Whether you’re planning to feed a crowd or just feed yourself, the act of cooking offers a chance to unwind and create something special. Although you may have noticed that you feel good after whipping up the perfect pie or dip, there’s actually plenty of scientific data to suggest that baking can have a positive impact on mental health.

One meta-analysis It examined 11 studies from the National Institutes of Health (a pre-existing research report) and found that “cooking interventions” (encouraging people to follow certain recipes or giving people cooking lessons) can improve a person’s mental health. Specifically, people who participated in cooking interventions reported having better self-esteem and quality of life, as well as a more positive emotional state after the event. another one to work He even discovered that cooking can help increase a person’s confidence level.

All of this data and more has sparked a newer form of mental health treatment known as “.cooking therapy“which lately research It “promotes awareness and provides opportunities for self-expression and social support,” says a fellow at the Hong Kong Polytechnic University.

Of course, there’s a difference between needing to prepare a meal quickly and actually having time to enjoy the process. But mental health experts say there are definite advantages to spending time in the kitchen. Here’s what research has found about the benefits of cooking — plus why therapists recommend everyone tries this technique to improve 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 often involves a patient cooking food with a therapist. “Clients may be more likely to feel comfortable and engage in discussion by doing an activity they enjoy,” says clinical psychologist Hillary Ammon. Center for Anxiety and Women’s Emotional Health.

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

How does cooking help mental health?

Ammon says cooking can serve both purpose and pleasure. “This is a hobby that can provide a sense of purpose and a sense of pleasure in that it brings you joy or fulfillment, like nourishing your body or cooking for others,” she explains. “When we consider some of the basic principles of treating depression in therapy, we often try to ensure that people have activities in their lives that are both purposeful and enjoyable.”

Nicole Farmer, MDThere are certain “neurological processes” involved in cooking, says the division chief of the Division of Dietary Behavior and Biopsychosocial Health at the National Institutes of Health Clinical Center, which studies the impact of cooking on mental health. “Like other tasks, cooking can require planning and revisiting the steps we need to take,” he says. This process taps your executive (i.e. planning) function, which can help you regulate your emotions while cooking, Farmer says.

Cooking can also eliminate rumination and other anxious tendencies, she says Yvette Sheline, MDDirector of the Center for Neuromodulation in Depression and Stress at the University of Pennsylvania Perelman School of Medicine. “As a person participates in these activities, it eliminates the anxiety and anxiety that might otherwise be present,” he explains.

But cooking also means people eat more vegetables, fruits and whole grains, Farmer says. “These foods have been shown to have important nutrients that can positively impact mental health,” he says.

What mental health conditions is cooking therapy best for?

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

Sheline adds that people with post-traumatic stress disorder can also benefit from cooking therapy.

What is the value of cooking therapy?

Farmer says cooking therapy, in which patients are asked to perform specific cooking activities, is a new field of therapy. “It may have potential value in facilitating discussion or helping therapists gain insight into their clients,” he says. Farmer explains that cooking can serve as a “third thing” that people can experience together in a therapy session, creating a gentler way to communicate rather than sitting and talking.

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

Farmer says it’s difficult to make a general recommendation at the moment. While some people may see immediate benefits from cooking, others may derive the most benefit from being in the kitchen constantly and repeatedly, she says.

Ammon says it’s also crucial to consider your own needs. “It’s always important to consider the cost-benefit analysis of a hobby and strike a balance of what works for your lifestyle,” he says. “You don’t want cooking to be a source of stress. If planning and cooking complex meals every night feels stressful, it may no longer be beneficial.”

Cooking a new recipe from scratch once a week may be beneficial for some, she says, while others may prefer a different frequency. “Think about what brings you joy: Is it cooking? Are you cooking with family or friends? Is it the theme of the dish or trying a new ingredient? Is this the connection to eating the meal with others later?” he says. “Focus your habits on the things that are important to you.”

But if you think cooking doesn’t make you happy, that’s okay too. “Cooking is not going to be therapeutic for everyone,” says Sheline. “If it’s a task that’s piled on top of other tasks and creates time pressure, it certainly won’t be relaxing.”