How Creative Outlets in Self-Care Can Improve Mental Health

Have you ever felt like your thoughts are all over the place or like the weight of everything is just too much? When you're struggling with mental health problems, finding relief can feel impossible. But what if there was a way to ease that weight—even just a little? Creative activities could be that lifeline you need. And guess what? You don’t need to be a professional artist to benefit from them. That said, this article will show you how embracing creative outlets in self-care can make a real difference in managing mental health challenges. Let's dive into why it matters and how you can use creativity to support your well-being.

Why creativity helps improve mental health?

You might be wondering:

''Why creativity?''

What does drawing, writing, or even knitting have to do with how you feel?

Well, when you engage in creative outlets, you're giving your mind a break from all the noise. Moreover, when words fail, or thoughts get stuck, creativity offers an alternative path to express what’s happening inside.

Artistic expression also helpsreduce stress by redirecting your focus. When fully immersed in a creative task, your brain switches gears. You’re no longer caught up in the loop of anxious thoughts or self-criticism. Instead, you’re focusing on the color of paint, the flow of words on a page, or the feel of yarn in your hands. It’s a powerful way to step away from overwhelming emotions and channel them into something productive.

In fact, studies have shown that engaging in creative activities can increase dopamine levels—a chemical that contributes to your feeling better. This small boost in brain chemistry can help combat feelings of depression or anxiety.

But creative outlets don’t just help you feel good in the moment; they also offer long-term benefits by promoting emotional release and self-reflection.

Combining creative outlets in self-care with professional support

As established, creative outlets can significantly improve mental well-being. But sometimes, they work best when paired with professional help, especially in states like Arkansas, where people are experiencing higher rates of mental illness. In 2024 so far, 22.6% of adults in Arkansas were said to suffer from mental illnesses. The youth is especially vulnerable here, with Arkansas Children's Hospital reporting a 25% increase in mental and behavioral health cases since the start of the COVID-19 pandemic.

The rising mental health cases in Arkansas highlight that many individuals, especially youth, are facing long-term emotional strain. Creative outlets alone, while helpful, might not address deep-rooted trauma or the cognitive patterns that fuel conditions like anxiety or depression. However, when combined with professional interventions—such as trauma-focused therapy, dialectical behavior therapy (DBT), and mental health counseling—creative practices can amplify progress by giving individuals in Arkansas additional tools to manage their mental health between sessions.

If you happen to be dealing with mental health issues yourself, know that counseling also offers an external perspective, allowing you to make sense of your creative expressions in ways you might not have considered. A professional can help you connect the dots between your emotional patterns and what shows up in your creative outlets. This can deepen your self-awareness and equip you to handle difficult emotions better when they arise.

How to incorporate creative outlets in self-care routines

So, how do you actually start using creativity as part of your self-care? The good news is there’s no one-size-fits-all approach. The key is to find something that feels enjoyable and low-pressure. You don't have to create a masterpiece— you just need to engage in something that helps you express yourself.

Here are a few ideas.

1 Journaling

Journaling is a simple yet powerful tool to manage emotions, and it involves letting your thoughts run freely. You can write daily entries, make lists, or even jot down random words or feelings; it doesn't matter. It only matters that you do it. Some days, you may want to pour your heart out, while other days, a few lines might be enough.

But why is journaling so powerful? Because the act of writing allows you to release tension and process thoughts that may otherwise be stuck in your head. Over time, journaling helps you identify patterns in your emotions, giving you better insight into what triggers certain feelings.

Feel free to either keep a physical journal or use an app; there’s no right or wrong way to do it. The goal is expression, not perfection.

2 Drawing or painting

When emotions are too overwhelming for words, art can step in as a quiet but no less mighty outlet. Just like with writing, the focus isn’t on creating something beautiful but on how you feel during the process.

Drawing or painting forces your mind to slow down, giving you a chance to escape the endless loop of anxious thoughts. Even the physical movements involved in creating art can be therapeutic, allowing you to release pent-up energy and focus on something tangible.

3 Music

Music has the ability to heal and lift your emotions in just a few moments. It can provide relief and a way to channel your feelings, whether when playing an instrument, singing along to your favorite tunes, or crafting a playlist that suits your mood.

Of course, you can experience its benefits firsthand, even without a specific musical talent. Simply listening and losing yourself in the rhythm is enough to improve your mood and bring a little joy to your day.

4 Crafting

There’s something uniquely soothing about working with your hands. Crafting activities like knitting, sewing, or DIY projects offer a way to focus your mind and body on a task, pulling you away from negative thoughts. The repetitive nature of these activities, like the rhythmic clicking of knitting needles or the concentration required for details, can be calming.

Not only does crafting provide a break from mental stress, but it also gives you a sense of accomplishment. No matter how simple, creating something can boost your confidence and remind you that you can make positive changes in your day.

5 Photography

A change in perspective may be all you need to reset your mental state. Photography can help with that, even if you’re just using your phone camera. It forces you to focus on the little details around you—the things you might normally overlook. Maybe it’s the way the sunlight hits a tree or the pattern on the sidewalk. Capturing these moments allows you to be present and mindful, pulling your thoughts away from stress.

Photography also encourages you to explore your surroundings, and finding beauty in your environment can help brighten your mood. Plus, looking back at these snapshots during difficult times can remind you of the good days and bring a smile to your face.

Let creativity lead your self-care

Creative activities can be your go-to solution for managing the mental health hurdles that often feel unmovable. They have the power to break through the mental fog, thus giving you the space to breathe, reflect, and release, and most importantly, reduce stress. The good news is you don't have to be a master at any of these to incorporate creative outlets in self-care. It's the act of doing that makes the difference. And if you don't know how to start, start small. Carve out five minutes for a doodle, or write a few lines in your journal. Let these moments build until they become part of your routine.

Sources:
https://research.reading.ac.uk/research-blog/the-science-behind-why-hobbies-can-improve-our-mental-health/
https://www.arkansashouse.org/news/post/15179/mental-and-behavioral-health-in-arkansas
https://worldpopulationreview.com/state-rankings/mental-health-statistics-by-state