Unlocking Creativity for Mental Well-being: Beyond Art Therapy

Despite the cliche of the “struggling artist,” research shows that creativity can do wonders for our overall mental health and well-being. Unfortunately, many of us are afraid to engage in creative pursuits because we’re not professionally trained—we fear we won’t be “good enough.” However, anyone can benefit from a more creative life; creativity isn’t about skill or technique but how you think.

And although art therapy can be helpful, it’s not the only way to harness the power of creativity for your mental health.

In this article, we’ll go over some of the top benefits of creativity for mental health, plus give you practical tips and activity ideas for including more creativity in your everyday life.

The benefits of creativity for mental health

We tend to think of creativity as something that can only be accessed by artists and musicians, but creativity is about so much more than just the arts. The American Psychological Association defines creativity as “the ability to produce or develop original work, theories, techniques, or thoughts.”^[1]

To be creative is to be able to think outside the box. Creative people come up with innovative solutions to problems and view situations in ways others may not. In other words, creativity is, in many ways, the opposite of rigidity.

Fostering creativity can have many benefits for overall mental health and happiness, whether you’re practicing creativity through the arts or less typical ways like puzzles or gardening.

Some of the specific benefits of creativity and creative thinking on mental health include:

Stress reduction

Many studies have found engaging in creative activities can help reduce stress levels, contributing to overall happiness and well-being^[2]. Even if you aren’t familiar with the research, many of us are intuitively aware of this connection between creativity and stress reduction. For example, you might automatically listen to music or doodle when stressed.

Unfortunately, stress also affects creativity. People feeling stressed are less likely to think and express themselves creatively. To avoid getting locked in the self-perpetuating cycle, it can be helpful to continue to practice creative endeavors even when you’re feeling too stressed to do so.

Improved mood

People with mood disorders like depression are less likely to be able to think creatively. When you’re depressed, your brain may get stuck on the same topics over and over again – a phenomenon known as rumination. Practicing creativity can be a way to expand your worldview, think outside of the box, and improve your mood.

This is in contrast to the popular misconception that the most talented and creative artists are depressed. There’s a cliché that suffering breeds creativity, but research has found creative people tend to be happier, not more miserable like the media suggests^[3].

Healthy expression

Creative activities can also be a healthy way to express emotions you may not be able to describe in words. This is the basis of art and expressive therapy. For example, you might sing a song about a recent heartbreak or take photos that express the joy you felt during a family trip. Expressing your emotions is healthier than bottling them up, and creative activities can help you do so in a healthy way.

Best creative activities for mental health

Although we tend to associate more typical art activities like drawing and painting with creativity, a wide range of creative pursuits can help improve mood and provide a healthy way to express emotions. Even if you don’t consider yourself “artistic,” there are many ways to live a more creative life.

Here are some of our favorite creative activities that can help improve your mental health:

• Writing can be a powerful tool for emotional expression. It lets you articulate and process your thoughts and feelings. Writing can also serve as a form of stress relief by providing a safe outlet for your worries. Regularly writing improves memory and critical thinking skills, making it a great practice for overall cognitive health.
• Gardening: Gardening can help you connect with nature, which research shows can significantly reduce stress and improve overall well-being. In addition, the physical activity involved can support physical health and help you be more mindful. Many people also find taking care of plants brings a sense of accomplishment and joy.
• Cooking: Cooking, when done in the right way, can be a mindful creative activity that engages all of your senses. Try new recipes and experiment in the kitchen – this could spark creativity and provide a break from daily stress. Cooking healthy meals for yourself or others is also a wonderful way to practice self-care and nourish your body.
• DIY projects: Engaging in DIY projects can improve problem-solving skills and provide a sense of accomplishment. Whether crafting, doing home improvement projects, or upcycling furniture, you may find your mind engaged and forced to think of creative solutions. Completing a project can also be incredibly rewarding and a great way to relieve stress.
• Knitting and crocheting are relaxing crafts for many people. The repetitive motions involved in these crafts can be meditative, reducing anxiety and stress. They also help improve focus and patience.
• Pottery: Working with clay allows you to express yourself creatively and can be very therapeutic. Pottery also encourages mindfulness because it forces you to focus on the process of creating rather than the outcome. One small study found that slapping the clay was pottery’s most therapeutic part for reducing stress and improving mental health^[4].
• Dancing: Dancing isn’t just about physical movement; it’s also a joyful way to express your emotions and improve your mood. Whether you attend a class or prefer to explore different styles at home, dancing can be a liberating experience that uplifts both your body and your spirit.
• Playing or listening to music: For many, music serves as a powerful outlet for emotional expression and cognitive engagement. Even if you’re not musically trained, you can experiment with different beginner-friendly instruments like a harmonica or keyboard. Curating playlists of songs that uplift your mood can also be helpful for mental health.
• Drawing and painting: Start a sketchbook or explore different painting mediums to express your feelings creatively. You don’t need to be a professional – it’s more about the process. Art can help you focus on the present moment and provide a calming escape from daily stress.
• Coloring books: Coloring books are a simple yet effective way to relax and practice mindfulness. They’re also an easy, low-pressure way to tap into your creativity.
• Puzzles and games: Games that challenge problem-solving skills, such as puzzles, escape rooms, and strategy board games, are not only fun but can also enhance cognitive flexibility. Engaging in these games provides an enjoyable way to keep your mind sharp and active, which can improve your overall mental health.

Tips for how to integrate creativity into everyday life

Adopting a more creative lifestyle can feel daunting for those who aren’t in typical “creative” professions or who don’t view themselves as artists. But you don’t need to be an artist to benefit from creativity – it’s more about finding simple ways to integrate creativity into your everyday life.

Here are some tips.

Embrace imperfection

Many of us avoid pursuing creative activities because we’re afraid we won’t be “good enough.” You might find yourself comparing your abilities to those of professional musicians or artists. But being creative doesn’t necessarily require skill. It’s about the process of creating and imagining something new. Try to avoid judging yourself for imperfections in your work and focus more on the creative process and how it engages your brain.

Schedule creativity

Block out specific times on your calendar dedicated solely to creative pursuits. Making creativity a habit by scheduling it at the same time and place every day can help you prioritize it. For example, you might write in your journal every morning when you wake up or go to a dance class on the same day every week. Just like we schedule important work tasks, getting creativity on the calendar can ensure it doesn’t get overlooked.

Take creative breaks

Incorporate short creative breaks into your day to refresh your mind and boost productivity. Instead of scrolling social media during breaks, try sketching, jotting down new ideas, or listening to music. These breaks can help boost your creativity and prevent burnout by providing moments of relaxation and creative stimulation. Even just a few minutes of creative activity can help recharge your energy and enhance your overall well-being.

Collaborate with others

Collaborating on creative projects with friends or colleagues can spark new ideas and strengthen relationships. Whether it’s art, writing, music, or another creative pursuit, working together can enhance creativity and build a supportive network, both of which benefit mental health. If you don’t have friends or family to join you, consider attending local workshops or classes.

Mental Health Therapy in Washington State

At The Center • A Place of HOPE, we offer holistic mental health treatment for depression, anxiety, PTSD, eating disorders, and more.

We use a Whole Person Care approach to mental health treatment. This means we work with the knowledge healing needs to happen on every level – physical, emotional, spiritual, intellectual, and more. We utilize a wide range of holistic mental health treatment methods because we deeply understand different people need different things to heal.

Get in touch with us to learn more about the admissions process and how we can help.

1 – https://www.apa.org/topics/creativity
2 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8983605/
3 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3181877/
4 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10954310/