The Benefits of Paint by Numbers for Mental Health and Relaxation
Ever heard of art therapy? It's a type of psychotherapy that involves creative expression. Turns out, there are powerful links between art and the brain – so much so that even observing art can "boost serotonin and increase blood flow to the brain" (Husson University). The American Congress of Rehabilitation Medicine notes there's a natural connection between art and the brain and there are a multitude of benefits to art therapy. Further, according to Professor of Neuroscience Christianne Strang at the University of Alabama Birmingham, "creativity in and of itself is important for remaining healthy" (NPR).
You may be worried that you're not a budding Klimt, Picasso, or Van Gogh, though, so how can you reap the benefits of 'art' for brain health? Well, doing any creative activity counts, so engaging in something such as paint-by-numbers can have innumerable benefits for mental health and relaxation. Let's explore.
1. Stress reduction and mindfulness
Painting can be calming, helping to reduce stress levels and increase mindfulness, which is similar to meditation.
In the paint-by-numbers experience, when you focus on the brushstrokes, finding the right colour, and colouring the numbered space, your mind is distracted from everyday worries, which promotes relaxation.
Painting itself is an excellent form of "mindful practice," which has been proven to lower cortisol, the stress hormone. Being mindful is also linked to reduced symptoms of stress, anxiety, and depression.
One study on the "Reduction of Cortisol Levels and Participants' Responses Following Art Making" published in Art Therapy journal by Kendra Ray, PhD candidate, and Dr Juan Muniz, Assistant Professor in the Department of Nutrition Sciences, reported that in their study "75% of participants" had lower cortisol levels after making art for only forty-five minutes (National Arts Program).
The good news for those of us who aren't expert artists was that this study found no connection between expertise or skill level and efficacy, which means that no matter how good a painter you are, the benefits continue. Stress reduction, meditation, and mindfulness. What's not to love?
2. Self-esteem and confidence
Whilst the benefits of art in reducing stress are manifold, how can painting boost your self-esteem and confidence? Endless to-do lists in our everyday lives can be stressful but if you've ever finished a project – be it a jigsaw puzzle, repotting that plant you've put off for ages, or crossing off "laundry" on your to-do list – you know that finishing something, anything, can give you a sense of accomplishment upon completion. The same goes for painting. If you have spent time working on your painting over hours, days, or weeks, when your canvas is finally complete and your masterpiece emerges, you'll have a sense of accomplishment which boosts self-esteem.
This National Library of Medicine article explains the benefits of art on self-esteem: "Art therapy has been shown to boost self-esteem by reinforcing emotions of self-worth or competence... [which results] in a stronger sense of accomplishment and enhanced self-esteem." So, once you have finished your painting, not only will you have something beautiful to hang on your wall, but you'll also be working on your sense of confidence and accomplishment. Well done!
3. Encourages problem-solving
In painting, we have to make choices about colours, textures, and techniques, which aids in problem-solving and decision-making. In paint-by-numbers the colours are pre-mixed – which isn't to say you can't experiment and get even more creative if you wish (there's always more than enough paint to go around) – but you're still making choices about how you apply the paint to the canvas, which is a type of problem-solving. Plus, you have to find the places to apply each colour.
Are you adopting a pointillism style like Georges Seurat, where you apply the paint in small dots to have an effect where the "eye" mixes the paint from afar? Or are you going to spread the paint in short impasto strokes like Monet, which is applying the paint thickly to evoke a sense of movement? Or will you apply the paint in neat, thin layers so that no brushstrokes are visible like Vermeer?
The technique you adopt gives different effects on the final product but the decision-making process involved in painting allows for what scientists call "cognitive flexibility," which also has the added benefit of helping people become more resilient in coping with life's challenges.
This Psychology Today article explains the benefits of art from improving quality of life to allowing for emotional self-regulation to mastery and more. Author Dr Cathy Malchiodi notes, "Creative endeavours are not only self-rewarding, they are also tangible moments of mastery and personal empowerment that enhance an internal locus of control."
Who knew that a little paint could go a long way to helping us be our best selves?
How do I begin my paint-by-numbers journey?
This NPR article notes that all types of creative expression can help the brain, which includes painting: "Anything that engages your creative mind – the ability to make connections between unrelated things and imagine new ways to communicate – is good for you," says Girija Kaimal, a Professor and researcher of art therapy at Drexel University.
Ready to start your healing, mindful, cognitively flexible, and resilient journey to becoming a better you? Order your paint-by-numbers kit from Kraftistry here. Plus, you'll have a lovely piece of artwork to show for it at the end.