframers” and got a paint-by-number, one that was pretty and of nature (obviously) that I could be excited to complete.
What I didn’t know was that the simple act of picking up a paintbrush would change the way I saw myself, sobriety, and even the natural world around me.
On day 4 (the worst day), I began a painting. At the time, I still carried the lies I had repeated to myself for years: I’m not creative. I’m not capable. I can’t commit. I’m a failure.
But there I was, trying. And this painting became my physical representation of that effort: imperfect, slow, but full of something I loved, nature.
Sobriety, Self-Confidence, and Small Steps
This painting became more than art, it became a physical representation of all the struggle and growth of 247 days sober.
Each Friday night with no one to call, each restless weekend, each wave of raw emotion that once would’ve been numbed by drinking, I picked up the brush instead.
And over time, I learned: recovery doesn’t need perfection or speed. Tiny, messy steps layer into something whole and meaningful.
A Mirror of Becoming
The finished painting isn’t perfect, I still resist calling myself creative or artistic, but this painting is powerful. It holds my pain, my persistence, and my return to life. It’s a mirror reminding me that small steps can create something beautiful and whole, even when the process feels uncertain.
And that’s the reflection I leave you with: trust the process of layering small, meaningful steps. When you pair nature with creativity, you’re not just making art, you’re making a new version of yourself.
Art Therapy and the Mirror of Nature
Art therapy teaches us that creating is not about perfection, it’s about expression. When we create art, we project our emotions, ideas, and inner perceptions into something tangible.
When nature becomes part of that process, it reflects something back to us. Paint a tree, sculpt with clay, or simply arrange found leaves in a circle on the ground and you’ll see that the earth offers not only subject matter, but also a mirror for your own healing.
Start small: set aside 10–15 minutes once a week for a creative practice.
Keep materials simple: pencils, markers, a sketchbook, or even things you gather outdoors.
Focus on process, not product: let the art carry your emotions, not your judgment.
Attention Restoration Theory: Why Nature Frees the Mind
There’s a concept called Attention Restoration Theory. It suggests that when we engage in soft focus like watching a river flow, listening to the wind, staring at clouds we restore mental clarity. This reset improves focus, problem-solving, and creativity.
The good news: this restorative effect happens whether you’re outdoors or simply looking at photos or videos of nature.
Create a “soft focus ritual” when you feel overwhelmed: look at the sky for 2 minutes, watch a nature video, or light a candle and let yourself breathe.
Pair it with journaling: after your moment of soft focus, write down one clear thought or insight that arises.
Use this before tackling big goals—it primes your brain for clarity and resilience.
How This Can Help You
Whether you’re navigating sobriety, building self-confidence, or simply trying to reconnect with your intuition, art and nature can be your allies. Here are a few ways to start:
For Stress Relief: Use nature sketches or mindful doodling as a grounding tool.
For Goal-Setting: Pair time outdoors with reflection, let nature helps you dream bigger and plan more clearly.
For Self-Confidence: Create something weekly. Over time, your “portfolio” becomes evidence of your persistence and growth.
For Emotional Healing: Let your art hold what feels too heavy to name. The page, canvas, or clay can absorb what words can’t.
Replace old habits with a creative anchor: choose one activity (painting, writing, walking, photography) to lean on in tough moments.
Track your progress visually: snap photos of your creations or keep a “small steps” journal.
Celebrate consistency, not outcomes. Each time you choose your anchor, you’re reinforcing self-confidence.
