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Category: mind motivation

  • Creative pursuits to boost mental health

     Creativity is an innate trait which can instill contentment and joy to every humanbeing .However, sometimes creative pursuits are recommended by the intellectual community as well as mental wellness professionals to enhance positivity as well as professional talents. It is one of the most significant tools for boosting mental health globally.

     Creative pursuits encompass a wide range of activities that involve imagination, expression, and the development of original ideas. These may range from simple house hold chores like cooking and crafting to vivid artistic performances by professionals.

    Creativity offers a broad horizon to explore and practice. It is curious to know that since time immemorial creative pursuits were part of all civilizations, quite often developed as a part of the social evolution of ancient tribes from hunter gatherers into a society or population.

     In the present era of advanced science and technology too, creative pursuits have indispensable role.  Across the globe, people may be pursuing creativity either instinctively or as an integral part of profession as arts provide you rewards, contentment and joy, elevating the mood towards more positive outlook. Some of you may have adopted creative professions which also provide you wealth & sense of joy while stimulating your cognitive skills as well. 

    Research data about creative pursuits & health benefits

    Do you know the creative mind is more stable, balanced and intellectually keen. Of late numerous neuroscientific research studies have been published focusing on creativity and mental and cognitive health. They point out that engaging in creative pursuits is associated with numerous benefits, including improved mental health, enhanced creativity, and increased opportunities for personal growth and expression. In short, creativity and creative pursuits boost physical, mental and emotional health.

    A few examples of creative pursuits you may incorporate into life:

    Artistic pursuits

    • Performing arts such as acting, singing, dancing etc.
    • Visual arts – drawing, painting, sculpture, pottery, digital arts
    • Creative writing of poems, short stories, fictions, journaling etc.
    • Crafts: Knitting, crocheting, sewing, woodworking, candle-making.

    Other types of hobbies you are pursuing may be considered as creative pursuits if it involves your mental and physical contribution such as:

    • Gardening
    • Photography & editing
    • Home decoration & renovation
    • Learning new languages
    • Cooking experiments
    • Creating video games
    • Playing musical instruments
    • Story scripting and narration
    • blogging

    Apart from the listed pursuits you can add more creative hobbies and ventures into your life and enjoy its positive effects on life. Creativity is the ability to discover innovative and original ideas. It is one of the 10 life skills advocated by the World Health Organization.

    Four-C model of creativity given by Kaufman and Beghetto

    According to this model creativity is classified as:

    • Mini-c model

    It means transformative learning, meaningful interpretations of daily experiences that can make changes in the understanding at the individual level.

    • Little-c model

    This model includes creative actions and thoughts that is out-of-box thinking in anything we do &  it impacts individuals and their zone of influence.

    • Pro-c model

    It includes the creative acts of experts/experiences people learn within an organization, community, or domain or organization, field system of practice. It has impact on the market

    • Big-c model

    This includes eminent creativity of exceptional people that is self-taught, unconventional thinking. This can make profound impact on culture, society and the world.

    Benefits of creative pursuits

    • Psychological or mental health is improved by creativity

    Enhanced  self-efficacy, coping skills and emotional regulation or balanced emotions are achieved by creative people more easily. All creative pursuits orient the mind for positive focus. Purposeful creative involvement promotes well-being.

    • Creativity helps to reduce stress

    Creative pursuits lower stress hormone response and thus help in reducing the impact of stress on your physical and mental health.

    •  Immunity is better in creative & active  people

    Enhanced immune function is another added benefit of creative pursuits

    • Creativity improves social involvement

    Creative pursuits reduce loneliness and isolation, particularly presentation of artistic performances, digital art work etc. These kinds of pursuits are shared with audience and receive feedback also. It enhances social support, and improves social involvement.

    • Adoption of healthy Behaviors

    A focused attempt at creativity fosters healthy habits including increased exercise or physical activity, adoption of healthier behaviors & skills development.

    Creativity as an important way of enhancing and maintaining a sense of well-being. Research studies have recognized that the practice of creative pursuits can be beneficial in influencing positively psychological, physical and social components.

    For example, music as a creative pursuit is associated with numerous health benefits on the brain. A study conducted on children shows that music plays an important role in reading, language, and auditory skill development. Studies have shown structural differences in grey matter and white matter in children who engage in music (especially during early childhood) compared with those who do not.

    Another study shows that in adults with a mental illness, activities such as choir singing, art-making, expressive writing, and group drumming reduce mental distress, depression, and anxiety while simultaneously enhancing individual and social well-being.

    The benefits achieved through creative pursuits of these kinds may be attributed to the modulation of serotonin and other neurotransmitters, a decrease in cortisol and other stress hormones. The creative activities also cause a reduction in inflammatory immune responses.

    Sleep studies on music indicates that music helps to improve sleep quality, sleep efficiency, and time to sleep onset in a way much better than meditation can do.

    Written by Dr Sanjana p Souparnika [ dr sanjana vb]

    Reference

    • Hyde KL, Lerch J, Norton A, Forgeard M, Winner E, Evans AC, et al. Musical training shapes structural brain development. J Neurosci. 2009;29:3019–25. doi: 10.1523/JNEUROSCI.5118-08.2009. https://pubmed.ncbi.nlm.nih.gov/19279238/
    • Cordi MJ, Ackermann S, Rasch B. Effects of relaxing music on healthy sleep. Sci Rep. 2019;9:9079. doi: 10.1038/s41598-019-45608-y. doi: 10.1038/s41598-019-45608-y. https://pubmed.ncbi.nlm.nih.gov/31235748/
    • https://pmc.ncbi.nlm.nih.gov/articles/PMC10911317/

  • 7 ways to avoid procrastination & maximize your productivity

    The habit of procrastination or delaying your work by setting aside may be a big reason for your failure in achieving success. Procrastination is an impediment or hindrance on your way to progress in life. Say good bye to procrastination. But how? How to maximize your productivity & creative potential?

    • Improve your physical & mental health

    Your mind is under the control of your brain and your mood is a big factor. So healthy habits play a key role in developing a healthy mind. You can achieve that pinnacle of success by training and nourishing your brain’s health. In a nutshell eat healthy to improve your physical and mental health including more vegetables, fruits, legumes, nuts and seeds in your diet plan. Exercise regularly at least for 40 minutes.

    • Begin the action immediately to avoid procrastination

    The best way to overcome procrastination is to start taking action before your brain says NO with multiple lame excuses. Do not think about the perfect action plan or time to do something. Just begin. Only that’s enough to generate interest in your work. From that moment of overcoming procrastination you should begin the next step of action.

    • Prioritize the tasks

    You may have to make an action plan at this stage to go forward with it. Identify your work strategy & policies and then try to prioritize tasks on the basis of urgency &importance. Focus on very significant & urgent tasks with higher priority. Later move on to tasks that have been assigned with lower priorities.

    • Be clear about your targets

    Have great clarity about your goals. Always choose achievable less difficult goals first. Focus on small achievable goals first as fulfilling these can boost your confidence and may guide you to achieve more complex tasks.

    • Organize your work &time well

    Manage your time as per the priority of the work. Avoid distractions and include the habit of consistency into your life. Work consistently  sitting  everyday at a particular time , in a particular space. Your work space and time schedule will become part of your life gradually. Consistent action may definitely help you progress in life.

    • Cultivate growth mindset

    Adopt a positive growth mindset which can find challenges as learning opportunities. Embrace  hindrances with a positive mind .Never run away from them. Adversity may help you grow if you are ready to face it with adequate planning & strategies.

    • Celebrate your success

    Even your small successes can boost your motivation and may help you achieve your bigger tasks or goals eventually. It can tell you that you are on the right path and help you advance in that direction overtime. So celebrate your success every time with your team mates or supporters.