Expression is Survival

Ask anyone who knows me in real life to give you one fact about me, and they’ll probably tell you that I love Paramore. When the lead singer Hayley, created her hair dye company in 2016, the brand released a t-shirt emblazoned with the words ‘Expression is Survival’ on the front. A nifty little marketing ploy for a brand who’s money maker is convincing you to dye your hair all the colours of the rainbow, but the phrase got me thinking about the connection between creative expression and mental health.

Creative expression, whether it be through art, music, writing, or other forms, has been shown to have numerous benefits for mental health and wellbeing including a reduction in anxiety, depression and stress. So let’s talk about that.

Reducing Stress and Anxiety

One of the primary benefits of creative expression is its ability to reduce stress and anxiety. When we engage in creative activities, we are able to focus our minds on the present moment, which can help to alleviate worries about the future or regrets about the past. It’s sort of the whole premise of mindfulness. Additionally, the act of creating something can be meditative and calming, providing a sense of relaxation and peace. I suppose on an evolutionary level, our brains are perhaps less likely to think we’re under threat if we’re sat crocheting a tea cosy. I don’t know for certain, but I’m fairly confident cave men weren’t focusing on a nice mural when a sabre toothed tiger came prowling around the cave.

Boosting Self-Esteem and Confidence

But what about if your issue isn’t really anxiety, but more centred around just feeling terrible about yourself or having rubbish confidence? You’re in luck too! Creating something, whether it be a painting, a piece of writing, or a song, can provide a sense of accomplishment and pride. This can boost self-esteem and confidence, which can have a positive impact on overall mental health. When we feel good about ourselves, we are more likely to take care of ourselves and engage in healthy behaviours. A lovely, warm cycle! (Stuckey and Nobel, 2010).

Providing a Sense of Purpose and Meaning

Engaging in creative expression can also provide a sense of purpose and meaning in life - so if you’re impacted significantly by depression or traumas that have left you feeling hopeless, you might want to give something creative a go. This is because when we create something, we are connecting with our inner selves and expressing our unique perspectives and experiences. This can help to reinforce a sense of identity and purpose, which can be particularly important for individuals struggling with mental health issues. Interestingly, one study looked at the effect of creative expression on adults with cancer, and found the same results - a sense of purpose and meaning. (Kaimal, Ray, and Muniz, 2016)

Fostering Social Connections

In my experience of working one on one with people over the last 12 years, I’ve seen time and time again that loneliness is an absolute rocket speed catalyst for poor mental health. Creativity can help with this too. Creative groups exist in cities, towns and online everywhere. Why not have a go at joining a painting class, a writing group or playing in a band? Maybe it doesn’t have to be that structured. You and a mate could arrange a coffee date and take a sketch pad or colouring book with you to scribble in whilst you chat. Joining or forming a group is excellent for building a self of belonging, can lead to an increase in social connectedness, sense of community and overall life satisfaction. (Kim, K, Lee, & Ko, 2019).

Improving Cognitive Functioning

There are some mental health difficulties that really impact things like memory, our ability to pay attention or focus - things like anxiety, depression and schizophrenia. In fact, a common misconception of depression is that it’s just feeling really sad. But ask anyone who has experienced a depressive episode about symptoms they experience other than sadness, and lack of focus and motivation are likely to score pretty damn highly. According to a review of current literature, engaging in activities like painting, drawing or playing music can improve memory, attention, and other cognitive abilities. What a turn up for the books! (Stuckey and Nobel, 2010)

So it seems pretty clear that Hayley & the Good Dye Young team were on to something. Creativity looks like loads of different things and the key thing to remember is this:

You don’t have to be good at it!!!!

Creative expression for the purpose of mental health benefits isn’t about creating a piece of art so beautiful you could frame it and hang it in the Louvre. It’s something you do for you. Take it from me, who has the drawing ability of a door knob (and that might be offensive to door knobs).

If you’re struggling for ideas on creative things you can do, why not try some of the following ideas:

1. Painting or drawing

2. Writing poetry or short stories

3. Playing a musical instrument

4. Singing

5. Dancing

6. Knitting or crocheting

7. Gardening

8. Cooking or baking

9. Photography

10. Scrapbooking or collage-making

11. Writing a stand up comedy routine

12. Creating a vision board

13. Starting a gratitude journal

14. Pottery or pot painting

15. Sculpting

16. Woodworking

17. Upcycling old furniture from gumtree or facebook marketplace

18. Building a website

19. Starting a blog

20. Calligraphy

21. Origami

22. Going for a walk and taking nature photos

23. Photo editing

Please do remember, that whilst creative expression is a helpful tool to help you manage your mental wellbeing, by no means am I suggesting it will completely undo all of your pain or trauma. If you’d like to seek out further help, get in touch at redclaypsychotherapy@gmail.com

Reference:

Kaimal, G., Ray, K., & Muniz, J. (2016). Reduction of Cortisol Levels and Participants' Responses Following Art Making. Art Therapy, 33(2), 74–80. https://doi.org/10.1080/07421656.2016.1166832

Kim, K., Lee, D., & Ko, Y. (2019). The effects of art participation on the social connectedness and life satisfaction of older adults: A community-based arts program. Journal of Applied Arts & Health, 10(1), 43-56. https://doi.org/10.1386/jaah.10.1.43_1 Rosen, C. (2016). The effects of creative activities on psychological well-being: A study of college students. Journal of Creative Behavior, 50(2), 123-136. doi: 10.1002/jocb.155

Stuckey, H. L., & Nobel, J. (2010). The connection between art, healing, and public health: A review of current literature. American Journal of Public Health, 100(2), 254-263. doi: 10.2105/AJPH.2008.156497