Whether it’s painting with watercolours, doodling in a sketchbook, or shaping something out of clay, creating art offers more than just a creative outlet—it can be a powerful tool for improving your mood and supporting mental health.

Stress, burnout, and digital overwhelm have become part of everyday life, and engaging in creative practices, even if you don’t consider yourself “artistic”, has been shown to offer real psychological benefits. From calming anxiety to improving self-awareness, making art is one of the most accessible forms of therapy that doesn’t require words.

The Science Behind Art & Mental Health

It’s not just anecdotal—there’s growing scientific support for the connection between creativity and emotional well-being. According to research published in the journal Art Therapy, participants who engaged in just 45 minutes of creative activity experienced significantly lower levels of the stress hormone cortisol. What’s more, the reduction in stress occurred regardless of the person’s skill level or artistic background. In short, you don’t need to be the next Picasso to benefit from picking up a paintbrush.

Another study from Drexel University found that making art can stimulate the brain’s reward system. When you’re in the creative “flow,” your brain releases dopamine—the feel-good chemical that promotes pleasure, motivation, and focus. No wonder adult colouring books have taken off as a form of stress relief.

Why Art Works As A Form Of Therapy

Art allows you to express what might be too complex or overwhelming to put into words. That’s why art therapy is widely used by psychologists and counsellors to help individuals process trauma, grief, anxiety, and depression. But even outside a formal therapy setting, the simple act of creating something can:

  • Improve focus and mindfulness: Like meditation, drawing or crafting draws your attention into the present moment. This mindfulness can help quiet racing thoughts and reduce anxiety.
  • Give a sense of control: Making art gives you choices—what colours to use, what shapes to draw—which can feel empowering, especially in times of uncertainty.
  • Boost self-esteem: Completing a creative project, no matter how small, gives a sense of accomplishment and pride.
  • Provide emotional release: Scribbling, painting, or shaping something can be an outlet for emotions you may not know how to express otherwise.

Art For Everyone: You Don’t Need To Be “Good”

One of the most common misconceptions is that creating art is only for the talented or trained. But in reality, the mental health benefits of art come from the process, not the end product.

Daily sketching, even without any formal training, helps cultivate a sense of calm and resilience through a challenging period. The act of showing up, experimenting, and expressing oneself on paper became an anchor during emotionally turbulent times.

Whether you’re finger painting with your kids, journaling with visual prompts, or moulding something out of air-dry clay—what matters is how the activity makes you feel, not how it looks.

Ways To Get Started With Creative Expression

If you’re curious about how to incorporate art into your wellness routine, here are a few low-pressure ways to begin:

  • Adult colouring books – Great for beginners and those looking for a meditative escape.
  • Paint by numbers – Offers structure while still providing creative satisfaction.
  • Journaling with doodles or collage – Mix words and visuals to explore your thoughts.
  • Try a short online art challenge – These often have daily prompts and are great for building a habit.
  • Join a local workshop or art jam – Engaging with others adds a social component that can further support your mental health.

And if you’re interested in learning more about how art can impact your wellbeing, this piece we covered talks about the importance of creative self-care and how carving out time for it can transform your mental state.

Whether you’re painting to express a feeling, sketching to slow your mind, or simply colouring as a way to unwind, art can be a powerful, personal, and joyful way to take care of your mental health.

So the next time you’re feeling overwhelmed, stressed, or just in need of a reset, reach for a pencil or paintbrush. You may be surprised by how something so simple can make such a big difference.