Downtime and hobbies

How do hobbies help with stress?

Hobbies may help with stress by giving you a break from stressful thoughts or work, a chance to relax, a sense of achievement, and enjoyment and company. Most of what we know shows a link between hobbies and feeling better, not proof that hobbies cause it.

Here is what may be behind it:

• Switching off. For nurses, being active was linked with less burnout, partly because it helped them switch off from work, relax and feel a sense of achievement¹.
• Stress relief. Stress appears to be one of the routes through which being active supports mental health². Gardening may help you recover after a short, stressful task³.
• Other people. Socialising is another route². Feeling supported and that you belong may matter more than simply having people around.
• Purpose and feeling capable. For people aged 65 and over, hobbies may support wellbeing through a sense of purpose and feeling able to tackle everyday tasks⁴.
• Enjoyment. Leisure you are satisfied with is linked with better wellbeing, and taking up leisure activities can improve it⁵. People who did more enjoyable activities reported lower negative mood and depression after stressful events. That showed up in how people felt, not in body measures of stress, and it can't show the activities caused it, because good health may also make people more likely to take part⁶.

Nature, pleasant scenery, group activity and tasks that need close attention may make it easier to put stress aside².

How to use this

• Choose something you enjoy and would look forward to, such as gardening, a walk somewhere green, dancing or a group activity. Enjoying it matters more than how hard it is.
• Start with a few minutes at a time and build up slowly.
• If you can, do it somewhere pleasant or with people who feel supportive.
• Use the time to leave work and worries to one side, and notice what you like about it. People said the enjoyment and stress relief they got were a big reason they kept going⁷.

When to check with a health professional

A hobby can be a helpful part of looking after yourself, but it is not a treatment. If stress, low mood or anxiety is hard to cope with or isn't easing, talk to your doctor or a mental health service. Don't stop or change any medication or therapy because of a hobby.

If your hobby is physically active, the usual advice applies. If you're starting exercise after a long break, it's always a good idea to see your doctor first. For an injury or a health condition, see a health professional, such as your doctor or a physio.

For a sore muscle or joint, stop or ease off. See a doctor or other health professional if it persists or gets worse. Unusual tiredness isn't something to push through, so get it checked by a doctor.

Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.

If you have thoughts of self-harm, contact a local crisis line (findahelpline.com lists free services in every country), with your local emergency number.