You Don't Have to Be an Artist for Art to Heal You
If I could change one thing about how people view art, it would be the common belief that making art is only for those who are good at it.
I hear it all the time. I’m not creative. I can’t draw. A teacher told me in school I had no talent. These statements carry a sense of finality, as if they settle something important. But they really don’t matter.
From a therapeutic and scientific viewpoint, they are completely irrelevant. In fact, this belief may be one of the most damaging stories we tell ourselves.
What the Research Actually Requires
A key study on art-making and cortisol reduction (Kaimal, Ray & Muniz, 2016) found that 45 minutes of creating art significantly lowered stress hormones in 75% of participants. The research included people of all artistic skill levels, from trained artists to those who had never created art as adults.
The effect occurred regardless of skill level.
This finding is not a minor detail. It is the main conclusion. Our bodies don’t need a good result to respond. The nervous system doesn't evaluate your technique before deciding to lower cortisol. Instead, the brain's reward system activates during the act of creating, not based on the quality of the final product.
Why We Believe the Story Anyway
Most of us received our verdict on our creativity between ages seven and twelve. A comment from a teacher, criticism of our work, or comparing ourselves to another child who seemed more talented led us to believe we didn’t belong in the creative world.
This verdict stuck with us. We stopped creating. We became spectators instead of participants in the creative world, turning into art consumers rather than creators.
As adults, this manifests as art-shyness. It shows up as self-deprecation before picking up a pen, as the need to say “I’m not artistic, but...” before making anything. This voice reflects that childhood judgment, still running years later.
From a psychological standpoint, this is a learned behavior, not a fixed trait. And like most learned behaviors, it can be examined and changed.
What Happens When You Let Go of the Outcome
Children under five don’t question if their finger-painting is good. They get lost in the process: the feel of the paint, the mixing colors, the joy of making marks. The result is almost secondary.
Interestingly, this is the creative state many adults are trying to regain. It's not about technical skill, which has its own rewards, but the ability to be fully engaged in creating without self-criticism getting in the way.
The flow state that Csikszentmihalyi described, along with its health benefits, needs engagement and challenge, not perfection. A beginner faced with a blank page is often more absorbed than an expert, as the challenge is greater compared to their skill level. Thus, a beginner may more easily access flow.
A Different Kind of Permission
What I want to offer here is not instruction but permission. Permission to create things that aren’t perfect. Permission to make things that no one else will ever see. Permission to be a complete beginner at any age, without it reflecting on who you are or what you can do.
The healing benefits of art-making aren’t restricted to the talented. They are available to anyone willing to grab a pen, brush, or piece of chalk and simply start.
Create something imperfect today. Make something that makes you feel embarrassed. Spend thirty minutes creating with no intention of sharing it.
Your nervous system doesn’t care what it looks like. It only needs you to create.
Mari
Source: Kaimal G, Ray K, Muniz J. Reduction of Cortisol Levels and Participants' Responses Following Art Making. Art Therapy: Journal of the American Art Therapy Association. 2016;33(2):74–80. PubMed PMID: 27695158.
And if living with art is where you'd like to begin, explore my original paintings, canvas prints, and paper prints.