Flow State for Mental Health: Empathy and Creativity

The flow state is a state of heightened connection with oneself, the world, and the activity at hand, resulting in a sense of effortless enjoyment of the present moment (Csikszentmihalyi, 1990). This state exists on a spectrum of connection known as the “unitary continuum,” with the flow state falling somewhere in the middle (Yaden & Newberg, 2022). Flow states and other states on the unitary continuum are considered self-transcendent experiences (Yaden et al., 2017).

Flow state and effortless success

When accessed by individuals during skilled activities, the flow state often leads to superior outcomes. Electronic music producer Armin van Buuren has mentioned the flow state in his masterclasses, emphasizing the importance of having fun and stating that the best music comes from having fun (Van Buuren, 2021). Similarly, A. Helwa in his book: The Secret of God’s Loveexplains that the words she writes do not come from her, but from a higher source (Helwa, 2020). This shows how surrendering to the flow state helped her to create effortlessly, and the work came through her so easily that she felt it was not her own. While it may feel like divine intervention, let’s dive into the neuroscience behind this state to understand what is actually happening.

What is the neuroscience of flow states?

Meditative state of mind and body: During a flow state, the brain is in a meditative state, evidenced by slower brainwave activity (Katahira et al., 2018). Given that the body is a series of interconnected systems, it is not surprising that as the mind enters a slower brainwave state, the body’s parasympathetic mode (rest, repair, and digest functions) is also activated (Yaden & Newberg, 2022, p. 80).

Turn off linear thinking and turn on unidirectional thinking: Along with a meditative mind, our fixed, self-limiting beliefs and thoughts about ourselves are also reduced, as shown by a decrease in activity in the Default Mode Network (DMN) (Linden et al., 2021). This means the brain can explore more creatively, activating new neural pathways in all directions. This is known as “transient frontal lobe hypoplasia” (Yaden & Newberg, 2022).

How does the flow state increase empathy?

Research has shown that humanitarianism is increased after self-transcendent experiences (Elf et al., 2022; Yaden & Newberg, 2016). As a form of self-transcendent experience, flow states share a similar underlying mechanism. Humanitarianism observed after flow states may be the result of decreased DMN (self-thinking) activity and increased brain connectivity.

Simply put, when you calm down (slower brainwaves), you eliminate negative stress that manifests as self-doubt and self-preservation (reduced DMN activity), and you are able to tap into a wider range of positive emotional and intellectual experiences (increased neural connectivity).

Happiness and empathy

Optimistic people, like Spongebob, often have high levels of empathy. Research supports this observation, showing that elevated levels of serotonin, commonly shortened to the “happiness molecule,” make people more empathetic and social (Crockett et al., 2010). The correlation between happiness and empathy is well documented in the psychology literature. For example, the longest-running study on happiness from Harvard University found that the happiest people are those who have several deep and meaningful relationships (Waldinger & Schulz, 2023).

Deeper Relationships, Higher Happiness

This finding highlights that the depth of connection has a significant impact on well-being, and that empathy plays a key role in forming these deep connections. Looking back at the unitary continuum in Figure 1 and related research, we can see that the more connected we feel to the world, the stronger our empathy (Yaden et al., 2017). Stronger empathy leads to deeper relationships and greater overall joy, which brings us full circle back to the idea that happiness is about connection.

Flow state and pleasure

It’s not necessarily about deep meditation. People in the quietest rooms in the world often feel like they’re going crazy, highlighting our innate need for stimulation. It’s also not about loud music or luxury. That can be fun, but this article focuses on a different kind of fun. The key is to balance stimulation with activity (Csikszentmihalyi, 1990).

How to Access the Flow State

Appropriate Stimulus: Too much stimulation overactivates the nervous system and accelerates brain waves. Flow state can be achieved with just the right amount of stimulation, allowing you to enter a self-transcendent meditative state. For example, sitting by a lake and enjoying the faint sounds and scenery can help you enter the flow state, calming your brain and body and allowing you to be immersed in the present moment. Nature is an excellent stimulant for the flow state and can even increase focus in children with Attention Deficit Hyperactivity Disorder (ADHD) (Taylor & Kuo, 2009). It can be binaural beats, yellow lighting, or scents.

Intentional association: We all have that song that takes us back to the past. In psychology, this is known as learned association (Baum, 2017; Delamater & Lattal, 2014). We can leverage this knowledge by intentionally associating certain stimuli with flow states. For example, if we light the same candle while composing, the familiar scent helps our mind recognize the flow state and enter it faster. Similarly, musician Alicia Keys leaves the studio in a good mood, saying she wants to leave with “good energy” (Keys, 2022). What she is actually doing is maintaining an environment of positive associations so that her mind will return to her original rhythm every time she returns to the studio.

Suitable activities: Flow state is a very personal experience. This means that you can find it in activities that others can’t imagine. This individuality is the beauty of being yourself. Some flow states are general, but others are unique to each person. To find your flow state, follow your curiosity. What activities allow you to lose track of time and pour your heart into them? Psychologist Mihaly Csikszentmihalyi explains that flow states deepen when you immerse yourself in an activity and hone your skills. In positive psychology, this is known as person-activity fit.

All of this combined means that you can reach a flow state through the right balance of stimuli and skills, and you can induce a flow state by training your mind to associate certain stimuli with the flow state.

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