Creativity and Mental Health

Creativity and Mental Health


Humans as Creative Beings


Humans have never been the strongest hunters.  We have terrible natural camouflage.  We lack the brute strength of lions, the indestructibility of cockroaches, or the longevity of whales.  So why have we persisted as a species? Creativity.


Cave painting of hands, early human creativity

For every adaptation we lacked, creativity made up for it.  Our most ancient of ancestors were endowed by some form of imagination that tamed fire, invented tools, and sewed clothes.  They stamped their hands on cave walls and carved our likenesses out of stone as early as 30,000 years ago.  We have told stories around fires at night and buried our dead artistically since before we can collectively even conceive.


However, Creativity isn’t just about pleasure or performance.  It is a fundamental part of who we are.  We cannot ignore it anymore than we can ignore our hunger or need to move.


Creativity is also an essential part to a path of healing and wholeness.  I often tell my clients that if we can’t imagine, then we can’t imagine change.  If we can’t imagine a different world, then we can’t move toward it.

Why do we need a creative outlet?

Here is just a sampling of what we gain by being creative:

–Mindful Awareness

–Permission for our mind to drift

–Stretching the boundaries of what we are capable of

–Learning Flexibility

–Permission to let go of anxiety and perfectionism

— Gaining Mastery in a skill

–Observing your own learning and problem solving process

–A place to assert control, when everything seems out of control

Nicole Wilkes Goldberg writes about her experience in developing a creative outlet to cope with unimaginable life challenges.


So how can you foster creativity in your life?

We have gotten so consumed by consumption that many of us have forgotten how to be creative.  Creativity is not defined by what sells on Etsy, nor should it be your side hustle.  Finding your creative outlet(s) is something you do for yourself, and yourself alone.  It involves rejecting perfection and accepting mess, process and growth.  It is a lesson in humility that is not built on self-depreciation, but from a willingness to grow. A creative outlet can be just about anything that you are able lose yourself in. It doesn’t need expensive tools or a ton of time.


Several years ago, my oldest was a terrible napper.  We’d go on long walks to lull him to sleep in his stroller. I was then stuck on the porch, afraid to transfer him inside.  So I picked up his plastic Elmo Ukulele.  It sounded awful.  Honestly, so bad it was funny.  But it was fun, and silly, and hard.  I started downloading apps, eventually bought an actual instrument, and learned to jam for myself.  I’m still not great, but when I’m stressed it’s my go-to.  It hangs on my wall over my couch, ready for me to strum when I need to tune out the rest of the world for a while.  I walk away feeling far more refreshed than if I had spent the time doom-scrolling on my phone.


What are some examples of creative outlets?

The options for creativity are endless!  Here are some of the reflections of folks when I asked them about their creative outlets.


JW: “My creative outlet recently has been watercolor painting.  I’ll do paintings from trips I’ve gone on, or more recently I’ve started a series of paintings of leaves from native Utah tress as a way to get to know the trees around me”


KM: “I love performing in musical theater shows. The rush of working hard to learn lines, preform in front of a live audience and have them clap once you’ve done the best you can is one of the greatest feelings in the world. A similar feeling is performing in a wind ensemble but I find it more rewarding to sing/act because there’s no music blocking your vision of the audience 😉


MW: “I find water color the most relaxing or playing an instrument”


PA: “Freestyle dancing really lets me bust off the steam and the calories (haha)!  So I feel good about having danced to the music I like, and also gotten my fair share of exercise.  I feel light, energetic and happy afterwards”


NK: “I really enjoy running and playing violin.  I feel more calm and relaxed afterwards.  It’s also a great stress reliever”


RS: “I started working on stained glass and mosaics in 2020. I’ve always been artistic, and I was looking for a new and interesting hobby. I need to keep my hands busy. Otherwise, I tend to fall into unhealthy coping strategies (for example, binge eating, and mindlessly picking at my nails and skin).

I took a local stained glass workshop and instantly fell in love with the way I felt when I put together my very first stained glass sun catcher. Soon after, my husband bought me the necessary tools and I was able to set up a studio in my garage. I’ve made everything from simple sun catchers to advanced panels, pet portraits, and even a mosaic mailbox! When I work on glass, I feel like I am in my own world. I listen to music or a podcast, I’m able to relax, and I am able to take a break from the real world. This has been a healthy coping skill for me when I am feeling anxious or stressed, and I look forward to creating new pieces.”


VW: “My favorite creative outlet is playing the piano.  I get lost in the music–even if it’s working hard on one part and trying to get it just right.  I’ve found, however, that lots of day to day tasks can have that same relaxing, healing focus if I try to be very present in the moment.  Washing dishes if I’m concentrating on how good the warm water feels, how pretty the bubbles are, the satisfaction of changing a dirty dish into a clean one.  Playing with children, teaching, petting the dog, walking. The change is if I don’t try to multi-task but if I truly just enjoy the moment”


Close up of red leavesJR: “I often jokingly respond to people, “I don’t leave my camera at home because it gets lonely.” However, the truth is that I take my camera everywhere so that I can enjoy the differences in the monotony of each day. Every weekday, you will find me walking around with one huge dog named Moose, one camera, and one lens.

The lens I pick that morning restricts me on what kind of pictures I can shoot for the day. It can be a wide-angle lens, a manual focus lens, or maybe a macro lens to help me get very close to subjects. The gear of the day forces me to be vigilant on the walking path that Moose and I have walked on dozens of times. We are looking for interesting subjects, fantastic light, or great colors. In all honesty, today, we probably will not make any fantastic pictures. But, tomorrow we will choose another lens, leash up Moose, and walk another path.”


How can I find my own creative outlet?


Step 1: Reject perfection and embrace the process. Mistakes and mess are part of that process.


Step 2: Look back in your life to a moment when you may have felt more creative.

—Did you doodle in your notebooks?  Finger-paint as a Kindergartner?  Write poetry as an angsty teen?  Maybe you baked with a grandparent?

—Then ask yourself what did you feel like in those moments?  Were you able to immerse yourself in the moment?


Is there something you’ve always wanted to try?


Be creative

Step 3: Ask what has been stopping you?!

—Maybe you were afraid you didn’t have the time or talent.  If that’s the case, remember step 1!!

—Maybe you didn’t want to make the investment for an expensive “hobby” you won’t keep up?

If that’s the barrier, how can you scale it down?  It’s ok to use play-doh instead of sculpture clay.  Crayons are very underrated.  If you want to garden, use pots or tend to succulents on a desk?


Step 4: Just do it!  Shut up the inner critics for a bit.  Tell them they can take the afternoon off and you’ll pick them back up later.  For the next 30 mins just explore.  Let it be stupid or terrible.  Let it be fun.  Let it be weird or make you laugh. In the words of a certain Disney character “What if it didn’t need to be perfect?  It just needed to be?”


Still stuck?

Here are some places to get started!


Art Play by Marion Deuchars


Mo Willems Lunch Doodle Tutorials


The Usborne Complete Book of Art Ideas


Print off some free Mandala coloring sheet 


Pick a cookbook and cook your way through the recipes


Cut pictures out of magazines that “call” to you; glue them on a page either with a prompt (i.e. where am I today? thoughts about my future? My relationships) or no prompt at all.  Just play with the images.


Or head to your local craft store and peruse the shelves


Makeup, knitting, candle-making, doll make-overs, greeting cards, the possibilities are endless!


If it’s creative, it counts!


Take chances, make mistakes, and get messy!” – Ms Frizzle





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