The last few years have been tough on our mental health.
We are only so unhappy for so many reasons.
A pandemic, rising cost of livingsocial and technological progress, one of the worst labor markets since the 2008 recession, political divisions and ongoing global conflicts are just a few examples.
Young people aged 16 to 24 are most affected by mental health problems, according to a 2024 report by health technology company Forth with Life. According to the report, 23.5% of young people describe their mental health as either poor or worse than ever.
This is just the number of reported cases.
Many people do not have access to mental health services or cannot afford medication or therapy. In some countries, there are even greater barriers to mental health treatment, such as a shortage of professionals and outdated policies.
Worse still, in some cultures, mental illness is considered a taboo or shameful subject.
Not many people can afford therapy, and even more are unable to talk to others about their problems. Source: AFP
South Asians have “a stronger sense of shame” than others, says Professor Dinesh Bhugra, a mental health expert at King’s College London. He found that many feared that admitting mental illness would prevent them from getting married, while some believed out of superstition that it was a punishment from God.
And besides, the therapy is expensive.
While the average cost of therapy varies worldwide, a meeting in the USA costs between $100 and $200. Some insurance plans cover mental health, but not all.
And not everyone can afford insurance, especially when they are students.
Is free therapy the solution?
Even with online resources and communities, free therapy is hard to come by, and like all unregulated medical services, it is no guarantee of success.
However, this does not mean that you resort to coping mechanisms such as alcohol and recreational drugs to deal with your emotions and stress.
One particularly effective coping mechanism—and a form of free therapy—is to encourage your creativity. And we have the science to back it up.
Expressing yourself in a group of like-minded people can increase your happiness. Source: AFP
What science says about creativity as a form of free therapy
Getting creative could make you happier and feel better, according to a 2024 study from leading research publisher Frontiers in Public Health.
Researchers at Anglia Ruskin University collected data from over 7,000 people as part of a survey. Their aim was to find out how creative arts and crafts affect subjective well-being, which includes areas such as anxiety, happiness, life satisfaction, self-esteem and loneliness.
The survey found that those who said they had engaged in a creative activity in the past year were happier than their non-crafty peers, with the happier percentage regularly engaging in creative activities such as sewing, painting, writing and more.
“Crafts and other artistic activities showed a significant impact on how important people’s lives were,” explained lead author Dr. Helen Keyes. “In fact, the impact of crafting was greater than that of employment. Not only does crafting give us a sense of achievement, it is also a meaningful way of self-expression. This is not always the case with employment.”
The study suggests that governments and national health services should consider funding and promoting creative activities such as arts, crafts and more. This could benefit vulnerable populations as part of a promotion and prevention approach to wellbeing and mental health.
Other studies come to the same conclusions.
The Journal of Positive Psychology supports these findings by stating that “spending time on creative goals during the day is associated with greater activation of positive emotions.”
“With our creativity, we can also practice letting go and releasing what might be toxic to our mind, heart, soul and body,” says Kim Nguyen, a clinician at Diverse Health.
So what creative activities can lead to free therapy?
Let’s explore.
Creativity can also be expressed through makeup, and this is just another method of free therapy. Source: AFP
There are no limits to creativity
Being creative means more than just doing arts and crafts or having the ability to create something new and original.
This could be learning a new language, gardening, going on a road trip, or enrolling in a yoga class. It could also be reading a new book, enjoying a movie, or putting together a new outfit for school or work. You could try sand painting, creating your own aquarium, learning how to use a lightsaber, or teaching yourself how to create stop motion animation.
It’s definitely not doomscrolling on social media unless you’re considering a creative comeback or diving deep into a topic of your choice.
Whatever your choice, try something new and different and get your creativity flowing.
All of this leads to better coordination, effective communication, critical thinking, and more.
These creative outlets also pave the way for building community and finding comfort with like-minded people. For example, taking a baking class is guaranteed to help you make friends and meet new people to talk to about similar interests. This leads to friendship, a support system, and a sense of belonging – all of which leads to a feeling of happiness.
After all, friendship is a form of free therapy. But that doesn’t mean you should treat your friends like therapists.
Even if we are not born as artists or innovators – or think we are not – we all have the energy, intelligence and discipline to develop our ability to express ourselves and be creative. Some even do it for a living.
Even professional athletes need a way to calm their minds. Source: AFP
Here are some ways that people around the world have used as a form of free therapy:
drawing
Stephen Wiltshire, a British architectural artist and autistic scholar, is known for his ability to draw a landscape from memory after seeing it just once. His most famous work to date is the 18-foot-long memory drawing of New York City, created after a 20-minute helicopter flight over the city.
Write
For Virginia Woolf, one of the most important modern authors of the 20th century, writing was a way to escape the mood swings that were a result of her bipolar disorder.
“I can only keep myself afloat,” Woolf observed, “by working. … As soon as I stop working, I feel that I am sinking deeper and deeper. And, as always, I feel that by sinking deeper still, I shall reach the truth.”
Dance
“After terrorizing ourselves with self-doubt, our only relief is to start moving again,” writes American dancer and choreographer Twyla Tharp in her book “Keep It Moving: Lessons for the Rest of Your Life.”
In the book, the two-time Emmy and Tony Award winner shares insights into how movement and dance helped her cope with the rollercoaster ride of life and how dancing was a means for her to maintain her mental and emotional health well into old age.
Knitting, sewing or crocheting
British Olympic diver Tom Daley, who caused a stir at the Tokyo Olympics when he was first spotted knitting, said: “(Knitting) has become a mindfulness exercise for me, a meditation, a source of calm and a way to escape the stresses of everyday life and especially of competing in the Olympic Games.”
Baking or cooking
“When I started baking, it was a distraction… and I got into it without realising that I enjoyed it or was any good at it,” said Nadiya Hussain, winner of the sixth season of “The Great British Bake Off”, in a BBC interview.
“Since then, it’s been my thing that helps me (when I’m sad or anxious), especially in the last five years. Baking has always been about therapy for me… It was never really about the cake.”
But it doesn’t matter what you do, how you do it, or how good you are at it. As long as you enjoy doing it, you’re doing it right, just like the people we listed above.
Admittedly, creativity is not a panacea for your problems
Although creative activity has the potential to increase well-being and happiness, many people view the creative field as a hellhole for tormented souls.
Maybe that was a bit dramatic. But the fact remains that many well-known creative people have suffered from mental disorders and substance abuse for much of their lives. Some have even died.
Think of Vincent Van Gogh, who suffered from severe depression and was institutionalized before committing suicide.
There was Kurt Cobain of Nirvana, who dedicated his life to his art while battling addiction, illness and depression.
The late Robin Williams, loved by many for his comedic performance, was dependent on drugs and alcohol early in his career and suffered from depression until his death.
Even the most creative souls among us have experienced their own dark days. They are not immune to their demons – sometimes we just can’t get up, no matter how hard we try.
Then we need help. And recognizing that is the first step to getting help.
If you’re at school, contact the school counsellor. If you’re at work, your manager should be the solution – unless they’re the one giving you problems, then go to the next level and ask for help. Otherwise, you can reach out to a good support network of friends or family, or seek help online from registered organisations.
Whatever it is, you are not alone.
