6 Creative Hobbies That Double as Stress-Busters

A little creativity can provide big stress relief.

One proven method for combatting stress? Redirect your focus to a creative pursuit. "When using our bodies, such as in dance, or our hands, as in drawing or coloring, our mind makes space for the activity we're doing in place of the stress we felt before," says Sarah Pace, personal health coach and trainer. "Asking our brain to focus on something physical puts us in a sort of meditative state, releasing dopamine and slowing our breath."

Research published in 2018 in the journal Behavioral Sciences found that creative arts therapies (art, music, dance, drama) prevent stress and improve stress management. "[These creative activities] give us a temporary respite from focusing on whatever day-to-day problems we're experiencing," says Chloe Carmichael, PhD, clinical psychologist and author of Nervous Energy: Harness the Power of Your Anxiety. "Plus, opening up our creative capacity can help make us more effective problem solvers, which can reduce stress."

Hobbies to promote stress relief are limited only by your imagination. Calming activities don't always have to be expensive, require expertise, or take up a lot of time. "Creative activities at their best elicit a state of flow, a sense of engagement and letting go, without conscious control," says Margaret Moore, executive coach, CEO of Wellcoaches Corporation, and coauthor of Organize Your Emotions, Optimize Your Life. In other words, "the controlling, thinking mind is set aside during creative flow states, which feels good even if the activity is intense, taking your mind off things."

Learning more about creative hobbies—and how to do them—is just a mouse click away. YouTube is one fabulous resource for watching tutorials and listening in on lessons. Pace also recommends searching for learning groups and clubs online and through social media. Here are a few creative, stress-busting hobby ideas to get you started.

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Fitness Dance Classes: Salsa
Photo: Robbie Caponetto

Dancing releases endorphins, the happy hormones, making your body and mind feel good quickly. And there are myriad options, from free dance to dance workouts to instructed classes. Looking to learn a new dance step or technique? YouTube has no shortage of entertaining and challenging instructional dance videos, from tap to ballet to hula. See if your gym offers dance workout sessions. There may also be adult ed programs offering dance classes to community members. But the truth is, all you really need is some good music and a little space to get your groove on.

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Close up of man drawing with paints and pencils at home. Remote education, creative occupation, art therapy

Master1305 / Getty Images

Draw, sketch, color, paint. All of these hobbies will have you focusing on your creative project instead of your worries. In fact, research has indicated that art activities such as drawing and painting, specifically, relieve emotional distress. For less than $10, you can download an app like Procreate for a digital sketch experience, or check out classes offered through your local art museum, library, or art supply store. Again, look to the internet for free and fun art tutorials, and don't discount the advantages of adult coloring books.

RELATED: These Online Art Classes Make It Easy for Anyone to Create a Masterpiece

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A woman sits on the couch writing a letter.

Jose Luis Pelaez Inc / Getty Images

Keeping a journal, writing short stories, or penning letters is known to help ease stress. Research has found that writing about your emotions decreases stress, plain and simple. Set a timer for 10 minutes or so and write continuously. You'll be surprised at what ends up on the page and how much better you feel.

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Playing an Instrument

Getty Images

Not only can creating music allow you to express yourself, but it also can evoke an emotional state. According to research in the Federal Practitioner, "there is evidence that playing an instrument elicits brain changes that positively influence cognitive functioning and decreases stress." With today's preponderance of learning apps, there are more opportunities than ever to take up an instrument. First timers can teach themselves to play the drums, guitar, piano, and even the ukulele. (Simply Piano is just one example of a free app for easy-to-follow instruction.) YouTube boasts a large inventory of instructional how-to videos. And you can always ask about individual or group lessons (or instructor recommendations) at a local music shop.

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Getty Images

Knitting is another remarkably meditative hobby. A study published in the British Journal of Occupational Therapy showed that a regular practice of knitting improved personal well-being; it also found a relationship between frequency of knitting and feeling calm and happy. Browse YouTube for tutorials and schedule a regular time to knit—better yet, invite a friend to join you!

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Photography Hobby
ImagesBazaar/Getty Images

You don't need an expensive camera to make amateur photography a hobby. If you have a smartphone, you already have a great option for everyday snaps to tap into your creative brain. According to research from the University of Lancaster, taking photos every day improves well-being. It encourages you to slow down and find meaning in small things and promotes physical activity and more time outdoors. Both happen to be excellent stress-reducers, too.

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  1. Martin L, Oepen R, Bauer K, et al. Creative arts interventions for stress management and prevention-a systematic reviewBehav Sci (Basel). 2018;8(2):28. doi:10.3390/bs8020028

  2. Galassi F, Merizzi A, D'Amen B, Santini S. Creativity and art therapies to promote healthy aging: a scoping review. Front Psychol. 2022;13:906191. doi:10.3389/fpsyg.2022.906191

  3. Hermans, Dirk, et al. Changing Emotions.

  4. Shipman D. A prescription for music lessonsFed Pract. 2016;33(2):9-12.

  5. Riley J, Corkhill B, Morris C. The benefits of knitting for personal and social wellbeing in adulthood: findings from an international surveyBr J Occup Ther. 2013;76(2):50-57. doi:10.4276/030802213X13603244419077

  6. Brewster L, Cox AM. The daily digital practice as a form of self-care: using photography for everyday well-beingHealth. 2019;23(6):621-638. doi:10.1177/1363459318769465

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