In today’s fast-paced world, many of us struggle with anxiety at some point in our lives.
While there are lots of ways to manage it, one simple but powerful method is getting hands-on. Whether it’s painting, gardening, baking, or building something, using our hands can have a surprisingly calming effect and help us feel more grounded. Here, we’ll look at why activities that occupy our hands can relieve anxiety, the science behind it, and how these kinds of tasks are closely linked to mindfulness.
Turns out, keeping your hands busy might just be the trick to keeping your mind at ease!
Doing things with your hands – like crafting, gardening, or playing an instrument – can do wonders for your mental health. In fact, research from Frontiers in Public Health shows that getting creative can lift your mood and make you feel more satisfied with life. When we focus on tasks that involve our hands, it helps take our minds off worries and brings about a sense of calm and focus.
These activities don’t just feel good, they actually help your body relax! According to research, simple things like the feel of clay while sculpting or soil while planting, can help ease feelings of anxiety and even reduce physical pain. That’s because hands-on activities send calming signals to your nervous system, reducing the body’s stress response to bring on a sense of peace. It’s the healthiest form of distraction, and one highly encouraged!
Mindfulness is all about paying attention to the here and now and really being present in whatever you’re doing. And yes, one of the easiest ways to do this is by getting stuck into something manual; something so engaging that all your attention diverts to the craft in your fingertips. Whether it’s painting, baking, knitting, gardening or even DIY, using your hands helps your mind concentrate on the task in front of you, rather than letting it wander to worries or stress.
These kinds of activities often lead to what’s known as a “flow” state – when you’re fully absorbed in what you’re doing, and time just seems to fly by. It’s a lot like mindfulness, where your mind is calm and focused, and outside distractions fade away.
The NHS says mindfulness can help with things like stress, anxiety and depression. So, by doing hands-on tasks that keep your mind in the moment, you’re not only being creative and productive, you’re also giving your mental health a boost.
Not sure what hobby will get you into that state of deep concentration? Here are a few that many people find helpful for easing anxiety:
Whether it’s knitting, painting, colouring, or making something from clay, being creative with your hands can help you relax and focus. The Crafts Council has shared how crafting can ease symptoms of anxiety and depression by offering a calming break from daily worries, highlighting benefits for schizophrenic, dementia and general anxiety sufferers.
Spending time with plants, whether you’ve got a garden, a few pots, or even a windowsill herb box, can be incredibly relaxing. The simple, repetitive jobs like planting, watering, or pruning help you slow down and be present in the moment.
Making food from scratch is a great way to focus your mind. Measuring, mixing, and keeping an eye on the oven means you’re fully engaged – and the bonus is you get something tasty at the end! With studies finding signs of reduced anxiety and increased happiness in participants, baking and cooking can be surprisingly meditative processes that come with a real sense of satisfaction and accomplishment.
Practising music helps shift your focus away from anxious thoughts. It takes coordination and concentration, and it can be really rewarding when you notice progress – even if it’s just mastering a few notes or chords.
There’s something very satisfying about making something with your hands. Whether it’s putting up a shelf or building that piece of IKEA furniture you’ve been procrastinating on, working on a DIY task gives you a clear goal, boosts confidence, and can be a healthy way to release nervous energy.
Getting stuck into something with your hands doesn’t just help in the moment, it can actually boost your well-being in the long run too. Here’s how:
Doing things that involve your hands, like building, fixing, or creating, can give your brain a workout too by stimulating neural pathways. These tasks can help keep your mind active and may even reduce the risk of cognitive decline as we get older.
Whether it’s joining a craft group or cooking with friends, these activities can help you build social connections – something that’s so important and yet, so often overlooked when it comes to our mental health!
Lots of hands-on tasks involve gentle, repetitive movements – like painting, knitting, or planting seeds. These can have a calming, almost meditative effect and help in lowering cortisol levels after an especially busy day.
Finishing a project, no matter how big or small, feels great. Whether you’ve baked a cake or written a poem, seeing what you’ve made can leave you feeling proud, plus you have a tangible reward to show for it!
It’s easy to spend time scrolling on our phones, especially when life feels busy. But setting aside the time to cook, craft or create doesn’t have to be time-consuming or expensive, and a little goes a long way for your well-being. Here are some easy ways to get started:
Adding hands-on activities to our daily routines can be a really helpful way to manage anxiety. When we understand why these types of activities work – and how they help us stay present and mindful – it becomes easier to make them part of everyday life. Whether it’s crafting, gardening, or playing an instrument, these kinds of tasks support a more balanced lifestyle, naturally increase dopamine in a steady, healthy way without the spikes and crashes that can leave us feeling worse later, and generally, help us feel better in ourselves.
Arts and crafts improves your mental health as much as having a job, scientists find
Touch can reduce pain, depression and anxiety, say researchers | Medical research | The Guardian
The effects of crafts‐based interventions on mental health and well‐being: A systematic review – PMC
Flow state: Definition, examples, and how to achieve it
8 things to do with your hands when you feel anxious – Rest Less
4 reasons craft is good for your mental health
Baking bread reduces anxiety, study finds | News | British Baker
