Baking can seem like a daunting task. The hundreds of thousands of videos on social media that either showcase beautiful, complicated masterpieces or unfortunate baking fails of underdone or overdone desserts set a high bar that can seem difficult to clear. There’s also an innumerable number of blogs, courses, and accounts that can leave you feeling lost in the search for a good recipe. And yet, baking can actually be a good activity for stress relief and emotional improvement. The key is to start small and manageable.[1] Don’t try to make croquembouche on your foray! 

Baking, like other creative activities, is rather physical in nature. Your arms are moving a lot in constant repetitive motions to achieve the right consistencies or properly aerate mixtures among other things. These motions can be a way to “take out your frustrations on [the] dough.”[2] Cake Angels, a baking company, in 2015 found that 80% of the people surveyed indicated that they had started baking to release stress.[3] Baking can also mimic the effects of practicing mindfulness. This happens as you follow the directions closely, calmly, and concentrate on the present moment—which is a core part of mindfulness.[2] It also requires precision which can give people a sense of control.[4] Additionally, the stimulation of the senses—touch, smell, taste, and even sound—can help increase a person’s appetite, which can be incredibly helpful to people combating health diagnoses that affect your eating.[2] Put together, baking’s therapeutic nature then helps to reduce your cortisol levels, among other stress hormones, improve blood pressure, empower your immune system and get better sleep.[2] Baking can help with a variety of other emotional needs. One such is grief. It can help those working through a loss connect with tradition, relive good memories and focus on making positive associations. [5]

Other positives include mood boosting, “enhanced creativity,” socialization, and confidence.[2] These are all related. A good bake can give you a sense of accomplishment and boost your ego, and it is a good outlet to be creative and experiment through flavors, tactics, and recipes. A psychology professor from Boston University was quoted in an article stating that “there is a stress relief that people get from having some kind of an outlet and a way to express themselves.”[3] Not to mention that baking can often result in socialization, making extra cookies to share with your friends or neighbors, making a cake for a loved one, or simply baking for the joy of sharing it with others. Baking groups are quite common and popular on college campuses as a way to build community.[2] Outside of universities, “pie therapy” classes are a thing.[3] They are aimed at people who want a community and a good outlet to release stress and feel better about themselves. It can be relaxing and rewarding, though it is worth noting that many diagnoses may not benefit from this sort of environment alone.[3]

There are also many studies that have showcased a link between baking and mental health. The Journal of Happiness Studies found that young adults who spend a significant amount of time on activities where you are creating—such as baking or painting—have a more positive mood.[5] Another study in the Journal of Positive Psychology showed that people who engaged in creative activities like baking, felt more relaxed and happier.[6] And lastly, this study found that baking and cooking skills in young adults are associated with mental well-being. The benefits of baking then help different age demographics and can help with a variety of needs.

In short, while intimidating, choosing something like a three ingredient recipe and simply going through the motions of measuring, mixing, heating or chilling can make small improvements to your mental and physical health. Next time you feel the day is getting the best of you, do a quick Google search for what to do with those overripe bananas that are sitting on the counter, and take out your frustrations while mashing them up.

[1] https://www.healthline.com/health/anxiety/baking-therapy-for-mental-health

[2] https://www.northernhealthcare.org.uk/news-resources/the-mental-health-benefits-of-baking/

[3] https://www.businessinsider.com/baking-could-help-you-relieve-stress-2017-4

[4] https://mattersoftheheartcounselingllc.com/stress-baking-how-baking-can-help-relieve-anxiety

[5] https://thebeet.com/to-improve-your-mood-this-season-try-baking-studies-say/

[6] https://www.smithsonianmag.com/smart-news/feeling-down-scientists-say-cooking-and-baking-may-help-you-feel-better-180961223/

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