Claire Evers

The information provided on this site is for educational purposes only and does not substitute for professional medical or psychological advice. Consult a medical professional or healthcare provider for advice, diagnoses, or treatment. Claire Evers is not liable for risks or issues associated with using or acting upon the information on this site.

We all know how difficult extra stress makes our lives, and when we let things build up, it’s a good idea to find fun ways to let go of the stress. While exercise and rest are both good options for reducing stress levels, if those aren’t working for you (at least not as much as you’d like them to) then it might be time to try some fun new hobbies and use CREATIVE ways to relieve stress.

How serious a problem is stress?

According to the WHO, stress is one of the most pressing health concerns in the world because added levels of stress lead to mental health disorders which require access to health care. If you aren’t preventative about your health, things can spiral into affecting your personal and work life.

For some people, untreated stress escalates into anxiety and anxiety disorders.

Stress and Creativity

Physical effects of stress on creativity

Something most people don’t stop to think about is how stress affects the way we think. When we’re stress, our blood pressure and heart rate raises, and our digestive system shuts down, among other bodily functions.

Some of our automatic processes, parts of our autonomic nervous system, come to a grinding halt if our stress levels hit a certain threshold.

When we are faced with these conditions, and we need to make decisions, creative or otherwise, our mind gets tunnel vision. We only see things from one perspective, one point of view. Our ability to consider things in any other ways has been shut down as a part of our ‘Fight-Freeze-Flight’ response.

If we stay stressed and suffer from chronic stress, it can literally change our brain’s plasticity, or ability to form new connections, and even change the literal structure of our brain so that the parts of it that control creativity shrink over time.

What if I’m feeling too burnt out to create?

In order to preserve our ability to do creative things, we need to … you guessed it: BE CREATIVE! Even if you think you’re tapped out and can’t do another creative thing, switch modes, go for a walk, talk to someone, then dive back into something creative.

It’s just like learning a foreign language. If you don’t use it, you lose it. Especially if your stress levels are higher than normal and don’t reduce to a functional level. Even if you don’t feel inspired, pick something that sounds fun and go for it. Make yourself smile with whatever activity you choose.

This is about taking your power over your imagination back, and one of the things that separates humans from the rest of creation is our ability to create. If you were made with this ability- use it! Creating is what you were designed to do in the first place, and with so many options out there, you’ll be sure to find something that makes you smile and lowers your stress levels.

Creative Arts Therapies

What is it?

“The creative use of artistic media, such as: art, music, dance and theater as vehicles for non-verbal and/or symbolic communication, within a holding environment, encouraged by a well-defined client-therapist relationship, in order to achieve personal and/or social therapeutic goals appropriate for the individual.”

It’s creative therapy that’s used whenever traditional forms of therapy aren’t yielding the types of results people would like to see. CATs are currently being used worldwide in a number of contexts and some of those are even in health institutions.

How effective is it at stress prevention?

Clinical studies have been conducted where 80% of patients included saw significant improvement in their ability to manage their stress levels, and even saw a reduction in their levels of cortisol. In a controlled environment, the percentage can go up another 10% or so.

Conclusion: CATs are highly useful tools to tangibly reduce stress levels for the general population as well as patients with pre-diagnosed conditions like Anxiety.

What makes them effective?

• Hedonism or play
• Aesthetic experience/Authenticity
• Nonverbal communication/symbolizing
• Test-acting in a transitional space
• Creation or Generativity

More than this, it’s found that when the content of CATs are centered around positive things the outcome is also positive, whereas if the content of the CAT was negative, so too was the effect.

Positive activities that allow for creativity, alternative forms of communication, and unstructured, authentic experiences of your inner self are what make CATs so effective at reducing stress levels and improving stress prevention.

Finding ways to be creative in the midst of difficult times will also increase your overall level of resilience, so that even if you continue to face high levels of stress, you can combat the effects of stress better than before.

Which types of CATs are thought to be the most effective?

Music therapy has been around for a very long time and so its’ effects have had the most time to be measured and documented. Music is considered to be one of the leading if not the foremost art intervention.

Drawing and working with clay were shown to be extremely effective for people who suffer from Anxiety. The use of your hands through play and aesthetic creation seem to perform a particularly powerful combination.

There are many forms of creative activities, though, that allow for the same types of stimulation, and everyone is wired differently. If you aren’t interested in listening to music, playing music, drawing, or working with clay, then don’t give up! Below I have a list to help you get started on a path to a fun and regular hobby, or something you turn to on your next Mental Health Day to rest and recharge.

Types of Creative Activities for Stress and Anxiety Management

Whichever activity you choose, pick the one that suits you the most, and remember: the more positive the content of the CAT the better the outcome. Not that you can’t experience stress relief by releasing negative emotions through any of these creative activities, but uplifting content has been shown to have stronger effects on managing stress and Anxiety.

Arts and Media Activities

Painting, Drawing, Sculpting, Sewing and Wood working are prime examples of this category. If you are new to any of these, a good place to start is pinterest and youtube for inspiration and how-to’s. For the creative types out there, this might be a great place to start even if you’re already working in one of these fields professionally. Since learning is also considered a type of creative activity, it can only be to your benefit to try a new skill.

Music Activities

Playing an instrument, singing and composing are all great ways to indulge in this form of therapy. Here I’d like to re-emphasize the importance of positive content. Song lyrics have a direct effect on our mood and so if you are experiencing lots of stress and anxiety, in order to ‘change the channel’ to something more positive, it might require you to step outside your comfort zone to listen/play/compose music with a more positive message than what you might normally use, or even listen to concentration music as a form of relaxation whenever you find yourself needing to concentrate on an activity.

Culinary Activities

It’s amazing to acknowledge the benefits of a home-cooked meal. You can control the spices, the degree of how things are cooked or baked, the way it’s decorated/laid out, and what you make. With this activity you not only have a chance to work with your hands and create, you have the opportunity to properly nourish your body while you lower your Cortisol levels.

Writing Activities

By now I’m sure you’ve guessed that I’m a fan of writing as my form of creative therapy. For those who struggle with social anxiety, have a hard time finding the right words to say to other people in conversations, or think of what you’d have like to have said after the fact (very common with anxiety) this might be the perfect outlet for you. You can start small with journaling then try finishing out writing prompts. Maybe you’ll get ambitious and give poetry, short stories, novels, or even blogging a try! Whatever you choose, there are an endless amount of possibilities, since nothing can limit you but your imagination.

Crafting Activities

Not everyone is going to have all the supplies on hand to scrapbook or glass blow, but there are short YouTube videos that can show you how to fold something as simple as a paper swan with a piece of paper not much larger than a receipt. Who know? Maybe you’ll have a friend in need of intricately folded designs for a wedding, birthday party or other event someday and you could be the person to help them out! Learning is an essential aspect of creativity, and crafting could take you outside the normal area of creativity into doing something new.

Technical Creativity

For all you technophiles out there who couldn’t be bothered to pick up a paint brush or scrapbook their latest vacation, this one might be perfect for you. From photography and filmmaking to graphic design, and even interior design- which can be done for free (before agreeing to an upgraded account for more features) on websites such as planner5D, Canva and (depending on your persuasion for Apple products) Macbooks often come with editing software. And if you can’t find what you need preloaded on your laptop or smartdevice, there’s always an app for what you’re likely to be looking for!

What if I need help to get started?

You’re not alone. Fortunately, there are so many ways to expand your learning experience. From everything from YouTube to Masterclass to local classes that you can enroll in for fun! (Home Depot has free weekly demonstrations of different skills that could be used for a future project as well.)

Checking your local library’s listings for activities is also a great resource. Many cities have local programs to help people get out into the community, experience engagement, volunteer and be creative, all at the same time!

Remember: Keep it positive, choose something that interests you, and give new things a try, learning is always a form of creativity.

How do you use creativity to release stress?

Feel free to share your stories below!

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