What are the benefits of knitting, and how can handicrafts affect your mood? The possible effects of repetition, attention and making things, and their limits.
Winter evenings in grandmother's armchair, a ball of yarn in her lap, two needles in her hands and the theme tune of a TV series in the background... Many of us have a scene like this in our childhood memories. What was said at the time is forgotten, but the soft clicking of the needles touching each other stays with us. In recent years knitting has been in the hands not only of grandmothers but also of young people meeting in cafés, commuters on the metro and new mothers looking for something to occupy them on sleepless nights. So what are the benefits of knitting, really? Why can this repetitive movement, progressing stitch by stitch, feel so good? In this article we calmly look at the possible effects of knitting, sewing, needle lace and similar handicrafts on mood, where these effects might come from, and their limits.
On the Benefits of Knitting: Why Do So Many People Say It Helps?
Many people who knit say similar things: "It clears my head", "When my hands are busy, I calm down inside", "My mind, scattered all day, pulls itself together." These sentences are not research findings but personal experiences; yet the fact that they are repeated so often shows that handicrafts mean something important to people.
Here we need to be honest from the start: strong scientific evidence at the level of systematic reviews specifically on knitting does not appear in the sources we consulted. It would therefore not be right to make claims such as "knitting makes anxiety disappear" or "knitting cures depression". What we can say is this: knitting and similar handicrafts are a creative activity that can help many people calm down, gather their attention and enjoy the pleasure of making something. This is not therapy but a form of self-care and creative activity.
Handicrafts and care: a note from history
The idea of handicrafts as part of care is not new. It is said that at the Hafsa Sultan Darüşşifa (historic hospital) in Manisa, during the period when the institution operated as a mental hospital, care was provided with handicrafts, music and the sound of water. This information shows that handicrafts were valued at that time too, on the idea that they could do people's mental state good; but it does not mean they were a scientifically proven treatment method in today's sense.
The Calming Side of Repetitive Movement
The most distinctive feature of knitting is that it is a repetitive movement: insert the needle into the stitch, wrap the yarn, pull the loop through, switch needles. After a while this rhythm begins to flow almost by itself. Several possible explanations can be considered for why repetitive movement may feel calming:
- Predictability: while many areas of life involve uncertainty, in knitting the next step is always clear. This predictability can offer an anxious mind a small zone of safety.
- Rhythm: moving in a regular rhythm can, in some people, go together with slower breathing and a more relaxed body.
- Directing attention: counting stitches and following a pattern direct attention to the present and to the hands. Meanwhile there may be less room for anxious thoughts, for getting stuck in the past or for imagining the future.
- Keeping the hands busy: some people do not know what to do with their hands at moments of tension; habits such as nail-biting or constantly checking the phone can appear. Knitting gives the hands a purposeful occupation.
The flow state and losing track of time
Some people who knit say, "I started, and when I looked up two hours had passed." Becoming so absorbed in what one is doing that one forgets time and surroundings resembles the experience psychology calls "flow". The flow state usually arises in situations where the task is neither too easy nor too hard, where skills are in balance with challenge. In knitting, plain stitches for a beginner and a complex pattern for an experienced knitter can provide this balance. We look at this concept separately in our article what is flow.
This experience also has some things in common with mindfulness practices that focus on keeping attention in the present moment. If you are curious about mindfulness-based approaches, take a look at our article what is mindfulness.
In knitting the next stitch is always clear; perhaps that is why, on uncertain days, it gives a person something to hold on to.
The Pleasure of Making and Finishing
Another side of knitting is that it produces a tangible result. In many kinds of work we cannot see the outcome of our effort: emails get answered and new ones arrive; housework gets done and starts again the next day. In knitting, however, a few rows are added each evening, and one day a scarf, a hat or a baby blanket appears.
This process can be meaningful in several ways:
- Seeing progress: seeing small steps add up to a whole allows you to experience the value of patience and effort in a concrete way.
- A sense of mastery: learning a new pattern, knitting a sleeve for the first time or managing to fix a mistake can give a small but satisfying sense of competence.
- The pleasure of giving: giving something you have knitted to a loved one is a lovely way to offer effort and love together. Bootees knitted for a grandchild on the way, a neck warmer sent to a son doing his military service: in these lands this has been a language of love across generations.
Imagine a man who, in the first months of retirement, does not know what to do with himself at home and feels "useless", and who, at his wife's insistence, tries knitting a simple scarf. His first attempts come out lopsided, and he has to unravel them several times. But a few weeks later, when he gives his grandchild his first scarf and the grandchild wears it to school, he feels a pride he has not felt in a long time. This experience does not solve all the difficulties of retirement; but it can help give his days meaning and rhythm.
Knitting Together: The Social Side
Although knitting often seems like a solitary activity, it has a long social history in Turkey. At women's "kabul günü" (regular home gatherings hosted in turn), on visits to neighbours and while preparing a bride's trousseau, handicrafts have accompanied conversation. Crafts such as needle lace, crochet lace and hoop embroidery have been passed down from generation to generation not only as techniques but also as a way of sharing.
Today, too, knitting meet-ups held at municipal adult education courses, neighbourhood associations or cafés can bring people together. Settings like these:
- Can offer a chance to meet people for those who feel lonely or have moved to a new city.
- Can make conversation easier when talking face to face feels hard, because the hands are busy.
- Can bring people of different generations together at the same table.
One of the lovely things about knitting meet-ups is that they naturally bring experienced knitters and beginners together. Someone who has muddled a row can turn to the person next to them for help; these small acts of help can quickly create closeness between strangers. Even so, knitting together may not suit everyone. Some people love knitting precisely as a time when they can be alone and do not have to talk to anyone. Both preferences are valuable.
A ball of yarn in hard times
Some people turn to knitting most during difficult periods: while waiting in a hospital corridor during a loved one's operation, during a long course of treatment, after a loss, or on long nights when the baby will not sleep. At such moments knitting can offer a small area you can control in a situation you cannot. Finishing a row becomes a small task that can be completed within the day. The benefits of knitting may be felt more clearly during such periods; but it is worth remembering that knitting does not remove grief, anxiety or exhaustion, it can only make it a little easier to stay alongside them.
When Are the Benefits of Knitting Not Enough? Things to Watch For
Knitting can do many people good; however, a few points deserve attention.
The body's limits
Sitting and knitting in the same position for a long time can lead to neck, shoulder, hand and wrist pain. Taking short breaks every hour, stretching your hands and wrists and working in a well-lit space can reduce these risks. If you have joint problems, it is wise to ask your doctor how much you can knit.
The perfectionism trap
For perfectionists, knitting can sometimes stop being relaxing and turn into a new area of pressure. Unravelling the work at every mistake, or comparing yourself with flawless knitting photos on social media, can make a hobby that started with pleasure exhausting. Remembering that small mistakes are a natural part of handmade work can help protect the side of knitting that does you good.
Turning into a way of avoiding things
Sometimes an activity can become a way of escaping a problem that needs to be faced. For example, burying yourself in knitting for hours so as not to think about a loss, a relationship problem or a decision may bring relief in the short term but does not solve the problem in the long term. Knitting is valuable if it helps you get in touch with your feelings; if it has become a means of suppressing them completely, it is important to notice this.
Practical Tips for Getting Started
If you have never knitted, or stopped years ago, the following tips can make starting easier:
- Start with a simple project: a single-colour scarf or dishcloth knitted in plain stitch can be a good start.
- Choose thick yarn and thick needles: seeing progress more quickly can boost your motivation.
- Learn from someone: getting help from your mother, your grandmother, a neighbour or an adult education course makes learning easier and also offers a chance to spend time together.
- Set a time goal, not a product goal: saying "I'll knit for fifteen minutes every evening" rather than "I'll finish the scarf this week" reduces pressure.
- Try knitting in front of a screen, but sometimes knit in silence too: knitting while watching a series is enjoyable; but now and then knitting while focusing only on the stitches can strengthen the experience of keeping attention in the moment.
- Be gentle with mistakes: a dropped stitch is not a dropped life.
Another everyday benefit of knitting is that it offers a small alternative to time spent in front of a screen. In the evenings, knitting a few rows instead of scrolling aimlessly through social media with your phone in your hand can give both your eyes and your mind a break. This does not mean you have to give up your phone entirely; it simply means setting aside part of the day as a time when your hands and attention are occupied with something else. Many people say that when they set aside the half hour before bed for knitting, they end the day more calmly.
If you are curious about different ways of coping with stress, you can find more comprehensive suggestions in our article on stress management.
When Should You Seek Professional Support?
Handicrafts do many people good; but there are situations in which they are not enough on their own. It may be helpful to speak to a mental health professional in the following situations:
- If anxiety, restlessness or tension is clearly affecting your daily life, sleep or work
- If you are experiencing panic symptoms such as palpitations, shortness of breath or sudden intense fear
- If low mood, lack of motivation and an inability to enjoy things have lasted for weeks
- If no activity, including the knitting you used to enjoy, does you any good any more
For anxiety and panic difficulties, work is done with research-supported methods such as cognitive behavioural therapy; the aim is for the person to notice the thought and behaviour patterns that feed their anxiety and to learn ways of coping with them. Where necessary, an assessment by a psychiatrist may also be part of the process. If you are having thoughts of harming yourself or ending your life, call 112 (emergency services) in an emergency.
Frequently Asked Questions
Does knitting get rid of anxiety?
Knitting may help some people calm down and gather their attention; however, there is no strong evidence that it treats anxiety disorders. Knitting is a self-care activity; for persistent anxiety that affects daily life, professional support is important.
Do other handicrafts have the same effect as knitting?
Handicrafts that involve repetitive movement and produce a tangible result, such as sewing, needle lace, embroidery and macramé, can offer similar experiences. What matters is finding an activity you enjoy and can keep up without strain.
Can children and young people benefit from knitting?
Yes; with age-appropriate thick needles and simple projects, children can try knitting too. Activities that require manual skill like this can offer a chance to spend enjoyable time away from screens. However, it is important not to push the child and to keep the process playful.
Is knitting a therapy method?
No. Knitting done on your own is not therapy but a form of self-care and creative activity. Creative tools may be used in therapeutic processes, but that is a different process, carried out with a trained professional and with specific goals.
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Eda Erkan Alapala
Klinik Psikolog. İstanbul Kent Üniversitesi Klinik Psikoloji Tezli Yüksek Lisans mezunu; bilişsel davranışçı terapi, çocuk merkezli oyun terapisi ve çocuk-ergen psikoterapisi alanlarında eğitimlerini tamamlamıştır.
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