Express to Heal: The Role of Creativity in Mental Wellbeing
In today’s fast-paced and demanding world, stress, uncertainty and difficulty can feel overwhelming to cope with. While there are many ways to cope with these feelings, a powerful and often overlooked tool is creative expression. Creative expression is the ability to produce thoughts, feelings and ideas through outlets such as art, composing music, acting, digital creation, hobbies, and movement (The Foundation for Art & Healing, 2015). Creativity is accessible to everyone and can be beneficial in many ways. Creative expression can support mental health and wellbeing by providing an outlet for processing emotions.
Creativity as an Outlet for Emotions:
In a mental state of tension or worry, it may be difficult to cope. Stress can lead to feelings of being overwhelmed, feeling anxious, being irritable, difficulty concentrating and experiencing burnout (WHO, 2023). Creativity can be helpful to manage these feelings because it is a healthy way to express these emotions. For example, during the COVID-19 pandemic, many people turned to a creative outlet during a time of stress and isolation. Research suggests that creative expression is linked to positive outcomes after stress, has fewer mental health concerns and creates a greater sense of autonomy in managing emotions (Zhai, et al., 2021). Creative expression is suitable for all ages, it can create a mindful state and promote positive emotions. When we feel a greater sense of positivity, it may help to foster a sense of belonging with others.
The visual arts include drawing, painting, photography, crafts and more. Arts-based interventions are a great way to express emotions and can be used as a coping technique. For example, art therapy is used to enhance self-awareness and personal growth. Crocheting can be used to navigate feelings of grief, chronic illnesses and create a sense of accomplishment (Berluche, 2024).
We often think of creativity as visual arts. However, playing an instrument, writing your own songs or just putting on your favourite playlist, can be a powerful outlet. Engaging with music helps with expressing emotions, stimulating your brain and may work to improve self-esteem. Music can help with reducing depression and increase the ability to deal with adversity (Berluche, 2024).
Writing is also another form of creative expression that has therapeutic benefits and a positive impact on wellbeing. It can lead to a feeling of empowerment and self-identity. Poetry, for example, allows for self-expression, emotional release, sharing personal experiences, and creating a sense of community (Berluche, 2024).
The Science Behind It:
Creative expression includes psychological elements such as sensory activation, cognitive stimulation and evoking emotion (Kumar, 2023). There is sensory activation because a creative expression requires you to engage one or more of the five senses (touch, sight, sound, smell and taste). Cognitive stimulation can improve the functioning of memory, perception, and attention (Grimaud, et al., 2017). Creative expression can help with treatment and management for concerns such as abuse, trauma, mild-moderate mental illnesses, neurodevelopmental and neurological disorders (Kumar, 2023).
When engaging in creative activities, there are three brain networks involved: the default mode network, the central executive network and the salient network. The default mode network is where your imagination, self-reflection, social interaction and emotional processing come from (Azarias, et al., 2025; Barnett & Vasiu, 2024). The central executive network helps with attention, decision-making, problem-solving and working memory (Borders, 2020). The salient network responds to stimuli and guides behaviour. The purpose of this network is to help with switching between focused thinking and the imagination (Azarias, et al., 2025; Borders, 2020). Problems in these networks are linked to ADHD, Alzheimer’s disease, depression, anxiety and schizophrenia. Creative expression can help these conditions by improving emotional regulation, strengthening communication between the brain networks, supporting cognitive control and attention (Azarias, et al., 2025).
Ways to Get Creative:
Change Your Perspective:
Creativity expression is something that anyone can engage in, regardless of your skillset and abilities. It is not just limited to visual arts like painting or drawing; it can be cooking, making a vision board, gardening, dancing, fashion and more. When we redefine creativity as a tool for wellbeing rather than performance, it becomes more accessible and less intimidating.
Starting Small and Avoiding Perfection:
Instead of beginning with a large task that can feel overwhelming, start off with a short or small task like writing a paragraph, drawing for 5 minutes or listening to a song. The goal is to enjoy the process rather than the finished product being perfect and focus on low-pressure tasks (Foreman, 2019). When creativity is approached with curiosity rather than criticism, it becomes more enjoyable and sustainable.
Schedule Creative Time:
Incorporate creative expression into your self-care and spend 15 minutes doing something creative of your choice. An example of this is listening to your favourite playlist for 15 minutes a day or crocheting (The Art Academy, 2024). In busy or stressful periods, creativity is often the first thing people neglect. However, treating it as a part of self-care can improve mood, reduce stress, and increase overall resilience. Even small creative moments can provide a sense of accomplishment and control during overwhelming times.s.
Appreciate the Process:
When we appreciate the creative process, rather than getting frustrated with ourselves when engaging in creativity, it may help to reduce anxiety and increase positive emotions. These feelings can be important because they allow for deeper self-reflection and emotional regulation (Berluche, 2024). By appreciating the process, including mistakes and imperfections, individuals can build self-compassion. Instead of focusing on the outcome, they can ask questions like “how did this make me feel? What did I notice about myself while doing this?” Eventually, creative expression can be more about understanding oneself and developing resilience.
Which way will you decide to get creative?
Seerita Sankar, BASc, RSSW
References:
Azarias, F. R., Almeida, G. H. D. R., de Melo, L. F., Rici, R. E. G., & Maria, D. A. (2025). The journey of the default mode network: Development, function, and impact on mental health. Biology, 14(4), 395. https://doi.org/10.3390/biology14040395
Barnett, K. S., & Vasiu, F. (2024). How the arts heal: a review of the neural mechanisms behind the therapeutic effects of creative arts on mental and physical health. Frontiers in Behavioral Neuroscience, 18(18). https://doi.org/10.3389/fnbeh.2024.1422361
Borders, A. (2020). Rumination, cognition, and the brain. Rumination and Related Constructs, 279–311. https://doi.org/10.1016/b978-0-12-812545-8.00009-7
Creativity : 4 Helpful Ways to Find Time in a Busy World. (2024, September 4). The Art Academy. https://artacademy.ac.uk/insight/creativity-four-helpful-ways-to-find-time/
Foreman, J. (2019, December 17). How to Be Creative: A Beginner’s Guide – thecreativehomemaker.com. Thecreativehomemaker.com. https://thecreativehomemaker.com/how-to-be-creative/
Grimaud, É., Taconnat, L., & Clarys, D. (2017). Cognitive stimulation in healthy older adults: a cognitive stimulation program using leisure activities compared to a conventional cognitive stimulation program. Geriatrie et psychologie neuropsychiatrie du vieillissement, 15(2), 214–223. https://doi.org/10.1684/pnv.2017.0669
Jean-Berluche, D. (2024). Creative expression and mental health. Journal of Creativity, 34(2), 1–6. https://doi.org/10.1016/j.yjoc.2024.100083
Kumar, V. (2023). Mental health dividends of creative pursuits. Indian Journal of Psychiatry, 65(11), 1087–1095. https://doi.org/10.4103/indianjpsychiatry.indianjpsychiatry_681_23
The Foundation for Art & Healing. (2015, July 28). Creative Expression Approach. The Foundation for Art & Healing. https://www.artandhealing.org/creative-expression-approach/
World Health Organization. (2023, February 21). Stress. World Health Organization. https://www.who.int/news-room/questions-and-answers/item/stress
Zhai, H.-K., Li, Q., Hu, Y.-X., Cui, Y.-X., Wei, X.-W., & Zhou, X. (2021). Emotional creativity improves posttraumatic growth and mental health furing the COVID-19 pandemic. Frontiers in Psychology, 12. https://doi.org/10.3389/fpsyg.2021.600798
*This information is not intended to replace psychotherapeutic and/or medical advice or practices. They are for educational purposes only.