(From your favorite physician, Dr. Wells, who loves creating soft, warm vibes after the kids are in bed and the kitchen is clean.)
If your idea of “self-care” lately has been sitting in your car for five extra minutes before going inside — this one’s for you.
As a physician, I spend my days telling people to manage stress, breathe deeply, and make time for themselves. But let’s be honest — if I prescribe “deep breathing,” most of us just sigh dramatically and scroll Instagram. That’s why I’m obsessed with painting. It’s mindfulness that doesn’t feel like work.
But to really feel the calm (and not just paint while half-watching Netflix), you need the right vibe. Here’s my professional-meets-personal guide to creating the perfect painting atmosphere at home — because your nervous system deserves luxury, too.
💡 1. Lighting: The Mood Medicine
Skip the overhead light that makes your living room feel like a hospital exam room (trust me, I’ve seen enough of those).
Go for soft, warm lighting — a table lamp, fairy lights, or sunlight by a window. Your eyes will thank you, and your painting will look better in natural tones.
🩺 Doctor’s note: Good lighting reduces eye strain and tension headaches — consider this your first line of stress-defense.
🎶 2. The Perfect Playlist: Soundtrack Your Serenity
Music sets your tempo.
Try a mellow R&B playlist, some lo-fi beats, or instrumental jazz — whatever makes your brain exhale. Bonus points if you resist the urge to check your phone mid-song.
🎧 Prescription: 30 minutes of painting + chill music = a measurable drop in cortisol. (Yes, that’s a real, peer-reviewed benefit of creative flow.)
🌺 3. Scents That Soothe
Engage your senses! Light a safe candle, diffuse essential oils, or simmer cinnamon sticks on the stove. Lavender, sandalwood, or citrus can lower stress and lift mood.
🩺 Doctor’s note: Aromatherapy activates the limbic system — the same part of the brain that controls emotions and memories. Translation: smells = instant calm.
🍓 4. Snacks and Sips: Stay Fueled, Not Frazzled
Keep it light — fruit, tea, dark chocolate, or a fancy mocktail if you’re feeling artsy and adult. Just maybe skip the Cheetos… orange dust is not a good look on your masterpiece.
🩺 Pro tip: Balanced blood sugar = better focus. You’ll actually finish your painting instead of getting hangry halfway through.
🧘🏾♀️ 5. Mindset: Ditch Perfection, Embrace Play
This is not a test. No one’s grading your brushstrokes. Painting by number is about relaxing, not replicating the Sistine Chapel.
So put your phone on “Do Not Disturb,” take a deep breath, and let each color pull you back into the present moment.
🩺 Doctor’s orders: Aim for progress, not perfection. Your brain releases dopamine every time you complete a small section — that’s your reward system saying “You did that!”
🖼️ Bonus Tip: Protect Your Peace (and Your Table)
Throw down an old tablecloth or a towel, wear something you don’t mind splattering, and turn off the news. You’re not avoiding the world — you’re refueling to face it stronger.
✨ The Doctor’s Final Word
You don’t need an art studio or a weekend retreat to unwind. You just need a cozy corner, your favorite playlist, a calming scent, and permission to pause.
So light that candle, cue the playlist, and start painting like you’re refilling your own prescription for peace — because you are.
🩺 Doctor approved. Side effects may include: joy, focus, and a mild addiction to buying new paint kits.
