I am an immigrant, and when I first moved to a new country, I felt lost. Everything around me was unfamiliar, and I neither had a community nor the language skills to connect to people. It was a difficult time, full of uncertainty and emotional ups and downs. But in the middle of all that, I had something that helped me feel grounded: making art, especially working with clay and making pottery. Art became my safe space. There was something about how I could shape, mold, and transform the clay that reflected how I was adapting to my new environment and shaping my life.

Creating art helped me navigate my struggles, gave me a moment of calm, and made me feel like I belonged in my new home. Years later, I have kept this practice, which is still beneficial in my self-care routine as a mental health therapist.

Often, before I sit down to make art, I feel restless and lost. My mind races with thoughts, and I might feel powerless in the face of what I am emotionally holding. But the moment I start making art, I feel completely absorbed in the process. I sense that my inner critical voice has quieted down, and I can enjoy the freedom of play and creating. Afterward, I almost always feel accomplished and more in control. My art became a way for me to express myself beyond words, which was so essential at a time where things felt lost in translation and any language felt like it was incomplete for capturing my full experience. Sometimes, I would reflect on my creation through journaling or symbolic interpretation to check in with myself. Other times, I make things with my hands to keep busy. No matter what, art was always there for me.

Now, as an art therapist, I help others use creativity for self-discovery and healing. I believe art is a gentle, multi-dimensional way to explore emotions and navigate challenges. Creativity is universal. It has been part of human life for centuries, helping us tell stories, process experiences, and connect. That's why I encourage my clients to embrace creativity and play in their daily lives. It's not about making something beautiful but about giving yourself permission to explore, express, and try.

Why creativity as self-care?

When people think of self-care, they often picture activities like bubble baths, exercise, or setting boundaries. However, creativity is another powerful form of self-care that is often overlooked. Unlike passive relaxation, creativity engages all aspects of our being—our mind, body, and spirit—at once, which helps us feel present and balanced. Art offers a way to tune into ourselves, process emotions with tools beyond verbal expression, and feel nourished meaningfully.

Engaging in creative activities can reduce stress, improve mood, and give us a sense of accomplishment. Colors and forms allow us to express emotions that might be difficult to put into words, making art especially helpful for those dealing with stress, anxiety, and personal transitions.

Art is also an essential part of any culture. No culture in the world exists without the pursuit of art and creativity - whether song, painting, sculpting, gardening, or more. Tapping into art is a way of honoring ourselves as evolving cultural beings and nodding to the past, the present, and the future at the same time.

Lastly, art is a way of working through the trials and tribulations of being human at this time. It gives us another space, beyond the world of the rational, to work through difficult experiences, things that are deeply buried in our bodies and psyches. It offers us parameters for dealing with the limitless and often overwhelming things beyond our control. This helps us feel more stable and empowered, even through personal and collective changes.

The Specific Benefits of Art

These are some of the ways creative expression can help you:

Art releases and helps process emotions. Sometimes, it is hard to put feelings into words. That is where art comes in. Whether it is through painting, journaling, playing an instrument, or singing, expressing yourself through art allows emotions to be externalized and understood in a new way.
Art encourages mindfulness and being in the present moment. Making art requires you to be in the moment, making it a natural mindfulness practice. When coloring, sculpting, or knitting, the rhythmic nature of creative activities helps quiet anxious thoughts and bring a sense of calm.
Art boosts your confidence and self-esteem. The creative process is all about exploration. It shifts the focus from perfection to curiosity helping you develop self-compassion. Even if your final piece isn't exactly what you envisioned, the act of creating itself is an achievement. Over time, this builds confidence and reinforces your ability to bring ideas to life.
Art helps you connect to yourself. It can act as a mirror, reflecting emotions, desires, and thoughts you may not have been aware of. When we create freely and without overthinking, we often uncover insights about ourselves and what we need at the moment. This helps us build trust in ourselves in new ways as we uncover the way the answers are often already within us.

Simple ways to make creativity a self-care habit:

As with any practice, applying creativity to your daily life takes effort. Try these suggestions for making it a daily routine:

Set aside the judgment. One of the biggest obstacles to creativity is the belief that you need to make something "good." Let go of that expectation and focus on the joy of the process instead of the outcome.
Make time for your creative rituals just as you schedule exercise or meditation; set aside time for creative activities. Even five minutes of doodling, free writing, or swaying can make a difference over time.
Play and have fun. Finger paint instead of a brush, write with your non-dominant hand instead of your dominant one, or make a collage out of fruit stickers and food wrappers (this is junk journaling, and there are just so many videos online to watch and get ideas).
Check-in with yourself through art. If you are feeling overwhelmed or stuck, use creativity to explore "What colors match my mood today?" or "What kind of movement expresses my energy?" This can be a powerful way to tap into your emotions without needing to explain them in words.
Join a creative community. A writing group, art circle, or dance class can provide support, inspiration, and a sense of belonging. In the age of automation and remote working, being part of a community could be vital.

Existing in systems that require us to perform and be productive, reclaiming creativity as self-care can be a revolutionary act. Choosing to create simply because it nourishes our soul, not because it has to serve a purpose, can be a way of reclaiming lost part of ourselves. The most incredible part? Creativity is free and available to you at any moment. There is no need for fancy supplies, formal training, or an audience. All you need is the willingness to try and explore.

Creativity, in its essence, is a return to ourselves. It is a chance to disconnect, to listen to our inner voice, and to play freely. Next time you feel overwhelmed, reach fora pencil or an instrument—not to create something beautiful but to play and experiment.

Written by: Niloofar Alishahi, licensed creative arts therapist, board-certified