When New York City resident Cindy Pham, 31, feels a wave of depression coming on, she often turns to writing as an outlet.
"It always makes me feel better, because it gives me a sense of accomplishment," Pham says. "At least there's this one thing that I feel I can own, and choose to spend my free time on."
Research suggests that artistic pursuits can ease symptoms. A 2024 review of several studies published in the International Journal of Mental Health Nursing found that people with depression who took part in visual arts therapy – activities such as drawing, painting, or sculpting – noticed significant improvement. A 2021 review of more than 400 studies published in Frontiers in Psychology found that art therapy can significantly improve symptoms of depression and anxiety.
"Creative outlets like art, music, theater, and dance can be powerful supports for depression because they work directly with the nervous system," says Jennifer King, DSW, co-director of the Center on Trauma and Adversity at Case Western Reserve University in Cleveland. "Creative practices offer gentle ways to reintroduce movement and expression when words are hard to access."
Saba Lurie, LMFT, ATR-BC, a licensed marriage and family therapist and board-certified art therapist in Los Angeles, agrees.
"When you're depressed, you feel stuck," she says. "Creativity gives you a different perspective. It's like suddenly being able to enter through a door that was sealed shut. It opens up your mind to allow for more flow and flexibility."
The Creativity-Depression Link
Although Pham wasn't diagnosed with depression until adulthood, the signs appeared as early as age 11. Creativity was something she instinctively turned to to manage those feelings, starting in elementary school. She wrote novelizations of her favorite video games, movies, and TV shows.
In middle school, she began to pen short fan fiction. In high school, she wrote longer fiction with elaborate characters, worlds, and storylines.
"I think having that gave me something to look forward to. And it was a nice reprieve from what I perceived to be, like, the mundane routines of everyday life," Pham says.
Depression fuels her creativity in more ways than one.
Her debut novel, The Secret World of Briar Rose, is a retelling of the classic fairy tale Sleeping Beauty. In Pham's version, the princess's slumber is an allegory for depression and suicidal ideation.
Ideas even come to Pham during talk therapy sessions.
"I will have some kind of revelation about how I'm coping with something … and I'll think, that's a really good thing to put for a character in my story," she says.
Creativity and Connection
Jillian Amodio, LMSW, a therapist in Annapolis, Maryland, began to use dance four years ago as a way to help manage both postpartum depression and seasonal affective disorder (SAD).
"As a therapist, I always tell my patients to move their bodies," she says. "But although I love outdoor walks and hikes, I felt like I needed something more, that would bring me into the community and allow me to be more social."
On a whim, she signed up for a beginner adult ballet class that helped her "be mindful and present." But Amodio also found that she enjoyed the social aspect.
"The other students and teacher were all kind, inclusive, and accepting," Amodio says. "It connected me to a community, so I felt less isolated."
When Amodio's mother went through her own bout of depression after a knee replacement, Amodio suggested the two sign up together for an adult salsa class. Now they meet for dinner each week and then head to class.
"We both now say it's the most beneficial thing we have done," says Amadio. "It's boosted our confidence, improved our mental health, and lowered our stress levels."
How Much Is Enough?
You don't have to do any of these creative activities for hours on end to see results.
"Even small 'doses' of movement or bouts of creativity can be enough to shift people's internal states," King says.
If you're not sure where to start, she recommends three to five minutes of something you enjoy. You could doodle or write a poem.
"I even advise people to do what's dubbed 'junk journals,' where they create a handmade book of receipts of items like tickets or receipts," King says.
Once you find an activity you enjoy, you can continue to do it on your own or take a class.
"If you can only squeeze in five minutes here or there, that's fine," King says. "That's enough stimulation to raise endorphins, and allow you to express your feelings."
Pham agrees. While she's made a career out of her creativity, she acknowledges that's not possible for everyone. But squeeze it in when you can, she urges.
"Everyone should always be open to engage in creative things, even if it's not practical," she says. "If it makes you happy or if it brings you joy, pursue it wholeheartedly."
