By Irina Frolova,
BPsych(Hons)
Do you like doing creative things? Maybe you enjoy drawing or writing? Maybe you like music or photography? The great news is there are many ways of being creative and many ways in which creativity is good for you! Ducel Jean-Berluche (2024) has reviewed a variety of studies on creativity and mental wellbeing in the review titled “Creative Expression and Mental Health”. The review has found that creativity can help you regulate your emotions, improve thinking flexibility, build your sense of identity and purpose, and connect with others. Let’s explore these things in a little more detail.
Creativity helps regulate emotions.
When you engage in creative activities, you get a chance to express feelings, reflect on them, and maybe make sense of them in a non-verbal way. That can help you feel less overwhelmed by emotions.
Creativity boosts thinking flexibility.
Creative tasks often involve “thinking in new ways” or changing how you look at things. This flexibility in thinking is connected with better mental wellbeing because it helps you adapt when things change or get difficult.
Creativity builds social connection & meaning.
When you create and share your creation (or even just do it for yourself), it can give you a sense of purpose, identity, and connection with others. Feeling connected and meaningful is good for mental health.
And there is more great news: different creative activities all matter.
Creativity offers a way to “give shape” to feelings you might not yet fully understand — that’s especially useful in teen years, when emotions can be strong and confusing.
It helps you build “mental muscles” of adaptability: being creative = being more open to different possibilities, which helps when life throws curve-balls.
Even more great news: you don’t have to be “artistically perfect” — the benefit comes from doing and expressing, not from whether someone else judges your creative work to be good.
However, there are some cautions & things to remember.
- The research has reviewed many studies, so it shows patterns and links — it doesn’t prove that creativity will always cause better mental health in every case.
- The benefit of creativity depends on how you engage: if creative work becomes another stressor (e.g., pressure to be perfect, comparing yourself) then it might not help as much.
- More research is needed: for example, how culture, age, context change the way creativity and mental health connect.
So, what is the quick take-away from the research on creativity and wellbeing?
Doing creative things = good for your mind. It lets you handle emotions, think differently, connect to others, and build purpose. Even little moments of creating count. It’s one more way to care for your mental health — in addition to talking with others, getting active, resting, etc.
Now, let’s look at some of the examples from “Creative Expression and Mental Health” (Ducel, 2024) showing how different creative activities help mental health — plus suggestions on how you might try them.
Visual art/drawing/painting
What research shows: using art helps people express feelings they might not have words for, which supports emotional regulation.
How you might try it: grab paper + pens/colours and draw how you’re feeling (don’t worry about what it “looks like”). Then reflect: What does this drawing tell me?
Writing / journaling / creative writing
What research shows: writing gives you space to explore your thoughts, helps with thinking flexibly and gives a sense of control.
How you might try it: try writing a “stream of consciousness” for 10 minutes: what’s on your mind right now? Then read back and maybe turn it into a short story or poem.
Music / playing or creating music
What research shows: engaging in music – playing, singing, composing – links with improved mood, sense of meaning, and social connection.
How you might try it: if you play an instrument or sing, try to pick a song or improvise something that expresses how you feel. Even humming or making beats on your phone counts.
Crafts / DIY / making things
What research shows: crafting or hands-on making (textiles, DIY, designing) gives a sense of accomplishment, a new way to problem-solve, and helps you focus in a positive way.
How you might try it: pick a small craft: making a bracelet, knitting, drawing a design, building something. The goal is to make, not to be perfect. Finishing something helps your brain feel “I did that”.
Shared creative/social arts (group setting, community projects)
What research shows: doing creative things together helps build connections, belonging and social support — all good for mental health.
How you might try it: join a club, workshop, or do a shared creative project with friends: maybe a mural, a group song, a collective craft session — even online. The “together” part matters.
Here are a few bonus tips for making these work:
- You don’t need to achieve perfection. The benefit comes from doing and expressing, not from having a masterpiece.
- Schedule a short slot (10-20 minutes) when you’re relaxed (not right before a big stressor).
- After the activity: take 1-2 minutes to reflect. Ask yourself: “How do I feel now? Did something shift?”
- If you feel self-critical (“I’m not good at drawing”), re-frame it: “I’m NOT here to be perfect—I’m here to express and learn.”
- Combine with other self-care: creativity works best when you’ve got sleep, movement, support in place too.
- If you’re feeling very low or stuck: treat these activities as supplements, not the sole solution. If needed, reach out for help from a trusted adult or professional.
Try these suggestions and enjoy building your “mental muscles” for a stronger happier you!
References:
Ducel, J.-B. (2024). Creative expression and mental health. Journal of Creativity, 34(2).