We’ve all been there. You want to create something to soothe your anxiety. Instead, you pick a pattern that makes you want to throw your needles across the room. Suddenly, your “relaxing hobby” is just another source of stress.
In my latest video (above), I shared my top 5 specific free patterns for overwhelmed brains. But how do you know if a pattern is safe for a “bad brain day” before you cast on?
As a beginner knitter who navigates life with schizoaffective disorder, I’ve developed a mental checklist. Before committing to a project when experiencing a mental health dip, I check it with my “Low-Battery Tests.”
If you are browsing Ravelry at 2 AM looking for comfort, look for these four green flags.
1. The “Goldfish Memory” Test (For Brain Fog & Anxiety)
When my brain fog is heavy, my working memory is basically nonexistent. The Test: Can I look away from the pattern to sip my tea? Or check on my dog, Cora? Can I immediately know where I am when I look back? The Green Flag: Look for words like “garter stitch,” “mindless,” or “repeat rows 1-2.” The Red Flag: Anything requiring a chart, counting to 100+ stitches, or complex cabling. In the video, I highlight the Double Bump Dishcloth. The texture acts like a fidget toy. The repeat is short enough that you can’t get lost.
👉 Want to see this test in action?** In the video above, I show you exactly why the Double Bump Dishcloth passes the “Goldfish Memory” test—and which patterns fail spectacularly. [Jump to 0:45 in the video] .
2. The “Forgiveness” Factor (Stress Relief for Perfectionists)
Perfectionism is a beast, especially when you are depressed. You need a project that is kind to you. The Test: If I make a mistake, will it ruin the whole project? The Green Flag: Dishcloths, cowls, and scarves. If your gauge is off, or you drop a stitch, it’s still functional and cozy. The Red Flag: Avoid fitted garments with complex shaping. An exception is when they are designed specifically for beginners. The Flax Sweater I mention in the video is an example.
**Struggling to find forgiving patterns?** I walk through 5 beginner-friendly projects in the video, including one sweater that’s specifically designed to guide you gently (even if you’ve never knit a garment before). [Watch from 4:55].
3. The Sensory Check (Mindful Knitting for Overstimulation)
When we are overstimulated, the feel of the fiber matters more than the look of the stitch. The Test: Do I want to pet this yarn? The Green Flag: For “Numb Days” (depression), choose heavy, chunky weights. Textured yarns that provide feedback to your hands are best. The Red Flag: Splitting yarn, scratchy wool, or slippery cottons that hurt your hands. I talk about the Garter Squish Blanket in the video specifically. The weight of the blanket on your lap acts almost like a weighted vest for anxiety.
4. The “Stop Anytime” Rule (Low-Energy Knitting Projects)
Sometimes, we only have 5% battery left. We need to be able to put the project down instantly without losing our place. The Test: Can I do this in 10-minute bursts? The Green Flag: Projects with short rows or modular construction. The Red Flag: Rows that take 45 minutes to get across (unless it’s a mindless blanket).
Red Flags I Learned the Hard Way
Before I developed these tests, I picked patterns that made my mental health worse. Here’s what to avoid when you’re already overwhelmed:
**❌ Lace with lifelines required** → If the pattern warns you’ll need lifelines, your anxiety doesn’t need that project.
**❌ “Intermediate” patterns with no tutorial videos** → When brain fog hits, written instructions feel like hieroglyphics. Stick to patterns with video support.
**❌ Yarn that requires hand-washing** → Depression + delicate fiber care = abandoned WIP guilt. Choose machine-washable or superwash.
**❌ Projects with “blocking required”** → If finishing requires Pinterest-level perfectionism, save it for a high-battery day.
**Want to see which patterns pass ALL 4 tests?** Watch the video above—I break down 5 free patterns that have saved my sanity more than once.
Watch the “Stress-Test” in Action
If you want to know which projects pass these tests for me, click the video. It is at the top of this post. This is specifically for panic attacks, social anxiety, and decision fatigue. I walk through the specific patterns that have saved my sanity more than once.
**Ready to stress-test your next project?** Watch the full video above to see these 4 tests applied to 5 specific free patterns—for panic attacks, social anxiety, decision fatigue, and numb days.