Unlocking Creativity: To Help Reduce Overthinking, Anxiety, and Depression

In today's fast-paced world, many of us are trapped in cycles of overthinking, intellectualising, and analytical problem-solving. While these skills have their place, excessive reliance on logic and reason can leave us feeling disconnected from ourselves, anxious, and even depressed. When the mind is constantly engaged in problem-solving, it struggles to relax. This is where creativity comes in as a powerful counterbalance.

The Science Behind Creativity and Mental Well-Being

The brain is composed of different regions responsible for various functions.

When we over-intellectualise, we engage primarily the prefrontal cortex, specifically the dorsolateral prefrontal cortex (DLPFC), which governs logical reasoning, structured thought, and decision-making. While essential for daily functioning, this part of the brain can also contribute to rumination—the repetitive negative thought loops associated with anxiety and depression.

In contrast, creativity activates a broader network, including the right hemisphere, the default mode network (DMN), and parts of the temporal and parietal lobes. These areas help us make intuitive connections, explore abstract ideas, and enter a state of flow—the feeling of being completely immersed in an activity to the point where time seems to disappear.

Studies in neuroscience have shown that engaging in creative activities:

Reduces stress by decreasing activity in the amygdala, the brain’s fear center (Bolwerk et al., 2014).
Increases dopamine levels, improving mood and motivation (Kaimal et al., 2017).
Enhances neuroplasticity, allowing new ways of thinking and problem-solving (Beaty et al., 2018).
Lowers anxiety and depressive symptoms through mindful, immersive engagement (Stuckey & Nobel, 2010).

Why Creativity Helps Break the Overthinking Cycle

When engaged in a creative activity, the mind shifts from its usual structured thinking to a more free-flowing, spontaneous mode. This process naturally disrupts cycles of over-analysis and perfectionism. Instead of rigid problem-solving, the brain starts forming novel connections and associations, which can lead to greater insights and a sense of emotional release.

Unlike cognitive-based activities, creativity does not require linear thinking or a specific end goal. The emphasis is on process over perfection—something many who struggle with anxiety and depression find liberating.

Creative Activities to Try

To cultivate this balance, consider engaging in activities that encourage creative expression and presence. The goal is not to produce a masterpiece but to lose yourself in the process.

1. Painting or Drawing

Even if you don’t consider yourself an artist, the act of putting color on canvas or doodling patterns can be incredibly therapeutic. Studies have shown that art-making reduces cortisol (a stress hormone) and fosters a state of mindfulness (Kaimal et al., 2016).

2. DIY and Furniture Renovation

Working with your hands in a tangible, sensory way—such as painting furniture, building a shelf, or even gardening—grounds you in the present moment. The satisfaction of creating something functional can also boost self-esteem and provide a sense of accomplishment.

3. Tai Chi and Yoga

These movement-based practices combine body awareness, breath control, and flow—all of which help activate the right hemisphere and the DMN. Research has shown that Tai Chi and Yoga increase GABA (gamma-aminobutyric acid), a neurotransmitter that calms the nervous system and helps reduce anxiety (Streeter et al., 2010).

4. Journaling or Creative Writing

Writing freely without judgment or planning can help unlock deeper emotions and insights. A study by Pennebaker (1997) found that expressive writing improves mental health by helping individuals process emotions and make sense of their experiences.

5. Playing an Instrument or Singing

Music has been linked to increased dopamine levels and enhanced connectivity between brain regions. Whether you are strumming a guitar, drumming, or singing along to your favourite song, the rhythmic and melodic engagement helps quiet the overactive prefrontal cortex.

6. Guided Creative Relaxation

For those who struggle with letting go, guided relaxation exercises can help facilitate the transition from overthinking to creative flow. I have created an audio meditation designed to support relaxation and creative engagement.

You can listen to it here: Guided Meditation for Creativity and Relaxation.

How to Approach Creative Activities for Maximum Benefit

Let go of the outcome. The goal isn’t perfection but engagement.
Embrace the flow state. Choose an activity that allows you to lose track of time.
Make it a habit. Engage in a creative practice regularly to strengthen its positive effects.
Shift your mindset. Instead of "doing something productive," think of it as "doing something nourishing."

Final Thoughts

Creativity isn’t just for artists. It’s a natural and essential function of the human brain that can be harnessed to alleviate stress, reduce anxiety, and counteract depression. When we engage in activities that awaken the creative parts of our brain, we give ourselves the gift of mental clarity, emotional balance, and joy.

So, the next time you find yourself stuck in a loop of overthinking, step away from the problem, pick up a paintbrush, move your body, or simply let your mind wander. Your brain—and your well-being—will thank you for it.

References

Beaty, R. E., et al. (2018). "Robust prediction of individual creative ability from brain functional connectivity." PNAS, 115(5), 1087-1092. https://www.pnas.org/content/115/5/1087

Bolwerk, A., et al. (2014). "How art changes your brain: Functional connectivity changes associated with visual art production and cognitive art evaluation."

NeuroImage, 105, 166-173. https://doi.org/10.1016/j.neuroimage.2014.11.034

Kaimal, G., Ray, K., & Muniz, J. (2016). "Reduction of cortisol levels and participants' responses following art-making." Art Therapy, 33(2), 74-80. https://doi.org/10.1080/07421656.2016.1166832

Streeter, C. C., et al. (2010). "Effects of yoga versus walking on mood, anxiety, and brain GABA levels." Journal of Alternative and Complementary Medicine, 16(11), 1145-1152. https://doi.org/10.1089/acm.2010.0007

Pennebaker, J. W. (1997). "Writing about emotional experiences as a therapeutic process." Psychological Science, 8(3), 162-166.