Finding a hobby can be a great way to add some fun and excitement to your life. But it can also restore calm by reducing negative thoughts and feelings, making you feel better in the present moment. Hobbies that can reduce anxiety and negative thoughts tend to involve repetitive motions and sounds as they calm your nervous system by lowering your blood pressure.
The Cambridge Dictionary cites “a hobby is an activity that someone does for pleasure when they are not working. It is an activity or interest pursued for pleasure or relaxation and not as a main occupation”.
When we take part in a hobby that we enjoy, chemical messengers in the brain are released, such as dopamine, a chemical which helps us feel pleasure.
These chemicals can make us want to do the hobby again, and feel more motivated to do so. Therefore, even though we may not feel motivated in the beginning to spend time on a hobby, once we have started it and feel the associated pleasure, this will kick-start our reward system and motivate us to do it again.
How to choose a hobby?
But how do you choose a hobby that suits you? One way to start is to think back to what you enjoyed doing as a kid in your spare time. Maybe you loved drawing, taking pleasure in a creative outlet. Maybe it was playing a musical instrument, reading, or building things. Whatever it was, chances are it brought you joy and satisfaction. It probably still would if you gave it a try.
Sometimes we lose touch with our childhood passions as we grow up and we trade time that was spent on our hobbies for other things such as careers or raising a family.
You may think that hobbies are not important or that we don’t have time for them. But hobbies can have many benefits for our well-being, such as reducing stress, improving mood, boosting creativity, and making us happier.
If you’re unsure which hobby to try, write a list of all of the things that used to bring you joy when you were younger. This was a time when you were encouraged to explore your interests.
Whether your time was spent playing outside or drawing, these moments aren’t seen as wasted, but a form of expression. The things you were doing then would probably bring you the same satisfaction.
I loved painting and drawing as a child, spending hours sketching and drawing landscapes near my house. I still get a lot of enjoyment from painting, and I love nothing more than spending time with my son drawing and colouring.
Music was another passion. Starting with the recorder (sorry mum!) and then moving onto the clarinet and piano as I got older. I could spend hours and hours in my room practicing. I think about starting up piano lessons a lot – another thing on my ‘to do’ list.
Choose hobbies that reduce anxiety
Remember, when choosing a hobby, it’s important to pick one that won’t increase your anxiety. For example, if you’re nervous about your financial situation, you will probably want to steer clear of activities that necessitate a large investment to get started.
UK Rehab advise to think about the root cause of your anxiety and don’t pick a hobby that’s going to add to that.
Hobbies that will reduce anxiety and negative thoughts include the following:
Crafting for relaxation
Crafting is a form of creative expression that can have positive effects on mental health and well-being. Being involved in a creative activity can help
Vintage crafts have had a resurgence in recent years. What was once thought of as ‘old fashioned’ is now thought of as cool. We are now a nation of makers!
A friend I used to live with thought I was strange for crocheting a blanket. He would ask why I would spend so much time doing that when I could buy it. He didn’t understand the enjoyment I got making it and the sense of accomplishment when it was complete.
There are many different types of crafts that you could try you hand at. From patchwork to candle-making to embroidery, there’s something for everyone.
I’ve tried out various things by signing up to evening courses or attending one-day events. Stained glass, mosaics, jewellery making, pottery, sewing – all of which I really enjoyed, and I’d love to do again. It’s finding the time to do more on top of the things I already do.
Knitting and crochet
Knitting and crochet are two popular types of crafting and can be beneficial for the mind, as they require coordination, concentration, and problem-solving skills.
They can also help
I particularly like crocheting ripple blankets like the one I made below. It’s made by repeating the same stitch over and over again, with just minor adjustments for the peaks and valleys.
I find the combination of simple stitches and simple counting a great way to relax and lower my stress levels. I don’t have to think about what I’m doing too much, which can help me zone out anxious thoughts.
I would crochet them all the time, but there’s only so many ripple blankets a house can have!
I taught myself how to crochet using ‘Learn to Crochet‘ by Sally Harding. It’s an amazing book if you’re a complete novice like I was. There are really clear stitch diagrams and instructions and some simple projects to make.
Gardening as therapy
Gardening is seen as a form of therapy, as it allows people to express themselves creatively,and to connect with nature, and nurture living things.
This isn’t something that I have a great deal of experience with, but I have always got great satisfaction from the small amount I have done. There’s something really rewarding about planting something in the ground and seeing it grow into something beautiful.
My parents spend a lot of time in their garden, planting flowers and tending to the vegetable patch. I know they gain a lot of pleasure from being outside in the fresh air and sitting in the garden in the summer. It must be a rewarding experience to see the fruits of their labor come to life.
Scientists have found that indoor plants help to reduce stress. Adding greens to your place can definitely have a calming effect make your space seem more relaxed.
It’s one of the most relaxing hobbies that requires minimum effort (unless you’re like me who loves plants but struggles to keep them alive!).
If you have a pot, some seeds, and space in the house, you can begin growing indoor plants today.
Drawing and painting
As a child, drawing and painting were my favourite pastimes, and I could spend hours recreating drawings that I saw on my favourite show Hartbeat.
Art was my favourite subject at school. I always thought I would do something creative when I was older (in some shape or form), but life got in the way.
As an adult I still love to paint, but because I don’t do it often I feel out of practice and I doubt myself and my abilities.
One book I would recommend, which has given me some confidence is Drawing on the Right Side of the Brain by Betty Edwards. Her teaching methods are largely based on the Nobel Prize-winning work of Dr. Roger W. Sperry.
He argues that there are two separate pathways through which the brain processes visual information. The left side is described as being analytic, verbal, and numeric, while the right side is visual, spatial and creative.
“.. indeed a conscious system in its own right, perceiving, thinking, remembering, reasoning, willing and emoting, all at a characteristically human level, and.. both the left and the right hemisphere may be conscious simultaneously in different, even in mutually conflicting, mental experiences that run along in parallel.”
Roger w. sperry, 1974
One of the methods in the book is upside-down drawing. Turning the object upside down when learning to draw silences the left brain’s preconceptions about what the object is supposed to look like. This allows the right side of the brain’s creativity and processing to take over.
The video below is a good example of the method in practice.
If you are nervous about starting to draw or paint then a ‘paint by numbers’ kit could a good option. Beginners can explore their artistic talents with a little added structure.
Colouring for mindfulness
Coloring is one of the most calming hobbies out there. Studies have found that coloring is an effective way of relieving stress and improving sleep, and it also lessens feelings of anxiety and depression.
If you’re looking for a hobby that reduces anxiety and calms your mind after a long day, adult colouring is for you.
Colouring is not just something that children enjoy though. There are so many adult colouring books these day to help relieve stress and anxiety.
Running as a form of meditation
Running is really important to my health and wellbeing and is one of the best things I have found for stress relief. The simple action of putting one foot in front and repetitive motion during a run serves as a form of mediation and has an overall positive impact on my life.
“Running is the best therapy I’ve ever had”
ronnie o’sullivan
When I’m feeling particularly stressed or bogged down with anxious thoughts, I often go for a run as I know that my mind will feel much calmer afterwards. I will often have a different perspective than before.
One of the best things about running is you don’t need any equipment, just a pair of trainers and off you go. It doesn’t matter how good you are, how fast or long you can run, just getting out there is all you need to do.
Couch to 5K is a good place to begin if you haven’t done a lot of running before or you just want to ease yourself into it. You will find a running programme, podcasts and everything you need to get you off that couch and out the door.
You can find everything you need on the Couch to 5K app as well on either the App store or Google Play
Walking to reduce stress
Walking has so many benefits, not least getting out in the fresh air. It can improve sleep, mood, energy and alertness. It can also reduce stress and tiredness, which can lead to better mental health.
According to a WebMD article, walking can help improve sleep, endurance, mood, energy, and alertness. It can also help reduce stress and feelings of anxiety, which can lead to better mental health.
Walking helps re-energise your brain, calm adrenaline levels and create a sense of
As with running, all you need is good pair of shoes so it’s a cheap option and good for all abilities.
Journaling your thoughts
I’m a bit late to the party with journaling. I’ve been reading for years how beneficial it is for your mental health, but got put off as I likened it to keeping a diary, something I knew I was terrible at in the past. Forgetting to contribute for weeks on end.
I recently purchased one and even though I forget to add to it on a regular basis, it has allowed me to see what things trigger me and which situations cause anxiety.
Writing in a journal allows you to record your thoughts and feelings in an effort to better understand them. And if you’re struggling with anxiety, maintaining a journal can be a great hobby that will help you gain control of your feelings and improve your mental wellbeing.
Swimming for healing
Swimming is an excellent way to reduce anxiety, and it can also lower your risk of depression (swimming releases endorphins, which naturally make you feel good) and improve your sleep.
Many people refer to swimming as being healing because it’s an invigorating, yet relaxing type of exercise that’s meditative due to its repetitive nature. There’s something calming about being immersed in water.
Cold water swimming has been rising in popularity due it’s positive effect on both your body and mind. There is growing evidence that cold water swimming can boost mental and physical health.
About ten years ago I trained for a marathon by running to work with a friend through Hyde Park and along the river. The Serpentine Lake was en route and we’d quickly get changed and do a few lengths of the lake before getting out to run to our office.
It was freezing cold, with plants on the bottom scraping against my legs and ducks swimming by our heads. But it was invigorating and set us up for the day.
Reading to decrease stress
Studies have shown that reading can decrease stress and anxiety by 60-70%. It helps you relax by reducing your heart rate and relaxing muscle tension.
According to a study at the University of Sussex it works better and faster than other relaxation methods, such as listening to music or drinking a hot cup of tea.
I was an avid reader when I was younger, speeding through the books that I got from the local library. I loved being able to escape from reality and transferred to another world. Sadly, I don’t read as much as I would like these days. I don’t seem to be able to focus on what I’m reading and get distracted easily.
Exercise for mental health
I have mentioned running above, but any form of exercise is beneficial; whether it’s pumping iron at the gym, running, or playing a game of tennis with a friend. When you engage in physical activity, your brain releases endorphins, the feel-good hormones and reduces the stress hormone cortisol.
They help to alleviate symptoms of anxiety and depression and the more you exercise the more your body becomes accustomed to this release of endorphins.
Dancing for happiness
Dancing can make you
“We should consider every day lost on which we have not danced at least once”
Friedrich Nietzsche
If you’re interested in getting started with dancing, there are many resources available online. You can find instructional videos on YouTube, or sign up for a dance class at your local community centre.
Whatever you choose, dancing can be a great way to improve your mental health and wellbeing.
Yoga to reduce inflammation and stress
Research has shown that yoga can help depression and anxiety by reducing inflammation and stress, as well as providing the benefits of exercise.
I now try and practice yoga regularly and has become something I look forward to. It has become an important part of my exercise routine as it makes me feel relaxed and rested, and I always feel amazing afterwards.
I feel as though I float out of the studio due to feeling totally relaxed.
The good news is that you don’t have to pay out for a costly gym membership as it can be done in the comfort of your own home.
Consider taking up a new hobby
Whether it’s gardening, painting, or reading, there are many hobbies to choose from that can help you feel better and more motivated in the long run.
So, if you’re feeling anxious or stressed, consider taking up a new hobby that you enjoy and spend some time doing it regularly. It can make a big difference to your overall well-being.
