​Photo by Nubelson Fernandes on Unsplash

​As adults, we don’t always allow ourselves time to reflect on life and the thoughts and feelings that go along with it. Unfortunately, this lack of self-care can have a negative impact on your mental health which also impacts creativity. Much like the diary you kept under your bed as a teen, your journal or morning pages can be a safe haven, a place where you can gain clarity and control of your daily emotions instead of letting them rule your life. Once you allow journaling to become a habit, it can have a profound effect on your mental health and can help unblock your creative fllow. Here are 4 unexpected ways that journaling can transform your mental health and improve your creative life. 

Sleep Better: Getting a more restful night’s sleep is just one way that journaling can benefit your mental health. It’s common to carry a load of worry and stress to bed without even realizing you’re doing it. As your head hits the pillow, every problem and concern from the previous day comes to light making it impossible to sleep. When you start journaling or begin a morning pages practice and brain dump your problems, thoughts and feelings onto paper, it takes the weight off your shoulders and your mind, even if it’s only for the night. Pushing pause on those troublesome thoughts racing through your head can greatly improve how fast (and how well) you sleep each night. 

Self-Expression: Each and every person has a unique inner voice that sometimes gets lost in this crazy chaos called life. By hiding your feelings, not speaking your mind and consistently meetings other’s expectations over your own, you put yourself at risk of forgetting who and what you really are. Journaling can get you back on track by helping you dig deep and awaken a part of yourself that you’d long forgotten – feelings, emotions, likes, dislikes, dreams, goals and so much more. However, it’s not going to happen overnight - the key is to keep writing. Don’t censor yourself and don’t hold back from any thoughts or feelings that keep coming to the surface. Be transparent about your experiences and let your journal be a safe haven for your deepest desires and biggest dreams. Have some patience and you’ll find your way back to YOU in no time. 

Reduce Anxiety: If you’ve struggled with anxiety in the past, you know it can be debilitating when it comes to everyday life. Picking up the habit of journaling can be a great way to manage stress and relieve any anxious thoughts and feelings that come your way. Anxious feeling are often fueled by the uncertainly of what will happen, not so much by what is happening in the present moment. By writing down your worries, stressors, and fears you can delve into them at a deeper level and examine what is really going on beneath the surface.  This will help you challenge your thoughts, explore your true options and finally begin to flip the switch on your thinking so you can have a different outlook. Instead of letting anxiety rule you, get it off your chest, out of your head and onto paper. This is the perfect way to take back control and start living life on your own terms. 

Increase your Optimism: We live in a world where it’s easy to fall victim to the gloom and doom mentality without even realizing it. We take little things for granted and don’t give nearly enough credit to how beautiful our lives really are. Journaling can help you do just that. Putting pen to paper is a powerful way to shift your perspective and remind you to focus on the good in your life rather than the bad. Take time each day to write about a positive experience or simply take note of a couple things you’re grateful for. By doing this consistently, your journal will become a source of positive energy, a place where you can visit even on the worst of days to bring a smile to your face. 

Journaling can benefit you in more ways than one, especially when it comes to maintaining strong mental health and opening to your creative self expression. Putting pen to paper can set in motion a mindset shift that will positively impact your life for years to come. 

​We enjoy art and creative activities for a number of reasons.  Whether it is dancing, cooking, drawing, playing an instrument, we pursue these activities either as hobbies, professions or somewhere in between.  Humans have an innate need for self-expression and exercising our creativity is a way to do just that.  However, did you ever wonder if there was any specific health benefits of a creative practice? 

Science does support the notion that creative activities is healthy and can benefit us in a number of ways.   The article: What are the health benefits of being creative? in MedicalNewsToday.com, author Maria Cohaut identifies three major areas that creative activities helps us with – Mental Health, Improvement to Brain Functioning and Physical Benefits.

Mental Health – According to Cohaut, visual art such as drawing, painting or sculpture has been scientifically proven to help people with trauma.  The author states that “in a comprehensive article on The Connection between Art, Healing, and Public Health, Heather L. Stuckey and Jeremy Nobel say that "[a]rt helps people express experiences that are too difficult to put into words, such as a diagnosis of cancer."  She also adds that Stuckey and Nobel note that "[A]rtistic self-expression might contribute to maintenance or reconstruction of a positive identity."

Writing such as morning pages or a regular journaling practice also has mental health benefits.  There are a number of studies that exist that support the positive impact of expressive writing which requires participants to “narrate an event and explain how it affected” in assisting people in overcoming trauma and managing negative emotions.   “In much the same way as visual expression, this type of writing allows people to take negative situations that cannot be changed and integrate them into their life's story, creating meaning for events that left indelible marks — such as a medical diagnosis, a loved one's death, or a violent experience, “ states Cohaut.

I can share an example from my own life in regards to the power of expressive writing…this summer an idea came to me to create a chapbook of poems and prose I had been writing since early last year in response to a situation with someone I still hold very dear.  The situation ended up being devastating, leaving me with a lot of confused emotions and feelings.  Unlike other conflicts or endings, this one was very unique due to the history of my relationship with this person.  Instead of closure, I found myself the feeling the effects of this more and more intensely, partly due to the fact that the individual in question refused to communicate about seeking resolution. 

I found myself writing more and more and feeling more in control of my emotions.  I did not see this coming into a formal “project” like a chapbook, but I became more enamored with writing and using words to convey my confusion in a systematic way.  I started sharing a little of the poetry in open mics which received good responses.  I also started writing more often….recalling scenes, words, emotions, like from a movie or play that left a profound effect on me.  After sharing my thoughts with a few trusted friends, I was encouraged to write the material as collection of poems.  In this way, I could get what I felt out on paper, share it with the world and take control of the narrative for closure for myself, whether or not the individual in question ever sees or acknowledges it.

Brain Power:  It appears that music training, acting and writing (once again!) can provide benefits in the area of brain power.  Research has shown that in the area of writing, actually writing with a pen a paper versus typing can enhance learning and memorization.   It actually can help us learn at a faster rate as well.

Cohaut shared that a review published in 2014 ”suggests that individuals with musical training — such as those who learned how to play an instrument — have improved connectivity between the two hemispheres of their brains.”  

Did you know that play acting can actually help improve psychological well-being if pursued on a regular basis?  Cohaut shared that a study from 2004 “found that older individuals who were encouraged to participate in theater performances had improved psychological well-being after 4 weeks. They also exhibited better cognitive functioning. In particular, the participants experienced better word and listening recall, as well as improved problem-solving abilities.”

Physical Benefits: According to the author, the researchers Stuckey and Nobel stated that, "studies have shown that [...] individuals who have written about their own traumatic experiences exhibit statistically significant improvements in various measures of physical health, reductions in visits to physicians, and better immune system functioning.” Once again writing is a very effective method of reducing physical illness as well as mental health and enhanced brain functioning.

If you are like me, listening to music can put the mind at ease.  And there is scientific proof of that ability.  Cohaut shared that “music affects our brains in complex ways, stimulating the limbic system and moderating our response to stressful stimuli.”   In addition, listening to music "may help to restore effective functioning in the immune system partly via the actions of the amygdala and hypothalamus." These brain regions are implicated in mood regulation and hormonal processes, as well as in the body's inflammatory response” according to researchers Stuckey and Nobel.  

As we know, creative expression can also be very physical, such as dancing which has demonstrated benefits that can last a life time.  Cohaut shared that a study focusing on breast cancer survivors found that dancing “helped to improve shoulder function in participants, and that it had a positive impact on their body image.”  The ever popular Zumba dance based exercise routines have been shown in recent studies to improve blood pressure and triglyceride levels, “while previous studies linked aerobic dance with better weight management.”

As you consider keeping up with pursuing your chosen creative practice, remember that it cannot only serve as self-care, but it has many health benefits as well, supported by science. 

​Have you experienced health benefits from pursuing the arts or creative activities?  Share in the comments below!

​One of the most discouraging issues any creative has to face is the creative block.  One of the definitions I identify with regarding a creative block is what an article in GoodTherapy describes as  “the inability to access one’s internal creativity. People who are in engaged in creative activities or professions such as authors, actors, artists, dancers, etc. are often adversely affected by creative blocks….long stretches of uncreatively which can last for up to years..
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There are many things, which I have covered in previous blog posts that can lead to a creative block.  Some of these include

• Fear of rejection or failure
• Death of a loved one or end of a relationship
• A lack of financial support
• Self-doubt/self-criticism regarding ability & talent
• Repeated rejection of one's work
• The need for perfection

A few years ago, after the death of my father, I suffered through a two year creative block after a relatively fertile period of creating art.  It was frustrating not being able to be inspired to create and I questioned myself regarding whether or not I was really an artist.  Going through this time of grief was needed, but I didn’t understand that at the time.  It was only after the grieving process ended, I was able to find some inspiration from my loss and create something to honor my family legacy through art.   After that, I was able to make a series based on family images which became a series of mixed media work which was unique and interesting.
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How does one deal or overcome the creative block when it rears its ugly head in our creative life?  Here are some ideas and methods that I used to help me move past it in the past:

1. Artist’s Dates:  Yes, the tried and true method introduced by Julia Cameron in The Artist’s Way is one of the best ways to unblock you.  The Artist’s Date as defined by Julia Cameron “is a once-weekly, festive, solo expedition to explore something that interests you.”  The key of Artist’s Dates is that they must be done solo, ideally during at two hour period and have sense of “play” involved with it.   Some ideas that can be considered for Artist’s Dates include: spending time in nature with a journal, sketchbook, etc., see a good movie, attending a musical concert or play, hiking, moving your body: yoga, dancing, walking, visit an animal shelter or rescue and play with the animals there….so many things that can be done to lift your spirit and encourage a sense of play.
2. Invent or Reinvent Your Creative Space:  Sometimes when we revisit the place where we do our creative practice and change things up a bit helps.  I write about creating a “feel good” creative space here. 
3. Engage in a different creative activity:  I have found changing up what I indulge in creatively helps.  In the last year, when I felt a bit stagnant creatively, I started writing more…specifically poetry.  I even took it a bit further by performing some of my poetry in person at a local restaurant’s open mic night.  Whether or not it is considered “good” is not important to me, just the act of creating and sharing has helped me to keep a sense of play and wonder during times that I need to maintain my sense of creativity during dry periods.
4. Use the time to take a break and research your interests:  View the “down” time creatively.  See it as a way to take a break from your creative activity.  Don’t view it as a blocked period mentally….use it as a way to recharge.  Are there topics you been wanting to explore with your creative practice?  Use this time to do so….for example, has Native American rituals and customs been an interest of yours?  What about reading up on different tribes or visiting a reservation or an institution dedicated to the topic.
5.  Morning Pages:  Another tool from The Artist’s Way, morning Pages “are three pages of longhand, stream of consciousness writing, done first thing in the morning.”  I find that this three page mind dump every morning helps to clear the cobwebs and great ideas often surface that I would not ordinary think about as well as themes of areas I need to explore within myself, my creative practice or life in general.   A great example of how to make the morning pages work for you is this blog by Chris Winfield. 
6. If you are dealing with self-doubt or your inner critic, find a way to confront those voices. Here’s an exercise that might help using affirmations:

 
Think of who you know you want to cultivate within you as a creative.  Practice writing statements (in the affirmative) that describes who you are or becoming.
 
EXAMPLE:  I don’t know if I am truly the creative person want to be.
Affirmation:  I love and trust my creative gifts.
 
EXAMPLE:  I think I am a songwriter, but not sure if it is just in my head or if I’m that good.
Affirmation:  I am a talented and very gifted songwriter that is celebrated for my work.


If you facing depression or some kind of mental or physical illness, these tips may not work well for you and professional intervention via a therapist or physician may be the first step in dealing with the creative block you are facing. Take time to make a proper assessment of what is going on and what might be the source of your blockage before trying these or other tips to address it.

Have you tried other ways to unblock your creativity?  Share below!