Who would have thought that being the one kid who could start the boondoggle lanyards at summer camp would ultimately lead to a more regulated nervous system when crafting later on in life? Huh. Fascinating.

It turns out that those seemingly simple and, dare I say, "boring" hobbies we picked up as kids or young adults might be more powerful than we ever imagined. From friendship bracelets to crochet, from coloring books to origami, these crafts aren't just a silly, little way to pass the time – they actually have the potential to be active tools in our mental health and well-being journeys.

Research[1] has shown that crafting, regardless of the medium chosen, can make a real difference for our mental well-being. It's not just about creating a tangible final product; but it's about what happens in our brains while we're focusing deeply on the task at hand. In these deep brain states, crafting has been shown to boost mood, improve self-confidence, reduce stress, and even fight back against depressive symptoms. For those battling chronic mental health conditions like PTSD, anxiety disorders, depression, insomnia, or chronic pain, the ability to incorporate crafting into their lives has, in some cases, led to a noticeable reduction in those symptoms.

Okay, Okay. But how does it really work? Well, crafting can in a sense create or foster a situation very similar to a meditative state. When you become engrossed in the craft at hand, you find yourself fully present in that moment. Time seems to stand still, and in some cases, the constant stressors of daily life can fade into the background a little. This is called a “Flow State” and not only is it a brain break, but it also stimulates the production of dopamine–the brain's "feel-good" neurotransmitter that is responsible for pleasure and enjoyment. So like, crafting brings you the good brain juice!

Today, we’re diving into how simple crafting can become a powerful coping skill in your mental health healing journey. So get ready to learn a teensy bit more about the science behind crafting's mental health benefits and hear my own personal experiences with crafting, and we’ll wrap it up with some practical tips for incorporating crafting into your own life.

The Science Behind Crafting and Mental Health

So, remember that "flow state" we just talked about? Well, our brains actually love it when we are in a flow state. When we're able to get in the zone, crafting away, our brains are at their happiest. Mostly because, studies have shown that the flow state can in turn lower our heart rates, decrease blood pressure, and even reduce our level of cortisol (the stress hormone)[2]. This means crafting is like a chill pill for our body and brains but way more fun than swallowing pills. 

But also, remember that crafting is also a way to get dopamine too. We usually get a hit of dopamine every time we complete a step or finish a project. So like, for my ADHD crafters, this is a fabulous way to stay motivated to continue with that project!

Oh, and get this, regularly engaging in your flow state through crafting will over time actually create new neural pathways[3]. So, by sticking to your daily/weekly temperature blanket, you're physically rewiring your brain to be happier and more resilient. How cool is that?

So the next time someone off-handedly tells you that your “yarn addiction” is "just a hobby," you can clapback and inform them that you're really in the process of engaging in some serious brain rewiring and resiliency building. 

My Personal Experience: Crochet and Eating Disorder Recovery

Now, let me tell you a little bit about how crafting–in particular, crocheting–really showed up for me in my recovery from my eating disorder. Prior to going to formal treatment I had crocheted before. I had made a few beanies and some stuffed animals. I wasn’t a pro, but I liked to do it when I had other things going on around me as a way to regulate my feelings and nervous system (not that I knew that’s what I was really doing). 

However, when I got to treatment and saw that several other people there were also crocheting during group therapy, on the couch in the evenings, in the backyard during breaks, etc. I picked back up my hook and reincorporated it into my routine. During my time in treatment I crocheted several, I mean several, projects. In particular, I crocheted over ninety hexagons to be made into a queen size blanket eventually. 

The ability to chill out my mind by doing something repetitive and calming with my hands during high-intensity situations or even low key situations was extremely beneficial to my mental health. And to this day, when I am in a meeting that feels high-intensity or where I need to zone out just a tiny bit, I will bring my crocheting or another hands-on activity with me to take some stress out of the situation. 

It’s really cool to know what I know now, that I was actually rewiring my brain by giving it a way to deal more passively with hard thoughts. I didn’t have to combat the traumatic feelings or overwhelming urges with my entire body because the continued movement and brain relaxation were both there to help me!

Whenever I speak to someone going into some form of treatment nowadays I always, always recommend they take with them some form of crafting project, art, coloring books, or something similar—as a way to take the edge off of what is a hard and challenging treatment process.

Simple Crafts as Coping Skills

I wanted to share some ideas for simple crafts you can do or learn to do relatively easily. There is no need to worry about perfectionism here. The point of crafting is almost always on having fun and making a thing—not on how good that thing is or how perfect it looks in the end!

1. Crocheting: We've talked about this one already, but it's worth mentioning again. All you need is a hook and some yarn, and you're good to go!
   

2. Coloring: Remember how fun coloring books were as a kid? Turns out, they're still awesome as an adult. Plus, no absolutely no artistic skills are required!
   

3. Knitting: It’s just like a cousin to crocheting. Knitting can also be super soothing. You might end up with a cozy scarf at the end!
   

4. Paint by Number: For those who want to feel like an artist without the pressure. It's like coloring, but fancy. I also just found out there’s “Sticker-by-number” books this past month and I absolutely have one already!
   

5. Diamond Art: Ever wanted to bedazzle... everything? This might be your jam. It's like a sparkly, stick-on puzzle.
   

6. Origami: This is all about turning simple pieces of paper into just about anything. It's magic, but with more creases.

Crafts don’t have to just be for when you're chilling on your couch. They can be used in all kinds of situations. And especially when using them as coping mechanisms, it’s perfectly fine to break them out in environments where emotions are running high or when you just need a break.

I also feel like I have to say this…because I know who I am and I’m sure there are many others like me out there! Try not to put too much pressure on yourself to craft every day. That's actually a surefire way to turn a once fun hobby into a nagging chore right away. You can instead, aim to do it when you have time or just when you want to. Doing something weekly or whenever you can is just fine. Remember, that crafting is not adding to your stress.

Getting Started with Crafting

Last but not least, how do you get started with crafting? I’m going to link you to some of my favorite creators and places to find craft patterns, ideas and more!

My Favorite Crafty Creators:

• @CraftingInGlory

• @Crafty_Mama_Mir

• @Cowely.Crochet

• @ArtsyMadWoman

• @TinyMakesThings

My Go-To Places for Craft Resources:

• Ravelry - A free website of patterns and information for kitters, crocheters and fibre artists

• The Foil-By-Number Sticker Book I found in Walgreens

• Crafting In Glory’s Patterns

• Crafty Mama Mir’s Patterns

• The best place to learn the basics of crocheting is to start on YouTube and go from there. Something like “how to make a chain stitch” and just start

• The Cutest Coloring Books on Amazon

Final Thoughts

I really want to wrap this up by reminding you all that there is a surprising power in what most people consider to be "boring" hobbies. And how these “silly little activities” can actually become hardy, secret weapons in your mental health tool chest. From summer camp crafts to coping with life's challenges, it is obvious that creativity isn't just for fun – it's for healing, too.

You don't need to be a master artist in any way, shape, or form. Whether you're crocheting, coloring, or creating origami animals, the goal is to give your brain a break and your hands something soothing to do.

So, here's my challenge to you: pick a craft, any craft. Give it a try next time you're feeling overwhelmed or anxious. You might be surprised at how much a little creativity can boost your well-being.

Now, if you'll excuse me, I have a date with some yarn and a crochet hook. Happy crafting, everyone!

~~~

If you're looking for other articles I've written for QueerPsych, you can find them here! Or, if you want to talk more about this topic, I'd be happy to chat with you in my DMs on Instagram. You can find me at @thefriendineverwanted.

Resources Cited:

[1]Spectrum Health & Human Services: The Unexpected Benefits of Crafting

[2]Healthline: How Meditation Benefits Your Mind and Body

[3]Zen Founder: Want Flow? Mindful Exercise Enhances Focus, Pleasure, and Creativity