Science says some surprisingly simple creative outlets can instantly shift your mood—are you already doing any of them without realizing it?
When life feels heavy, I don’t always need a vacation or a drastic change of scenery. Sometimes, I just need to create something.
Whether it’s cooking a new dish, sketching badly in a notebook, or even humming a tune while doing the dishes, I’ve noticed my mood shifts almost instantly.
And I’m not the only one. Science backs up the idea that creative activities aren’t just hobbies—they’re real tools for boosting mental health.
Studies show they can lower stress hormones, spark joy, and even help us process difficult emotions.
Let’s look at eight creative outlets that can give you a lift, grounded in research and sprinkled with some lived experience.
1. Cooking
I’ll start with the one closest to my heart. During my years in the food and beverage industry, I learned that cooking isn’t just about feeding people—it’s about expression.
A 2016 study in the Journal of Positive Psychology found that people who engaged in small, creative tasks like cooking reported higher levels of happiness and relaxation the next day.
For me, experimenting with flavors feels like therapy. It’s the rhythm of chopping vegetables, the aroma filling the kitchen, and the pride of plating something beautiful—even if no one else sees it. Cooking takes us out of our heads and into the sensory world.
How to try it: Pick a recipe you’ve never attempted before, even if it’s simple. Cooking doesn’t have to mean a four-course dinner; it can be as easy as making a new sauce or experimenting with spices you rarely use.
2. Drawing or painting
You don’t have to be Picasso to enjoy the benefits of putting color on paper. Research from Drexel University showed that 75% of participants had lower levels of cortisol, the stress hormone, after just 45 minutes of art-making. No talent required.
The act itself matters more than the result. I once spent an evening doodling random shapes while listening to music, and it completely shifted my restless energy into calm focus. If you’ve got a pen and paper, you’ve got a way to reset your mood.
How to try it: Start with doodles. Grab a notebook, let your pen wander, and don’t worry about what it looks like. If you want something guided, adult coloring books are surprisingly effective.
3. Playing music
Music is one of those universal languages of emotion. Studies in Frontiers in Psychology have shown that listening to music can trigger dopamine release in the brain’s reward centers. Playing music adds an even deeper layer, giving your brain both rhythm and self-expression to feed on.
Personally, I can’t play more than a few piano chords without messing up, but even fumbling through them puts me in a lighter state. It’s like the brain doesn’t care how polished it sounds; it just loves the act of creating sound.
How to try it: Don’t have an instrument? Download a music app and try virtual keyboards or beat makers. Even humming along with a song you love counts.
4. Writing
When I read Rudá Iandê’s book Laughing in the Face of Chaos, one of his insights that stuck with me was:
“We live immersed in an ocean of stories, from the collective narratives that shape our societies to the personal tales that define our sense of self.”
Writing helps us tap into that ocean.
And it’s not just philosophy—science agrees. Expressive writing has been shown to reduce anxiety, improve mood, and even strengthen the immune system.
For me, journaling has turned stress into clarity more times than I can count. There’s something powerful about seeing your thoughts take shape on paper.
How to try it: Don’t overthink it. Set a timer for 10 minutes and write without editing yourself. You’ll be surprised what comes out once you bypass your inner critic.
5. Gardening
Not everyone has space for a garden, but even a few pots of herbs on a balcony can work wonders. A study in the Journal of Health Psychology found that gardening reduced cortisol and improved positive mood more than indoor reading did.
The process connects us to nature and rewards patience. Watching something grow under your care reminds you that progress doesn’t have to be rushed. I started with basil and mint, and now every time I pick leaves for a homemade pesto, it feels like a small victory.
How to try it: Start small. A pot of basil or mint in the kitchen is low-maintenance and rewarding. The bonus? Fresh herbs make your meals taste better.
6. Dancing
I’ll admit: I’m not the world’s best dancer. But I’ve never left a living-room dance session in a worse mood than when I started. Research in The Arts in Psychotherapy showed that dancing improves mood, lowers stress, and even increases social connection.
The beauty of dance is its freedom. No rules, no judgment, just movement. Sometimes, I throw on music while cooking (two pastimes combined) and let myself move however the rhythm dictates. Ten minutes later, I feel lighter.
How to try it: Put on a song you love and move for one track’s length. Don’t worry about how you look. If you prefer structure, try a free online Zumba or hip-hop class.
7. Photography
Photography is a pastime I picked up while traveling, and it changed the way I see the world. A study in the Journal of Personality and Social Psychology found that taking photos actually increases enjoyment of experiences because it deepens engagement.
The act of framing a shot makes you notice details you’d normally overlook—the way sunlight hits a wall, or the subtle colors in a plate of food. It’s mindfulness disguised as art. And scrolling back through your own photos can give you an instant mood boost on hard days.
How to try it: Take five minutes on your next walk to look for something worth photographing. Don’t focus on perfection—capture the ordinary in a way that feels personal.
8. Crafting
Finally, crafting—whether knitting, woodworking, or making homemade candles. Psychologists describe these as “behavioral activation” activities: hands-on, meaningful tasks proven to reduce symptoms of depression and improve self-esteem.
I once spent a rainy afternoon trying to build a small wooden tray (it turned out crooked, by the way). But despite the imperfections, I felt a deep satisfaction in creating something tangible with my hands. Crafting reminds us we’re capable of bringing ideas into reality.
How to try it: Pick a project that excites you but doesn’t overwhelm you. A candle kit, a simple scarf, or even a DIY repair counts.
The bottom line
Creative pastimes aren’t luxuries; they’re lifelines. They give us the ability to step out of stress, into flow, and reconnect with ourselves.
Whether it’s cooking a simple meal, scribbling in a notebook, or dancing in your kitchen, the science is clear: these small acts can have big impacts on how we feel.
And sometimes, the point isn’t to perfect a skill—it’s to remember, as Rudá Iandê puts it:
“When we let go of the need to be perfect, we free ourselves to live fully—embracing the mess, complexity, and richness of a life that’s delightfully real.”
So, the next time your mood needs a lift, try reaching for a brush, an instrument, or even a wooden spoon. The joy might surprise you.
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