Author: Ashley Bonner

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Top 15 Self-Care Essentials

Top 15 Self-Care Essentials

Our posts may contain affiliate links. I’ll receive a commission if you purchase through my link. There is no extra cost that you have to make.

Taking care of yourself is essential to feel your best. It is important for both your physical and mental health. Self-care can help you manage stress and increase energy. Self-care has a variety of meanings because it can mean indulging in a movie marathon and having ice cream. It can also mean enjoying a healthy meal, drinking tea, and taking an online yoga class. It really is knowing what your body and mind need at that moment. Let’s dive deeper into the top 15 self-care essentials!

Food/ Drinks:

1- Water-

Drinking water is the utmost important part of taking care of yourself. Water can change your mood to a better one. Signs you are not drinking enough water include headaches, tiredness, weakness, light-headedness, low blood pressure, high heart rate, and muscle cramps. What are you waiting for? Start drinking 8 cups of water today!

2- Coffee-

There is nothing better than having a classic cappuccino, coffee, or tea in the morning. It seriously can make your day.

3- Brownie Mix-

You might wonder why brownie mix is on the list of self-care essentials. We recommend having brownies, cupcakes, cookies, ice cream, and unhealthy snacks because it is good in proportion! Sometimes, we need to eat all the yummy desserts here and there.

Relaxation:

4- Candles-3 Wick Candles for Home Scented Soy Wax Jar Candles Gifts for Women Large Lavender Candle 14.5oz 75 Hours 2 Pack Lavender and Mokara

Lighting scented candles instantly can put you in a better mood! We also recommend candles from Bath and Body Works. My favorite scent is Black Cherry Merlot. 

5- Journal-

Writing in a journal can help bring yourself out of a low place and act as a therapist as you can vent about your emotions. This 150-page 6″ x 9″ blank softcover lined travel book is the perfect size for recording memories from your trips. You can use it as a diary or record other important information. The cover features an old-fashioned map and other vintage ephemera. 

6- Canvas for Painting-

Painting is a relaxing hobby that can get your mind off anything you are currently stressing about! This 5-pack of canvases are only $6.00 and are a perfect way to get started! We also recommend booking a paint and sip class!

7- Scrapbook-

Preserve your special memories for future generations and exercise your creativity by scrapbooking. You can print out your pictures in seconds if you go to CVS or order them online and pick them up later that day! This scrapbook has 16 solid color options and 40 pages to decorate!

8- Books-

Did you know we spend an absurd amount of time on our phones in today’s society? Can you imagine spending half of that time reading? How many books do you think you would be able to get through? Don’t like reading? No problem. You can listen to books!

9- Movies-

Who does not love staying in, wearing pajamas, and watching movies on a relaxing night? View my full list of movies I recommend on Amazon. 

Exercise:

10- Yoga Mat-

Stretching keeps your muscles strong, healthy, and flexible. The results of stretching every day are a feeling of increased muscle control and range of motion. A FBSport yoga mat is perfect for all of your at-home workouts, also. Exercising releases endorphins, and Chloe Ting’s workouts on YouTube will do just that! Her workouts will change your mood to a more positive one.

11- Yoga Headband-

Our yoga headbands are made for movement and are perfect for if you are going for a run or simply stretching.

We even make custom headbands. Custom Headbands make for a perfect way to promote your business!! We have no minimum purchase. Please email us at [email protected] your artwork, the color of the headband, and whether you would like 2″ wide headbands or 3.5″ wide headbands and we will send you a layout of what the headbands will look like. We will also send you a quote. We have bulk discounts. The more headbands you order, the less it will be per headband!

12- Yoga Pants-

The best yoga pants, in my opinion, are from Lululemon!

Skin Care:

13 -Facewash-

It is the best feeling in the world to put on a face mask or wash your face at the end of a long day or in the morning. Of course, we had to add facewash to the list.

14 -Lotion-

We recommend any lotion from the company Bath and Body Works.

15 -Perfume-

I swear by Victoria’s Secret Tease perfume. It is the best-smelling perfume that I use day in and out!’

BONUS: Our Monthly or Digital Planners!

Our planner is an AWESOME way to get organized!! View all of our planners!

Top of this post: Top 15 Self Care Essentials

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8 Reasons to Start Working Out with Chloe Ting

8 Reasons to Start Working Out with Chloe TingSee the source image

Chloe Ting is a great fitness instructor on YouTube. She has videos for beginners to advanced. She always offers modifications to each workout too. Below are 8 reasons to start working out with Chloe Ting on YouTube!

Reason #1: You will feel better afterward-See the source image

Exercising releases endorphins, and Chloe Ting’s workouts on YouTube will do just that! Her workouts will change your mood to a more positive one.

Reason #2: Easy-to-Follow Instructions-See the source image

She shows you how to do the movements in her videos. If you are a beginner, there is no need to worry. She gives you easy-to-follow instructions on how to complete each workout.

Reason #3: All you need is a yoga mat, yourself, and the internet. See the source image

You do not need to pay to work out with Chloe Ting, nor do you need any extra equipment. All you need is a yoga mat to get started.

Reason #4: You will get abs if you do this YouTube video every day!Get Abs in 2 WEEKS | Abs Workout Challenge - YouTube

If you do this specific YouTube Video every day for two weeks, you will get ABS! There are videos students have shared on YouTube showing off their abs after completing the challenge.

Reason #5: She offers challenges that you can participate in!AMAZING Before After Results from Chloe Ting Challenges | Get MOTIVATED - YouTube

As I stated PREVIOUSLY, there are two-week challenges that she offers. These challenges have evidence that shows that they WORK.

Reason #6: It is easy to start if you are a beginner.

There is no need to worry about being advanced she offers easy modifications to each move.

Reason #7: She has healthy recipes on her website.https://static.chloeting.com/recipes/62a0557f67d6a45205716bc4/images/crispy-salmon-tacos-1664309469563-1.webp

We all know that weight loss is not simply working out. She has healthy recipes on her website that you can get for free!

Reason #8: She inspires and motives you.

She motivates you to keep going and stay positive throughout the workout.
What are you waiting for?

Start working out from home today with Chloe Ting!

Our headbands are sure to stay in place with ALL of your CHLOE TING workouts!!!

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How Drinking Water Aids in Weight Loss

How Drinking Water Aids in Weight Loss

Drinking water is the utmost important step that aids in weight loss. Water is 100% calorie-free and can help you suppress your appetite before meals. 

-Drinking Water Increases Your Metabolic Rate-See the source image

Most of our metabolic processes take place in the presence of water. Water helps in the digestion of food and helps burn more calories. This will lead to losing belly fat.

-How much water to drink to lose weight?See the source image

Drink at least eight cups of water every day or 64 ounces of water to help aid in weight loss.

-Drinking Water Benefits:

You will start feeling less hungry and lose weight. This is because bowel movements will be more regular. You will get rid of waste through urination and perspiration. Drinking water will result in a positive mood change.

-Signs of Not Drinking Enough Water:See the source image

-Headache. tiredness, weakness, light-headed, low blood pressure, high heart rate, muscle cramps

What are you waiting on? Start drinking eight glasses a day and change your mood to a better one. 

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5 Reasons to Download Evernote

Top 5 Reasons to Download Evernote
See the source image

Making a to-do list is essential for success. Evernote allows you to organize your tasks effectively. You can save everything at your fingertips and access Evernote from your iPhone or your computer.


1- Save Your Notes in One Place-

Taking notes relieves stress, helps you keep your schedule intact, and improves the quality of everything you do. Evernote syncs devices, so you will have these notes whether you are on your iPad, iPhone, or computer.

2- Attach Relevant Files to Evernote-

You can attach documents to Evernote and keep them in context with related notes. You can even edit PDFs.

See the source image
3- Organize with Tables or Calendars-

Tables are a great way to structure information for project management. With Evernote, you can create a table and add photos to the table. Graphs and charts condense large amounts of information into an easy-to-understand format.

4- Clip articles from the Web-

Did you know? You can even add a Web Clipper extension to your browser. You can attach articles, recipes, and more from the web.

5- Access Your Notes on Any Device-

If you make a note in Evernote, it will save it automatically. You can access your notes 24/7 on any device.

What are you waiting for? Head to Evernote.com and sign up for free!

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5 Ways to Have a Positive Outlook on Life

5 Ways to Have a Positive Outlook on Life

Life has many obstacles and uncertainties; however, it is important to have a positive outlook on life. Before are 5 ways to have a more positive outlook on life.

1. Exercise-

Exercising is a great way to relieve stress because it releases endorphins. It will change your mood to a more positive one. In the photo above, I am wearing our ‘Watercolor Twist Colorband’

2. Journal-

Journaling is perfect for anyone in a difficult situation. This is because you can write down solutions to your problems. Journaling will act as therapy for you. It can help you change your mindset.

3. Practicing Gratitude-

If you are thankful for what you have, you will be less likely to complain.
-Thank you for this beautiful new day
-Thank you to my family and friends
-Thank you for nature and wildlife
-Thank you for my health

4. Maintaining a Positive Attitude-

Instead of thinking negatively, change your mindset to a more positive one. Find a way to perceive everything with a positive thought is essential.

5. Scrapbooking-

Printing out photos will help you remember positive moments in your life and reflect on the good things. It can be as simple as printing out a picture of a cup of coffee. It does not have to be extravagant. Reminiscing on the positive moments in your past can help you get out of a funk and have a more positive outlook on life.

Bonus: Failure is Inevitable-

Failure is a part of life, and it is bound to happen several times before you succeed. Once you know this as a fact, you will be more likely to chase your hopes and dreams.

Our headbands are perfect for you if you love to exercise because they are made for movement!

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5 Minute Stretch to Do Every Day

5 Minute Stretch to Do Every Day

Why is stretching important?

Stretching keeps your muscles strong, healthy, and flexible. The results of stretching every day are a feeling of increased muscle control and range of motion.

What are the benefits of stretching?

-Improve posture
-Improve joint range of motion
-Increases flexibility
-Increases blood flow to muscles

Tip: Hold each stretch for 30 seconds and repeat it three times to achieve maximum benefit.

13-Step Stretch Routine:

Stretch #1: Raise your hands to the sky as far up as possible, while breathing in and out four times.
Stretch #2: Lean back to the right and left four times
Stretch #3: Hands up to flat back
Stretch #4: Touch the floor and bend your knees
Stretch #5: Walk your hands out to a downward dog and peddle out your feet. Reach a plank position
Stretch #6: Hips down to the floor in an upward dog position
Stretch #7: Cat and Cow (Repeat 4 times)
Stretch #8: Child’s pose
Stretch #9: Repeat Stretch 7 and 6 and move your body into a downward dog
Stretch #10: Lunge with your right leg
Stretch #11: Warrior 1 + Warrior 2
Stretch #12: Lean back
Stretch #13: Repeat Stretch 10-12 on the left leg
Repeat the entire routine 3 times!

If you complete this stretch routine every morning, I promise you will feel more flexible in 1-2 weeks!

  • 10 Reasons to Practice Self Care
    10 Reasons to Practice Self Care Self-care refers to activities and practices that support your overall well-being. Practicing can help maintain your physical and mental health and reduce stress. Below are 10 reasons to practice self-care. Examples of Self Care: -Write in a journal to release emotions and reflect on your day.-Go for a walk… Read more: 10 Reasons to Practice Self Care
  • 10 Reasons to Set Goals
    10 Reasons to Set Goals Setting goals is vital for personal growth. I always say that if you are going to set goals, you also have to create a step-by-step plan to achieve that goal. I will write a future post on ways to accomplish your goals, but here we share 10 reasons to set… Read more: 10 Reasons to Set Goals
  • 10 Habits to Begin Before the New Year
    When is the best time to start preparing for the new year? Well, it is never too early or too late to start! Below are 10 habits to start before the new year for a smooth transition.#1: Start Waking Up Earlier and Stick to a Consistent Sleep Schedule#2: Drink More Water#3: Create a Daily To-Do… Read more: 10 Habits to Begin Before the New Year
  • Self Care Bucket List
    Taking care of yourself is great for your physical and mental health. Self-care can help reduce stress and anxiety. Below is a self-care bucket list we created to help you get started on your journey! Light Scented Candles Go to a Spa Read a Book Digital Detox Hot Tub Keep a Journal for 365 Days… Read more: Self Care Bucket List
  • 5 Reasons to Have a Planner
    5 Reasons to Have a Planner Planners are great to add to your life because they can help you reach your goals!!! Jotting down your to-do lists, upcoming events, and daily schedule can help you stay organized. Not only can you set individual and professional goals, but you can create an action plan and keep… Read more: 5 Reasons to Have a Planner
  • 60 Journal Ideas
    60 Journal Ideas Keeping a journal can reduce stress and anxiety. Journaling can help organize your thoughts! Below are 60 journal ideas to help you get started! Personal: 1-Goals and Resolutions 2-Things You Love 3-30 Before 30 list 4-Your Bucket List 5-Facts About Yourself 6-Currently Doing 7-Gratitude List 8-Self Care Ideas 9-Weekly, Monthly, Yearly Planner… Read more: 60 Journal Ideas
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5 Tips for Participating in the Color Run

What is the Color Run?

The company’s mission is to bring people together and make the world happier and healthier. The Color Run partners with local charities to help raise money for various causes. The non-profit has donated more than $5 million to charities since 2012. The Color Run is a 5 km race. At each km, the participants go through brightly colored powders that will hit them from head to toe. After the race is over, the fun begins with the best 5K party ever. Everyone celebrates with live music, dancing, fun, laughter, and photo opportunities!

Where is the Color Run? 

The Color Run has events all over the United States. However, the closest upcoming run is at 8 am on Saturday, July 30th, 2022.

Address: Citi Field Queens, NY

List of Upcoming Events and Locations:  https://thecolorrun.com/

Tip #1: Where White

Don’t forget to wear all white. Our white 2″, 3.5″ or twist headbands all come in white! We recommend wearing our headbands for the run, as it will help keep your hair out of your face. The headbands will look great at the end with all of the powder color dying it. 

Tip #2: Be Mindful at the Color Stations

If you want to have more color, then be sure to run toward the outside where the workers are throwing powdered ink.

Tip #3: Wear Sunglasses

Protect your eyes and wear sunglasses, as the powder can bother your eyes easily.

Tip #4: Seal Up Your Phone

Put your phone and camera in a safe place or baggy so that the powder does not get on your electronics.

Tip #5: Pack Light

Leave your extra belongings in your car. The other option is renting a $5.00 locker.

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5 Different Types of Goals to Create

Setting goals is super important, as this is the first step that can help you get to where you want to be in your life. We are going to list five different types of goals to set so that you can achieve a well-balanced life at both work and at home. You can do anything you want in your life. All you need to do is simply create a goal and then you need to have an action plan, but we will get further into that on another post.

What kind of goals should you set?

Before we dive deeper into this post, you need to make sure that your goals are S.M.A.R.T. goals.

What are S.M.A.R.T. goals?

These are goals that are specific, measurable, achievable, realistic, and timely. This method helps you stay organized and actually reach your goals by a specific date.

Below we will not only list five different types of goals to set, but we will also list examples of broad goals that you can set for yourself. You will need to take the broad goals that we list and make them more relatable to yourself as well as make them more specific. Instead of ‘Stretch’, which is one of the goals that I listed below for an example, you would need to write ‘Do my right and left lunges for one minute every day and get my left and right split by a specific date’

#1: Relationship Goals (Family, Friends, Romantic)

Why is it important to set relationship goals? Relationship goals with family and friends are arguably the most important, as we are all social beings. You can only thrive and survive by having close relationships with our friends and family. Listed below are ideas of what kinds of goals that you can set with the people in your life!

Family goals: ((Plan a vacation as a family, go on a family road trip, be there for your children, have regular family meetings, attend all events for your child whether it be a soccer game or a dance recital, establish family traditions, be a good son, daughter, sibling, etc.))

Friendship goals: ((Don’t take one another for granted, appreciate them, spend quality time with your friends, set dates to see your friends next, invest time into your friendship, be honest, keep promises and commitments, don’t gossip behind your friends back, be understanding, communicate, go on a road trip, plan a coffee date, go out to eat, attend a concert, create the ultimate friendship bucket list, go to the beach, go apple picking, etc.)

Relationship goals: Choose your life partner, go out on regular date nights, support each other’s dreams and goals, do something new once a month, communicate, go on vacation, decide whether or not you want kids, discuss marriage, discuss money, create a bucket list together)

#2: Financial Goals (Saving, Spending, Money)

Why is it important to set Financial Goals? Setting financial goals can help us take control and feel more confident about our spending decisions. Plan out how much time it will take to reach each goal and how much money you will need to contribute within that period. Identifying goals and creating a realistic plan for them allows you to track progress and can motivate you to keep going.

Financial Goals: (Paying off debt, saving for retirement, buying a home, starting a business, feeling financially secure, etc.)

Saving Goals: Set your goal as far as what do you want to save. Is it a vacation, college education for your kids, a down payment on a house, or retirement? Decide what you are working toward rather than choosing a number or vague idea of ‘saving more’.

((Set a specific savings goal, set a savings deadline, track your goals, break down your savings goal into smaller chunks, automate your goals by setting up an investment account whether it be a IRA or brokerage account))

#3: Career Goals (Work, Business, Sales)

Why are career goals important? A career goal is setting short-term and long-term objectives related to one’s career path. Setting career goals is important, as it helps propel individuals to actually accomplish whatever it is that they want to do.

Career Goals: (Goal: CEO of a large engineering company: Steps: Graduate High School, Graduate College with a degree in engineering, Work for an engineering firm, Enroll in a management position, Advance studies, XYZ)

Business Goals: (Goal: Successful Business Owner: Steps: Figure out what kind of product or service you want to offer, design a website, use search engines to drive traffic to your site, figure out a problem that people have that needs to be solved, learn from other successful entrepreneurs, have self confidence, learn about marketing, learn about sales, XYZ)

#4: Bucket List Goals (Travel + Things to Do)

Why is it important to create a bucket list? A bucket list will give you purpose in your life and bring you the ultimate joy, as you will be able to create lasting memories. Memories are one of life’s greatest treasures. The list will make you think about what is important to you.

Travel Goals: (Visit all 50 states, Travel Internationally, Backpack through Europe, Visit Epcot in Disneyworld, Swim with Whale Sharks, etc.)

Things to Do: (Zip Lining, Whitewater Rafting, Cat Cafe, Hold an Owl, Snorkeling, Sailing, Surf Lesson, Waterfalls, Swim with Dolphins, etc.)

#5: Fitness Goals (Health + Wellness)

Why is it important to have goals for your health? It is important to focus on your health and wellness goals, as exercising and eating well can help reduce the risk of diseases such as high blood pressure.

Health Goals: (Drink 8 cups of water a day, eat healthier, have more fruits and vegetables, have desert 1 time a week, etc.)

Wellness Goals: ((Journal, read a book, donate time or money, be kind, be giving, etc.)

Fitness Goals: (Stretch, run 1 mile a day, walk 10K steps a day, ab workout, yoga classes, etc.)

How to Actually Achieve Your Goals?

Once you write out a basic list of goals that you want to complete you need to make each goal more specific and create an action plan. The action plan consists of specific steps you need to take in order to get to your goal.

Original Goal: Stretch

Updated Goal: Get my right and left split in a month

Action Plan: Right and left lunges for 10 seconds on each side every morning

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7 Ways to Make Your Home More Comfortable

Home is one of the best feelings in the world. There is nothing quite like it, as you are met with pleasant smells and relaxation. The best ways to make your home more relaxing so that you can take a deep breath and simply decompress are to add more plants, play relaxing music, light candles, clear away clutter, and add great lighting.

See the source image

1. Plants

Plants can offer you a dose of positive energy throughout the day. Adding succulents that come in adorable pots is great for making your home more peaceful. The use of indoor plants like succulets, herbs, flowers, broad-leaved grasses, or ferns, bring a pleasant smell into your space and can make any house feel more like a home.

See the source image

2. Candles + Scents

Adding scents to your home can make you feel more comfortable and relaxed. Candles can provide a lovely aroma to your home. Essential oils are also a great way to enhance the atmosphere of your home. Don’t forget to select some amazing smelling laundry detergent also.

3. Lights

Decorative LED lights are a great way to create a relaxed mood. They are a bit like Christmas lights, but they are smaller, and battery operated.

4. Relaxing Music or Podcasts

What better way to make your house feel like a home then to play some of your favorite songs? Music can help improve your mood. Whatever method or type of music you choose it can help set the mood. Calming sounds can help your brain decompress and allow you to focus on the task at hand. Another way to relax is to listen to a podcast that you enjoy.

5. Clean + Declutter

Get rid of clothes that you no longer wear and donate them. Tidy up your home. The cleaner the home looks the more relaxed you will be. Don’t obsess with making your home picture perfect, but it is true, there is nothing more relaxing then when your home is clean. An effort to stay organized will help you find a space for everything, and this will help you stay on top of cleaning on a daily basis.See the source image

6. Color Palette

Sticking to a soft color theme can help make your home more peaceful. Stay away from anything to harsh or bright.

7. Surround Yourself with Things You Love

Display things that you love and have meaning to you in your home. It might be a photograph or your children’s artwork. This can help you feel connected to your space as it is an extension of you.

 

 

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6 Ways to Relieve Stress and the Effects It Has on the Body

This post may contain affiliate links, which means I’ll receive a commission if you purchase through my link, at no extra cost to you.

What is Stress? Stress is defined as a state of mental or emotional strain caused by unfavorable circumstances. The physical and emotional reaction commonly occurs when people experience a change in their life. This normal reaction happens to everyone and the way you respond to stress makes a big difference in your overall well-being.

What is the Impact of Stress on Your Body? Stress effects both your physical and mental health. Your body releases cortisol when it feels stressed. Cortisol is a hormone that increases sugar in your bloodstream and glucose in your brain. It slows down your immune system and digestive system. It is part of your natural fight or flight response to danger.

Impact on your Physical Health: If you are in a high stress situation like a car accident, then the system worked as intended, however if your brain becomes stressed over daily inconveniences or past trauma than it can have a disruptive effect on your physical health.

  • Headaches
  • Digestion issues
  • Muscle Tension
  • Fatigue
  • Sickness
  • Sleep Issues

Impact on Your Mental Health:

  • Little to No Motivation
  • Not Capable to Calm Your Mind
  • Overwhelmed
  • Anxious
  • Sad
  • Restlessness
  • Irritable

6 Ways to Relieve Stress:

  • Exercise– Working out is shown to release endorphins and lower cortisol levels in your body. It is a great way to get your mind off of intrusive thoughts. Try to work out outside, as spending time in nature has also been known to lower stress levels. Practicing yoga at home can be beneficial to you in that you do not have to worry about if anyone is watching you you can simply stretch on your own time and at your own pace. This yoga matt is so perfect, and I use it every day!
  • Mindfulness- Being aware and present in your life can help you so much, as if you are not than your mind can wander to the future or past, which in return can trickle down to negative thinking and stress. Focus on thinking positively.  What is going well in your life right now? What are you thankful for?

EOOUT 3 Pack A5 Lined Spiral Notebook Hardcover Journal for Women Spiral Bound, 6"x 8.5", 160 Pages, Cute Blooming Floral, Twin-Wire Binding, Back Pocket, 100gsm Paper, for Office, School Supplies

  • Keep a journal– The simple act of writing can help reduce stress. Make a list of the things you need to do to prepare then check it off when you are done in your journal. Seeing how much you have accomplished may help quiet your mind and take it off of your fight of flight mode.
  • Spend time with your pets or loved ones- This is an awesome way to reduce stress. The presence of a loved one or your dog will help your body and brain relax. Also, it can be healthy to talk about what is stressing you out with a loved one but do not get stuck on it. Don’t forget to also talk about more positive things as well.
  • Laugh- The physical act of laughing reduces stress. Watch your favorite funny movie, see a comedy show, or visit a friend who always know how to make you laugh.

Colorations Easel Paint Brushes, Assorted Sizes, Value Pack, Set of 12 Paint Brushes, Wooden Handles, Natural Bristles, Round & Flat Shaped Tips, Kids Paint Brushes, Paint Brushes for Children

6. Paint– Painting and drawing are forms of art therapy and can help relieve stress. This paintbrush set and canvas are perfect way to get started and can help you focus on the present moment.