Mental Health Benefits of Crochet and Knitting | Yarn Therapy

Winter has officially begun in Australia. The weather has turned colder, wetter and evenings seem to arrive earlier. And it is such a season that I would love to pick up the yarn and start doing some crochet or knitting. I believe many people are like me. In some strange way, the playing of yarn brings warmth and comfort to my cold hands that also seems so therapeutic to my spirit.

In fact, there’s science behind that affinity and feelings for making something with yarn. Engaging in yarn crafts, such as crocheting, knitting and weaving, triggers the release of DOSE – the four primary neurotransmitters (Dopamine, Oxytocin, Serotonin, Endorphins) responsible for happiness, motivation and emotional stability.

First of all, the repetitive and rhythmic movement (pulling and looping yarn) with the crochet hook or knitting needles coupled with the focused attention has similar characteristics as meditation that helps calm the mind. In fact, I like to do some crocheting in bed with the TV in the background, as relaxation before sleep. Research has found such contemplative activities to be beneficial for reducing anxiety, improving sleep and regulating emotions. Rumination is interrupted when the mind is kept busy (counting stitches!) and hands are engaged, but not in an over-stimulating way. Our mood stabilises as we transit into a calm state, elevating background serotonin production. Cortisol is lowered, stress is reduced, and a whole string of health benefits follow when you have lower levels of stress in your life.

The second reason is the sense of accomplishment when we see our yarn project take shape and grow towards completion. There’s a sense of purpose, anticipation and motivation, not to mention the increased self-esteem when you master a skill and brings something to completion. In a study of 3,500 knitters, 81% of respondents with depression reported felling happy after knitting, with more than 50% reported feeling “very happy.” (Riley et al., 2013) From selecting the colour of the yarn to completion of the final row, every milestone reached triggers a reward loop that releases micro-doses of dopamine. This healthy reward and motivation cycle counters low dopamine states associated with ADHS and depression.

The third benefit of crafting with yarn is how it engages my mind and trains me to be a problem-solver. I have a very active mind and naturally I’m always searching for new things to learn and do. Working on a crochet project keeps my brain mentally stimulated, especially when I try to make sense of difficult instructions or learn a new pattern. The good news is research has shown that “engaging in certain types of mentally stimulating activities is associated with decreased risk of cognitive impairment.” (Geda et al., 2011) The increased cognitive activity promotes development of new neuro pathways which can possibly buffer against Alzheimer’s Disease and other forms of dementia.

Finally, crocheting helps to develop my patience and resilience. I have learnt to tackle larger projects that takes time to work on and finish. Instead of just aiming for quick completion, I learnt to delay gratification and persevere, row by row. At the same time, I now make an effort to enjoy and practice more mindfulness in the process. From admiring the colour of the yarn, to feeling its texture in my hand and listening to the cars drive pass outside my house, I aim to craft with a sense of gratitude and be more intentional in my mental health as I craft.

There are so many other pros to crafting, such as the social aspects which I’ll talk about next time. In general, I’m thankful that yarn crafting had made me more creative, calmer and happier. If you are a crocheter or knitter, now you know why you love this craft so much and all the health benefits you have gained over this time. If you are new and would like to give crocheting or knitting a go, don’t hesitate. You’ll be getting more out of it than just a handmade scarf.

Reference:

Geda, Y. E., Topazian, H. M., Roberts, L. A., Roberts, R. O., Knopman, D. S., Pankratz, V. S., Christianson, T. J. H., Boeve, B. F., Tangalos, E. G., Ivnik, R. J., & Petersen, R. C. (2011). Engaging in cognitive activities, aging, and mild cognitive impairment: A population-based study. The Journal of Neuropsychiatry and Clinical Neurosciences, 23(2), 149–154. doi.org

Polino, M. B. (n.d.). Crochet therapy. American Counseling Association Creative Activities Clearinghouse. counseling.org

Riley, J., Corkhill, B., & Morris, C. (2013). The benefits of knitting for personal and social wellbeing in adulthood: Findings from an international survey. British Journal of Occupational Therapy, 76(2), 50–57. doi.org

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