Arts for Wellbeing Zine
Fun art activities for good mental health.
Produced by ArtatWork's Art and Wellbeing group


Self-esteem boosters
Boredom busters
Colouring in pages
Poetry corner
Easy art ideas
Facebook and Instagram ArtatWorkNorwich
Telephone: Melanie 07503633071. Holly 07503633061

Dear All,
Welcome to this 'zine' (a type of magazine) that ArtatWork has put
together to give you some ideas of things you could be doing whilst we are
not physically meeting. Most of the lovely activities and colouring in pages
have been designed by participants and volunteers just for you.

Some of us have been having virtual meetings on 'Zoom' (see the opposite
page), but we have been aware that we are missing lots of familiar faces so
this is to let you know that you are not forgotten.
We really hope that you enjoy using it 

We can't wait to see you again. We may be running groups via Zoom or in real life.
Please email or call to keep up to date with what's going on
Happy Colouring, Drawing, Cutting, Sticking,
Photographing, Making, etc!!
Hello from ArtatWork
Just in case you've forgotten who we are!!

The five ways to wellbeing are a set of five actions that individuals can do in
their everyday lives to improve wellbeing.
They were researched and developed by the New Economics Foundation.
The five ways to help boost
your wellbeing are: take
notice, connect, give, be
active and keep learning.

*call someone you
haven't seen for a
* meet a friend- go for
a coffee or a walk
*spend a little time with
someone who might need
some company
*donate items to a charity
or someone in need
* drawing to music
*choose some objects to
draw, taking notice of
shapes, colour, and texture
*try a new hobby - e.g.
knitting, crochet, painting
*find some art tutorials on
YouTube that is new to
you and give one a try
*go for a walk, try the
texture activity
*perhaps a little gardening?

Drawing can be such a relaxing activity but it can often be difficult to know what to
draw. To help you get started here are some prompts. Simply draw whatever the word
makes you think of. There is no right or wrong way to do this.
You could work your way through the list and draw each day or pick the words you like
best. You could even do several different drawings of the same word.
If you've enjoyed this activity do look out for the Inktober challenge online in October.
Another exercise is to find an object you really like and draw it every day.
Keep it a simple object to make it easier for yourself. You'll really get to know
it and your drawing will improve as you become more confident.
Drawing exercises

Mindful Walking Cube

Listen to the
sounds around
Find five
to touch
Look for five
different objects
of one colour
Find somewhere
to sit and see how
many shapes
you can see
Focus on
your feet as
you walk
Smile at
Trace or photocopy me, cut me out and make me into a cube
then take me on your walk, throwing me when you fancy it.

Blind drawing
Draw a portrait looking only at the person and not at what you're drawing. You
can use the image below or ask someone to sit for you. You can place your paper
on your knees to help prevent yourself from peeking.

P A T T E R N   R E P E A T
First find an image you like

Next, cut out your image
and place it under more
tracing paper and trace it.
Then move the image so
that part of the images
touch and trace that.
Repeat until your page is
Now you can colour your
design to make your repeat
Trace the image and
simplify it to make the next
bit easier for you. If you
don't have tracing paper
you can use baking or
grease-proof paper
And different repeats.
If this has inspired you to do
more these websites have
more designs.
Try it with different images

Drawing to Music
Experiment with a variety of marks whilst listening to music. Try with different
types and speeds of music. See the example below for some inspiration.
Altered Artwork
Sculptor and artist Richard Serra created a list of verbs (doing words) to inspire him to
make work. Why not choose one or two and make some old artwork into something
new? Or use one of the words as a starting point for new work.
to roll
to crease
to fold
to bend
to twist
to crumple
to tear
to suspend
to cut
to rotate
to weave
to layer
to splash
to wrap
to light
to gather
to scatter
to simplify
to mark
to remove

You will need a page in your sketchbook or a piece of card to do this.
What have you said to someone, or someone said to you that has been
encouraging and has really boosted confidence?
It might be something like:
"I am doing my best, and I am proud of myself."
"You are blooming marvellous!"
"I don't have to be perfect, I just have to be me".
....or a quote you really love. You can get more ideas from Pinterest. Look
for Self Affirmation quotes.
Encouragement Cards
Write the phrase you choose on your page. You could cut the words from a book
or magazine.
Now decorate the page in delicious colours with collage or crayons.
Try making some collages. You could use the papers that have come with this zine,
any magazines or newspapers, old art, junk that comes through the letter box or
anything else to make some original art.
Let's Do Some Collage!
Collage: Sticking different materials on to a surface.
Some Ideas:
A previously undiscovered animal
A face
A happy day
That's Weird!
In The Garden
The Future
A Faraway Place
Do stick your collages in your sketch books and/or take a photo and tag us at
Plain flour, 1 cup
Salt, ½ a cup (the weights don't matter as long as the proportions are the same)
Water, 1 cup (but you might not need it all)
Food colouring or paints (optional)
Varnish or PVA glue (very optional)
Mix the flour and salt together in a bowl. If you’re using food colouring, add it.
Add the water, a little at a time, mixing in constantly, until it's a soft, pliable
If the dough is too sticky, you may need to add a little extra flour. If it’s too dry,
some more water may be needed.
Knead the dough out well with your hands, until it’s nice and smooth.
Model away! Household items like cookie-cutters, a butterknife, or old
toothbrush can be used as tools to help shape and texture your pieces.
Dough can be stored in an airtight container. It keeps longest in the fridge.
Bake your creations at a low temperature for 2-3 hours. For most ovens, this
will be between 120°C (about 250°F) and 180°C (about 356°F), and the exact
time will depend on size. They should be hard but just barely browning when
ready. Leave to cool overnight before painting.
If you want to maximise the lifetime of your pieces, you can seal them by
painting their surfaces with varnish or
PVA glue after they have fully dried.
Salt dough
A simple alternative to clay or Plasticene for making models at home.
We'd really love to see what
you make! If you're on social
media, it would be nice if you
could take a photo and tag us
at #ArtatWorkNorwich
To make your template cut
a 7cm square of card and
cut it out.
I chose close ups of
flowers and leaves to draw.
You going to hide them so
don't worry what they look
make nine envelopes out
of collage paper. Fold up
the three bottom sides and
stick together to make your
envelopes. Glue onto your
Pop your mini drawings
into your mini envelopes!
Cut them out.
Cut out nine 4cm paper
squares for your tiny
Extension ideas: You will have created lots of images which can be used for more drawings,
larger paintings, embroidery or collages. Give one to a friend to cheer them up!
R E P E T I T I O N   I N
Find a simple image that
you like from a magazine.
Make sure you can tell
what it is from the silhouette
Cut out
I cut out lots of different
shapes and play around until
you find a design you like.
Stick down with your glue
Trace around it. I used
baking paper.
Or stick on top of each
other to create a 3D effect.
You could also use the
negative spaces left over
from cutting out!
Stick on some card and cut
out. This is your template.

T E X T U R E   W A L K
Go for a walk. outside, in
your garden, or at home
Draw the basic shapes and
textures of your images
onto the rectangles using a
pencil. Start by adding
white tones to your image.
Take nine photos of
textures you find. print
them out on one page or
look at them on your
Close upNext add dark tones to
your image, squinting your
eyes help to pick them
Use your watercolour pencils
or paint to roughly paint nine
rectangles. Leave to dry. Use
any mid-tone colours you
like(not too light or dark).
Extension ideas: You now have some lovely ideas for bigger pieces, choose one and
create a larger more detailed piece.

Poetry Corner
Poetry comes in many different forms and has been used for centuries for expressing
emotion. Poems can be helpful when life is difficult. The following pages explore
some ways you might use poetry mindfully. Illustrating poems that you know can be
a good way to use them as reminders or to think about them more deeply.
Here is an example of how you might illustrate a poem:
Do you have a favourite poem? Could you share it with a friend and send it
on the postcard to brighten their day? or use this prompt to find a new
poem or two to record in your sketchbook?
If you feel inspired why not make some drawings to go with it or use one of
the others in this pack to help you find something to draw.

Now you have a go. Can you illustrate this poem? You could decorate this
poem as a reminder that no emotion is permanent and will come and go just
as these guests do?

The Guest House Poem
This being human is a guest house.
Every morning a new arrival.
A joy, a depression, a meanness,
some momentary awareness comes
as an unexpected visitor.
Welcome and entertain them all!
Even if they are a crowd of sorrows,
who violently sweep your house
empty of its furniture,
still, treat each guest honourably.
He may be clearing you out
for some new delight.
The dark thought, the shame, the malice.
meet them at the door laughing and invite them in.
Be grateful for whatever comes.
because each has been sent
as a guide from beyond.
By Rumi, 13th Century Poet

Or maybe you could draw some images for this beautiful poem?
Wild Geese
You do not have to be good.
You do not have to walk on your knees
for a hundred miles through the desert repenting.
You only have to let the soft animal of your body
love what it loves.
Tell me about despair, yours, and I will tell you mine.
Meanwhile the world goes on.
Meanwhile the sun and the clear pebbles of the rain
are moving across the landscapes,
over the prairies and the deep trees,
the mountains and the rivers.
Meanwhile the wild geese, high in the clean blue air,
are heading home again.
Whoever you are, no matter how lonely,
the world offers itself to your imagination,
calls to you like the wild geese, harsh and exciting
over and over announcing your place
in the family of things.
by Mary Oliver
Haiku is an ancient form of poetry that uses words or syllables in a 5, 7, 5
pattern; that is five words or syllables on the first line, seven on the second
line and five on the final line. Being mindful of our experience can turn the
ordinary into something extra special just through our awareness.

Here are some examples of Haiku’s, they have been written from the
person’s observation or love of nature that has been experienced or

Oak by Caren Krutsinger
Mysterious oak
with her sparkling twinkling leaves
sprung from an acorn

Butterflies by Paula Goldsmith
Pretty butterflies
wings painted many colours
fly to each flower

Walking along the Seashore by Paul Holmes
Picking up pebbles
Or seashells strewn on soft sand
Pure relaxation.

Ants by unknown
Busy little ants
Doing work for their kingdom
Marching like soldiers.
Now you have seen how it works, can you write your own? If that's too
much of a challenge maybe you could illustrate your favourite haiku from
the examples above or find one online that particularly speaks to you?
Use your sketchbook to explore your own haiku's and drawings.

Carry on doodling and colour me in

Think of a theme (I chose
nature) and make a
collection of objects from
your home, garden, or from
a walk

Now zoom into your picture
to create an abstract
picture and draw or trace it.
You can colour it in and
stop there OR...........
I made mine into a simple
printing block using some
thin, craft foam. A
polystyrene pizza base
works well too. To do this
draw your design using a
pen making an indentation.
Try not to press too hard
and go through the base
Make several different
arrangements of your
collection and photograph
them OR make a simple
line drawing your favourite
Now take some acrylic
paint mixed with
a small amount of cooking oil
to help keep it wet longer
and paint a layer over the
foam. Then print into your
Using corrugated
cardboard (I used a piece
of a box) cut out a piece as
big as the foam plus two
small pieces for a handle.
Glue the two handle pieces
together then glue on to the
cardboard. Now glue on the
foam (PVA works well)

Colour me in
A B S T R A C T   W A L K
Choose a theme. This
could be a colour, letter,
shape etc. Then go for a
walk, (this can be around
your garden or home if you
are shielding) and take
about 6 different photos of
your theme

Rearrange the pieces to
make an abstract picture of
your walk
Now trace over your
picture and using some
artistic license join the lines
between each cut up
piece. If you are using any
lettering it will end up back
to front
Make a small, simple line
drawings of your photos
OR print them (make them
small to fit into your sketch
book when they are
rearranged). then cut each
one into four pieces
If you wanted to you could
colour it in, make it into a
textile piece or use it for a
printing design
Next, retrace your picture
into your sketchbook. if it
doesn't fit onto one page
you can do it over two or
just use a piece of your

Colour me in or copy this idea in your sketchbook
Let's put a smile on people's faces by decorating a rock or pebble and placing it
where others might find. You don't have to draw a picture, just some nice words
will do. You can use sharpies, paints, or use up all your old nail varnish! Just
enjoy and have FUN!
Pebble decorating
Please put #artatworknorwichrocks on the back so it can be linked to our
Instagram account and we can see where the rocks turn up

We all sit and often say things to ourselves, things that are not so nice, which makes
us feel down.
Yet when we see and talk to others we smile and say kind things like "you look well"
or "I love that coat".
This makes the person feel good but it also makes us happier,

Let's spread a little kindness to others by tracing and decorating the template at the
bottom and writing a little piece of happiness on it.
Then when we go for a walk leave it on a ledge or hang on tree branches or posts, so
you can cheer someone up. Make one for yourself too and you never know, you might
just find one someone else has done...
Compassion Leaves 

More design ideas
A Big Thank you!
We want to say a big thank you to the Norfolk Community
Foundation for funding this project. It wouldn't have
happened without you.
This magazine was co-produced by the women from our
arts and wellbeing group and what a beautiful job they
have done!
Thank you, Sarah Streeter, Alison Howe, Rachel Dorling,
Tracey Hartnell, Rita Schuiling, Tracy Riches, Anne
McCrudden, Karen McHenry, Jennifer Macdonald, and
our wonderful volunteers Janine Warren and Melanie
Melanie and Holly

Links to other organisations that may be helpful, all recommended by our participants.