Crafting for Health: The Wellness Benefits of Knitting and Crochet | Better Living

Two months ago, I made a decision that changed my nights: I bought a crochet kit from Lion Brand, the oldest yarn company in the U.S., and taught myself to crochet. Why?

For a while, I would sit on the couch at the end of the day and scroll on my phone in an attempt to relax. My intention would be to do it for “just a few minutes.” But you know how that goes. A couple of hours later, I was still absorbing an endless feed of mindless content. What’s worse is that I’d repeat the whole pattern the next night. This cycle left me feeling empty, and wired with racing thoughts. My sleep was suffering and I knew I wasn’t as productive as I should be.

I needed something creative to do. And I have to admit, I was inspired by posts across my feed I’d seen of the incredible things people were making with crochet. And yes, right from their own couches.

So I dove in and started learning the crochet basics.

Through nightly practice I quickly learned that yarn crafts like knitting and crochet are more than just hobbies to pass time with. They also double as powerful wellness tools that offer benefits like a sense of calm, mental clarity, and emotional grounding, one stitch at a time. They also give you a skill to create beautiful and useful things with your own hands. It’s a win-win.

Here’s what may surprise you: if you thought knitting and crochet had a reputation for being something you’d do with your grandma, think again.

Today, more than 60 million people worldwide knit or crochet, not only as a modern form of stress relief but also as a way to create things like wearables and home decor. And recent lifestyle trends popping up that embrace living simply, but beautifully like “cottagecore” and “grannycore”, these crafts have surged back into popularity.

This comeback has also been fueled by a growing desire by many to step away from screens and start creating. Social media has amplified this comeback, with Gen Z embracing yarn crafts as calming, creative outlets. Once thought to be “grandma activities,” knitting and crochet patterns are being reimagined with a modern twist. Crochet has even found its way into fashion trends, with oversized, chunky designs capturing attention in 2025.

But beyond aesthetics, the revival reflects something deeper: a collective craving for handmade work, for the satisfaction of creating rather than consuming, and for the mental clarity that comes from slowing down stitch by stitch.

Meditation is great, but if you find it difficult, taking up a hobby like crochet may be exactly what you need.

And it’s all backed by research.

The Science Is Clear: Yarn Crafts Support Mental Health

When I first learned about crochet and knitting as a relaxing form of self-care, I wondered if it really could offer the stress relieving and mental health benefits I was reading about. So I did a little research.

What I found surprised me.

Large-scale studies tracking thousands of knitters and crocheters consistently showed concrete evidence of incredible mental health benefits.

• In one study, researchers found that knitting was associated with an 11 beats-per-minute drop in heart rate and reduced blood pressure (physical markers of relaxation).
• Nearly 90% of over 8,000 crocheters surveyed reported crocheting helps them feel calmer, making it a go-to self-care tool for stress relief.

But the benefits extend far beyond just relaxation:

It Boosts Mood: In large-scale research, 82% of crocheters reported feeling happier after crafting, with mood scores jumping significantly during and after crafting sessions. The combination of creative accomplishment and repetitive motion may support serotonin production, which plays a role in regulating mood and emotional wellbeing.

It Eases Anxiety: The rhythm of creating stitches can calm racing thoughts and center an anxious mind. Many people use yarn crafts to self-soothe in stressful moments, finding that just a few stitches can offer instant relief while providing a sense of control. If anxiety is something you struggle with at bedtime, we also have tips for calming your anxiety at night.

It Improves Memory and Focus: Among knitters surveyed, 61% reported better concentration and 58% noticed improvements in memory. Over half observed clearer thinking, improved problem-solving abilities, and sharper planning skills.

It Gives a Sense of Accomplishment: In one survey, nearly 75% of crocheters said their craft made them feel more useful in daily life. Making tangible, useful and beautiful things with crochet and knit can be a powerful counter to feelings like aimlessness or disconnection. A single square of a blanket or a finished scarf isn’t just fabric, it’s proof that you can start something and finish it.

These aren’t just numbers on a page. They represent real people experiencing genuine improvements in their daily wellness. And now I’m one of them.

Understanding the Mindfulness Connection

One of the most interesting aspects of yarn crafts is how they naturally induce a mindfulness state. The repetitive rhythm of knitting and crochet gently pulls your focus to the present moment, offering what researchers describe as a meditative experience.

Psychologists have compared stitching to a “calming mantra” that quiets mental clutter and eases the mind. Many crafters describe entering a peaceful “flow state” where stress fades and time seems to disappear. Following a pattern can fully occupy your mind while your hands move in a soothing, almost automatic rhythm.

Therapists have noticed that the back-and-forth hand movements in knitting are a bit like the side-to-side eye movements used in a therapy called EMDR, which helps people process trauma. Both involve repetitive, rhythmic motions that can calm the nervous system and keep the brain gently engaged, making the activity soothing and grounding.

These activities give the brain a much-needed pause from the constant stimulation of modern life.

The Digital Detox Element

One of the best things about knitting and crochet is that they’re completely screen-free. You can’t scroll your phone while juggling yarn, hooks, and patterns. And that’s the point. In a world where we’re constantly plugged in, these crafts give us a rare chance to unplug.

They’re hands-on, analog, and demand your full attention in the most calming way. For me, that break from screens has become one of the biggest joys of crafting. When I sit down with a project, I’m not just making something, I’m giving my brain a rest from endless notifications and social media.

And for anyone feeling overwhelmed by screen time (which is most of us), yarn crafts aren’t a guilt trip about using your phone less. They’re a genuinely fun, appealing alternative you’ll want to choose instead of scrolling. Similar to other easy ways to reduce stress, finding an engaging hobby can naturally replace unhealthy habits.

Knitting vs. Crochet: Which Should You Choose?

The complete Log Cabin Crochet Kit. Yarn, pattern, and all the tools to create something beautiful! | Photo: Better Living

Here’s the good news: both crafts offer essentially the same wellness benefits. Research shows no significant advantage of one over the other. The therapeutic value comes from the act itself, not the specific technique.

That said, they do have different characteristics:

➡ Crochet involves one hook and a single active loop, making it beginner-friendly with faster, more visible progress. This is what I chose to start with, and I appreciate how forgiving it is when mistakes happen. You can easily undo a few stitches without losing your entire row.
➡ Knitting uses two needles and maintains multiple active stitches on each needle. It creates stretchier fabrics and offers a wider range of textures and patterns. Many knitters describe the rhythm as particularly meditative once you’ve mastered the basics.

The best craft for wellness is simply the one you’ll actually do consistently. Choose based on what appeals to you, what projects interest you, and which technique feels more intuitive. You can always learn the other one later if you’re curious.

There’s a few differences between crocheting and knitting you’ll want to consider before you decide which one to learn. The truth is that while crocheting and knitting are both yarn crafts, they have their own distinct personalities.

There’s no reason why you can’t learn both in time, but it’s best to focus on one craft in the beginning.

I chose crochet because:

• Generally easier for beginners (only one hook to manage).
• Faster progress thanks to larger stitches.
• It’s ideal for blankets, home décor, and amigurumi (stuffed toys).
• Portable and forgiving (mistakes are easier to fix than in knitting).

Advantages of knitting are:

• It produces smooth, flowy and stretchy fabrics perfect for clothing (sweaters, socks, and fitted accessories).
• It offers a wide range of techniques for intricate designs.
• Creates a more uniform, polished look.
• Uses less yarn than crochet.

Reading through threads online, most reviewers felt crochet was easier to learn. But this wasn’t true for everyone. Many found they preferred knitting and liked the neater look of knitted projects better. But it was agreed that fixing mistakes in knitting was more difficult.

💡 Tip: To help you decide, take a look through Lion Brands huge catalog of patterns, projects and kits. See which project styles you’re drawn to. If you find you’re picking more projects of one more than the other, then consider learning that technique. Be sure to note the level of skill on project. You’ll want to start with “Beginner” or “Beginner +” skill level so you know it’s something you’ll be able to accomplish in the near future.

➡ My Advice: Whichever you choose, learn the basics, and start with small simple projects. There are so many amazing things you can make with both!

My First Two Months: The Log Cabin Blanket Journey

Progress you can hold in your hands. 30+ squares and counting! | Photo: Better Living

I’ll be honest about something: I didn’t start small with simple scarves or dishcloths. I did practice for a while, but for my first project, I went straight for the Log Cabin Crochet Kit on Lion Brand.

Why? I loved the look and the colors and this beginner project only requires you to learn one basic stitch. Buying kits from Lion Brand makes life easy. You get the pattern along with the exact amount of yarn you need for the project. You can customize what colors you want and also add accessories like crochet hooks if you need them. It’s so convenient.

The kit includes Lion Brand’s own Landscapes Breeze yarn. Since the recommended yarn was sold out (it’s a popular project) I chose the Seashell color instead. This is a gorgeous palette that shifts between soft, coastal tones. When I opened the package and felt the yarn, I knew I’d made the right choice. Quality materials matter, and Lion Brand delivers yarn that’s genuinely pleasant to work with.

The pattern calls for 40 squares that eventually come together to form a full blanket. At first, it would take me an entire day to make one square. Now, just two months in, I can complete two squares in an evening depending on how much time I have. That tangible evidence of improvement is incredibly satisfying.

While I’m glad I chose a project I’m genuinely excited about, starting with something smaller would have definitely given me quicker wins and built confidence faster. With a scarf, some coasters, or a simple dishcloth you can quickly finish your first projects in days rather than months. Was jumping straight into a blanket ambitious? Absolutely. Would I recommend it to others?

Honestly, if you master techniques like holding your crochet hook, creating even stitches tension, counting stitches, making a foundation chain, creating a few basic stitches there’s no reason not to dive in.

The learning curve for basic crochet isn’t steep, but like any new skill you’ll need to spend some time practicing to get your rhythm down.

How Lion Brand Made Learning Easy

Free video tutorials from Lion Brand Yarn that make learning easy. Your personal crochet instructor available 24/7!

Here’s what surprised me most: I’d never crocheted before starting this project, yet I picked it up quickly.

The Lion Brand video library was really helpful. They have clear, well-produced tutorials that walk you through every basic stitch and technique. When I couldn’t figure out why my edges were getting wonky, I found a Lion Brand video that explained exactly what I was doing wrong.

At first, my stitches were too tight. This is a common beginner issue. But with just a bit of practice and some clear info, I improved significantly.

And when you buy a kit includes everything you need: the yarn, a size 6 crochet hook, and clear pattern instructions. For about $70, I had a complete project that would keep me engaged for months.

The investment wasn’t just in supplies. It was in my wellness routine. And it’s paid off in ways I didn’t expect.

The Real Wellness Changes I’ve Experienced

Now, every night around 8 PM, I settle onto my couch with my current square, put on some music or a movie, and crochet for about two hours. Sometimes I’m half-watching a show, sometimes I’m fully absorbed in the pattern. Either way, my phone stays face-down on the coffee table.

I’m offline completely at night now. Not “I’m trying to use my phone less.” Actually, fully offline. My hands are busy, my mind is engaged just enough to stay present, and the compulsion to scroll has simply disappeared.

The positive changes have been real:

✔️ I’ve Had Better Sleep: I fall asleep faster and sleep more soundly. My brain isn’t buzzing with the digital noise of two hours of scrolling.
✔️ I Feel Genuine Accomplishment: Every completed square is proof that I made something real. My family has already started requesting blankets as gifts. They love what I’m working on.
✔️ I Feel More Calm: The repetitive motion truly is meditative. Experts describe getting lost in the rhythm of stitching as something that lowers breath and pulse, creating a natural sense of calm. I can confirm that’s exactly what happens.
✔️ I’m Staying Sharp: Following the pattern keeps my brain active in a productive way. I’m problem-solving, counting, paying attention to detail, all while relaxing.

I only wish I had started sooner.

The Cognitive Benefits: Keeping Your Brain Sharp

Watching your project come to life, one stitch at a time | Photo: Better Living

Beyond stress relief, yarn crafts give a gentle but effective mental workout while challenging the brain.

Crafts like crochet and knitting also build what researchers call “cognitive reserve.”

Cognitive reserve is the brain’s built-in resilience or ability to keep working even when damaged or aging. The idea first appeared in the late 1980s, when scientists noticed that some people had signs of Alzheimer’s in their brains but showed no symptoms in daily life. Their “reserve” helped them cope.

Picture it is like a road: if the main road is blocked, people with strong cognitive reserves can find alternate routes to reach their destination.

Crochet and knitting are also believed to help protect against age-related cognitive decline and impairment like increased forgetfulness, slower processing of information, difficulty with planning or decision-making.

How can working with yarn do this?

Learning new stitches and techniques strengthens neural pathways, while encouraging mental resilience. Counting stitches as you follow your project’s pattern also requires and supports focus.

The beauty is that this type of brain training doesn’t feel like work. You’re not forcing yourself through mental exercises. You’re making something beautiful, and your brain is benefiting in the background.

Why These Crafts Work for Anxiety

For anyone dealing with anxiety, the way yarn crafts work is particularly powerful.

One crafter perfectly described the experience:

“While my hands are busy doing something, my mind slows to a crawl, and I am actually able to think about one thing at a time, rather than having 20 to 30 threads all going at once.”

That’s exactly it. Anxiety often manifests as racing thoughts, multiple worry streams running simultaneously, and a sense of being unable to control your own mental focus.

The structured nature of knitting or crochet provides a gentle anchor. Your attention has somewhere specific to go. The counting gives your mind something concrete to track. The growing fabric provides immediate, visible feedback that you’re making progress.

The act of crafting occupies your hands and engages your mind just enough to distract from anxiety triggers without becoming overwhelming. It’s not trying to force the anxiety away. It’s simply giving your brain an alternative focus that naturally creates calm.

Getting Started: What You Actually Need

One of the best aspects of yarn crafts is how accessible they are. You don’t need a huge investment or elaborate setup to get started.

See also

There’s an entire library of free learning resources on Lion Brand’s website, including video tutorials.

For Crochet Beginners: The Lion Brand Beginner Crochet Kit includes everything needed: hook, yarn, and beginner-friendly patterns. If you want to jump into a more ambitious project like I did, the Lion Brand Log Cabin Crochet Kit provides a complete, beautiful project with all materials and instructions included.

💡 There’s plenty more crochet patterns and kits to choose from.

For Knitting Beginners: The Lion Brand also has beginner Knit Kits with all the essentials plus patterns with clear instructions designed specifically for people who’ve never picked up knitting needles before.

Choosing Your Yarn: The quality and feel of your yarn will significantly impact your experience. Working with scratchy, unpleasant yarn makes crafting feel like a chore. Depending on what pattern or kit you choose, it will come with a suggestion from the designer of what yarn to use.

If you want to use something different, be sure it’s the same weight as the original pattern.

Popular yarn options on Lion Brand include:

🦁 Lion Brand Wool-Ease: Soft, easy to work with, and widely available
🦁 Lion Brand Basic Stitch Anti-Pilling: Budget-friendly and durable
🦁 Lion Brand Landscapes Breeze: What I’m using. Beautiful color variations that add visual interest even in simple patterns.🦁
🦁 What About Hook and Needle Sizes? Most beginner projects use medium-weight yarn (also called worsted weight or size 4). The information on each pattern or yarn information page will suggest a hook size to use.

The Lion Brand kits include appropriately sized crochet hooks or knitting needles as add-ons, so you don’t ever need to guess.

Best Advice: Start Small for Success

While I went straight for a blanket and don’t regret it, I genuinely believe you’ll have a better experience starting with smaller projects. After I became more skilled and confident with my blanket squares, I decided to complete a quick project with the Quick Crochet Ear Warmer for Beginners from Lion Brand. I finished it in just one afternoon!

Here’s why:

Quick Completion = Motivation: Finishing something in a few hours or days provides immediate satisfaction and positive reinforcement. You experience the full cycle of starting, progressing, and completing a project, which builds confidence for larger works.
You Can Build Skills Without Pressure: Small projects let you practice basic techniques without the commitment of months of work. If you mess up, you haven’t lost much time or materials.
Variety and Experimentation: Completing several small projects lets you try different stitches, patterns, and yarn types. You’ll discover what you enjoy before committing to something major.

Ideal Starter Projects:

• Dishcloths or washcloths (practical and forgiving)
• Coasters (quick satisfaction, can experiment with stitches)
• Simple scarves (straightforward repetition that builds muscle memory)
• Small pouches or bags (slightly more complex but still manageable)

After you’ve completed two or three small projects and feel comfortable with basic stitches, then tackle that blanket you’ve been eyeing. You’ll approach it with skills and confidence, making the experience more enjoyable.

Create Your Own Wellness Routine

The key to experiencing lasting wellness benefits from yarn crafts is consistency. Like any wellness practice (meditation, exercise, journaling), the benefits compound over time. Just like building other healthy new year habits, starting a new craft practice works best when you set yourself up for success with the right tools and a sustainable routine.

I’ve found that dedicating about two hours most evenings to my crochet project has become a cherished ritual. It signals to my brain that the busy, productive part of the day is over, and now it’s time to slow down and be present.

You don’t need marathon crafting sessions. Even 20 to 30 minutes can shift your mental state and provide that sense of calm.
Start where you are, with what feels sustainable.

5 Tips for Building Your Practice:

1. Create a Comfortable Space: Set up a cozy spot with good lighting. I work on my couch with music or a movie, but you might prefer a quiet corner or your favorite chair.
2. Keep Projects Accessible: Store your current project where you can easily grab it. If you have to dig through closets to find your supplies, you’re less likely to actually do it.
3. Don’t Stress Perfection: Mistakes are part of learning. My early squares weren’t nearly as neat as my recent ones, and that’s fine. The process matters more than perfection.
4. Track Your Progress: Take photos of your work-in-progress. It’s incredibly satisfying to look back and see how far you’ve come.
5. Join a Community: Connect with Lion Brand’s online community or local crafting groups. Staying social and sharing your enthusiasm can help you maintain motivation.

5 Things I’d Tell My “Before Crochet” Self

If I could go back two months and talk to the version of me who was considering trying crochet, here’s what I’d say:

1. Just start. Don’t overthink it. Don’t wait for the perfect moment or the perfect project. Grab a skein of yarn (a skein is a ball of yarn) and a hook to practice stitches with. Then order a kit, watch a few videos, and begin.
2. Consider starting with a smaller project to get the feel of it and enjoy that sense of accomplishment that comes with finishing something in the real world. But if you’re genuinely excited about a bigger project, go for it. Excitement sustains motivation.
3. The learning curve is easier than you think. With Lion Brand’s video tutorials and clear instructions, you’ll pick up the basics quickly. Your first attempts won’t be perfect, and that’s completely fine.
4. This will change your evenings in ways you don’t expect. It’s not just about the blanket or scarf you’re making. It’s about reclaiming time, attention, and a sense of agency over how you spend your leisure hours.
5. The wellness benefits are real. This isn’t just a nice hobby. It’s a practice that will genuinely support your mental wellbeing, reduce stress, improve your sleep, and give you something tangible to show for your time.

The Bottom Line: Crafting as Wellness Practice

Knitting and crochet aren’t just about making things, though the finished projects are wonderful. They’re accessible, affordable wellness practices that offer genuine mental health support backed by research involving thousands of practitioners.

• The repetitive, rhythmic motions help activate relaxation responses in our bodies.
• The focused attention provides relief from anxious, racing thoughts.
• The creative process boosts mood and confidence.
• They encourage mindfulness, focus, and a genuine sense of accomplishment.
• The community connections reduce isolation. And a screen-free hobby can provide a much-needed break from digital overwhelm.

Whether you’re seeking stress relief, better sleep, a digital detox, a mindfulness practice, or something soothing and productive to do, yarn crafts deliver on all counts.

My current blanket needs 40 squares. I’ve completed over 30 of them in just two months. Every square represents an evening spent present, engaged, and creating something real. When it’s finished, it will be my first completed crochet project. Something I made with my own hands, from scratch, that other people can enjoy.

But honestly? The blanket itself is secondary. The real value is in what those two hours of crafting each evening have given me: calm, focus, accomplishment, better sleep, less screen time, and proof that I can create beautiful things when I slow down enough to try.

Looking back at these two months, I can genuinely say this simple hobby has transformed my evenings. The racing thoughts have quieted, my sleep has improved, and I have beautiful handmade squares to show for my time. Whether you’re looking to sleep better naturally or simply want to create something meaningful with your hands, I highly recommend giving yarn crafts a try.

When so much feels outside our control these days, the ability to transform a ball of yarn into something functional and beautiful is quietly revolutionary.

That’s worth far more than any finished blanket.

Research Citations

These are the direct sources that support the research in this article

Stress & Relaxation

Anxiety Relief

The information provided is for educational purposes only and is not intended as medical advice. Knitting and crochet are not substitutes for professional mental health treatment. Please consult with a healthcare provider for any wellness concerns.