THE �CREATIVITY TOOLKIT:
Your Guide to Using Creativity�as Self-Care
CREATIVITY HAS THE PROVEN POWER �TO INSPIRE, HEAL, AND CONNECT. �For many of us—it’s more than a hobby; �it’s a vital tool for self-expression, �helping us feel seen, build resilience, and find calm in the storm. Creativity’s �benefits are universal, offering everyone �a way to navigate challenges and thrive. �Research from the Johns Hopkins International Arts + Mind Lab shows that creative activities like music, dance, and visual arts can reduce stress and anxiety, ease depression, and help us feel more connected. This guide is designed to help you embrace creativity as a path to self-care and connection, whether on your own or with your friends & family.
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Table of Contents
The 3 C’s of Creativity ……………………………………………..
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Reflections & Intentions ………………………………………….
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7 Creative Quick Hits ……………………………………………….
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Make It a Group Thing ………………………………………………
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Your Creativity To-Do List ……………………………………….
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Links & Resources …………………………………………………...
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Learn why creativity is a powerful tool to support your health
Get started by writing down how creativity is important for your well-being
Check out some tried and true creative activities and identify which ones you want to try
Learn how to include your friends and loved ones in your creative practices
Use this space to jot down what you’ve learned from this toolkit and want to come back to
Get connected with other resources and organizations to support your well-being
The 3 C’s of Creativity
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Most of us already engage in creativity, whether we’re doodling, singing, writing, or trying out a new DIY trend. Creativity isn’t just one thing or one way of expressing yourself. It can be a public moment, like sharing your art, performing, or posting online. It can be a private practice, a way to find peace and reflect. Or it can be a group experience, bonding over a creative activity with friends. No matter how you tap into it, creativity has the power to help you unwind, build confidence, and navigate life’s ups and downs. The key is approaching it with intention and consistency. Let’s break down three ways creativity supports our well-being:
1. Comfort
Creativity is a go-to for unwinding and finding some chill in a busy, chaotic world. Research shows creative acts are a mindfulness hack that eases stress lower cortisol, and help us reset.
2. Confidence
Creative expression is like a confidence cheat code. It’s how we discover who we are, own our uniqueness, and shake off the pressure to fit in. These kinds of activities strengthen brain pathways that support resilience and self-awareness—even for beginners.
3. Coping
When life gets heavy, creativity can help us process those feels and let go of the weight. It’s a healthy outlet to tune out the chaos and let go of what’s weighing us down. Art, music, and movement activate the brain’s reward system—lowering stress and lifting our mood in a safe, natural way.
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Whatever form creativity takes for you, embrace it—on your own, with your squad, or out in the world. It’s �not about being perfect. It’s about finding what makes you feel good and making creativity a regular part of �your routine.
Reflections & Intentions
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Think about the creative activities you already do. How do they make you feel? Jot down intentions for your creative time. What feelings or outcomes would you like to invite into your daily life?
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REMINDER: You don’t need experience or a certain skill level to get the benefits of creativity. Research shows the benefits come from the doing, not the outcome.
7 Creative Quick Hits
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Creativity doesn’t have to be a whole production—it’s often the little moments that bring the most joy. Decorating cupcakes, writing a quick story, or painting rocks to surprise a friend are all ways to sprinkle creativity into your routine. Hands-on activities like making friendship bracelets or upcycling old clothes can turn an ordinary moment into something that boosts your mood and brightens your day. Here are �some quick, fun ways to flex those creative muscles and boost your mood:
Color Your World�Coloring isn’t just for kids—it’s low-key therapeutic. Grab a free coloring page online, some markers, or colored pencils, and let your mood pick the palette. Feeling calm? Blues and greens. Want to feel energized? Go for bold oranges and pinks. Trust the process; it’s all about organizing your thoughts and finding some zen.
Sing It Out�When life gets loud, turn up the volume. Singing releases endorphins (aka happy chemicals) and lowers stress. Pick a song that matches your energy, belt it out, and let go of the day. Bonus points if you try a karaoke app for a solo concert or duet with friends.
Take a Photo Walk�Hit the streets, your backyard, or the nearest park and snap pics of anything that catches your eye. Edit them with apps to give them your personal flair. Seeing the world through your lens can boost mindfulness and gratitude.
Doodle Your Thoughts�Doodling can be a form of journaling and is proven to help ground and destress. Let your pen wander, draw shapes, or create patterns without overthinking. It’s not about being an artist—it’s about letting your mind breathe.
Create a Mood Playlist�Music is the ultimate mood-changer. Make one playlist that vibes with how you feel now, and another to shift your mood to where you want it to be. Then hit play, crank up the volume, and dance freely—letting your body move however it wants is a proven stress reliever and mood booster.
Craft a Vision Board�Flip the script on the usual vision board. Instead of focusing on material things or super specific goals, make it about the energy you want to invite into your life. Grab some old magazines and cut out words, colors, or images that capture that vibe. Mix in textured fabrics or even objects that resonate with you and hang it somewhere you’ll see it often.
Craft Your Space�Your room, your vibe. Rearrange furniture, hang some DIY art, or decorate with items that reflect you. It’s amazing what a little change can do for your mood and creativity.
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Make It a Group Thing
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Solo creativity is calming, reflective, and all about you. But there’s something next-level about creating �with your people. Whether it’s vibing to the same song, collaborating on an art project, or just sharing a laugh over karaoke fails, group creative activities hit different. Here are some ideas to get started:
Group Sing-Alongs�Hosting a karaoke night can be a blast and bring everyone together. All you need is a screen (like a TV or tablet), a speaker, �and a karaoke app or YouTube playlist with lyric videos. Choose a theme—’90s throwbacks, movie soundtracks, or feel-good anthems—and encourage everyone to dress the part. To make it even more fun, set up a mini stage area with props like hats, scarves, or feather boas for performers to use.
Dance Challenges�Gather a group and learn a dance routine together—it’s a great way to get moving and have fun. Pick a song that everyone loves, find a simple tutorial online, and practice together. If freestyle is more your style, make it a dance-off where everyone gets a chance to show their moves.
Collaborative Art�Roll out a big sheet of butcher paper or set up a canvas, and let everyone contribute to a giant group artwork. You could paint �a mural, design a collage, or even just doodle together. Set a theme like "what makes us happy" or "our dream world" to inspire creativity. Once it’s done, display your masterpiece in a shared space or take a group photo with it as a keepsake.
Craft Parties�Host a craft night where everyone makes something to take home. Set up stations for activities like friendship bracelets, tote �bag decorating, or painting plant pots. Gather supplies like markers, paints, beads, and stencils, and let everyone create their own unique design. Add snacks and music for a cozy vibe.
Potluck Poetry�Invite friends to bring a favorite dish and share a poem or song that speaks to them. Create a relaxed, intimate atmosphere with candles or string lights, and take turns sharing. If some guests aren’t into poetry, they can share a meaningful quote, story, or lyric instead. It’s a great way to connect over food and words.
DIY Workshops�Host a workshop where everyone learns a new skill. Choose something hands-on like candle making, calligraphy, or macrame. �You can find simple tutorials online to guide the group, and everyone leaves with something they made themselves. Supply kits can be prepped ahead of time so the focus is all on having fun.
Game Night Remix�Put a creative spin on game night by adding drawing or storytelling challenges. For example, combine Pictionary with charades, �or ask players to write alternate endings to their favorite movies. You could also create a storytelling circle where each person adds a sentence to the story as it goes around.
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Your Creativity To-Do List
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We’ve explored how creativity can boost your mood, confidence, and connections—now it’s your turn. �Use this space to jot down creative things you’re excited to try, whether from this guide or beyond, on your own or with friends. Head back to this page for inspo whenever you’re bored, overwhelmed, or in need of �an outlet.
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REMINDER: You don’t need fancy tools or a big budget to get creative. Research shows free, everyday creative acts—like doodling, dancing, or making playlists—can boost your well-being.
Additional Tools & Resources
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More Ways to Spark Your Creativity
Your creative journey doesn’t have to stop here. Check out “5 Tips to Unlock Your Creativity”� to explore ways to go deeper.
Mental Health Resources
Creative acts are powerful, but sometimes they aren’t enough to handle life’s heavier stuff. If stress, tough feelings, or pressures are interfering with your school, work, relationships, or overall mood, it’s important to reach out. Therapy and counseling aren’t just for crisis moments—they’re tools to help you process, reset, and get back to feeling better. Start by talking to someone you trust—a friend, family member, or mental health professional—and take that first step to feeling better.
Where to Turn
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