How Cooking Can Improve Your Mental Health (And Why Therapists Are Taking Notes)

We’ve all been there: that warm, satisfied feeling after spending time in the kitchen, whether it’s whipping up a simple dish or experimenting with a new recipe. Turns out, that mood boost isn’t just in your head. Science backs it up — cooking can have some remarkable effects on mental well-being. It’s more than just preparing food; it’s a way to unwind, express creativity, and feel accomplished, no matter if you're cooking for yourself or a group of friends. Here’s a closer look at why this everyday activity is becoming a therapeutic tool.

The Science of Cooking and Mental Health

Researchers have been delving into the mental health benefits of cooking, and what they’ve found might surprise you. A National Institutes of Health report analyzed several studies and concluded that cooking activities (sometimes known as “cooking interventions”) positively impact emotional health. Participants who took part in cooking classes or followed recipes reported better self-esteem, higher quality of life, and a more positive outlook. And get this — baking specifically has been linked to a boost in confidence. If you’ve ever nailed a recipe and felt like a superstar afterward, you’re not alone.

The data has spurred a new approach known as “cooking therapy.” Cooking therapy sessions are designed to promote mindfulness, encourage self-expression, and provide social support — all powerful tools for mental health. Studies from Hong Kong Polytechnic University even suggest that cooking can be a way to center yourself and reconnect with others.

What Exactly is Cooking Therapy?

Cooking therapy isn’t a one-size-fits-all approach. Sessions vary but usually involve a therapist working side-by-side with the individual, asking questions and encouraging reflection. By focusing on an activity the person enjoys, therapists create a comfortable environment that promotes relaxation and open discussion. According to clinical psychologist Hillary Ammon, Psy.D., this practice not only supports mental health goals but can also encourage confidence in the kitchen, inspire new cooking routines, and even boost motivation to eat healthier.

How Cooking Can Soothe the Mind

Cooking does more than satisfy hunger; it can provide both a sense of purpose and pleasure. Dr. Ammon explains that cooking taps into a fundamental need to do something purposeful — like nourishing your body or preparing a meal for others. In therapy for depression, for example, professionals often aim to introduce activities that offer both purpose and joy, and cooking naturally checks both boxes.

Nicole Farmer, MD, an NIH researcher, has studied how the brain responds to cooking. She found that the focus and planning required in cooking engage the executive functions of our brains, helping to regulate emotions. This process has a calming effect, offering a welcome break from anxiety and rumination. (1) Yvette Sheline, M.D., a mental health expert from the University of Pennsylvania, echoes this, noting that cooking can block out the noise of stress and anxiety as we focus on each step in the kitchen. (2)

Is Cooking Therapy Right for Everyone?

Cooking has shown benefits across a wide range of mental health challenges. For individuals dealing with anxiety, depression, grief, and even PTSD, cooking therapy can provide a sense of control and an outlet for creative expression. It’s also been helpful for those dealing with psychosis and schizophrenia, according to research findings.

But it’s essential to remember that not everyone will feel the same joy from cooking. For some, cooking feels like just another task to manage in a busy day. And that’s okay! The goal is to discover what aspects of cooking (if any) are enjoyable for you. For instance, is it the hands-on act of creating something from scratch? The satisfaction of sharing a meal with loved ones? Or perhaps experimenting with new ingredients? Center your cooking habits around what truly makes you happy.

So next time you’re chopping, sautéing, or baking, take a moment to notice the therapeutic effects of your efforts. Cooking doesn’t have to be elaborate to boost your mental health — it just needs to be something you enjoy. And if cooking isn’t your thing? Don’t sweat it. There are plenty of other ways to connect with yourself and take a breather from life’s demands. But if you’re up for it, putting on your apron might just be a small step toward a brighter mood.