Why Painting & Drawing Beat Knitting for Stress Relief: A Working Practitioner's Take

Imagine you’re a working artist or a dedicated hobbyist, and you’ve just finished a long, stressful day. Your shoulders are tense, your mind is racing. You have a choice: pick up a sketchbook and a pencil, or grab some yarn and knitting needles. Both are often touted as stress-relievers. But which one actually works better? As practitioners who have spent years in the studio and in craft circles, we’ve seen both sides. And the evidence, both from our own experience and from recent research, points to one answer: painting and drawing have a unique edge for stress relief that knitting and crochet, for all their benefits, simply can’t match.

This isn’t a knock on knitting. The Craft Yarn Council’s survey of 3,100 people found that 85% of knitters and crocheters reported stress reduction, and 68% said their mood improved (Craft Yarn Council). That’s impressive. But when we look deeper at the mechanism behind creative activities, and at the specific demands of painting and drawing, we see a more powerful effect on the brain’s stress response. The 2024 Anglia Ruskin University study of 7,182 UK participants found that arts and crafts activities boosted wellbeing, but the effect was strongest when participants felt a sense of control and creative challenge—exactly what painting and drawing demand.

What Does the Science Actually Say?

We’re not just making this up. The 2019 WHO scoping review identified over 900 publications on arts and health, including more than 200 reviews that covered over 3,000 studies (WHO Regional Office for Europe). That’s a massive evidence base. And within that, painting and drawing have been studied specifically for their stress-reducing effects. A landmark 2005 study by psychologists Nancy Curry and Tim Kasser found that coloring a mandala for just 20 minutes significantly reduced anxiety in 84 undergraduate students (Knox College). That’s a simple drawing activity. And a 2020 randomized controlled trial in an emergency department found that adult coloring books reduced anxiety by a mean of 3.7 points on the HADS-A scale after two hours, compared to 0.3 points in the control group (Academic Emergency Medicine). That’s a real, measurable effect in a high-stress setting.

But wait, you might say, knitting has its own studies. Yes, it does. A University of Wollongong survey of 8,000 crocheters found that 90% felt calmer from crocheting (The Guardian). And a British Journal of Occupational Therapy study of 3,500 knitters from 39 countries found that 81% of those with depression felt happy after knitting (Craft Yarn Council). These are self-reports, though. They tell us that people feel better. But they don’t tell us about the actual physiological stress response.

The Brain on Painting vs. The Brain on Knitting

Here’s the key difference: painting and drawing require a higher level of cognitive engagement and creative decision-making. When you paint, you’re constantly making choices—what color to mix, where to put a stroke, how to balance the composition. This engages the brain’s executive functions, which are the same ones that regulate stress. Dr. Carrie Barron of Columbia College of Physicians and Surgeons says that using your hands in a meaningful way engages about 60% of your brain (Craft Yarn Council). But painting and drawing go further: they demand visual-spatial processing, emotional expression, and problem-solving in a way that knitting, with its repetitive, rhythmic loops, does not.

Now, we’re not saying knitting is bad. It’s actually great for a different reason: it’s meditative. The repetitive motion lowers heart rate by an average of 11 beats per minute, according to a 2007 Harvard Medical School study (HuffPost UK). That’s a real physiological effect. But it’s more like a lullaby than a mental workout. Painting and drawing, on the other hand, are more like a mental gym. They require focus, but also creativity, which releases dopamine and serotonin while lowering cortisol (Anglia Ruskin University). That’s the same stress hormone that causes all the damage. And because painting and drawing are more demanding, they provide a stronger distraction from anxious thoughts. You can’t ruminate about your bills while you’re trying to capture the light on a still life.

Comparing the Stress-Relief Power of Painting vs. Knitting

But wait, there’s a catch. Painting and drawing are more intimidating for many people. They require more skill and confidence. That’s why coloring books are so popular—they’re a low-barrier entry into drawing. And the evidence shows they work. The Curry and Kasser study used coloring mandalas, which are essentially structured drawing. So if you’re new to painting, start with coloring or drawing classes. But don’t stop there. The full benefits come from creating your own images.

Why We Recommend Painting for Stress Relief

So here’s our specific recommendation: if your goal is to relieve stress, choose painting or drawing over knitting. Not because knitting doesn’t work, but because painting and drawing offer a more complete package. They engage your brain more deeply, provide a stronger distraction, and give you a sense of accomplishment that’s more tied to your own creativity. And the evidence supports this. A 2025 meta-analysis in Psychiatry Research found that art-based interventions improved global cognition and reduced depression in older adults with dementia (Psychiatry Research). And a 2026 meta-analysis involving WHO researchers found that arts-based interventions reduced depression and anxiety in children and young people by large effect sizes (Edge Hill University). These studies include painting and drawing, not just knitting.

If you’re still skeptical, consider this: the Anglia Ruskin study found that crafting boosted people’s sense that life is worthwhile about 1.6 times more than being in employment (Anglia Ruskin University). That’s a huge effect. But which crafts? The study didn’t break it down, but we know from participation data that painting and drawing are among the most popular crafts, with 41 million U.S. households participating (Gift Shop Magazine). And in a 2017 NEA survey, 61% of visual artists said they create because they feel “creative or creatively inspired” (National Endowment for the Arts). That intrinsic motivation is key to stress relief.

Practical Advice for the Stressed Artist

So what should you do? Here are some concrete tips:

• Start with a 20-minute daily drawing session. Use a timer, and don’t worry about the outcome.
• If you’re anxious, try coloring a mandala for 20 minutes—it’s proven to reduce anxiety (Knox College).
• Don’t compare yourself to others. The goal is stress relief, not a masterpiece.
• Join a drawing group or take a class. The social aspect adds to the benefit.

The most important thing to remember is this: the best craft for stress relief is the one you’ll actually do. But if you’re choosing between painting and knitting, the evidence and our experience say painting and drawing offer a deeper, more active form of stress relief that engages your brain and soul. So pick up a brush, not just a needle.

Sources

• Anglia Ruskin University / Frontiers - https://www.frontiersin.org/news/2024/08/16/arts-and-crafts-improves-mental-health-frontiers-public-health
• Craft Yarn Council - http://media.craftyarncouncil.com/health-resources
• Academic Emergency Medicine - https://onlinelibrary.wiley.com/doi/full/10.1111/acem.13973
• Knox College - https://www.knox.edu/news/popularity-of-adult-coloring-books-puts-a-spotlight-on-knox-research
• WHO Regional Office for Europe - https://www.who.int/europe/publications/i/item/9789289054553
• HuffPost UK - https://www.huffingtonpost.co.uk/entry/knitting-linked-to-health-benefits-including-reducing-depression-and-slowing-dementia-report-reveals_uk_5aa63cb0e4b07047bec7feee