In today’s fast-moving world, creativity can often be seen as a pursuit reserved for trained artists, a hobby only to be experienced in leisure time, or a commodity to be bought and sold. However, creativity is a fundamental aspect of our human experience. There is no healing without imagination. Imagination and creativity are not only essential elements to birthing our goals, but they are necessary for humans to be able to express themselves in the world. Unfortunately, when we have experienced wounding events, we may internalize the message that creativity and expression are to be suppressed. In fact, for some people, creative practices may feel quite scary and unobtainable. In this article we are going to focus on the benefits of creativity, the obstacles to expression, and the small creative moments one can engage with to enhance their overall well-being.
““You can’t use up creativity. The more you use, the more you have.””
Benefits of Creativity
Neuroscience research reveals that creative activities engage multiple regions of the brain, fostering the connection of new neural networks and cognitive flexibility. Both creating and beholding art is a sensory experience, an opportunity to connect deeper with one’s own body. Whether it’s singing, dancing, writing, drawing, sculpting, or even creating digital content there is an immense amount of communication between the whole brain and body in order to have an aesthetic experience.
The benefits of creativity as a healing tool include the following:
Reduction in stress and anxiety
Elevated mood
Problem solving
Community connection
Enhanced mindfulness
Pain management
Memory restoration
Non-verbal communication
Emotional expression
Increased agency and resilience
Most importantly it can be fun! When we experience creativity and playfulness in our life, we signal to our bodies that we are safe to learn and explore. In the book “Your Brain on Art” the author’s Magsamen and Ross emphasize that “play is universal to our species and when humans play it positively influences both their cognitive development and their emotional well-being”
Obstacles to Creativity
Engaging in artistic expression may feel very intimidating. Many people see art as an outcome driven activity rather than a process to be experienced. When we become hyper fixated on a result it can create a roadblock to being present with the creative act itself. Natalie Rogers, a leading expressive arts therapist, reminds us that “to overcome these obstacles we first must get acquainted with our inner critic so that it does not dominate our feelings and behaviors.” This critic often originates from societal expectations, past experiences of judgement, or a fear of failure that leads individuals to doubt their creative potential. Is your inner critic searching to fulfill a need for approval? Maybe your inner critic is afraid of what others will think? Whatever your inner critic is telling you, get to know it so you can recognize when the inner critic is speaking louder than your creative intelligence.
Another obstacle to creativity is the misconception that creativity is reserved for the “talented” or that it requires a specific skill set. This belief often prevents people from engaging in creative activities out of fear that they may not measure up to some external standard. To challenge this myth, it is important to focus on process over product or perfection. Using this perspective, the emphasis is on the act itself – the movement of the brush, the rhythm of the dance, or the flow of the words. In this way the creator, you, becomes mindfully aware of the process without attachment to the outcome. The healing benefits have no concern with the outcome, the only thing required for healing is participation.
““Creativity is not a rare ability. It is not difficult to access. Creativity is our birthright. And it’s for all of us.””
Creative Exercises for Wellness
Incorporating creativity into your daily routine doesn’t have to be overwhelming. Instead, think of it as a series of small stress reducing activities that can enhance your ability to handle life responsibilities.
Here are some simple ways to add creative moments to your day, week, or month:
Sing: Whether you’re in the car, shower, or walking a dog start singing! It boosts mood-enhancing chemicals, improves lung function, and strengthens your circulations. Even singing a sad song can feel validating and help to process emotions. For an extra creative boost, try making up a song on the spot and singing it to your plants. If you feel stuck listen to “Bless Up” by Beautiful Chorus. It’s an easy song to sing along to!
Expressive Writing: Set a timer for 5, 10, or 15 minutes and write whatever comes to mind – unedited and unfiltered. This stream of consciousness exercise helps clear mental clutter and reduces your cognitive load. Add a creative twist by enlarging certain words or coloring over the writing afterward. If you don’t want anyone to read it, simply tear it up and enjoy the release.
“Every story I create, creates me. I write to create myself”
-Octavia Butler
Photo Gratitude Journal: Create a “gratitude” folder on your phone and snap a daily or weekly photo of something you’re thankful for – a sunset, a meal, a pet. This practice engages your creativity and builds a collection of positive experiences. Invite friends of family to join you in a shared album to build connection!
Past-Present-Future Drawing: Dive deeper into self-reflection with this creative exercise. Fold a sheet of paper into thirds, each representing the past, present, and future. Use lines, shapes, colors, and symbols to illustrate previous influences, current emotions, and desired outcomes. This is especially helpful when feeling stuck while trying to make an important decision.
Move Your Body: Dance! Strengthen your mind-body connection by turning up the music and moving your hips. Choose music that matches your mood and let your body respond. The dance can be as small as hand movements or as complex as TixTok choreography – meet yourself where you are at.
By embracing creativity as a part of your healing journey, you open yourself up to new ways of understanding, expressing, and transforming your experiences. As you explore your creative self, remember that the process itself provides the benefits!
““The creative process when, it is flowing, is a path to healing, transformation, and growth””
For more inspiration check out these books:
“Essential Art Therapy Exercises” by Leah Guzman
“The Creative Act” by Rick Rubin
“This is Your Brain on Music. The Science of Human Obsession” by Daniel J. Levitin
“Your Brain on Art, How the Arts Transform Us” by Susan Magsamen and Ivy Ross
If you would like to explore creative practices in your psychotherapy process, ask your therapist to do so. If you would like begin therapy that involves creative process, reach out to us for a consultation.
*all pictured artwork by Sara Truitt