80 Creative Outlets for Mental Health

Our daily lives are often quite busy, leading to a jumble of thoughts and feelings that can be taxing on our mental health. Whether it’s mental clutter, decision fatigue, or plain old stress, everyone needs a healthy outlet. This is where creative outlets for mental health really come into play. They allow us to flex our creative muscles and find healthy ways to express or redirect our feelings, especially on tough days and when dealing with negative emotions.

Here, we’ll explore 80 creative outlets for your mental health that you can easily incorporate into your routine.

What Are Creative Outlets?

A creative outlet is any activity that allows you to express your thoughts, feelings, and ideas in a more tangible way. Outlets are meant to encourage creation, exploration, and discovery that lead to personal development by allowing us to think outside the box and more critically. Additionally, these activities are a good way to relieve stress and promote enjoyment and creativity.

Creative outlets can come in many forms. They can be structured or unstructured; they can also be done individually or with a group. What makes creative outlets great for many people is that they do not require much artistic skill to be effective and enjoyable. Whether you opt to write in a journal, do a nature walk, or cook a new recipe, the value of creative outlets is in the process and not so much the outcome. You can reconnect with yourself, build confidence, and simply have fun.

Over time and the more you do these activities, they can become meaningful tools for self-reflection and lead to overall well-being.

How Creative Outlets Improve Mental Health

Creative outlets are enjoyable, but they are much more than that. They can also significantly benefit your mental health.

These activities give the brain structured ways to process emotions and reduce stress through self-expression. A recent study [*] highlights how creative activities can affect key regions in the brain associated with emotional regulation (including the medial prefrontal cortex and amygdala).

Participating in the visual arts has also shown measurable psychological effects. The same study cited above shows that art therapy and general art-making reduce stress hormones such as cortisol and improve mood and emotional resilience across individuals. For instance, young people in creative programs can express difficult emotions and bounce back from emotional distress. This illustrates how art can promote adaptive coping.

Other studies support findings beyond the theory on neural connections. Research on music engagement shows that listening to or making music is associated with improved quality of life, including reduced symptoms of depression and anxiety. This is likely due to music’s ability to activate emotional and reward circuits in the brain and to support social connections [*].

Dance has similar effects to music’s benefits on well-being. Studies have shown that dance movement therapy can decrease anxiety and depressive symptoms and can improve interpersonal skills and the overall quality of life [*].

Since creative expression engages neural pathways that support emotional regulation, it is an effective complement to traditional mental healthcare. Further research is recommended to explore these connections, but creative outlets are still an accessible and evidence-based way to promote psychological well-being.

80 Creative Outlets for Mental Health

Creative outlets aren’t limited to a single activity. Here are several creative outlets you can explore.

Art & Craft Activities

Art and craft activities are among the easiest ways to get started if you're looking for a creative outlet. There are many options, including:

• Sketching or doodling
• Coloring
• Painting
• Crocheting
• Scrapbooking
• Embroidery
• Sewing
• Pottery
• Origami
• Tie-dye

Writing & Expression Activities

Writing is an excellent, flexible activity that is practically limitless, limited only by your imagination. Here are some writing and expression activities you can try:

• Free-form journaling
• Creative writing
• Letter writing
• Blogging
• Morning pages
• Mandala drawing
• Poetry scavenger hunt
• Comic strips
• Prompt journaling
• Found poetry

Music & Rhythm Activities

Music and rhythm help us tap into our emotions and provide a safe, creative, nonverbal, and fun outlet for expressing those feelings. Here are some activities you can do that involve music and rhythm.

• Body percussion
• Draw what you hear
• Found instruments
• Lyric writing
• Call and response rhythm game
• Found instruments
• Musical chairs
• Rhythm dancing
• Drum circles
• Singing in a group or choir

Movement & Physical Expression

Physical expression allows us to move our bodies to de-stress and enjoy. Here are some activities you can try:

• Dance parties
• Yoga
• Stretching
• Pilates
• Obstacle course racing
• Maze
• Freeze dancing
• Taichi
• Running or jogging
• Cycling

Play-Based Creative Outlets

Learning to play, whether you’re an adult or a child, is essential to maintaining a sense of fun and enjoyment when you de-stress or solve problems. Here are some play-based creative outlets for you to try:

• Collage making
• Modeling
• Sculpture making
• Role-playing
• Building forts and dens
• Pretend play with toys or objects
• Puppet play
• Building or construction activities (e.g., with LEGO blocks)
• Dramatic dress up
• Simple play

Sensory Activities

Sensory activities are a great way to engage several senses and build more brain connections. Here are some sensory activities that are fun to try:

• Simple science experiments (e.g., DIY baking soda volcano)
• Cooking or baking
• Finger painting or hand printing
• Sensory bins or trays
• Glitter jar
• Create your own slime
• Painting on different surfaces
• Homemade musical instruments
• Play with scented materials
• Textured collage making

Nature & Outdoor

There’s nothing quite like breathing in the fresh air of the outdoors. Here are creative outlets that encourage time in nature:

• Gardening
• Landscaping
• Hiking
• Bird watching
• Picnics
• Treasure hunting
• Fishing
• Camping
• Flower pressing
• Nature collage

Social & Group Creative Outlets

Group activities can make your creative outlets more engaging and foster a sense of community. Here are some social and group creative outlets for you to try:

• Group art class
• Hosting a craft or DIY night
• Paint and sip events
• Group cooking or baking classes
• Group dance classes
• Karaoke night
• Escape room challenges
• Themed parties
• Board game nights
• Group singing classes or choir participation

The Bottom Line

The fast pace of daily life makes it easy to fall into the trap of being caught up in the grind, which leaves little to no room for creativity or self-expression. Spending even a few minutes on any of the creative outlets for mental health listed above can improve your mental and overall well-being. Whether it’s physical activity or arts and crafts, it's essential to have a healthy, productive outlet.

Check out our coloring worksheets for art and craft outlets. You can also look at our free mental health worksheets to check in with your mental state after trying any of the creative outlets above.

References:

1. Barnett K & Vasiu F. How the arts heal: a review of the neural mechanisms behind the therapeutic effects of creative arts on mental and physical health. 2 October 2024.
2. Gustavson D, Coleman P, Iversen J, et al. Mental health and music engagement: review, framework, and guidelines for future studies. 22 June 2021.
3. Koch S, Riege R, Tisborn K, et al. Effects of Dance Movement Therapy and Dance on Health-Related Psychological Outcomes. A Meta-Analysis Update. 20 August 2019.