Cooking For Mental Health: Exploring Cooking's Therapeutic Benefits

For many individuals, cooking can be an enjoyable hobby and a way to maintain their physical health. However, cooking can also offer a method of improving mental health and emotional well-being. Cooking can provide a number of therapeutic benefits and may be helpful for those living with mental health disorders such as depression or anxiety.

Why is cooking therapeutic? 

Cooking can have numerous therapeutic benefits that may be helpful for those looking to improve their mental and physical well-being. A systematic literature review found that cooking interventions may positively influence psychosocial outcomes, possibly due to improved nutrition, executive function, or self-esteem and self-efficacy. 

The act of cooking can be an enjoyable, relaxing, meditative act of self-care or a fun and social activity. Below are several reasons that may explain why the act of cooking can be therapeutic. 

• Promotes mindfulness: Cooking can function as a form of mindfulness, allowing you to be present in the moment and focused on the task at hand. This mindful presence can be effective in reducing stress and anxiety. For example, the repetitive act of chopping vegetables may feel somewhat meditative and help quiet your mind if you are feeling overwhelmed. Additionally, the tactile experience of handling food can provide a sense of grounding and connection to the physical world.
• Provides stress relief: Cooking can be an effective means of stress relief. The increased concentration required during cooking can help distract you from things that may be bothering you, and the sensory experience of preparing food may provide a sense of calmness and relaxation. Many people enjoy listening to music or podcasts while cooking, which can also provide a form of mental stimulation and relaxation. 
• Enhances self-esteem: Cooking can be an effective way to boost self-esteem and confidence; this is often due to the sense of accomplishment one can feel from cooking a meal. Practicing new techniques, experimenting with different flavors, and developing new recipes can facilitate personal growth. As you build your skills in the kitchen, you may feel more empowered and confident in your ability to nourish yourself and others. 
• Facilitates creative expression: Cooking can offer a valuable form of self-expression, allowing you to showcase your creativity and personality through the meals you prepare. You can play with colors, textures, and flavors in a way that can be both fun and fulfilling. By experimenting with new recipes, trying out new techniques, and incorporating your own personal touches, you can create meals that are uniquely your own. 
• Offers socialization and connection: Food is a common way for humans to bond with one another and can be a powerful means of connecting with others. Whether cooking for a loved one or celebrating a holiday together, cooking and having a meal may help you feel closer to the important people in your life. Cooking may also help you feel more connected to the world; whether it's learning a recipe important to your culture or another, food can offer a new lens through which to understand the world.
• Supports self-care: Cooking can be a crucial element of your self-care regimen. Making healthy meals at home can help you maintain a balanced diet and meet your nutritional needs. It tends to be more affordable than eating out at restaurants or buying prepared foods at the grocery store and may be crucial for those experiencing financial stress. Cooking can also be beneficial for those recovering from eating disorders, as it may help them reframe food in a positive way and offer an added sense of achievement. 

The science behind cooking and mental health

The therapeutic benefits of cooking have been studied extensively by researchers, and there is ample evidence to support the use of cooking as a complementary therapy for those struggling with mental health concerns. 

One study that tracked 657 individuals participating in healthy cooking classes found that “participants’ self-reported general health, [self-esteem], mental health, and subjective vitality all significantly improved post-program.” Cooking’s therapeutic benefits may also be due in part to the creative process involved. Everyday projects that use creativity are known to promote well-being. Research has shown there is an association between everyday creative activity and positive feelings.

Since cooking can be an enjoyable and meaningful pursuit, many psychologists and mental health professionals use it as a type of therapy known as behavioral activation. This approach seeks to alleviate symptoms of mental health disorders such as depression and anxiety through pleasant activities that can increase goal-oriented behavior and help curb procrastination.

Improving mental health through nutrition

Scientists are beginning to understand more about the link between gut health and mental health, with one study showing that a healthy microbiome and probiotics effectively mitigated anxiety and depressive symptoms. Overall, cooking and maintaining a healthy diet can be vital to improving one’s mental health. 

If you are living with a mental health condition such as anxiety or depression, cooking balanced meals at home could be a crucial aspect of your mental health treatment plan. It tends to be easier to make healthier nutritional choices when you prepare meals at home rather than buying prepared foods or eating at restaurants—home-cooked meals can be more nutritious and lower in calories.

By cooking at home, you can more efficiently meet your nutritional needs and, by extension, your mental health needs. Certain foods have been shown to be helpful in improving mental health, including:

• Fruits and vegetables
• Probiotic foods such as yogurt, kefir, kimchi, and pickled vegetables
• Antioxidant-rich foods, such as broccoli, spinach, and avocados
• Omega-3 fatty-acid-containing foods, such as fish and flaxseeds

In addition to incorporating more nutritionally-dense foods into your diet, it may be worth considering limiting your consumption of certain types of foods if you struggle with your mental health. These may include:

• Refined sugar, which has been linked to adverse mental health outcomes
• High-carbohydrate foods, which may lead to inflammation and poor mental health.
• Alcohol, which may aggravate existing mental health challenges
• Coffee and other caffeine-containing beverages, which may increase anxiety and sleep disruptions

What is culinary therapy?

Culinary therapy, or cooking therapy, is a form of therapy that combines the therapeutic benefits of cooking with the principles of psychology and mental health treatment. Culinary therapy involves working with a therapist who specializes in this approach. In some cases, it may include undergoing psychotherapy while cooking. During these sessions, you may discuss the same challenges that you would during a traditional therapy session. 

Culinary therapy may be used to treat mental health challenges ranging from grief to anxiety and depression. It may be helpful for those who find it difficult to open up in a traditional therapy session or who think they may benefit from the mindfulness and positive self-esteem associated with cooking.

Improved mental health through online therapy

Cooking may be an effective component of mental health treatment. However, if you are experiencing a mental illness or going through a crisis, it may be worth considering other forms of treatment such as talk therapy. Talk therapy with a licensed counselor may be helpful for working through challenging emotions and improving unhelpful thought and behavior patterns. 

Online therapy through a platform like BetterHelp may be particularly beneficial if you have a demanding schedule or want to receive care from your own home. You can connect with a BetterHelp therapist through video chats, phone calls, or in-app messaging, which may give you the freedom and flexibility you need on your mental health journey.

The efficacy of online therapy

Online therapy is just as effective as in-person therapy but tends to be more affordable and convenient. In one study, researchers found that online therapy interventions were just as efficacious as face-to-face interventions for treating adult depression. In addition to weekly therapy sessions with a licensed therapist, many online platforms offer group sessions, webinars, and other online tools to help you on your mental health journey.

Therapy has been shown to benefit around 75% of those who attend. Depending on your circumstances and goals, you may choose to undergo a particular type of therapy. Common forms of therapy include CBT, interpersonal therapy, or mindfulness-based cognitive therapy—each has its own unique benefits and can be helpful for a wide range of mental health concerns. Whether you choose to have therapy online or in person, getting the support you need is vital.

Takeaway

Research shows that the mind and body are intricately linked. When your physical health improves, your mental health may follow suit, and vice versa. Cooking can be an enjoyable part of your self-care routine, and improving your nutrition through home-cooked meals can help you manage the symptoms associated with mental illness. Additionally, talk therapy can offer a valuable tool for improving your habits and managing your mental health. Working with an online therapist, you can gain insight into your symptoms and discover helpful tools for overcoming them.