Creativity and well-being

‘You don’t need to be an artist to be creative’

Engaging in creative tasks has been linked with improving overall well-being. Despite this, many individuals shy away from creative endeavours due to feelings of inadequacy or perceived time constraints.

From a young age, societal pressures often instil the belief that constant achievement is paramount. Messages from teachers, peers, or family members may suggest that our creative pursuits fall short of certain standards. It's no wonder that many people feel discouraged from engaging in creative activities.

However, being creative doesn’t require us to produce impressive works of art. It serves as a valuable tool for self-expression, the release of pent-up emotions, problem-solving, and heightened self-awareness.

In this blog, I delve deeper into these concepts, offering various ways you can infuse more creativity into your life.

What is creativity?

When you think of the word 'creativity,' what comes to mind?

For me, it used to conjure images of intricate works of art, a realm seemingly reserved for talented artists, authors, dancers, or musicians. I mistakenly believed that creativity was not within my reach and would be a waste of time.

Reflecting on my childhood, I recalled a love for arts and crafts. Hours were spent writing stories, crafting, and drawing. There was pure joy in using paints, crayons, glue, and various art materials.

Somewhere along the way, my artistic side faced rejection, initially from family and teachers, and eventually from myself. Yet, with time, I rediscovered and embraced my creative side. I realised that engaging in arts and crafts isn't about skill or talent but about personal expression and the sheer joy it brings.

Blocks to creativity

Do you find yourself holding back from engaging in creative activities? If so, what factors hinder your creative expression?

In our society, there seems to be a diminishing connection to our creative selves. The prevailing emphasis on logic over creativity in modern society is a message many of us have absorbed since childhood. Educational institutions often prioritise analytic and logical subjects over creative ones, and statistics show a decline in students pursuing arts-related studies.

Our contemporary society places a high value on achievement, and we are frequently evaluated based on performance and technical abilities. The fear of judgment, especially if we don't consider ourselves great artists, can lead to discouragement.

Confessions from many, including myself, reveal a tendency to abandon arts as a subject or hobby due to the perceived inadequacy of what we produce. However, it's essential to recognise that engaging in art or music, regardless of our perceived skill level, can be profoundly beneficial.

Benefits of Creativity

Creativity can serve as a powerful therapeutic tool for emotional expression, gaining fresh insights, discovering coping mechanisms, and releasing pent-up emotions. Extensive research consistently highlights the positive impact of engaging in creative activities, demonstrating mood enhancement, stress reduction, and overall improved well-being.

Beyond the conventional realms of painting or composing music, creativity encompasses thinking outside the box, tapping into our intuition, and devising solutions to problems and challenges.

Many organisational settings place a strong emphasis on productivity and risk mitigation, at the expense of creative thought. Creative thinking can be a catalyst for innovation, giving companies a competitive edge. It also has the potential to foster passion and engagement among employees in their work.

Creative Ideas

Delve into the numerous avenues available to harness your creativity, fostering personal growth and well-being. I hope this exploration will inspire you to reach for your paints, pencils, craft materials, or whatever tools you have on hand.

Remember, irrespective of your skill level, be creative, express yourself, and most importantly, have fun in the process.

Creative Expression through various mediums

Embarking on a journey of creative self-expression offers a delightful opportunity to experiment with diverse art and craft methods. It not only adds an element of fun to our endeavours but also allows us to discover the mediums that resonate with us the most. Here's a list of various art mediums to consider:

• Movement/dancing.

• Shaping plasticine or clay.

• Creating music and songs.

• Painting or drawing.

• Making a collage;

• knitting, sewing, or felting.

• Origami

• Writing.
  

Doodling

Doodling is often perceived as a spontaneous remedy for boredom. Doodling frequently finds its way into individual’s lives during an uninspiring meeting or lecture, or while on the phone.

Despite its simple nature that requires little effort skill or time, doodling can have a powerful impact on our minds and emotions. In a study conducted by psychologist Jackie Andrade in 2010, doodling was found to maintain the right level of stimulus to keep our brains actively engaged, enhancing memory recall in participants.

Beyond combating boredom, doodling emerges as a multifaceted activity linked to memory enhancement, improved concentration, source of inspiration, reduction in negative thinking, and easing of physical tension. While it may seem like a purposeless endeavour on the surface, delving into doodling unveils a range of benefits that contribute to cognitive and psychological well-being.

Movement *

Engaging in movement is a creative endeavour accessible to all, not just seasoned dancers. Dancing provides a unique opportunity to connect with our bodies and inner selves, offering a meditative or cathartic experience that grounds us in the present moment.

Intrinsic to human beings, movement has been used throughout history, with ancient cultures incorporating dance into rituals and ceremonies. Classes like 5RhythmsⓇ and Chakra DanceⓇ leverage body movement as a gateway to heightened awareness and well-being.

Here are a couple of simple ways to start expressing yourself through movement:

1. Stand still and take a moment.

2. Connect with your body, noting any physical or emotional sensations.

3. Be mindful of subtle movements to maintain balance.

4. Gradually let the movements become more expansive.

5. Allow your arms, legs, and body to move naturally, guided by your body's impulses rather than conscious thoughts.

Select a piece of music and:

1. Listen to it for a moment.

2. Observe the emotions it evokes.

3. Let your body gently sway to the music and the emotions of the moment.

4. Follow the steps above, allowing your entire body to move freely.
   

I see dance being used as communication between body and soul, to express what is too deep to find for words - Ruth St. Denis

* Before beginning any form of exercise, it's advisable to consult your GP.

Zentangle Ⓡ

Zentangle, created by Rick Roberts and Mary Thomas, involves drawing structured patterns to enhance confidence, focus, awareness, and relaxation. While it may appear similar to doodling at first glance, Zentangle is a more structured approach to creating patterns, often simple yet visually captivating.

Emphasizing the absence of mistakes, Zentangle encourages embracing unintended marks as part of the creative process. This approach is particularly beneficial for those hindered by self-criticism or perfectionism, fostering confidence in one's creative abilities.

Often viewed as a creative mindfulness exercise, Zentangle brings about a focused, in-the-moment state of awareness akin to meditation.

If you're interested in trying Zentangle, numerous books and resources are available to guide you through the process, including information on the creator's website.

Creating a collage

Collage, derived from the French word 'coller,' meaning 'to glue,' is a versatile form of artistic expression that involves assembling various materials onto a base, such as a canvas or paper. These materials can range from clippings from magazines, newspapers, and photographs to postcards, stickers, fabric pieces, ribbons, glitter, leaves, and dried flowers.

Creating a collage can be an excellent outlet for expressing ideas, especially if you’re unsure where to start or lack confidence in your creative abilities.

Here's a simple guide on how to create a collage:

1. Choose the base material for your collage, such as a plain piece of paper, coloured card, a large fabric piece, or a roll of wallpaper.

2. Gather materials for your collage, which can include items from magazines, random finds in shops, or natural objects from the garden or forest.

3. Have adhesive materials to hand, such as glue, plain or coloured tape, or needle and thread.

4. Determine the purpose of your collage, whether it's a freeform creation or centred around a specific theme, such as a seascape, landscape, different textures, achievements, gratitude, emotions, positive events, remembrance, or aspirations.

5. Create a title for your collage.

After completing your collage, take time for reflection. You may choose to do this with a therapist, a trusted individual, or using a journal. Here are some questions to consider:

1. Is there a dominant colour in the collage?

2. Are there any repeated images or themes?

3. Did you experience any emotions during the creation process or when looking at the overall image?

4. Notice the placement of images. Are there spaces, overlaps, or specific images next to others?

5. Does the collage convey something about you or your experiences?

Exploring these aspects can add depth and meaning to your collage, turning it into a reflective journey of self-discovery and expression.

Mindful Colouring Books

In recent years, Mindful colouring books have gained popularity, offering a variety of patterns, mandalas, scenery, and animal images. Whether featuring simple or intricate designs, these books cater to individuals of all artistic abilities, allowing anyone to enjoy the creative process.

The allure of colouring books lies in their ability to quiet a busy mind, diminish negative thoughts, alleviate stress and anxiety, and foster a sense of relaxation. Numerous studies, including one conducted by Curry & Kasser in 2005, have highlighted the benefits of Mindful colouring-in. Their research indicates that engaging in colouring patterns and mandalas can induce meditative states and reduce feelings of anxiety.

To embark on this mindful journey, all you need is a colouring book and an assortment of coloured pencils, pens, or crayons.

Creative writing

Creative writing is a channel for unleashing our imagination. It can be a medium for articulating our thoughts and emotions. Writing can take various forms such as poetry, short stories, or plays.

Beyond its artistic expression, writing serves as a powerful tool to explore different perspectives on issues, enhance self-awareness, gain insights, and alleviate negative thoughts and emotions.

Resources for those interested in creative writing, such as books and short courses, are readily available. Additionally, creative writing groups in your local community might provide a supportive environment for honing your skills.

If the prospect of creative writing seems daunting, reflective journaling offers a more approachable alternative. If you’re new to journaling, seeking books on this topic, or looking for new journal ideas, you might want to explore some of my other blogs.

Calligraphy

Calligraphy is considered an art of writing. It encompasses a variety of different styles, ranging from the bold, blocky shapes of Gothic script to the graceful loops of Copperplate.

Engaging in calligraphy opens up a world of possibilities, as it can be pursued using various tools such as classic dip pens, pencils, paints, brush pens, or even a digital stylus.

What makes calligraphy truly captivating is the deliberate and unhurried approach to each stroke. This intentional process demands focus, transforming calligraphy into a meditative activity that not only refines one's writing skills but also offers a moment of serene creativity.

Art as a social activity

Consider checking out local spaces and workshops dedicated to enhancing well-being through creative mediums in your area. Organizations like 'RT Projects' in Durham are actively promoting mental health improvement through art, welcoming individuals of all abilities to participate.

Many towns, villages, and colleges host regular craft workshops, knitting groups, or creative writing courses, providing opportunities for you to engage with your creative side and boost your overall well-being.

Counselling

This blog was written by Melanie Hudson. I’m a face-to-face, online and telephone counsellor based in Durham.

If you’re struggling with challenging emotions, you might want to consider counselling.

If you have any questions or you want to book an initial session, please don’t hesitate to contact me.

Andrade, Jackie (2010) What does doodling do? Applied Cognitive Psychology, January 2010, Vol.24(1), pp.100-106

Curry, N.A., and Kasser, T. (2005). Can Coloring Mandalas Reduce Anxiety. Art Therapy: Journal of the American Art Therapy Association. 22(2) pp. 81-85