Research shows that cooking can have a positive effect on your mental health

Cooking offers the chance to unwind and create something special, whether you plan to feed a crowd or just yourself. And while you may have noticed that you feel great after preparing that perfect pie or braise, there is actually a lot of scientific data that suggests cooking can have a positive impact on mental health.

A meta-analysis (a report of existing research) from the National Institutes of Health looked at eleven studies and found that “cooking interventions” – encouraging people to follow certain recipes or giving people cooking lessons – can improve a person’s mental well-being. Specifically, it was found that people who participated in cooking interventions reported having better self-esteem and quality of life, as well as a more positive emotional state afterwards. Another one study even found that baking can help boost a person’s self-confidence.

All of this data and more has led to a newer form of mental health care known as ‘cooking therapy”, which is recent research from Hong Kong Polytechnic University says it “promotes mindfulness and provides opportunities for self-expression and social support.”

Of course, there’s a difference between having to prepare a meal quickly and actually having the time to enjoy the process. But mental health experts say there are clear benefits to spending time in the kitchen. Here’s what research has found about the benefits of cooking – plus why therapists recommend everyone try this technique for better mental health.

What is cooking therapy and how does it work?

There is a range of cooking therapies and not all sessions are the same. However, cooking therapy usually involves a patient cooking together with a therapist. “By doing an activity that clients enjoy, they are more likely to feel relaxed and participate in the discussion,” says Hillary Ammon, Psy.D., a clinical psychologist at the Center for Women’s Anxiety and Emotional Well-Being.

During the cooking session, the therapist will ask questions to support the patient’s mental health, Ammon says. “In addition to addressing their mental health concerns, cooking therapy can increase clients’ confidence in the kitchen, it can help them create new cooking routines, or it can motivate them to eat healthier and ultimately be healthier,” she says. .

How does cooking help mental health?

Cooking can serve both a purpose and pleasure, says Ammon. “It’s a hobby that can provide a sense of purpose – feeding your body or cooking for others – and a sense of pleasure, because it brings you joy or satisfaction,” she explains. “When we consider some of the basic principles of treating depression in therapy, we often want to ensure that people have both purposeful and enjoyable activities in their lives.”

Nicole Boer, MDthe section chief of the National Institutes of Health Clinical Center’s Dietary Behaviors and Biopsychosocial Health Division, who has researched the impact of cooking on mental health, says there are certain “neurological processes” that are used when you cook. “Like other tasks, cooking can involve planning and recursively going back to the steps we need to do,” she says. This process uses your executive function (i.e., planning), which can help regulate your emotions while cooking, Farmer says.

Cooking can also combat rumination and other anxious tendencies, says Yvette Sheline, MDdirector of the Center for Neuromodulation in Depression and Stress at the Perelman School of Medicine of the University of Pennsylvania. “As the person engages in these activities, they shut down the fears and concerns that might otherwise be present,” she explains.

But cooking also usually means people eat more vegetables, fruits and whole grains, Farmer says. “These foods appear to contain important nutrients that can positively impact mental health,” she says.

What mental health conditions is cooking therapy best for?

Cooking can help people with a wide range of mental health conditions, Ammon says. “Research supports cooking as a beneficial hobby for many, including those struggling with anxiety, depression, grief or even signs of psychosis and schizophrenia,” she says.

People with post-traumatic stress disorder may also benefit from cooking therapy, Sheline adds.

What is the value of cooking therapy?

Cooking therapy, in which patients are asked to do certain cooking activities, is a new area of ​​therapy, Farmer says. “It may have potential value in facilitating discussions or helping therapists gain insights about their client,” she says. Cooking can serve as a “third thing” in a therapy session that people can experience together, creating a gentler way of communicating than sitting and talking, Farmer explains.

How often should you cook to reap the mental health benefits?

Farmer says it’s difficult to give general advice at this point. Some people get immediate benefits from cooking, while others get the most benefit from being in the kitchen consistently and repeatedly, she says.

It’s also crucial to take your own needs into account, says Ammon. “It’s always important to consider the cost-benefit analysis of a hobby and find a balance between what works for your lifestyle,” she says. “You don’t want cooking to become a stressor. If planning and preparing complicated meals every night is stressful, it may no longer make sense.”

Cooking a new recipe from scratch once a week may be helpful for some, while others may prefer a different frequency, she says. “Think about what makes you so joyful: is it cooking? Is it cooking with family or friends? Is it the theme of the meal or trying a new ingredient? Is it the connection between then eating the meal with others?” she says. “Focus your habits on what is important to you.”

But if you find that cooking doesn’t make you happy, that’s okay too. “Cooking isn’t going to be therapeutic for everyone,” says Sheline. “If it’s a task that’s squeezed on top of other tasks and has time pressure, it’s definitely not going to be relaxing.”