Knitting as PTSD Therapy: How Crafting Aids Mental Health Recovery

For many people, knitting is simply a hobby—an enjoyable way to create something beautiful with yarn and needles. But for those of us living with PTSD, knitting can be so much more. It can be a form of therapy, a grounding practice, and a way to reclaim control over a mind that often feels like it's racing ahead of us.

The Science Behind Knitting and PTSD

Research has shown that the repetitive motion of knitting—looping the yarn, forming stitches, and following a pattern—helps regulate the nervous system and reduce the body's stress response. When we knit, our brain releases serotonin and dopamine, natural mood elevators that help combat the effects of trauma. The bilateral stimulation involved in knitting may even help process traumatic memories in a way similar to EMDR therapy (Johnson & Smith, 2023). This rhythmic repetition serves as a form of meditation, bringing a sense of order to chaotic thoughts (Futterman, 2021).

I've found that working with complex patterns—whether lace, cables, or colorwork—demands a special kind of presence. While the basic knit and purl stitches might become automatic, following a pattern keeps me firmly anchored in the present moment. Any lapse in attention quickly becomes apparent when I lose my place or make a mistake that requires frogging (unraveling) back several rows. This built-in mindfulness check helps prevent my thoughts from wandering to traumatic memories or future worries, making pattern work particularly therapeutic.

Physical and Sensory Benefits

Beyond its mental health benefits, knitting offers remarkable physical advantages that can help manage PTSD symptoms. The gentle, repetitive motions help reduce muscle tension, lower blood pressure, and improve fine motor skills. The natural rhythm of knitting can help regulate breathing, creating a calming effect on both body and mind.

The sensory aspects of knitting are particularly therapeutic. Choosing colors can reflect and influence our emotional state, while different yarn textures provide grounding sensory experiences. The weight of a project can offer comfort similar to a weighted blanket, providing a sense of security and stability.

A Tangible Sense of Accomplishment

One of the challenges of PTSD is feeling like you're stuck in a loop of past trauma. Knitting helps break this cycle by providing tangible progress—one stitch at a time. Watching a project grow from a single cast-on stitch into a finished piece is incredibly rewarding. It's a reminder that I can create something meaningful, that I can move forward, and that I am capable of transformation (Park & Kwon, 2019).

Managing Anxiety with Creativity

Anxiety often accompanies PTSD, and finding healthy coping mechanisms is crucial. Knitting offers both a safe outlet for nervous energy and a portable sanctuary we can carry anywhere. When my mind feels overwhelmed, picking up my needles helps shift my focus from spiraling thoughts to the gentle, tactile process of working with yarn. This portable safe space provides comfort and familiarity in triggering situations, offering security and preparedness. The creative process allows us to maintain autonomy over our choices, from selecting colors and patterns to deciding when to engage with others (Harvard Health Publishing, 2019).

A Sense of Community and Connection

Living with PTSD can feel isolating, but knitting has connected me with a broader community of crafters who understand the power of creativity. Whether through local knitting groups, online forums, or sharing projects on social media, knitting fosters a sense of belonging. It reminds me that I'm not alone in my struggles, and there are others who find solace in the craft just as I do (Riley, Corkhill, & Morris, 2013).

Self-care and Legacy

Self-care is essential for managing PTSD, and knitting has become a key part of my self-care routine. Having knitted off and on over the years, I rediscovered its therapeutic power when I became a grandparent. The desire to create heirloom pieces—delicate shawls, cozy blankets, and whimsical toys—gave my craft new meaning and purpose. Each stitch became not just an act of self-care, but a thread connecting generations.

Creating these handmade treasures for my grandchildren has helped me feel deeply appreciated and valued, significantly boosting my emotional well-being. There's something profound about channeling our healing journey into pieces that will be cherished for years to come. Unlike some other hobbies, knitting doesn't require perfection—dropped stitches can be fixed, and mistakes can become part of the design, part of the story. That flexibility mirrors the kindness I strive to show myself in my healing journey (Futterman, 2021).

Final Thoughts

Knitting is more than just a craft; it's a tool for healing. It has helped me find calm in the storm, create beauty from chaos, and reconnect with myself in a way that feels safe and empowering. If you're living with PTSD or simply looking for a therapeutic creative outlet, I encourage you to give knitting a try. You might be surprised at how much comfort and healing can be found in a pair of needles and a ball of yarn.

Have you found knitting or another creative hobby helpful for your mental health? I'd love to hear about your experiences! Connect with me via email at me@helenburgess.id.au or find me on social media: @hlnbee on Bluesky, Mastodon, LinkedIn, Facebook, and Instagram. Let's share our creative healing journeys.