Can Creativity Be a Stress-Buster?

Stress is an unavoidable part of daily life, whether it stems from work deadlines, family responsibilities, financial concerns, or overwhelming demands on our attention. But what if we could insert small doses of creativity into our everyday routines? A growing body of research suggests that regular engagement in creative activities may contribute to stress reduction and emotional well-being (although the effects vary from person to person). Let's explore some research and how we might put it into practice.

What the Research Says

A compelling 2024 study involved a cohort of college students who participated in a four-week art-making program that included freehand drawing, clay modeling, and crafts. Researchers used the Perceived Stress Scale to assess participants’ stress. Results indicated that the art-making group showed a significant reduction in perceived stress from before to after the intervention. Additionally, the researchers suggested that individuals don’t need to produce professional-quality artwork to help them manage everyday stress.

In a 2025 study, researchers conducted a 10-week randomized controlled trial involving 76 college students. Participants took part in a program featuring facilitated drumming and dancing. The researchers discovered significantly greater reductions in stress in the intervention group than in the control group at the conclusion of the program. They also emphasized that creativity isn’t just limited to writing and painting, but that music and rhythmic movements with others may also help people manage their stress. So too does musical engagement offer expanded opportunities for social interaction.

Another 2024 study evaluated a structured gallery-based program that encouraged participants to slow down and engage thoughtfully with art. Subsequently, participants reported a significant reduction in perceived stress one day after the intervention. So too did the researchers note improvements in mindfulness measures. This study focused on an appreciation of art rather than its creation. It seems to indicate evidence for the broader idea that intentional engagement with the arts can also provide a restorative break from daily pressures.

The research above, along with other studies, strongly suggests that creative engagement can be a viable tool for managing stress. That is, creativity can be accessible (drawing, painting, and drumming do not require advanced skills), the experience is more important than the finished product (participation is more critical than achievement), and different creative activities serve different purposes (making art, engaging in dancing sessions, and museum explorations are not identical interventions). What also becomes clear is that 1) additional studies are necessary, 2) not all creative activities reduce stress for everyone, and 3) creativity is not a simple substitute for professional care when stress becomes overwhelming.

Research Into Practice

At this point, it seems reasonable to assume that some engagement in one or more creative activities has the potential to provide us with a healthy outlet for our emotions and an opportunity to redirect our attention away from worries. So too do activities such as art, music, and writing offer effective outlets for us to communicate feelings without the necessity of explanation. Equally important, creative activities may be an opportunity to make choices while restoring a feeling of agency. In sum, regular creative activities hold the potential of offering a calming alternative to tasks driven by deadlines, competition, or expectations. Let’s take a look at a few.

1. Time in Nature. Just taking a short walk in nature has been shown, via numerous studies, to reduce anxiety, calm emotions, and moderate our stress. Shifting our concentration to flowers, trees, meadows, forests, animals and the like is balm for both mind and body. Rachet this experience up a notch by using your phone to take photographs of beautiful gardens, interesting landscapes, dynamic skies, interesting animals, compelling shadows, or anything natural you find particularly beautiful. When you return home assemble a collection of photos into an ongoing journal or photo album to share with friends and colleagues.

2. Journaling. Writing is a natural way of organizing our thoughts, processing difficult experiences, and gaining perspective on troubling emotions. In writing, you assume control over the words you use to express yourself. Consider a daily activity (15 minutes) of emotional journaling—writing about whatever is on your mind: good, bad, or otherwise. The only audience is yourself, so don’t worry about grammar, spelling, or style—just write. Give yourself permission to review past writings every so often.

3. Drawing, Painting, Doodling. Take time off (e.g., 15 minutes) and spend it drawing, painting, or doodling. No artistic skill is necessary—just create whatever comes to mind. When you change your attention to the colors, shapes, and patterns of various types of subject matter you offer your mind an opportunity to refocus and reorient—rather than constantly thinking about stressful situations.

4. Making Music. One very powerful creative strategy that significantly improves our mood is our active engagement in music. Singing to yourself (even if off-key), singing along with one of your favorite artists, creating a tune out of thin air, or listening to some favorite tunes all have positive benefits for our psyche. Music invites us in and offers an opportunity to express our emotions, create a sense of enjoyment, or provide a social connection to others. So, sing your favorite song, play a musical instrument, or just tap a happy rhythm on your desk. A musical interlude is always beneficial.

5. Hands-On. Consider making one or more of the following a part of your day: knitting, sculpting clay, crocheting, building a model airplane, woodworking, pottery-making, embroidery, or gardening. These activities need not produce a finished product to be beneficial. The process itself—working with your hands, concentrating on a manageable task, and temporarily setting aside everyday concerns—may be an important part of their stress-relieving appeal.

Know that engagement in creative activities is not guaranteed to reduce stress for everyone. An activity that feels relaxing to one person might be frustrating for another. The key is to select activities you find to be particularly enjoyable—irrespective of whether or not you have any specific talent in that area. Simply put, you don’t have to be a professional artist, writer, or woodworker to benefit from creativity. You simply have to give yourself permission to create something meaningful (to you) without the worry of whether or not it’s good.

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