Well-being

Healing Through Creativity

2 February 2025
Article by Ilsa Joseph-Charles | 17 MIN READ

A journey of peace and self-discovery

Have you ever felt moved by a painting or lost in the rhythm of creating something with your own hands? If so, you’ve already experienced the powerful impact art and creativity can have on our emotions and well-being.

A landmark study published by the UK Department for Culture, Media and Sport (DCMS) in November 2024 confirmed this. It found that engaging with arts and culture – whether by creating or simply experiencing it – can significantly improve health, reduce stress, and even lower dependence on medication. The study quantified the impact, estimating that the well-being and economic benefits of arts engagement amount to an astonishing £8bn per year.

Better still, it found that, even occasional participation, such as attending an arts event every few months, can bring meaningful benefits.

So how can creativity support your well-being? This article explores simple ways to incorporate creative expression into your life, from simple daily activities to structured approaches like art therapy – no artistic experience necessary!

Enjoying an Exhibition, 2024 · Oliver Beers, Normandie Impressioniste · Rouen, France · © The Thomas-Ferdinand Gallery

"Each time I would do a performance, I would use it as a tool to actually deal with my emotions, to stage my feelings, and to go through the things I was afraid of."

— Marina Abramović

Art as a gateway

For those of us who don’t consider ourselves creative, knowing where to begin can feel overwhelming. One of the easiest way to connect to our own creativity and well-being however is to engage with that of others.

Throughout history, artists have turned to their craft not just for self-expression, but as a way to navigate pain, process emotions, and build resilience. Whether confronting physical illness, mental health challenges, or personal trauma, creativity has offered a space for healing and self-discovery.

Frida Kahlo and Donald Rodney both used their art to explore the realities of living with chronic illness. Kahlo’s deeply personal self-portraits laid bare her physical suffering and emotional struggles, transforming pain into striking visual narratives. Rodney, who lived with sickle cell anaemia, incorporated medical materials and personal history into his work, using creativity to reflect on identity, fragility, and the body’s limitations.

For some artists, creativity offers a form of refuge. Agnes Martin’s quiet, minimal compositions reflected her search for stillness and inner peace, a counterbalance to the challenges of living with schizophrenia. Through delicate grids and subtle colour shifts, she created spaces of order and serenity, providing a visual form of meditation.

Others, like Tracey Emin and Marina Abramović, have found strength in the raw honesty of their work. Emin has described painting as a force that makes her feel like a better person – an irresistible urge to express herself authentically. Pieces like “My Bed” (1998) offered raw insight into her battles with depression and personal relationships. Abramović, through endurance-based performances, pushes physical and emotional limits, using art as a means of self-exploration and transformation.

My Bed, 1998 · Tracey Emin · ©Tate

Marina Abramović, 2024 · © The Thomas-Ferdinand Gallery

Easy creative exercises for self-expression and well-being

Based on art therapy techniques, these simple exercises are designed to help unlock creativity, process emotions, and encourage mindfulness.

1. Stream-of-Consciousness Writing with a Twist

Set a timer for 10 minutes and write freely – no filtering, no overthinking. Let your thoughts flow onto the page without worrying about grammar, coherence, or structure. Once the timer stops, highlight three random words or phrases that stand out. Use these as a starting point to expand into a story, craft a poem, or develop a drawing.

This exercise helps bypass self-censorship and taps into the subconscious, where unexpected and meaningful ideas often emerge. Revisiting and building upon selected elements encourages creative exploration and fresh perspectives.

2. Doodle with Constraints

Choose a single shape – circles, triangles, wavy lines -or a simple theme, such as patterns, plants, or abstract faces. Set a timer for 5-10 minutes and let your hand move freely within this constraint, filling the page with overlapping lines, repeated forms, or spontaneous patterns.

Removing the pressure to create something ‘good,’ allows creativity to flow naturally. Constraints can then provide a surprising sense of freedom, helping new ideas emerge without the fear of making mistakes.

3. Found-Word Challenge

Flip through a book, magazine, or online article and pick 5–10 random words or phrases. Write them down, then challenge yourself to use them all in a short paragraph, poem, or as inspiration for a drawing.

By working with unexpected combinations, your brain is pushed to form creative connections it wouldn’t normally make. This exercise is great for overcoming creative blocks and generating fresh ideas.

4. Mindful Walking with a Sketchbook or Notebook

Take a short walk – whether through a park, around your neighbourhood, or even indoors if needed – and bring along a sketchbook or notebook. Pay attention to the small details around you: the texture of tree bark, shifting shadows, an unexpected sound. Pause occasionally to make a quick sketch or jot down a few descriptive words.

This practice encourages mindfulness, grounding you in the present moment. By observing and documenting your surroundings, you can reduce stress and enhancing your ability to see the world with fresh eyes.

Exploring art therapy: A structured approach to creativity and well-being

If you already enjoy creative activities, art therapy could be a natural next step, providing a more structured and therapeutic way to process emotions, navigate mental health challenges, and engage in deeper self-exploration.

The term “art therapy” was first coined in the 1940s by British artist Adrian Hill, who observed how drawing and painting aided his recovery from tuberculosis. Since then, it has become a recognised form of psychotherapy used in hospitals, mental health services, and community settings to support individuals coping with trauma, chronic illness, and psychological distress.

Art therapy encompasses several distinct approaches, each grounded in different therapeutic principles. Gaining insight into these methods can help you identify the approach that best aligns with your needs and personal healing journey.

1. Analytic Art Therapy

Rooted in Carl Jung’s analytical psychology, analytic art therapy focuses on exploring the unconscious mind through creative expression. In this approach, both the client and therapist engage with the created artwork to uncover hidden emotions, conflicts, and symbolic meanings. The process facilitates a dialogue between the conscious and unconscious, helping individuals make sense of their inner world.

This method is particularly beneficial for those seeking deep self-reflection and insight into their personal narratives. By interpreting the symbols and themes that emerge in their artwork, clients can gain a greater understanding of their emotions, patterns of behaviour, and subconscious thoughts.

2. Art Psychotherapy

Art psychotherapy combines traditional talk therapy with creative expression. Here, the therapist and client collaboratively analyse the artwork, using it as a starting point for discussion. The artwork acts as a tangible representation of the client’s thoughts and emotions, often revealing aspects of their experience that might be difficult to express verbally.

This approach is particularly effective for those who struggle to articulate their feelings through words alone. By bridging non-verbal and verbal communication, art psychotherapy can help individuals process trauma, express difficult emotions, and gain clarity on personal challenges in a supportive therapeutic setting.

3. Art as Therapy

This approach focuses on the healing power of the creative process itself, without the need for verbal analysis. Pioneered by Margaret Naumburg, art as therapy emphasises spontaneous artistic expression as a means of personal insight and emotional release.

Clients are encouraged to engage in art-making freely, allowing their subconscious to guide the process. The goal is not to analyse or interpret the work but to experience the act of creation as a form of self-exploration and stress relief. This makes it particularly accessible to those who may feel intimidated by traditional psychotherapy or prefer a more intuitive, self-directed approach.

Keep exercising that muscle

Many of us see creativity as a natural talent, something you’re either born with or not. But in reality, creativity is like any other skill: it can be nurtured, developed, and strengthened over time. While some may have a natural inclination for artistic expression, creativity itself is not exclusive – it’s a fundamental part of human experience, deeply connected to our health and well-being.

As author Ashley Ormon put it, “Creativity is the brain’s invisible muscle—that when used and exercised routinely—becomes better and stronger.”

Whether it’s sketching, writing, or immersing yourself in the creativity of others – through exhibitions, books, or learning about their lives and works – every small act of creativity strengthens that muscle.

A note on emotional well-being

If you are interested in learning more about art therapy or finding a licensed art therapist near you, we recommend going to the British Association of Art Therapists (BAAT) website. They offer information and resources on art therapy, as well as a directory of registered art therapists across the UK.

While creative exercises can be empowering and beneficial, it’s important to acknowledge that self-guided art therapy may bring up difficult emotions or memories. Art can be a powerful tool for self-reflection, but it’s not a substitute for professional support.

Always create in a safe and supportive space, and be mindful of your emotional well-being as you explore these activities. If you find yourself feeling overwhelmed or triggered, pause the exercise, reach out to a trusted support system, and seek professional guidance if needed.

Each of us all have different paths, needs and experiences, and taking care of ourselves along the way is crucial. We wish you the best of luck on this journey of self-discovery, may it be filled with curiosity, empathy, and fulfilment.