Superpower Hobbies: Protective Factors Against Mental Illness & Substance Use

What’s the difference between surviving and thriving? In a world full of stress and adversity, how is it that some people develop resistance and some succumb to the pull of mental illness and substance use?

In the mental health field, we use the term protective factors to describe ways to cope with difficulties and ultimately come out stronger on the other side. 

What Are Protective Factors?

Protective factors are pieces of our lives associated with positive outcomes. They can be situations, habits, attributes, or other types of things.

There are many varieties of protective factors that span different communities and groups, but a few examples of protective factors include a parent’s involvement with a child, engaging after-school programs for teens, or laws that protect us from exposure to certain substances. Engaging with a hobby can also be a protective factor.

People with Hobbies Experience Positive Results

One study from the University of Kansas found that people who engaged in enjoyable leisure activities experienced lower levels of depression, improved physical health, and higher levels of positive psychosocial states (Pressman, Sarah D. et al., 2009).

Other studies have found similar results. Hobbies have the potential to lower cortisol, a stress hormone, as well as produce a sense of well-being that can last days after engaging with the activity. 

Additionally, social hobbies like team sports can increase a sense of community. Likewise, hobbies that promote physical activity or time spent outdoors confer even more benefits.

Those feel-good effects can help us in many areas of our lives. People who experience more positive mental states are less likely to engage in substance use and other harmful coping mechanisms.

What Kind of Hobby Should I Try?

Utah State University’s Mental Health Education Extension states that a hobby “can be any activity done regularly during spare or leisure time for pleasure.” This can be something quiet or active; it can be creative, athletic, academic, or a combination. 

Hobbies are as varied and unique as people—it depends on your personality. Try a few things and find something that makes you feel refreshed and excited. 

A few ideas to try:

Outdoor or Active Hobbies

• Hiking

• Rock climbing

• Biking

• Camping

• Kayaking

• Fishing

• Golfing

• Horse riding

• Yoga

• Swimming

• Playing for a local sports team

• Gardening

Creative or Expressive Hobbies

• Drawing

• Coloring

• Playing an instrument

• Dancing

• Photography

• Writing

Crafting Hobbies

• Embroidery

• Crocheting

• Knitting

• Leather crafting

• Jewelry making

• Sewing

• Origami

• Woodworking

Additional Hobby Ideas

• Beatboxing

• Blogging

• Engraving

• Improv

• Magic tricks

• Podcasting

• Cooking

• Birding

• Board or card games

• Foraging

• Learning a language

For many more hobby ideas, see this list from Local Adventurer.

Ways to Make Time for Hobbies

In our busy society, it may seem impossible to make time for hobbies. However, if we value our mental health and want to prioritize a healthy lifestyle, we would benefit from making time.

• Dedicate a few hours each week to something you enjoy. Schedule it in your calendar and make a date with yourself (or the people you engage in your hobby with, if it’s a social endeavor).

• Take micro-breaks during the day. Keep your book, art journal, or crocheting close by, and look for available downtime to engage (even if it’s only a few minutes while you’re on hold on a phone call, for example).

• Check your screen time. Many of us spend hours on our phones and devices each day. Consider if you can reclaim any of this time and devote it to your hobby.

If you have questions about hobbies or other protective factors, feel free to reach out to LEAF at (607) 432-0090.

Sources:

Local Adventurer. “101 Hobbies to Start in 2025 – Listed by Types of Hobbies.” Accessed February 5, 2025. https://localadventurer.com/types-of-hobbies/.

SAMHSA. “Risk and Protective Factors,” n.d. https://www.samhsa.gov/sites/default/files/20190718-samhsa-risk-protective-factors.pdf .

Utah State University. “How Hobbies Improve Mental Health.” Accessed February 5, 2025. https://extension.usu.edu/mentalhealth/articles/how-hobbies-improve-mental-health.