25 Jun Get Out of Your Head: Why Making Things Matters for Mental Health
If you’re someone (like me!) who lives in your head—constantly thinking, analysing, worrying, planning—you’re not alone. Many of us spend much of our time in internal dialogue, whether it’s part of our jobs, our personalities, or just the way we’ve learned to navigate life. But as beneficial as a strong inner world can be, it can also become a trap. The good news? One of the simplest and healthiest antidotes is right in front of us: engaging in activities that get us out of our heads and into our hands.
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The Problem with Being Too Mental
Thinking deeply is not a flaw. In fact, introspection, problem-solving, and imagination are all essential to being human. But spending too much time in our minds—especially if it’s tied to stress, overthinking, or anxiety—can create an imbalance. Studies have linked excessive rumination (the tendency to dwell on negative thoughts) with increased risks of depression and anxiety disorders (Nolen-Hoeksema et al., 2008). When the mind becomes a constant whirlpool of what-ifs, it can wear us down emotionally and physically.
That’s where the power of doing—specifically, doing something tangible—comes in.
Hobbies as a Form of Mental Reset
Engaging in a hobby that requires your hands, your body, or even just your full sensory attention can be a powerful way to short-circuit the endless thought loop. Activities like cooking, painting, gardening, woodworking, knitting, or even assembling puzzles give us a chance to anchor ourselves in the present moment.
This shift has real psychological benefits. Research on behavioural activation—a well-established therapeutic approach—shows that engaging in meaningful activities can significantly reduce symptoms of depression (Jacobson et al., 2001). Hobbies offer a form of behavioural activation by prompting us to take intentional, pleasurable action rather than remain passive or trapped in thought.
Making Something = Making Meaning
There’s also something uniquely powerful about creating something. Whether you finish a sketch, bake a loaf of bread, or build a simple shelf, there’s a concrete outcome to your effort. This tangible result not only boosts confidence but also reinforces a sense of agency—something that can get eroded when we’re stuck in analysis or anxiety.
A 2016 study published in The Journal of Positive Psychology found that people who engaged in creative activities reported more positive emotions and flourishing over time (Conner et al., 2016). Simply put, when we make things, we feel more alive.
Flow and the Freedom from Overthinking
Another reason tangible activities help? They can induce flow. Coined by psychologist Mihaly Csikszentmihalyi, flow is the mental state where you’re fully immersed in an activity, losing track of time and even your sense of self. It’s a deeply satisfying state—and it happens more often during activities that are hands-on and goal-oriented.
Flow states quiet the self-critical, overly analytical parts of the brain and engage us in a healthy, present-focused rhythm. That can be incredibly refreshing for anyone used to living in the abstract world of thoughts and ideas.
The Importance of Touching the Real World
In our increasingly digital and virtual world, many of us spend our days behind screens, immersed in text, ideas, and information. While this can be stimulating, it also distances us from the physical, sensory experiences that help ground us. Touching real materials—soil, wood, fabric, dough—activates different neural pathways and gives our brains a break from abstraction.
Research even suggests that hands-on creativity can improve cognitive flexibility and resilience (Fancourt & Finn, 2019). In other words, doing physical, creative things may help us think better—but from a calmer, more balanced place.
Final Thoughts
Spending time in your head isn’t a bad thing. It’s a strength in many ways. But we all need balance. Engaging in hobbies that produce something tangible doesn’t just distract us—it reconnects us. To the present moment. To our senses. To our sense of agency. To joy.
So pick up that paintbrush, try your hand at baking, or learn to play an instrument. Don’t worry about being good at it. Just give yourself permission to make something—anything. Your mind might thank you for the break, and your spirit will thank you for the spark.