Author: Ankita Guchait MBPsS
Baking can be a mindful escape, helping the mind focus and unwind through simple, sensory actions.
The predictability of following a recipe offers calm and control during stressful times.
Creating and sharing food strengthens bonds and gives a sense of purpose.
Psychologists describe mindfulness as paying attention to the present moment. Baking does exactly that, just with a spoon in hand. The rhythm of stirring, the smell of vanilla, the soft feel of dough it all keeps you in the moment. Research shows that everyday creative activities like cooking and baking are linked with improved mood and emotional well-being (Tamlin et al., 2016).
Mixing flour that is smooth, sugar that is granular, and sticky dough can engage the senses and help calm the nervous system. According to van der Kolk (2014), repetitive, rhythmic movements like whisking or kneading aid in body regulation and reduce stress. Research in creative arts therapies shows similar effects, where sensory and movement based activities lower psychological distress (Koch et al., 2019).
Of course, baking does not always go smoothly. Sometimes the cake sinks, the cookies melt into one giant pancake, or you forget an ingredient or add too much of something and it all goes wrong. I remember one young person who got very upset when her cake collapsed. She was baking with her mum, and when it failed, she felt angry and disappointed.
But that is part of the process. After the frustration fades, most people want to try again. The next week, she did exactly that, and the result was much better. I have seen this pattern in myself too. Even when my own baking goes wrong, there is a quiet lesson in trying again. Baking teaches patience and helps us see that progress often comes through imperfect attempts.
For neurodiverse people, especially those with ADHD or autism, baking can be a powerful and grounding experience. The structure of a recipe gives a sense of order, while the sensory parts such as the smell of cinnamon, the feel of dough, or the sound of the mixer can be deeply soothing. Repetitive actions like stirring or kneading help calm the nervous system and regulate focus (Koch et al., 2019; van der Kolk, 2014).
Baking also builds life skills without feeling clinical. Following steps, managing time, and adjusting when something goes wrong strengthen planning and flexibility. For children, especially those with ADHD or autism, these small successes can boost confidence and self esteem.
The way that baking brings people together is one of the most rewarding aspects of it. In the psychiatric unit, sharing cookies became a small but meaningful ritual. When I baked a cake for my coworkers, the purpose was not to impress anyone; rather, it was an act of kindness. According to Woolley and Fishbach (2019), sharing food fosters belonging and connection, both of which are linked to emotional well being.
If you want to relieve stress by baking:
Start simple. Pick a recipe that feels achievable. There is no shame in a boxed mix.
Engage your senses. Notice the texture, smell, and the rhythm of stirring.
Let go of perfection. Every mistake is a step toward learning.
Bake for others. Sharing what you make enhances joy and purpose.
Finally, baking is a creative, sensory, and emotional outlet, but not limited to simply relieving stress. It teaches valuable psychological skills like patience, adaptability, and self-compassion. For me, baking began as a professional exercise and became a personal refuge. It made me realize that therapy does not always take place in a session room; at other times, it quietly rises in an oven. And it's OK if your cake falls apart. Repetition is frequently the first step toward resilience.
SOURCE: Psychology Today Article Link
2025-10-13 01:01:11
Ankita Guchait MBPsS
Author: Debbie Hanson
Many of us crave outdoor experiences on or near the water, but do we know why fishing for mental health can be so beneficial? The short answer is, we do. There are published studies that highlight the scientific evidence behind the ways in which stress relief through fishing and the outdoors can have a positive impact on our well being.
Check out some of the amazing mental health benefits (backed by research) that are associated with being on or near the water
1. Fishing reduces stress and enhances mood. According to the National Library of Medicine, recreational fishing has been associated with lower stress levels and improved mood. One study on recreational fishing, health and well-being found that avid anglers reported up to 15.4% lower stress scores compared to less active anglers.
2. Being outdoors improves mental well being. Spending time in nature, including activities like fishing, can enhance overall mental well being. Research highlighted by the American Psychological Association outlines how exposure to natural environments is linked to improved mood, a reduction in anxiety (the benefits of fishing for anxiety are proven), cognitive benefits, and a decrease in negative emotions.
3. There is a direct connection between mindfulness and fishing. Fishing requires focus and patience, which fosters a state of mindfulness. The meditative aspect of time in nature leads to relaxation and stress relief, which contributes positively to mental health. According to an article published by the National Alliance on Mental Illness, fishing can remind us of the importance of making deliberate choices for our well-being.
4. Outdoor activities can encourage positive social connections. Participating in fishing often involves social interactions, which are very beneficial for mental health and longevity (check out the National Library of Medicine research on social relations and life satisfaction). Engaging in outdoor activities with others can improve social bonds, boost self-esteem, and provide a source of emotional support.
5. Fishing provides outdoor physical activity. Fishing is a form of physical activity that is accessible to many, including individuals with disabilities or those recovering from illness. When we can engage in outdoor activities that improve our physical health, there are additional positive mental health outcomes that follow (reference the research on Mental Health and Recreational Angling in the UK).
These findings underscore why fishing for mental health is more important than we may have previously thought. Now is a good time to encourage your family and friends to enjoy the benefits of stress reduction, mindfulness, social interaction, physical activity, and overall well being through fishing or relax with a few hours of quiet time on the water yourself.
SOURCE: Take me Fishing: Article Link
2025-04-03 02:03:11
Debbie Hanson
Author: Joel Bobby, L.I.C.S.W.
What used to be known as a simple, fun activity for kids now is a tool for practicing good mental health. Coloring has increased in popularity recently, especially for adults. While children's coloring books feature cartoon characters and simple designs, adult coloring books have intricate patterns of flowers, artwork, mandalas or animals. Books are available for purchase, and you can print free coloring pages online. For people who prefer a digital version, many coloring apps are available for mobile devices. But what makes adult coloring so popular?
Coloring can help you be more mindful. Mindfulness is the ability to focus and stay in the moment.
For example, because you're focusing on color choice and staying inside the lines, you're only thinking about the present moment. You can shut off the noise around you, and give your mind the gift of focusing on the movements, sensations and emotions of your present moment.
Practice being nonjudgmental as you go through the task with no expectations just being in the moment. If your mind wanders, which is normal, gently return to what you are experiencing right now. While coloring, you use the parts of your brain that enhance focus and concentration. It gives you the opportunity to disconnect from stressful thoughts.
Coloring is a healthy way to relieve stress. It calms the brain and helps your body relax. This can improve sleep and fatigue while decreasing body aches, heart rate, respiration, and feelings of depression and anxiety.
Although coloring isn't the ultimate cure for stress and anxiety, sitting down for a long coloring session holds great value. As you color, pay attention to your breathing rhythm, ensuring steady, full breaths from your diaphragm, and tune into your heart rate periodically if you can.
There's no right or wrong way to color. Coloring is a noncompetitive activity, so there isn't pressure to 'level up,' win a prize or beat the clock. You can color for as long or as little time as you want. You don't need to finish a picture in one sitting.
Try to let go of judgments or expectations and enjoy the simple beauty of coloring. It doesn't matter if your picture is neat or messy. The only thing that matters is if you found enjoyment and relaxation while coloring.
Some people don't find coloring to be relaxing or enjoyable, especially those who didn't like to color as a child. That's OK. Other ways that can help relieve stress include: Spending time with pets, crack open a book, Massage pressure points (like earlobes), Dance, Breathing Exercises.
SOURCE: Mayo Clinic: Article Link
2022-08-15 05:15:11
Joel Bobby, L.I.C.S.W.
Author: Smitha Bhandari, MD
There are many misconceptions about video games and the impact they have on mental health. The truth is that video games have many benefits, including developing complex problem solving skills and promoting social interaction through online gaming. Video games can be a great way to stimulate your mind and improve your mental health.
Playing video games has numerous benefits for your mental health. Video games can help you relieve stress and get your mind going. Some benefits include
Video games often make you think. When you play video games, almost every part of your brain is working to help you achieve higher level thinking. Depending on the complexity of the game, you may have to think, strategize, and analyze quickly. Playing video games works with deeper parts of your brain that improve development and critical thinking skills.
In the game, you have goals and objectives to reach. Once you achieve them, they bring you a lot of satisfaction, which improves your overall well being. This sense of achievement is heightened when you play games that give you trophies or badges for certain goals. Trying to get more achievements gives you something to work toward.
Regardless of the type, playing games can help with trauma recovery. Video games can act as distractions from pain and psychological trauma. Video games can also help people who are dealing with mental disorders like anxiety, depression, attention deficit hyperactivity disorder (ADHD), and post traumatic stress disorder (PTSD).
Multiplayer and online games are good for virtual social interaction. In fast paced game settings, you will need to learn who to trust and who to leave behind within the game. Multiplayer games encourage cooperation. It is also a low stakes environment for you to test out talking to and fostering relationships with new people.
When you fail in a game or in other situations, it can be frustrating. Video games help people learn how to cope with failure and keep trying. This is an important tool for children to learn and use as they get older.
Despite what people may think, playing video games boosts your mood and has lasting effects. Whether you are using gaming to spend time with your friends or to release some stress, it is a great option.
Playing video games has been linked to improved moods and mental health benefits. It might seem natural to think that violent video games like first person shooters are not good for your mental health. However, all video games can be beneficial for different reasons.
Role playing and other strategic games can help strengthen problem solving skills. There is little research that says violent video games are bad for your mental health. Almost any game that encourages decision making and critical thinking is beneficial for your mental health.
Though video games themselves are not bad for your mental health, becoming addicted to them can be. Spending too much time gaming can lead to isolation. You may also not want to be around people in the real world. When you start to feel yourself using video games as an escape, you might need to slow down.
If you can not stop playing video games on your own, you can contact a mental health professional.
Make game time fun by playing with friends. There are online communities you can join for your favorite games. Moderate gaming time with friends can help with socialization, relaxation, and managing stress.
Video games stop being good for you when you play an excessive amount. More than 10 hours per week is considered excessive. In these cases, you may
Have anxious feelings
Be unable to sleep
Not want to be in social settings
Another troubling sign is using video games to escape real life. As noted above, this type of behavior can lead to video game addiction, which then leads to other negative behaviors. Too much gaming can become a problem, but in moderation, it can do great things for your mental health.
SOURCE: Mayo Clinic: Article Link
2024-02-20 10:13:41
Smitha Bhandari, MD
Author: Kayla Oaster
It is a new year, so it is that time that many of us wonder what we can do to improve ourselves. Whether you're looking to increase physical exercise, improve general health, or make positive mental health changes, gardening is a great way to achieve all of these things!
From houseplants to small flower plots to large vegetable patches, gardening is a great hobby for anyone of any age.
There are many psychological benefits that all gardeners of any type experience. Many people are aware of the joy and pleasure they feel when they're outside or in nature. Gardeners understand those feelings all too well. Perhaps it's why so many of us participate in some type of gardening. In the U.S. alone, about 1 in 3 people garden.
Connecting with the natural world, in general, helps relieve people from attention fatigue. Gardening is a great hands-on experience with nature. Working with the soil, smelling the plants and dirt, feeling the different textures, and seeing all the green foliage and flowers can help relax the mind and ground yourself. When you ground yourself, you reduce stress, anxiety, and even built-up anger.
Gardening can be a healthy tool to connect to the current moment and not be caught up in your mind. For many people, it can also be a place of spiritual or holistic practice. It's very relaxing to be surrounded by plants and nature, so many find their garden spaces or houseplant areas to be quiet or peaceful places for meditation or prayer.
Studies have shown that having a garden and/or owning house plants increases motivation and reduces fatigue. Taking care of plants involves having to water, weed, prune, etc. on a regular basis to keep the plant or garden alive and thriving. After weeks/months of all this work, the results are easy to see, and this will lead to increased confidence.
Hard work pays off with fruiting or flowering of a plant, bigger/more growth of a plant, and/or having your overall goal be achieved, thus increasing self-esteem. This is especially true in younger people or first-time hobbyists. The sense of achievement and learning new skills helps their self-esteem increase. As with many hobbies, the more you practice it, the better you become, the more information you learn, and the more skills you have underneath your belt.
Gardening also has some indirect positive benefits for your mental health. For example, those who garden tend to have increased strength and stamina compared to those who do not garden regularly. Exercising from gardening activities releases dopamine, the feel-good hormone, and this in turn leads to better memory, less anxiety, and feeling happier.
Another indirect benefit is eating healthier. Those who have vegetable patches and grow their own food are typically eating fruit/vegetables at their freshest points when the produce is rich in vitamins, minerals, and antioxidants. Many who garden organically consume less preservatives and pesticides than those who eat nonorganic fruits/vegetables.
Community gardens, garden clubs, etc. can be an excellent way to meet new people and expand your gardening skills. Those who belong to these groups tend to feel connectedness with group members and can learn new things at the same time. In studies of young people who come from broken homes, these garden communities have helped them feel safe and it gave them a sense of belonging. They felt less judged, and their self-efficacy and self-esteem improved greatly.
Gardens are also a fabulous meeting place for any kind of gathering. Think of weddings, book clubs, and classes. Being surrounded by beautiful greenery and nature can be therapeutic and can really bring people together and make them happy and relaxed.
All in all, gardening is a great hobby that can be very meaningful. People who garden typically live longer and happier lives. The benefits of gardening can be immediate and long lasting. Daily gardeners have rated higher life satisfaction compared to those who do not garden at all. It is a great hobby to help you feel motivated, productive, lead to greater confidence, and maybe even meet new people and friends. So, if you're thinking about trying something new this year, give gardening a thought. As you have read, there is nothing you can lose by doing so!
SOURCE: PennState: Article Link
2024-01-22 07:16:21
Kayla Oaster