When Creativity Feels Heavy: Mental Health Tools for Artists and Creatives

Have you noticed lately that your creativity feels stifled, hampered by the pressure of perfection? The constant need to create new work or go on every audition can leave you weighed down, feeling as though nothing you do is good enough. We all start off our careers filled with hope and big dreams, but the reality of creative industries can wear you down and leave you feeling like a failure. Many creatives approach their careers with a singular focus, but focusing exclusively on your career without taking the time to care for yourself and connect with others can lead to anxiety, depression, and burnout. 

As a therapist who specializes in working with creative professionals, I constantly see the push and pull of the positive power of creativity with the stress and strain that can come with it. Creativity can be a wonderful form of emotional expression and even meditation, and I frequently incorporate creative expression into my work with clients. However, I also focus on the importance of balance, and I help my clients build a well-rounded, rich life they love. In this blog, I will offer practical tools to support mental health and creative sustainability.

The Weight of Creativity

As a creative professional, you’ve probably engaged in your art form from an early age. As young people, creating art allows us to process and express our emotions at a time when that is both difficult and vital. Our art can become central to our identities, leading us into creative professions. Once artists start school for their discipline or enter into the profession, that creativity that has been a gift and a superpower can start to wear on them. Creatives are often asked to draw on personal experience without guidance on how to do so safely, which can lead to distress and even trauma. Artists are constantly exposed to criticism and judgment, often delivered in cruel and unkind ways, which can take a heavy emotional toll. And of course, once you enter the industry, there is often financial strain and a pressure to create a high volume of work and take advantage of every audition and opportunity, which doesn’t leave much time for self-care and balance.

The pressure to create and the fear that you're not good enough can feel overwhelming.

Most of the creatives I work with are deeply grateful to work in the industry they dreamed of as a child. I know I was when I was a professional performer. However, there is also space for all of us to acknowledge that this is a difficult profession, and most of us carry an invisible emotional load that those outside the industry don’t understand. Awareness and acknowledgment are important to addressing that heavy load – now let’s talk tools.

Name and Make Space for Your Inner Critic

Self-criticism and imposter syndrome often come with the territory of a creative profession. When I talk about the inner critic with clients, I always remind them that whatever negative thoughts their brain is feeding them, the brain’s ultimate goal is to protect us. Our brains have evolved to point out danger and protect us from it, but they don’t always do a great job in the modern time we live in. When our inner critic rears its head, it is our brain trying to protect us from being criticized by others. If our brain critiques us, it hopes to push us toward perfectionism so that we can avoid the painful experience of outside criticism. Take a moment to thank your brain for its hard work, acknowledge that your inner critic is doing its best to protect you, and allow those thoughts to exist without pushing them away or fighting them. Extend your inner critic, and by extension, yourself, the compassion you deserve.

Acknowledge your inner critic and extend yourself compassion.

Create Boundaries Between You and Your Work

For many creatives, their art becomes their identity. “I am an actor,” “I am a dancer,” “I am an artist” becomes the core of how they see themselves. While it can be powerful to identify yourself in this way, it can make it really difficult to separate your self-worth from your ability to create art or the criticism you receive from others. Schedule time away from creating and engage in other hobbies. Practice separating your worth from your output by viewing your art as something you have created rather than who you are.

Let Go of the Pressure to Create

When we commodify our creativity, it comes with immense pressure to create new work, learn new skills, and take advantage of every creative opportunity we come across. There is a deep-seated belief that our creativity must be productive or it doesn’t “count.” However, making art for the sake of the creative process can be freeing and can help us regain the spark that led us to our artform in the first place. Engage in creative play or meditative art by focusing on the process of creation and the fun you once found in the act of performing, painting, or otherwise creating art. Rest and play are part of the creative process, not an interruption to it.

Ground in the Body When the Mind is Overwhelmed

The anxiety and overwhelm you may be feeling about creating art can show up in both the brain and the body. You may experience the mental side of anxiety like racing thoughts, rumination, or worrying about both your career and other things. You may also experience physical signs of anxiety, like a racing heart, nausea, or feelings of restlessness. When anxiety and fear take over, engaging in grounding exercises can begin to reset your nervous system and allow you to return to creating the art that you love. Engage in grounding exercises like the five senses grounding technique, paced breathing, or progressive muscle relaxation. Regulating your nervous system can help you feel calmer and more prepared to create the art you love.

Try meditation and other grounding exercises to regulate your nervous system in times of stress.

Seek Connection, Not Isolation

Creating art, whether that’s writing, painting, playing piano, or singing, can be an isolating experience. Most creatives are shutting themselves in studios, rehearsal rooms, or offices, practicing and creating until they produce and perfect their art. Some of the solitary nature of art making is unavoidable, but it’s important to take the opportunity to connect with other makers when you can. There’s magic in being seen and understood, especially in your creativity, so join a support group, take a class, or create with others in a supportive group.

Seek out support from people who understand your journey.

Seek Out Support if You Need It

If your difficulties with creativity are tipping into anxiety, depression, or burnout, it may be time to seek out therapy. You may notice yourself avoiding your creative work, losing the joy you once had in creating, or finding yourself physically and mentally exhausted. If you’re experiencing these things, seeking out therapy with a therapist who specializes in working with creatives can be powerful and rewarding. Working with a therapist who understands your unique creative path can provide relief and a renewed perspective. If you think you may need extra support, you can schedule a complimentary 30-minute consultation with me to see what it would be like for us to work together.

Reclaim Your Spark

We all know the myth of the tortured artist, but creativity doesn’t have to come at the cost of your mental and physical wellbeing. You can care for your brain and body and still make meaningful work, I promise. When it all feels too heavy, remember to be as compassionate and gentle with yourself as you are courageous with your art. You have the power to reclaim your spark.