Colour Outside the Lines: Creativity for Mental Health

There’s something deeply soothing about putting brush to paper, fingers to clay, or pen to journal. Personally, I’ve found moments of unexpected peace in the middle of messy art projects—times when I’ve been completely absorbed in colour, texture, or rhythm. Creativity gives my mind a place to rest, especially when the day feels heavy or emotionally full. Even something as simple as doodling or choosing music for a playlist can shift my mood. Over time, I’ve come to see creativity not just as a hobby, but as a subtle but powerful tool in my mental health toolkit.

I want to share with you 5 ways creative activities—whether expressive or quietly personal—can support psychological healing.

But let’s get one thing straight first up: you don’t have to be “artistic” to benefit. You only need a bit of curiosity, and the willingness to give something a go. 

1. Creativity as Self-Expression: Letting What’s Inside Come Out

Since the first painting of an animal on cave wall 50 000+ years ago, art has been a way for humans to make sense of the world. In the words of the famous Australian poet Bruce Dawe: 

We write out of a need to come to terms with some concern, something ‘bugging’ us … for that inwards feeling which we need to get out there, where we can come to terms with it, where it can be seen to have a shape, a character. It is the formlessness of things we find hardest to handle; art is one way of giving handles to those things.

When language feels limiting or unavailable—when it’s hard to say, “I’m not okay”—we might find that colour, shape, or movement can say it for us. Drawing, journaling, collage, photography, songwriting, dance… these are all ways of giving form to our inner experience.

In therapy, I often encourage clients to find ways to express themselves creatively. Not because we’re trying to uncover deep symbolic meaning (though sometimes we are), but because the act of creating can be therapeutic in itself. It creates distance from distress, allowing reflection without being overwhelmed. It can also lead to a sense of relief and insight – “I didn’t know I felt that until I saw it.”

You don’t have to share your work with anyone. Some of the most healing creative moments happen when we’re alone with a page or a canvas, letting our insides take shape outside ourselves.

Try this: Keep a “messy art journal”—a private, low-pressure space to scribble, paste, and reflect. Don’t aim for beauty or meaning. Let it be wild and honest.

2. Creativity as Mindfulness: Getting Out of Your Head

One of the sneakiest hurdles in mental health recovery is how easy it is to get stuck in our own heads. Rumination, anxious spirals, repetitive thoughts—these can pull us away from the present moment. Creative activities offer a chance to shift our attention outward.

When you’re absorbed in a creative task, time can slip past unnoticed. This “flow state” has been widely researched, and it’s associated with increased wellbeing and reduced stress. Even when you’re not in full flow, the gentle concentration that creativity requires—mixing colours, arranging flowers, learning a chord progression—can interrupt unhelpful thought loops and bring your focus back to the here and now.

Try this: Choose a sensory-rich creative task like kneading dough, working with clay, or watercolour painting. Focus on the physical experience—temperature, texture, movement.

3. Creativity as Self-Compassion: Making Space for Gentle Moments

Creativity can be an act of kindness toward ourselves. In a world that often pushes productivity and perfection, making art can be a soft rebellion—a way of saying, “This moment matters. I don’t have to achieve anything specific right now. I’m allowed to play.”

Perfectionism often plays a role in anxiety, depression, and burnout. Creative pursuits that emphasise process over outcome can help loosen its grip. When we let ourselves be imperfect on the page or canvas, we practise being gentler with ourselves in other areas too.

Importantly, creative activities can offer small moments of joy. That joy might feel quiet, especially during recovery, but it matters. It reminds us of what’s still possible.

Try this: Set a timer for 15 minutes and do something creative without a goal. It could be colouring, writing a nonsense poem, or taking abstract photos. Don’t judge the result—just enjoy the act.

4. Creativity as Connection: Making Meaning Together

Art doesn’t have to be solitary. Shared creativity can build connection and meaning—two key elements of psychological wellbeing. Think of community art projects, open mic nights, book clubs, or simply crafting with friends. There’s also emerging research about the numerous psychological and physiological benefits of choirs. These shared experiences can reduce feelings of isolation and help people feel seen and understood.

Some find healing in contributing to something bigger than themselves: a mural, a zine, a shared playlist. Others find connection in consuming art made by others—reading a poem and thinking, “Yes, that’s exactly how it feels.”

For people in mental health recovery, this kind of creative connection can offer validation and hope. It’s a reminder that you’re not alone, and that others might resonate with your story—even if it’s told through brush strokes or song lyrics.

Try this: Look for local creative groups or workshops. Or, start small—invite a friend to try a new activity with you, like a pottery class or collaborative playlist.

5. Creativity as Growth: Rebuilding a Sense of Identity

During periods of psychological distress, people often say they feel like they’ve lost themselves. Depression, anxiety, trauma can all strip us of a sense of who we are or what we enjoy. Creativity can help rebuild that sense of self.

Experimenting with creative activities can be a low-pressure way to rediscover joy, curiosity, and identity. You might realise you love writing fiction or sketching birds. You might explore parts of yourself you hadn’t thought much about—your humour, your values, your memories.

Over time, creative habits can help anchor a new version of yourself—one that is not defined by illness or hardship, but enriched by the process of healing.

Try this: Make a list of creative things you loved as a child or teen. Choose one to revisit this week—not to master it, but to reintroduce yourself to it.

Permission to Begin

You don’t need to be “good at art” to benefit from creativity. This isn’t about talent—it’s about making space for expression, presence, connection, and growth. Whether you pick up a paintbrush, try a new recipe, or hum a tune in the shower, your creativity is valid. It might just become a small, shining thread you follow out of the fog.

So, if you’re feeling stuck, flat, or heavy—try creating. Not to fix it all, but to meet yourself gently, right where you are.

If you want to give being creative a go but worry about not being good at it, I highly recommend our post on The Art of Sucking: Stories from the Adult Beginner. You can also read more about how creativity relates to wellbeing in our post The Link Between Music and Emotion. If you’re looking for somewhere to start with being creative, the UK’s Royal Collection Trust provides some activities to ease you in here.