The Importance of Creativity in Mental Health Recovery
“Art opens the closets, airs out the cellars and attics. It brings healing.” Julia Cameron
(Disclaimer: If you are struggling with your mental health, please seek the advice of a mental health professional. If you are already receiving therapy or treatment, please also discuss anything new you might feel inclined to try with your MHP.)
We often see creativity as a gift or a talent that only some people have. But nurturing our creativity has such immense benefits for mental health recovery: It helps us express our emotions, cope with stress, find meaning and purpose, and connect with others who share our interests (social connection is extremely important for mental wellbeing, even if we sometimes don’t feel like it). Creative outlets can also challenge certain thought patterns, boost self-esteem, and foster a sense of achievement and accomplishment.
In short: Creativity can provide an outlet for feelings that are difficult to verbalise. It helps us explore our inner world, discover aspects of ourselves we might not even know existed, and communicate our ideas and perspectives to others.
Most of all: It roots us in the present moment.
Creativity helps us to develop a sense of purpose and meaning because it gives us space to express our values, and contribute to the world in one way or another (and we all have something to contribute, even if we sometimes think we don’t).
The type of creative outlet that interests us most (and potentially also helps us most) is of course highly individual, and it can be a good idea to try different things before we find what “works”. When we use creativity for mental health recovery, we should avoid anything that pressurises us—there’s a difference between playful expression/exploration and wanting to be “good” at something:
Especially those of us who have a perfectionistic streak can often be roped into using creativity for validation, recognition and/or reassurance, and to get positive feedback or (social media) engagement. I would personally suggest to be very careful around anything that might pull you into that direction, especially if you already feel vulnerable.
Having said this: Different creative outlets suit different people and different ways to manage our mental health.
Writing can be a great way to express emotions through words, no matter the form. It could be a journal, a blog, a poem, a story, or any other form. Writing helps with clarifying thoughts and feelings, and it is a great tool to reflect on our experiences. If we write to explore different emotions and perspectives, it actually helps us to create new narratives for ourselves, and to let go of those that might not serve us.
Drawing/Painting and Photography help us to visualise emotions, express them without words, and release them in a safe way. It can sometimes be a more instinctual way of exploration than writing, especially in case of trauma, because we don’t have to find the “right words”, but this is highly individual. But it’s not just trauma-processing: We can also use drawing to create positive images that inspire us, motivate us, or simply make us feel happy. It can also be really helpful for developing visual skills and attention to detail, if this is something we generally struggle with.
Music can be a powerful way to explore emotions through sounds, which doesn’t necessarily mean you have to create these sounds yourself: You can listen to music that matches your mood, or (if that feels better) helps you change your mood. And of course, you can also learn an instrument, sing, or compose (once again, be careful around anything that feels like added pressure). One of the main benefits of making music is that it helps to connect with others, whether we join a band, a choir, or an orchestra. Nothing better than having fun and making friends with people who share your passion for music...
Crafts are, at least in my opinion, not mentioned often enough when it comes to mental health recovery. Creating something with our hands (whether that’s knitting, sewing, origami, pottery, or making jewellery) helps us to channel our emotions into something tangible, and it’s also incredibly soothing.
The very idea of The Creative Cure is that mental health information should be available to everyone, and that creativity is not a magic unicorn for a select few. That’s why none of my newsletters and podcasts will go behind a paywall.
Having said this: I takes a lot of time to craft and produce this content, and your support is appreciated - that’s what keeps The Creative Cure free for everyone. If you would like to support my work, here’s what you can do:
Become a paid subscriber or patron of The Creative Cure.
Give a gift to the creative person in your life.
Have a look around my webpage. I have a range of services available that might be helpful to you, or someone you know.
Share The Creative Cure with your creative friends. Spreading the word is hugely appreciated.
If you are looking for creative therapy, please discuss this with your mental health provider first. There are so many options, and if you feel particularly drawn to something, let your MHP know. It is beyond the scope of this newsletter to mention each and every therapeutic approach, and you might have already heard about music therapy and art therapy. That’s why I would like to mention approaches that are mentioned less frequently but also hugely valuable:
Dance Therapy uses movement and music to improve physical and mental health (you don’t have to worry about being a good dancer—it is really of no importance). It helps with releasing stress and tension, but it also improves balance, coordination, and flexibility. You can also have fun and connect with others (dance therapy can be done in groups or individually).
Life Story Work encourages you to record your life (or the life of someone else, e.g. if you are processing grief). You can use photos, documents, objects, or written down memories to create a narrative that reflects your identity, values, and experiences. Life story work can help you preserve your history, understand yourself better, and share your story with others. You can also use life story work to explore different perspectives and cultures.
Bibliotherapy involves reading books for personal growth, well-being and mental health recovery. You can read books that relate to your interests, goals, challenges, or emotions. Bibliotherapy can help you gain new insights, perspectives, and inspiration from the stories and characters in the books. You can also use bibliotherapy to improve your literacy, vocabulary, and critical thinking skills. And we will have a closer look at bibliotherapy in our exploration, so keep reading.
The Myth
Regular readers will already know that I like to dismantle common pop psych myths, and when it comes to creativity for mental health recovery, things are no different: There is really nothing quite as harmful as peddling the belief that creativity and arts are only for certain people.
Unfortunately, many of these beliefs still float around, and I am fairly certain you will have come across some of them:
Creativity & Mental Health
You have to be good at art or music to be creative. Creativity can be applied to any activity that uses your imagination, such as writing, cooking, gardening, or even solving problems. It’s not a magic unicorn.
Creativity is inherently individualistic. Creativity can absolutely be a social activity that allows you to share your ideas, get feedback, and learn from others. You can join a group or a class that focuses on your creative interests, or you can collaborate with friends or family on a project.
You have to spend a lot of time and money to be creative. You neither need to spend a lot of time nor a lot of money to be creative. No need for expensive materials, equipment, or classes. Use whatever you have or can find, such as paper, pencils, scissors, glue, or recycled items. You can be creative at home, in nature, your local park—it doesn’t need to cost you anything.
Emotional Expression
You already have to be deeply in touch with your emotions to be creative. Creativity can actually help you become more aware of your emotions and how they affect you.
You have to be in a constant state of high emotionality to be creative. Creativity does not require you to be emotional all the time. Creativity can help you balance your emotions and rationality, and use both to enhance your creative output. You can also use creativity to regulate your emotions when you are feeling overwhelmed or stressed.
You have to share your emotions to be creative. Creativity does not force you to share your emotions with anyone if you don't want to. Creativity can be a private and personal activity that allows you to express your emotions for yourself. You can absolutely choose who you want to share your emotions with, and how much you want to reveal.
Finding Purpose & Meaning
You are born with a purpose. Purpose is not something that you magically have or don't have. Purpose is something that you create through your actions, choices, and experiences. You create your purpose by allowing yourself to explore your interests, passions, and values, and find ways to align them with your life (or maybe it’s the other way around? ;))
You have to be successful to have a purpose. Success is not a measure of your purpose. Success is a subjective and relative concept. Creativity helps you to focus on the process, the journey, and the learning, rather than the outcome, the destination, or the recognition.
You have but one purpose. Purpose is not a fixed or static thing that you have to stick to for your whole life. Purpose is dynamic and evolving. It changes and grows with you. Creativity allows you to adapt, experiment, and reinvent yourself as you face new challenges and opportunities.
The “Right” Creative Outlet
You have to stick to one creative outlet. You can have more than one creative outlet, depending on your mood, preference, and situation. You can also switch between different creative outlets, or combine them in new ways.
You have to be “good”. You don't have to be good at your creative outlet to enjoy or benefit from it. It can absolutely be a way of having fun, relaxing, and expressing yourself freely. And that is enough.
You have to follow rules. You don't have to follow the rules of your creative outlet to be creative or original. Break the rules with abandon, experiment with new ideas, find your own style. Create your own rules, or let go of them completely.
The Exploration
For a topic like this, explorations can only be highly individual, and I cannot really recommend what is best for you. Even in my capacity as a therapist, I could only explore these questions with you, but the decision is ultimately yours. However, I would like to give you a bit of food for thought.
I already mentioned different creative outlets, or even therapeutic approaches, in my intro, and I would like to mention one very specifically:
Bibliotherapy
Suitable books should obviously be explored with your therapist, but there is one book I would like to recommend at this point because it might be a good introduction:
The Novel Cure: From Abandonment to Zestlessness: 751 Books to Cure What Ails You, by Ella Berthoud and Susan Elderkin.
This book is basically a guide to finding the right book for your mood, problem, or situation. It covers a wide range of topics, from anxiety to boredom, from grief to loneliness, from insomnia to procrastination. It suggests fiction books that can offer comfort, solace, or inspiration. You can browse the book by topic or by author.
You might also want to check out:
The Artist's Way by Julia Cameron. This book is a classic on unleashing your creativity and overcoming your blocks. It introduces the concept of morning pages, a daily practice of writing three pages of whatever comes to your mind, and the artist's date, a weekly activity that involves doing something fun and inspiring for yourself. It also offers 12 weeks of exercises and tasks to help you recover your creative spirit and express yourself freely.
Flow: The Psychology of Optimal Experience by Mihaly Csikszentmihalyi. Flow is the ultimate state of creativity and happiness—we feel challenged, skilled, focused, and in control (and by this, I mean the helpful kind of control, not the one that stresses us out or stifles our creativity). The book explains the science behind flow, how to achieve it in various domains of life, and how to use it to enhance our well-being (and performance).
Big Magic: How to Live a Creative Life, and Let Go of Your Fear by Elizabeth Gilbert. This book is a personal exploration of the nature of creativity and how to live a creative life. Gilbert shares her own experiences, insights, and wisdom on how to overcome fear, embrace curiosity, trust our intuition, and find joy in the creative process. She also encourages us to pursue our passions, express our ideas, and share your gifts with the world.
And if exploring creativity and mental wellbeing through story is for you, I would like to invite you to subscribe to The Sandman: Shadow Truths, my other newsletter and its companion podcast, which alternates with this one. Once a fortnight, we explore one issue of Neil Gaiman’s graphic novel, and how it relates to our own stories and narratives (The Sandman is essentially a story about stories). You have to manually switch on the section via your account settings or the newsletter tab on my page.
To receive new posts about The Sandman: Shadow Truths, switch on the section via your settings after you have subscribed to The Creative Cure. You can also do this via account settings on the Newsletter tab on my page.
If books aren’t for you, and you feel more drawn to technology, you might want to explore creative activities that way. We often seem to think that creativity and technology are somewhat mutually exclusive, which of course isn’t true. Technology can be a great tool for improving your creativity. It can provide you with access to a wealth of information and inspiration for developing your creative skills, expressing your creative ideas, and sharing your creative work with others.
You can use:
online platforms and communities to learn from others
digital tools and apps to enhance your creative process
online resources and databases to expand your knowledge and imagination
social media and websites to showcase your creative work and reach a wider audience (with the already mentioned caveats regarding seeking validation)
And before I round off this week’s newsletter with a few questions for you, I would like to brush on one last topic:
As a therapist, I often talk about social connection, and how important it is for our mental health. And this also applies to choosing a creative outlet. It allows us to express our feelings, share our interests, and have fun with others. Plus, it develops empathy. So whether you choose a creative activity together or give a creative gift—it’s always something to keep in mind.
Questions for exploration
Here comes a bit of food for thought. There are no right or wrong answers, and if you would like to share what you found out with other likeminded people, leave a comment or pop into our subscriber chat (it’s free)—I’d love to see you there!
What are some creative activities that you enjoy or would like to try?
How do you feel when you are engaged in a creative activity?
How can you make time and space for creativity in your daily life?
Who are some people that inspire you with their creativity?
How could you use your creativity to support your mental health recovery goals?
What are some creative activities that help you express your emotions and thoughts, to yourself and others?
How do you feel before and after expressing your emotions and thoughts through creativity?
What are some creative activities that help you reduce stress and anxiety?
Who in your life currently supports or encourages your creativity?
How could you use your creativity to help others?
And that’s it for this week. Over at Shadow Truths, we’ll look at #2 (Imperfect Hosts) of The Sandman next week. And in a fortnight, I’ll be back over here with my thoughts about The Impact of Social Media on Creative Artists’ Mental Health.
Up until then,
Petra