Mental Health and Hobbies
How Hobbies Can Help Your Mental Health
We all have that one thing we love to do in our spare time—whether it’s painting, gardening, playing an instrument, or just reading a good book. But did you know that hobbies don’t just help pass the time? They can also play a huge role in improving our mental health. From lowering stress levels to boosting mood and keeping our brains sharp, hobbies are much more than just fun activities. This blog will explore how hobbies can have a big impact on your mental well-being, based on the latest research.
Hobbies and Stress Relief
One of the biggest ways hobbies can help our mental health is by reducing stress. Life can be pretty stressful, and sometimes it feels like there’s no way to escape all the worries and pressures. But engaging in hobbies gives us a break from those stressors. Research has shown that when people do something they enjoy, like knitting, painting, or even cooking, their stress levels go down (Dunn et al., 2018). In fact, taking time for hobbies can lower cortisol, the stress hormone, in the body (Kabat-Zinn, 2003). This means that hobbies can help us relax, recharge, and feel more at ease.
When we focus on something we enjoy, our minds are distracted from the daily stresses that can make us anxious. For example, when people immerse themselves in activities like gardening or crafting, they experience something called “flow” (Csikszentmihalyi, 1990). Flow is that feeling when you’re so involved in what you’re doing that you lose track of time and forget about everything else. This state of mind helps people let go of worries and enjoy the present moment, which can reduce feelings of anxiety and tension (Thompson & McDonald, 2019).
Hobbies Boost Your Mood
Hobbies don’t just help us feel less stressed—they can also make us feel happier. Many hobbies involve activities that trigger the release of dopamine and serotonin—two brain chemicals that are linked to happiness (Steptoe et al., 2013). When we do something we love, our brain rewards us by making us feel good.
For example, when you finish a creative project, whether it’s writing, drawing, or even solving a puzzle, you experience a sense of accomplishment. That feeling of completing something can give a real boost to your self-esteem and mood (Csikszentmihalyi, 1990). In fact, studies have found that people who regularly engage in enjoyable activities tend to feel happier overall (Harris, 2015). So, the next time you finish a knitting project or bake a cake, don’t just pat yourself on the back for the end result—recognize that the process itself is a great mood booster.
Hobbies and Mental Health Disorders
For those dealing with mental health challenges like anxiety or depression, hobbies can be especially helpful. People with depression, for example, often struggle with low energy and lack of motivation, which can make it hard to engage in anything at all. But doing something creative, like painting or writing, can be an effective way to express difficult feelings (Rosen et al., 2014). These activities provide a healthy outlet for emotions, which can help ease the burden of depression and anxiety.
Similarly, hobbies that help people stay active, like dancing or gardening, can also have a positive impact on mental health. Physical activity releases endorphins, which are chemicals in the brain that help us feel happier and less stressed (Steptoe et al., 2013). Even a simple walk in the park can improve your mood. Plus, staying active helps keep both your body and mind in good shape, reducing feelings of worry and sadness.
Hobbies Keep Your Brain Sharp
It’s not just emotional benefits that hobbies offer—they can also help keep your brain sharp. Engaging in activities that challenge the brain, like playing chess, solving puzzles, or learning a new skill, has been shown to improve cognitive function and memory (Bates et al., 2017). As we get older, keeping our minds active is important for preventing cognitive decline, and hobbies can be a fun way to do that. Older adults who engage in mentally stimulating activities have been found to experience fewer problems with memory and thinking (Park et al., 2014).
This means that hobbies like reading, doing crosswords, or learning a new language aren’t just fun—they’re actually good for your brain. They help keep your cognitive abilities in top shape, which can have a lasting impact on your overall mental health as you age.
Hobbies and Social Connections
Another great thing about hobbies is that they can help us connect with others. Many hobbies, like joining a book club, playing sports, or volunteering, involve interacting with other people. Having a strong social support system is crucial for mental well-being because it can help protect against feelings of loneliness and isolation, which are linked to depression and anxiety (Cohen & Wills, 1985).
For example, if you’re part of a hobby group or team, you can bond with others over shared interests, which makes you feel connected and supported. Social support plays a big role in mental health by helping people cope with stress and life challenges (Lambert et al., 2018). So, if you’re looking to improve your mental health, joining a group activity related to a hobby could be a great way to meet new people and build meaningful relationships.
Overcoming Barriers to Hobbies
Despite all the benefits hobbies offer, many people find it difficult to make time for them. Sometimes, it’s a lack of motivation or energy, especially for those dealing with mental health issues. But it’s important to remember that you don’t have to start with big, complicated projects. You can begin with simple activities, like taking a walk, doing some sketching, or trying out a new recipe. Even small hobbies can have a positive impact on your mental health (Martínez-Álvarez et al., 2021).
The key is to find something you genuinely enjoy, and remember that it’s okay to take small steps. The important part is just starting.
Hobbies are much more than just ways to pass the time—they’re powerful tools for improving mental health. Whether you’re looking to reduce stress, improve your mood, stay sharp, or connect with others, hobbies offer a fun and accessible way to boost your well-being. The research is clear: making time for activities that bring you joy can have a positive impact on your mental health, and it’s never too late to start. So, go ahead—pick up that paintbrush, grab your favorite book, or start a new project today!
Bates, C. L., Vick, S. E., & Newkirk, E. R. (2017). The effects of hobbies on cognitive functioning in older adults: A systematic review. Journal of Applied Gerontology, 36(1), 12-33. https://doi.org/10.1177/0733464814549282
Csikszentmihalyi, M. (1990). Flow: The Psychology of Optimal Experience. Harper & Row.
Cohen, S., & Wills, T. A. (1985). Stress, social support, and the buffering hypothesis. Psychological Bulletin, 98(2), 310–357. https://doi.org/10.1037/0033-2909.98.2.310
Dunn, B. D., Dodd, J. M., & Gutierrez, A. (2018). Hobbies as a therapeutic intervention for managing anxiety. Journal of Anxiety Disorders, 55, 50-60. https://doi.org/10.1016/j.janxdis.2017.12.003
Harris, M. (2015). The benefits of creative hobbies for mental health. Journal of Health Psychology, 20(4), 496-503. https://doi.org/10.1177/1359105313511407
Kabat-Zinn, J. (2003). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. Delta.
Lambert, L., Taylor, R., & Nichols, P. (2018). Social connectedness as a buffer for mental health. Journal of Social and Clinical Psychology, 37(9), 789-807. https://doi.org/10.1521/jscp.2018.37.9.789
Park, D. C., Lautenschlager, G., & Hedden, T. (2014). The impact of mental activity on aging and cognition. Journal of Aging and Health, 26(6), 845-858. https://doi.org/10.1177/0898264314544212
Rosen, S., et al. (2014). The therapeutic effects of creative hobbies on depressive symptoms. Journal of Mental Health, 23(2), 93-101. https://doi.org/10.3109/09638237.2014.925965
Steptoe, A., Deaton, A., & Stone, A. A. (2013). Subjective well-being, health, and aging. The Lancet, 380(9856), 1166-1172. https://doi.org/10.1016/S0140-6736(12)61489-0
Thompson, R., & McDonald, S. (2019). The impact of hobby participation on stress levels. Psychological Reports, 124(1), 150-165. https://doi.org/10.1177/0033294118785076
