The Magic Mindfulness Of cross stitch

We’re all craving slower, more meaningful moments. Whether it's baking sourdough, journaling or doing crafts, people are leaning into things that feel grounding and real. And there’s a reason these mindful hobbies are trending. Between work, our social life and screen time, sometimes finding moments of peace can feel be tough,

For many years I knitted as a way to switch off on an evening (as well as to keep my hands busy to stop myself pulling my hair out. My Trichotillomania is a whole other topic I'll probably cover at a later date!), then in 2019 I rediscovered cross stitch. It was something I hadn't done since I was a child but had fond memories of, and very soon my evening 'switch off' crafting was cross stitching. At the time I was a full time physio and was really struggling with my mental wellbeing (you can read more about my difficult relationship with my physio career here) so cross stitch was a bit of a lifesaver, allowing me to stop my brain from whirring and bring a sense of calm on an evening.

It's no surprise it was so helpful really. Crafts like cross stitch have been shown to help manage symptoms of anxiety, depression, and even chronic pain. In fact, a 2024 study by scientists at Anglia Ruskin University found creative arts and crafts are beneficial for mental wellbeing improving life satisfaction and happiness scores. So, if you’ve been feeling burnt out, anxious, or just need a break from your phone, cross stitch might be exactly what you need.

May is Mental Health Awareness Month and so I thought this month on the blog we could take a deeper look at the mental health benefits of cross stitch, and how we can get the most out of this mindful craft.

A note before we begin: while I used mindfulness techniques with my patients as a physio, particularly those with chronic pain, I am not a trained mental health practitioner. I have, however, had my wonderful friend who is a mental health practitioner check this blog before posting to make sure I'm not spreading misinformation, and she has kindly written a little note on the topic at the end.

mental health benefits of cross stitch

Cross stitching is a unique way to combine creativity with relaxation and there are a number of ways that it can benefit your mental health aside from mindfulness.

These can include...

• The joy of creating. Seeing something you have created yourself come to life gives a unique sense of accomplishment, satisfaction and pride. I've often been asked to sell my designs as prints, tea towels or other ready made items, but to me that defeats the purpose. Those that have a stitched TSK design only have that because they made it themselves, or someone made it for them, both of which are lovely thoughts!

• Reduced screen time. We are all acutely aware of the negative effects of too much screen time, but just to drill the point home, a study in 2023 showed that excessive screen time could have a negative impact on physical, mental and social health and wellbeing. So put down that phone and pick up your project!

• Reduced loneliness. The cross stitch community is one of the friendliest I've ever known, and those communities are easily accessible. There are online communities such as the extremely friendly and helpful Cross Stitch Friends In The UK Facebook group, or within Facebook groups ran by specific designers such as The Geeky Stitching Club for fans of my fellow designer Jess aka The Geeky Stitching Co (I've been meaning to set up a Facebook group for TSK stitchers so I promise I will get round to that at some point, but until then you can still follow me here!). In person there are cross stitch retreats and meet ups like those organised by the gang at North East Cross Stitchers Retreats & Meets (UK), and other, more locally organised, crafty sessions such as workshops.

• Letting go of perfection and encouraging resilience. This is for you perfectionists out there. I see you because I used to be you! I've talked before about the problem with perfectionism on a Facebook/Instagram post. When cross stitching mistakes are unavoidable, but the more mistakes you make, the less frustrated you get, and the more experienced you become the more you are able to find ways to problem solve. Do you undo it all or adjust the pattern? So cross stitch not only helps you be less of a perfectionist, but it also helps you develop adaptability and resilience,

cross stitch and mindfulness

Mindfulness is all about being present in the moment, bringing awareness to your current thoughts, emotions and senses without judgement. No multitasking, no worrying about the bigger picture or what’s next, just you, here and now. It’s a technique used to reduce stress, increase focus, and improve mental clarity. And here's the best part, practicing mindfulness doesn’t require a yoga mat or a silent retreat, it can be as simple as picking up a needle and thread.

Here are some reasons that cross stitch is a perfect mindfulness activity...

• It's got the rhythm. The gentle motion of creating each individual stitch over and over again brings with it a sense of flow and rhythm. The repetition encourages the mind to easily focus on the task at hand while creating a sense of calm and allowing space for your brain to process any other thoughts or feelings you may be experiencing in the moment. It's a common misconception that mindfulness means to not think about anything at all. However, it's important to remember that mindfulness is not about completely emptying your mind, it's about allowing yourself the time to acknowledge all thoughts and feelings that are present and working through each. The ease of cross stitch allows for this to be possible, while more complicated craft may not allow this space and therefore not have the same benefits.

• Attention to detail. Cross stitching is impossible without paying close attention to the small details and therefore it encourages you to bring mindful awareness to everything you do from how the threads lie in each individual stitch, to the differences in colours and the variations in the pattern.

Sunny St Mary's Cross Stitch Kit

• Counting. this is a benefit experienced specifically with counted cross stitch which all TSK cross stitch kits are. With this style of cross stitch you are required to count stitches on your fabric or on your pattern to determine the correct amount or position of stitches. This counting is unavoidable and so it encourages focus on the task preventing your mind from wandering.

cross stitch Mindfulness exercise

We've talked lots about how cross stitch is beneficial to mental wellbeing and why, so let's put this into practice! Here are a few prompts to help turn your cross stitch session into a magical mindful moment. Bookmark this post in your browser to come back to later if you're not quite ready to stitch, but if you are, grab your cross stitch kit and let's go!

Before you start

1. Close your eyes and see if you can identify any areas of tension in your body. This is often felt in your forehead, jaw, shoulders, and chest.

2. Take a few slow deep breaths in through the nose and out through the mouth. The in breaths will feel cold on your nose and you will feel lifted with each breath. With the out breaths try to relax those areas of tension you noticed. If you can, try to make your out breaths slightly longer than your in breaths. Eg breath in for 3s and out for 5s.

3. Get comfy!

During your stitching session

1. How does the needle feel against your hand? Cold maybe?

2. How does it feel to pull the thread through the fabric? Is it smooth or can you feel the texture as you pull it through? Does it make a noise?

3. Look at the stitch you just completed. How does it compare to the previous stitch (just be descriptive, remember this is a no judgement zone!)

4. Am I still comfortable or do I need to readjust? Maybe get a blanket?

After the session

1. How does your project look now compared to when you started? Look how far you've come!

2. How does your project look when held further away compared to up close? Take a moment to marvel at the details that seem to emerge as you hold it further away from you.

bonus tips

Want to really maximise the mental health benefits of cross stitch? Here are some bonus tips!

• Fit in a short cross stitch session in the morning. The stress hormone cortisol is higher in the morning, so fitting in a mindful cross stitch session at the start of the day can help set your brain up to be able to face the rest of the day.

• Stitch your day away in the evening. An evening stitching session allows your brain the space it needs to process the thoughts accumulated through the day.

• Learn tips to make cross stitch easier such as those in my Tips For Easier Stitching Part 1 and Part 2 blogs

• Have help at hand. For example you could bookmark my How To Guides in your internet browser so you can check them quickly if you get stuck.

• Choose a project that is meaningful. Be it a saying, a picture of a character you love, or a beloved place with memories attached, a cross stitch pattern that is meaningful to you or your intended giftee will make the sense of satisfaction far greater. That's one of the reasons I create cross stitch patterns and kits of UK landmarks, so that people can stitch their own piece of home.

• Choose your project difficulty level dependent on what you want to gain. Want a challenge? Pick something harder. Want a calming more mindful stitching session, choosing something a little easier. One of my customers recently told me she always has two projects on the go: a complicated project for when she fancies testing herself and one of our beginner friendly kits for when she wants to relax, unwind and watch a bit of telly at the same time.

Completed 'Illuminations On The Wall' Cross Stitch Kit

At the end of the day, it’s not about making a perfect project, it’s about taking time for yourself. Cross stitch gives you a quiet, creative space to breathe, unwind, and feel a little more grounded.

Notes from a Mental Health Professional

"One of the things I recommend to people who are anxious, particularly consumed by worries that can't be solved at the time, is doing a 'flow activity'. This can look different for different people but the idea is that it takes up all of your focus so that you aren't ruminating on your thoughts. As mentioned earlier within the blog, a flow activity keeps you grounded in the present rather than focusing on past or future worries.

From another angle, people who are struggling with depression or low mood might find the thought of stitching a 'project' to be too great of a task. In this case the benefit of crafting it's more about doing something for yourself, rather than the finished project. Personally I find anything like this difficult to start, particularly when feeling low and perceiving it as a task of some kind. If that's you I would reach out to Jennifer as she is always happy to help push past the first hurdle. That's what she did for me and I haven't looked back! Now that I've started I can pick it up whenever I feel like I need it, which is usually when my mind is full of thoughts from the day or if I'm struggling to remain still.

What is unique about stitching is that it both requires your focus and also allows you to relax doing what you enjoy at the same time. Time passes quite quickly when I'm stitching and I notice I haven't looked at my phone for an hour sometimes! Shocking! This is another mental health benefit of stitching for people who feel overwhelmed with information coming at them from various channels. It's genuinely really hard to break the addiction of checking your phone or doom scrolling when we've been so conditioned to do this. We really do need another option for occupying our minds and stitching has been that option for me.

Finally the link between improved self-esteem and creative achievement is high. Wherever you are starting from in this area, you can choose something that suits you, whether it be simple or more complex.

From a personal stance I never expected to enjoy stitching. I thought I was too impatient and clumsy to do it and assumed it would just irritate me. What I found was the opposite. It helped me improve my ability to focus, sit still, and sometimes persevere through the frustration.

"

Jenny Reay, Mental Health Practitioner

Ready to start your mindful cross stitch journey? Check out our beginner cross stitch kits or download one of our free cross stitch patterns and start stitching your way to a calmer mind.

J xx

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