Using Cooking To Help Ease Your Anxiety

In recent years, there has been considerable discussion about the potential connection between cooking and alleviating anxiety. Culinary courses targeting depression and anxiety have emerged, and prominent publications have highlighted the therapeutic benefits of cooking for mental health. However, the science behind the relationship is complex, according to Todd Farchione, a clinical psychologist at the Center for Anxiety and Related Disorders of Boston University. While there are reasons for optimism, it is essential to approach the topic with a balanced perspective.

To gain insights into the matter, Health magazine interviewed Farchione and Kat Kinsman, author of "Hi, Anxiety: Life With a Bad Case of Nerves" and a senior food and drinks editor at ExtraCrispy.com. The focus of the discussion was generalized anxiety disorder (GAD), a condition that reportedly affects 18% of adult Americans.

By exploring the perspectives of these experts, the article aims to shed light on the potential benefits of cooking for anxiety relief while acknowledging the nuanced nature of the relationship.

Cooking Requires Mindfulness

Farchione highlights a couple of notable aspects regarding cooking and anxiety. Firstly, he mentions that for some individuals, cooking can be a relaxing activity with a mindful quality. Engaging in the process of cooking and being in the zone can have benefits for individuals with anxiety as it allows them to focus on the present moment. Anxiety often involves a future-oriented state accompanied by worries, so being able to divert attention from those concerns and focus on kitchen tasks can be helpful. However, Farchione notes that the extent to which cooking is relaxing varies depending on personality traits, as perfectionistic tendencies, for example, may hinder the relaxation aspect.

Kinsman, who personally experiences generalized anxiety disorder, panic disorder, and depression, finds that engaging in kitchen activities helps break the cycle of anxiety in her brain. Whether it’s grilling, baking, or using her Instant Pot, she finds these tactile activities to be tremendously soothing. Even though her current dietary restrictions prevent her from baking, she appreciates that cooking requires her to stay away from gadgets and distractions. The physical engagement with the cooking process helps her stay present in the moment, which she considers a positive and beneficial aspect. By disconnecting from email and social media, she breaks the cycle of anxiety perpetuated by the constant need for new information and potential triggers.

The State of Flow Can Help Improve General Well-being

Another potential way in which cooking can help alleviate anxiety is through the concept of "flow" in positive psychology. Flow refers to a state of effortless absorption in an activity, where the challenge level matches one’s skill level, resulting in a sense of engagement and well-being. Farchione explains that achieving a flow state is possible with cooking if the challenge level is balanced and one’s skill level is adequate. For some individuals, cooking presents an opportunity to experience this flow state, leading to an improvement in well-being.

While it may not be immediately apparent how cooking can induce this state of flow, Kinsman acknowledges that she had to consciously decide to view cooking as her relaxing activity. It required a deliberate shift in mindset and recognizing that cooking could provide uninterrupted time for herself. She finds comfort in the concrete and measurable outcomes of cooking, as her particular brain prefers activities that have tangible results. With her expertise in the kitchen, she feels confident and less worried while cooking.

Farchione notes that although the specific brain mechanisms involved in this phenomenon are not yet fully understood, engaging in activities like cooking can help break the pattern of worry. Cooking’s focus on measurement and following recipes can be engaging enough to create an alternative pathway, diverting attention away from anxiety. Similarly, other tasks or exercises that require focus and engagement, such as coloring books, can provide a similar effect of temporarily shifting one’s mindset away from anxiety.

Cooking Is Social and Involves Positive Feedback

Cooking not only offers the potential for personal satisfaction but also connects with social activities and the opportunity to share the creation with others, receiving feedback in return, according to Farchione. This aspect of cooking can contribute to positive experiences and promote overall well-being.

Kinsman emphasizes the reward that comes with cooking—feeding oneself. The clear outcome of preparing a meal provides a sense of fulfillment and purpose. Kinsman often cooks alongside her husband, who prepares cocktails, and they view it as a dedicated time to be together and unwind. This shared experience allows them to decompress and enjoy each other’s company, providing a soothing and enjoyable environment, unless hunger starts to intensify.

By highlighting the social aspect and the intrinsic reward of nourishing oneself, both experts underscore the positive and gratifying nature of cooking. It serves as an opportunity for connection, relaxation, and a means to fulfill basic needs while engaging in a shared activity.

Let’s Maybe Not Call It "Therapy"

Farchione cautions against labeling cooking as a form of therapy specifically, emphasizing that it is premature to designate any particular activity as therapy. He suggests that engaging in activities that promote mindfulness and present-moment experiences can offer benefits for individuals seeking relief from stressors and worries in their lives.

While he doesn’t explicitly endorse the term "cooking therapy," he acknowledges the potential benefits of activities that allow individuals to disengage from a worry process and find a sense of calm and focus. Instead of focusing on specific labels, he highlights the importance of finding activities that facilitate a mindful and present experience to support well-being.

How to Get Started

It’s important to acknowledge that everyone has their own ways of unwinding, and there is no judgment in choosing convenience options like ordering delivery or preparing frozen meals. However, in today’s food-centric era, there are various cooking methods available that can provide a sense of fulfillment and relaxation.

Kinsman suggests alternative cooking appliances for those who may not have access to a stovetop. Pressure cookers or slow cookers can be just as beneficial in creating satisfying meals. Kinsman finds her Instant Pot particularly helpful as it provides precise cooking times, allowing her to derive a sense of calm from watching countdown clocks. The hands-off nature of these appliances, where one can set it and walk away, adds to the calming experience.

For novice cooks, Kinsman recommends using a Dutch oven. While they may be a bit pricey, they can often be found at yard sales and are durable. With a Dutch oven, one can simply assemble the ingredients, place it in the oven, and attend to other tasks while the food cooks to delicious perfection. Kinsman appreciates the leisure time it affords and the ease of braising large cuts of meat that can last for several days.

Cooking serves as a way for Kinsman to feel a sense of accomplishment and fulfillment, contributing to her personal anxiety management. It aligns with her personal "anxiety math" of feeling as though she has earned her keep for the day. By engaging in cooking, she finds a sense of purpose and satisfaction.

It’s important to remember that everyone’s experience with anxiety differs, and what works for one person may not work for another. The key is to find activities, such as cooking, that bring a sense of relaxation, fulfillment, and a feeling of accomplishment in managing anxiety on an individual level.