Yes, we all know hobbies are good for you ... but here's why!

If you have a hobby, how’s your ‘flow’?

Nope, it's not some whacky weave-your-own-yoghurt kinda thing!

‘Flow’ is a clinical psychological term (coined by the psychologist Mihaly Csikszentmihalyi - I know you were wondering) that describes a mental state in which people are completely absorbed in a hobby.

It turns out that mental immersion in a pleasurable, satisfying hobby reduces the production of stress hormones (like cortisol), enabling people to ‘re-enter’ normal life refreshed and better able to cope with challenges and problems.

Those who aren’t clinical professionals will understand, on a common-sense basis, that having a hobby is good for you (they reduce stress, foster social connections, boost self-esteem, enhance creativity, provide a sense of purpose and improve the overall quality of life, so long as you choose the right hobby).

But clinicians know it’s not just folklore; it has evidential foundations.

Here’s the how and why.

Stress reduction. One of the key benefits springs from full immersion in the hobby, so it’s important to choose something you can engage with at a deep level. Gardening, painting, knitting, music, model railways, historical re-enactment, pottery, all fine. If you’re a Robert M Pirsig fan, motorcycle maintenance will do it (restoring vintage motorcycles might be even better, like the lady in some of our pictures - if you’re mechanically inclined!) You don’t have to do the ‘Zen’ bit if that’s not you!* Anything creative is fine, and things which get you into the fresh air and interacting with others sharing the same hobby have additional benefits. Whatever the hobby you choose, get involved, learn to be good at it, and immerse yourself. Do courses, join a club, go on holidays built around your hobby. Learn to do it better all the time. Progress. Getting 'stuck-in' is good for you!

Creativity. Hobbies such as art, crafts, photography and writing allow you to express yourself, facilitating the processing of emotions which might otherwise be difficult to articulate. Creativity stimulates specific areas of the brain and by encouraging emotional release helps to reduce anxiety and depression. Clinicians use creative processes (art therapy, in particular) for this reason, but you don’t have to have a clinical reason for doing it – again, choose a creative hobby that you’ll genuinely enjoy and can commit to, one that has (solvable) problems and rewards you for thinking outside the box. These things foster cognitive flexibility and mental resilience. Making your brain work on something you enjoy is good for you!

Social connections. Some hobbies are good at fostering the social connections critical to good mental health – dancing, team sports, book clubs, creative writing groups, even gaming. But you can also direct your energies into a social hobby which has strong benefits for others, if you feel resilient enough to cope with it. Charitable work, volunteering and regular sponsored activities, for example. If you have a core skill (accountancy, marketing, coaching, teaching, whatever), maybe you can deploy that in charitable work. Some people are uncomfortable with the concept of charitable work benefitting the volunteer as well as the intended beneficiary - sorry, but that strangely puritanical attitude (doing good means you have to suffer) is wrong on so many levels. We'd live in a less divisive world if we all realised that doing something for others has benefits for ourselves. Volunteering helps people feel less isolated and more connected to others; important, because loneliness is a factor in poor mental health. Hobbies, or contributing to a cause you support in a group context, fosters a sense of belonging and community, and well-chosen hobbies or volunteering activities offer safe, supportive environments in which to strengthen social skills and confidence. Team or group-based hobbies promote cooperation and communication, which, in turn, help to develop empathy and understanding - important in interpersonal relationships. When the team succeeds, it increases your opportunities to experience celebration, triumph and joy. Even when the team doesn’t do so well, the group environment in which members experience that can have mental health benefits. Camaraderie is good for you, and for those around you!

Boosting confidence and self-esteem. Earlier, I said find a hobby you can commit to, and learn to be better at it, and that’s important because gradual skills enhancement allows people to experience a sense of accomplishment. You don’t have to be an expert, and being obsessive and competitive isn’t the way to go. But quietly, constantly, gradually improving boosts your confidence and feeling of self-worth. If your hobby is cooking and you get a recipe wrong, don’t be defeated; laugh, take it on as a challenge, solve it (perhaps by seeking advice and support from others), overcome it, and make that recipe something you can do well. ‘Turning situations around’ can be a rush, even if it takes a while! Giving yourself a feeling that you’ve overcome obstacles and made progress helps to combat negative thought patterns and feelings of inadequacy. Asking for help is a legitimate, rational problem-solving strategy with social benefits. There are mental health benefits to going from being a ‘beginner’ to ‘quite competent’ in almost anything. Getting better at things is good for you!

Providing a sense of purpose. Hobbies give people a sense of purpose and meaning, which is vital for mental health. They provide something to look forward to, especially during difficult times; give structure to free time; and help you feel productive and engaged in life. They provide an outlet for passion and curiosity, which can be deeply fulfilling. A sense of purpose is closely linked to happiness and life satisfaction. When people engage in activities they’re passionate about, they feel more in control of their lives and more connected to their values and interests. This, in turn, boosts mental resilience and reduces the likelihood of experiencing feelings of hopelessness or despair. Hobbies often require setting goals and working towards them, which promotes a sense of direction. Even modest goals help individuals maintain a positive mindset and a sense of accomplishment, both of which are key to mental well-being. Having a feeling of “something to do” is good for you!

Encouraging Mindfulness and 'presence'. Hobbies such as yoga, meditation, and crafting, encourage mindfulness—a state of being fully present in the moment. Mindfulness has been shown to reduce symptoms of anxiety and depression by helping you focus on the present rather than ruminating on the past or worrying about the future. It cultivates a deeper connection with your thoughts, feelings, and bodily sensations, promoting emotional regulation and self-awareness ... all of which might sound a bit airy-fairy, but isn't. Trust me, it's a 'thing'. For example, activities like painting or gardening can act as a form of moving meditation, where the repetitive motions - and focus on the task at hand - quiet the mind and alleviate stress. Additionally, mindfulness-based hobbies improve emotional resilience by teaching individuals to accept their thoughts and emotions without judgment. This shift in perspective can be particularly beneficial for those struggling with mental health challenges, as it encourages a healthier relationship with your own internal experiences. Focusing on ‘right now’ is good for you!

Promoting physical health and fitness. Physical hobbies, such as hiking, swimming, or dancing, contribute to mental health by improving physical fitness. Physical activity is one of the most effective ways to combat anxiety, depression, and stress. Exercise releases endorphins, the body’s natural “feel-good” chemicals, which improve mood and reduce stress. Physical hobbies help regulate sleep patterns, improve energy levels, and reduce the risk of chronic health conditions such as heart disease and diabetes. Better physical health is closely linked to improved mental health, as the mind and body are deeply interconnected. Engaging in physical hobbies not only improves overall well-being but also enhances mental clarity, focus, and self-esteem. For individuals who struggle with motivation or find it difficult to stick to an exercise routine, incorporating fitness into a hobby can make physical activity more enjoyable and sustainable. For example, someone who loves cycling or dancing is more likely to engage in regular exercise compared to someone who views it as a chore. Being fitter is good for your brain, not just your muscle-tone!

Creating a healthy work-life balance. In a world that often prioritizes productivity and work, hobbies provide a necessary counterbalance. A healthy work-life balance is crucial for mental health, as it prevents burnout and helps maintain a sense of equilibrium. Hobbies encourage people to take time for themselves, separate from work-related obligations, which is essential for reducing stress and promoting overall well-being. Immersive hobbies demand that people disconnect from their professional lives and recharge their mental and emotional batteries. This balance between work and leisure enhances job satisfaction, helps people to feel fulfilled and energised and improves personal relationships. Hobbies help you maximise the benefits of life beyond work!

Cognitive stimulation and mental sharpness. Hobbies that challenge the brain, such as puzzles, chess, or learning a new skill, provide cognitive stimulation that keeps the mind sharp and agile. Cognitive engagement is essential for maintaining mental health, especially as people age. Mentally stimulating hobbies have been shown to reduce the risk of cognitive decline and conditions such as dementia and Alzheimer’s disease. Hobbies requiring problem-solving, strategic thinking, or memory recall strengthen neural pathways, improve cognitive function, and can boost mood, improve focus, and enhance decision-making skills. In addition to the immediate benefits of mental stimulation, maintaining cognitive sharpness is crucial for long-term mental health and well-being. Hobbies make you smarter!

Escapism and emotional coping. Sometimes, life becomes overwhelming, and we need a temporary escape from our worries. Hobbies provide a healthy form of escapism that allows people to take a break from their problems without resorting to harmful coping mechanisms. Whether it’s reading a book, watching films, or playing video games, hobbies offer a chance to step into another world and experience a temporary reprieve from the challenges of daily life. Escapism is often particularly beneficial for those dealing with mental health struggles such as depression or anxiety. While it’s important not to avoid problems, taking time to engage in enjoyable activities helps people recharge and return to their challenges with renewed energy and perspective. Moreover, hobbies provide an opportunity to process emotions in a safe and controlled environment. For example, writing fiction, or keeping a diary or journal, allows you to explore feelings and thoughts in a way that’s both therapeutic and productive. Hobbies allow your brain to get away from it all for a while!

So ... hobbies play a vital role in maintaining and improving mental health. They provide stress relief, enhance creativity, boost self-esteem, foster social connections, and offer a sense of purpose.

Whether it's engaging in a physical activity, developing a creative skill, or joining a social group, hobbies offer a range of benefits that support emotional and psychological well-being. In a world where mental health is increasingly under strain, finding time for hobbies is not just a luxury but a necessity for leading a balanced, fulfilling life.

And it’s not just me saying that – actual experts say it, too.

You’ll have to excuse me, now.

I have to go and find a new hobby.

• A reference to the Robert M Pirsig book ‘Zen And The Art Of Motorcycle Maintenance’, which talks about motorcycle maintenance all the way through, but isn’t really about motorcycle maintenance, or, for that matter, Zen philosophy! Pirsig was both a philosopher and a scientist and used a fictional autobiographical account of a US motorcycle road trip to talk about his concepts of quality, values, and life. A motorcycle magazine at the time, presumably reviewing what it originally thought was a book about motorcycling, described it as ‘weird, but compulsive’, and warned motorcycle enthusiasts that the ‘crazy bike stuff is right out there’(!) Famously, the book was turned down more than 100 times by agents and publishers yet became an instant best seller when it finally hit the shelves in the mid-1970s. Some people find that reading it is helpful, in a very positive way, but no, it isn’t for everyone(!) Pirsig died in 2017, but his book has passed 50 editions and is still in print.