In a recent interview, Grammy Award-winning singer/songwriter Shelby Lynne discussed a traumatic event from her growing-up years and how she has dealt with the pain. At age 17, as she and her younger sister were inside the family home, her father stood on the driveway and fatally shot their mother before turning the gun on himself, ending his life as well.
Reflecting on her path toward healing in the years following that heartbreak, she said, “I don’t think you ever get over something like that, but I do think you make peace with it. ... And there’s some holes and valleys and things you fall into. Climbing out, I reckon, is why I write songs—because it’s kind of a ladder to get out of there.”
I appreciate that insight. As a trauma survivor, Lynne used her songwriting to work through her heartache. Creativity has helped her heal.
As a mental health professional for 40 years—working extensively with people struggling with anxiety, depression, addiction, trauma recovery, and more—I have repeatedly seen how creative expression plays a significant role in dealing with emotional problems and improving mental health. Engaging in creative activities offers a pathway to process emotions, foster self-awareness, calm an anxious mind, and build resilience.
As experts at the Mayo Clinic report: “In the 1940s, healthcare providers noticed that people with mental illness would express themselves through art. This observation inspired the use of creative arts therapy as a healing technique for conditions including anxiety, depression, mood disorders, schizophrenia, and dementia. Creative arts therapy is used to help treat mental health conditions because it can improve focus, assist with processing emotions, improve communication, and increase self-esteem.”
When it comes to art therapy, many people think of painting or drawing, but there are numerous ways to pursue healing through art. These include dance, drama, music, writing, sculpture, or other forms of self-exploration and self-expression. When creativity is applied as a therapeutic practice, it is possible for an individual to explore their emotions, become more self-aware, improve social skills, and develop new ways of coping with stress and other troubles.
When it comes to art therapy, many people think of painting or drawing, but there are numerous ways to pursue healing through art. Biba Kayewich
A study published in the Journal of the American Art Therapy Association found that an hour of creative activity reduced stress and had a positive effect on mental health regardless of artistic ability. Other studies demonstrate that art therapy can significantly reduce trauma symptoms and depression for those who have experienced painful events.
This is a good time to address a common complaint: “But I’m not creative!”
In fact, I believe everyone is creative in some way, to some degree. Those who claim they aren’t creative likely had a parent, teacher, or other authority figure tell them so as a child or adolescent. Also, when we talk about the healing potential of creativity, we’re focused on the process, not the results. The aim is not to create sculptures like Auguste Rodin, paintings like Van Gogh, or songs like Shelby Lynne. The aim is simply to create—and using crayons, Play-Doh, and fingerpaints will do just fine.
The Neuroscience Behind Creativity and Mental Health
Creative expression engages multiple areas of the brain, including those associated with problem-solving, emotion regulation, and stress relief. Neuroscience research reveals that participating in creative activities boosts the production of dopamine, a neurotransmitter associated with pleasure and motivation. This chemical release alleviates feelings of stress and anxiety, providing an immediate mood lift.What’s more, creating art, music, or written works can activate the brain’s default mode network, a system of connected brain areas that show increased activity when a person is not focused on external input. This activation fosters deeper self-awareness and helps individuals process complex emotions. Studies also show that engaging in creative pursuits can reduce cortisol levels, the hormone linked to stress, thereby enhancing overall mental health.
Another benefit of artistic expression is emotional catharsis, the process of naturally releasing and “cleansing” difficult feelings and memories. Art offers a safe space to explore and release emotions that may be difficult to articulate verbally. Painting abstract art, for example, allows individuals to convey feelings of anger, sadness, or joy through color and form.
Further Benefits of Creative Expression
Creating art is fun and fulfilling but also beneficial in numerous other ways, including:Building Resilience
The ability to adapt and thrive despite adversity can be strengthened through creative expression. Engaging in creative activities encourages problem-solving and adaptability, skills that translate to real-life challenges. Creative pursuits also instill a sense of accomplishment and purpose. Completing a painting, writing a story, or choreographing a dance provides tangible evidence of progress and capability, boosting self-esteem and fostering a positive mindset.Social Collaboration
Creativity is not always a solo endeavor—it can also be a powerful way to connect with others. Joining a choir, participating in a theater group, or attending a creative writing workshop offer opportunities for social interaction and community building. These connections combat feelings of isolation and loneliness, which significantly contribute to mental health struggles.Mindfulness and Awareness
Activities such as coloring, knitting, or playing a musical instrument require concentration and immersion, providing a break from distressing thoughts and worries. Research shows that mindfulness practices reduce symptoms of anxiety and depression, improve focus, and enhance overall well-being.Art Therapy: A Structured Approach to Healing
Some people benefit from a more formal and guided approach to creative pursuits. Art therapy is a clinical approach that combines psychotherapy with creative expression to address mental health challenges. Licensed art therapists guide individuals through artistic activities designed to promote self-discovery and emotional healing. This method has proven effective for a wide range of conditions, including PTSD, depression, and anxiety.For example, veterans with post-traumatic stress disorder often use art therapy to process traumatic memories. Creating visual representations of their experiences can help them confront and reframe their trauma in a controlled and supportive setting. The act of creating becomes a bridge to healing, enabling individuals to reclaim their narratives.
Practical Steps for Incorporating Creativity
One of the most empowering aspects of creative expression is its accessibility. No matter your age or skill level, it’s never too late to unlock the therapeutic potential of your imagination. Consider these steps:Start small. Begin with simple activities such as doodling, journaling, or singing along to your favorite songs. The goal is to enjoy the process rather than strive for perfection.
Set aside time. Dedicate specific times in your week for creative pursuits. Even 15 to 30 minutes per day can make a difference. Schedule this time as you would for any other priority to build consistency.
Create a dedicated space. Designate a specific area in your home for creative activities. Whether it’s a small desk for writing or a corner for painting supplies, having a dedicated space can inspire you to engage more regularly.
Experiment. Explore different forms of creative expression until you find what resonates with you. Painting, sculpting, dancing, gardening, photography, or crafting all serve as creative outlets. Don’t be afraid to try something new.
Use everyday materials. Creativity doesn’t require expensive supplies. Use what you have at home—like pencils, paper, or recyclable materials—to start creating. This approach encourages resourcefulness and reduces barriers to getting started.
Incorporate creativity into routine tasks. Add a touch of creativity to your daily activities, such as cooking, decorating, or writing personal notes. This integration can make mundane tasks more enjoyable and fulfilling.
Join a group. Participate in workshops, online communities, or local classes to learn new skills and connect with like-minded individuals. These connections can enhance your motivation and provide valuable feedback.
Keep a creativity journal. Use a journal to jot down ideas, sketch, or write reflections. Over time, this can become a treasure trove of inspiration and a record of your creative journey.
Embrace imperfection. Remember that creativity is about self-expression, not producing a masterpiece. Allow yourself the freedom to make mistakes, experiment, and enjoy the process.
Celebrate your achievements. Acknowledge and celebrate your creative milestones, no matter how small. Sharing your work with friends or displaying it in your home can reinforce your sense of accomplishment.
