WASHINGTON — Experiencing art by going to a museum, watching a live performance, listening to music or reading poetry are all wonderful ways to stimulate your brain and stir up emotions. Have you ever wished you could create art but feared you weren’t good enough? Don’t worry, creative expression, regardless of quality, is enough to boost mental health.

A new review has compiled the research on different types of creative expression and how each may contribute to better mental health. We’ll give you some tips to get you started regardless of your current skills.

Review: Creative Expression and Mental Health

It is well known that engaging in creative expression can positively impact mental health, however, researchers at the University of Texas Health Science Center wanted to investigate further. A review published in the Journal of Creativity in August 2024 compiled several studies to explore the link between different types of creativity, mental health outcomes and how it all ties together.

First, the review defines creativity as a process where “an individual or group, through … skills, cognitive processes, and environmental influences, generates a tangible output.” They also cite the WHO’s definition of mental health as “a state of mind that encompasses emotional, psychological, and social well-being, crucial in shaping thought processes, emotional responses, and actions.”

Examples of Creative Expression

• Visual Arts: painting, drawing, sculpture.
• Music: playing instruments, singing, composing music.
• Writing: poetry, fiction, journaling, essays.
• Performing Arts: dance, theater, acting, movement.
• Crafts and DIY Projects: gardening, woodworking, crocheting, knitting, sewing.

A 2022 review from The Arts in Psychotherapy Journal compares the impact of creative art therapy in the above mediums on mental health outcomes. Here are a few examples from various studies:

• Visual Art Therapy enhances self-expression, identity, and problem-solving. Participants reported higher confidence, self-esteem, agency, and control.
• Writing, for people with mental health conditions, helps with healing, processing emotions and thoughts, changing self-perspectives, and finding empowerment.
  • Poetry provides emotional release and self-reflection.
  • Journaling can help reduce stress and symptoms of anxiety and depression.
• Music lessons, through learning and practicing, provide cognitive stimulation and emotional expression. Music also provides a feeling of achievement, presence, and social connection. 
• Crafts and DIY Projects encourage self-expression and feeling accomplished.
  • Woodworking is associated with higher life satisfaction.
  • Crocheting can increase relaxation and calmness, provide a flow state and improve well-being.
  • Community Gardening reduces loneliness and increases well-being and satisfaction by connecting with nature and other individuals.

How it Works: The Link Between Creativity and Mental Health

The review highlights several ways that creative expression can positively influence mental health. 

• Emotional Regulation is the ability to “modify the intensity or duration of emotions” to cope with change or environmental factors. Creativity provides a way to externalize, express and understand emotions in a tangible outlet. It can be cathartic and give people a feeling of control over their experience.
• Flow State occurs when you are so engaged and focused on a stimulating activity that you lose your sense of time, which increases well-being. Your skill level must match the challenge, so while it is more likely for advanced musicians or artists, you can still reach it as a beginner when learning a new creative skill.  
• Coping With Trauma: Research suggests creative expression can help people recover from trauma by channeling their pain into something tangible, increasing resilience.
• Cognitive Flexibility refers to the ability to recognize choices in a situation, adapt to changes, and believe you can get through challenges. Creativity lets you think differently, explore alternatives, and problem-solve, helping to increase autonomy and self-efficacy.
• Social Connectedness is a sense of belonging to a community or group, having meaningful relationships, regular interactions and a support system. Lack of social connectedness can lead to isolation and loneliness, which harms mental, cognitive and physical health. Creative activities often involve engaging and connecting with others, collaborating on a project, and working together. Working toward a common goal creates bonds between people and boosts empathy, social skills, and understanding, helping to create a support network of people with similar interests.

How to Get Creative and Feel Well

If you don’t know where to start, here are a few easy prompts for each category of creativity. If you can take a class or join a group to learn more about a creative skill, even better.

• Visual Arts: Allow yourself to draw or paint freely, without a goal, for 15 minutes. Turn on your favorite music in the background.
• Music: Pick your favorite song and sing along. If you can read music and play an instrument, find sheet music for a song you love and learn to play along.
• Writing: Try the morning pages from the popular book The Artists’ Way. Every morning, sit and write anything that comes to mind until you fill three pages. 
• Performing Arts: Play music and dance freely around the room, moving your body with the music or however feels right.
• Crafts and DIY Projects: Look for a community garden in your area to meet others and engage with nature.

Art for All

Creative expression is for everyone, regardless of talent or skills. Research indicates that creativity positively influences mental health by providing a healthy outlet to express emotions, explore perspectives, solve problems and create a stronger sense of self. Pick up a paintbrush and see how it feels.

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