How a hobby can improve your mental health

‍Not only can your hobbies make you a more interesting, well-rounded person, they can actually do wonders for your mental health. Sign us up!

By Carolyn Tate

If you’re busy or your life is already full of engagements and to-do lists, you might think of a hobby as a luxury. But more and more evidence is showing that hobbies aren’t just a ‘nice-to-have’ - they’re actually fantastic for your mental health.

An article published in Nature magazine shared how researchers analysed data from five large studies. These studies had over 93,000 people - all aged 65 and over - from 16 countries filling in questionnaires about their mental health over several years. The participants who had hobbies reported better health, higher happiness levels, fewer symptoms of depression, and higher life satisfaction.

The researchers said that, although the study doesn’t prove that hobbies are the sole reason for this uplift in mental health, hobbies are helpful because they involve creativity, sensory engagement, self-expression, relaxation, and cognitive stimulation, which are linked to good mental health. Taking part in hobby groups can also help to keep you socially connected, which reduces feelings of loneliness and isolation.

If you could do with a happiness boost, why not try a hobby and see how it can lift your mental health? Some good ones to try include:

Arts and crafts- it’s a classic for a reason!

Creative activities like embroidery, pottery, or woodworking can be a great act of mindfulness as you learn new techniques or let creativity flow, forgetting the world around you. They can also activate the brain's reward centre, releasing dopamine and creating a sense of accomplishment. Also, having a work of art or craft that you have created can provide a sense of pride and accomplishment.

How to start: Begin with a simple kit from a craft store. Many communities offer workshops for beginners.

Get gardening

Gardening has long been celebrated as a powerful tool for improving our wellbeing. It’s that magical combination of physical activity, exposure to nature, a hit of vitamin D from the sun, and the satisfaction of nurturing life. Caring for plants has also been shown to reduce our cortisol levels, the body's main stress hormone.

How to start: Start small with a few potted plants or herbs on your windowsill. 

Volunteering can help you feel connected

Volunteering can have profound effects on our mental health. It increases social interaction, reducing feelings of loneliness and isolation. And the act of helping others triggers the release of oxytocin, often called the ‘bonding hormone’, which can lower stress levels and increase feelings of wellbeing. Volunteering also gives us a sense of purpose and community belonging, which become more and more important as we get older, when feelings of loneliness and isolation are more likely to occur.

How to start: Look for local organisations that align with your interests, such as animal shelters or community initiatives.

Exercise is just as important as everyone says

Regular physical activity is a powerful mood-booster and stress-buster. Exercise stimulates the production of endorphins, the body's natural painkillers and mood elevators. It also increases the production of neurotransmitters like serotonin and norepinephrine, which are known to relieve depression. And, as if exercise didn’t already do enough for us, it can also serve as a form of moving meditation, helping to break the cycle of negative thoughts that often accompany anxiety and depression.

How to start: Begin with short, enjoyable walks or classes and gradually increase your duration and intensity.

Cooking up a storm

We’re not talking about microwaving a tin of baked beans here - cooking as a hobby can make a big difference to your mental health. All those textures, aromas, and tastes engage most of our senses, which helps us to be more mindful, and reduces stress. The process of following a recipe can also give us a sense of control and accomplishment, boosting our self-esteem. Cooking is also an opportunity for creativity and self-expression, and sharing meals with others can help us to feel socially connected and less isolated.

How to start: Pick a cuisine you've always wanted to try and start with some simple recipes.

Meditation, is now finally the time to start?

Meditation might sound like a strange hobby but stay with us here. Regular meditation practice can physically alter your brain structure, increasing grey matter in the areas associated with learning, memory, and emotional regulation. Meditation reduces activity in the brain's default mode network, which is responsible for mind-wandering and thoughts that can lead to anxiety and depression. Meditation also enhances our self-awareness, which makes us more capable of managing our emotional responses to stress. 

How to start: Try guided meditation apps like Insight Timer or local classes for beginners.

Nature spotting 

If you love a bit of bird watching or looking for local flora on bushwalks, you’re probably already aware that these activities help us to be more mindful and aware in the present moment, which reduces our capacity for rumination and worry. Being in nature has been shown to lower cortisol levels and blood pressure, which helps us to feel more relaxed. These activities also satisfy our innate biophilia - that’s a fancy word for our innate human tendency to seek connections with nature and other forms of life - which can lead to increased feelings of wellbeing and life satisfaction.

How to start: Search for field guides for your local area and start in your backyard or nearby park.

Starting a collection

Whether it’s stamps, LPs, badges, or Furbies - hey, we’re not judging - the hobby of collecting can have some surprising mental health benefits. Collecting gives us a sense of purpose, and it can also be a form of personal storytelling, allowing us to express our identity through our collections - and getting together with other collectors can give us a nice social boost. The hunt for new items can be exciting, triggering the release of dopamine, and organising and cataloguing collections can also provide a sense of control and order, which can be especially comforting during times of uncertainty.

How to start: Choose something that genuinely interests you - or maybe you’ve already got a collection without realising it - and start small.

Dance your way to good mental health

Dancing is a powerful mood enhancer that combines the benefits of exercise, social interaction, and creative expression - all to the beat of some toe-tapping tunes. New research has found that dancing could be more powerful for boosting your mental health than other forms of exercise. Whether you like to swing, salsa, or square dance, it can increase your serotonin levels while reducing cortisol, leading to improved mood and reduced stress. Learning new dance steps challenges the brain, promoting neuroplasticity, which is great for our cognitive health. The social aspect of many dances can also combat feelings of loneliness and isolation.

How to start: Look for beginner classes in your area or start with online tutorials.

Writing a blog, journal, or simply your thoughts

Writing serves as an emotional outlet, allowing us to process complex feelings and experiences. While they can’t agree on exactly why it’s helpful, researchers of a wide range of studies say that writing definitely has a positive effect on our emotional health. And, as we get older, writing life stories or memoirs can bring a sense of nostalgia and meaning, contributing to our emotional wellbeing and giving us a feeling of leaving a legacy for future generations. 

How to start: Begin with a journal or start a blog about a topic you're passionate about.