Cooking: A Form of Therapy

Not all therapy looks the same, sometimes it’s just making a simple meal with what you have at home. Cooking can be an engaging wellness activity as it offers a means to build routine, independence and support nutritional needs. Engaging in meal preparation, even at a basic level, can provide structure to the day. Cooking can also be a therapeutic activity that supports mental and emotional wellbeing in a number of ways. 

Engaging in the preparation of food can offer a sense of control and help individuals focus their attention on a meaningful and manageable task. This can be particularly valuable for people experiencing stress, uncertainty or changes in their daily routine. Cooking stimulates multiple senses such as sight, smell, touch, taste and sound, which can create a calming effect and support mindfulness. For instance, the smell of spices warming in a pan, the texture of kneading dough, the sound of water boiling or the sight of colourful vegetables being chopped can draw your attention to the present moment. These small details help shift focus and bring a sense of calm through everyday actions. Research suggests that sensory engagement through cooking can reduce symptoms of anxiety and depression by encouraging individuals to stay present in the moment (1).

Additionally, preparing meals can strengthen a person’s sense of identity, especially when cooking familiar or culturally significant dishes and can contribute to a feeling of personal accomplishment and independence (2). Cooking has also been shown to promote social connection when done with others, which can help reduce feelings of loneliness and isolation (3). For many, cooking serves as a quiet yet effective form of self-care, offering emotional relief and a space to focus on one’s own needs in a non-demanding way. These benefits highlight why cooking is increasingly being recognised as a form of therapeutic activity.

Supporting easier cooking at home

While cooking has many potential benefits, it’s also important to acknowledge that it isn’t always easy. For some people, standing for long periods, lifting heavy pans,or preparing multiple ingredients can be physically tiring. In these cases, making small adaptations can help. These can include sitting while chopping, using lighter cookware, preparing meals in stages or using pre-cut or frozen ingredients to save energy.

Supportive kitchen equipment like non-slip chopping boards, electric can openers or slow cookers can reduce physical effort and increase safety. Studies have found that when people are supported with tools and flexible strategies, they are more likely to maintain regular home cooking and improve their confidence in the kitchen (4). Having these resources available can turn cooking into a more achievable and satisfying part of the day.

Promoting confidence

Cooking also supports personal decision-making and creativity. Even small choices such as, what to cook, which flavours to use or how to plate a meal helps to reinforce independence. Even small decisions around meals can help reinforce independence. Some people find joy in learning new recipes. Others prefer sticking to meals that feel familiar. There’s no right or wrong way. The value lies in being able to decide and participate in something meaningful. Cooking can be shaped to suit your needs, whether that means one-pot meals, batch cooking for less effort during the week or just making toast and tea at your own pace.

Social and emotional benefits

In addition to its practical value, cooking can improve emotional wellbeing and reduce isolation. Shared cooking experiences, whether at home with family or during community classes can bring people together. Eating meals with others or discussing favourite recipes can lead to feelings of connection and community.

 

Recipe: Easy vegetable rice bowl

This is a simple, balanced dish that can be changed based on your taste and what’s in your kitchen.

You’ll need:

• 1 cup cooked rice (white or brown)
• ½ cup of any vegetables (fresh, frozen or leftovers)
• 1 egg (optional)
• 1 tsp oil or butter
• A dash of soy sauce or salt and pepper

Steps:

• Heat oil or butter in a pan.
• Add vegetables and cook until soft.
• Stir in the rice and cook until everything is hot.
• If adding an egg, move rice to the side and scramble the egg in the pan, then mix it in.
• Add soy sauce or any seasoning you prefer. Serve warm.

Extra tips:

• Add canned chickpeas, lentils or cooked meat for more protein
• Sprinkle with herbs, lemon juice or a spoon of yoghurt for added flavour
• Store extra in the fridge for later

 

How the Christina Ghobadi Foundation can help 

The grants we offer aim to enable access to meaningful activities that promote the wellbeing of young people living with and recovering from cancer treatment in Victoria. If cooking is something you would like to explore, our grants can help cover:

• Cooking classes (online or in-person)
• Kitchen tools to make cooking easier and safer
• Programs focused on culturally relevant cooking
• Nutrition-focused workshops
• Recipe books

 

How to apply for a wellness grant from The Christina Ghobadi Foundation

1. Apply for a grant

If you are aged between 18 and 30 years of age and living with or recovering from cancer, consider applying for a grant detailing the desired wellness activity that you would like to do, and how it would benefit your recovery journey. (Click here to Apply) 

2. Contact the Foundation

Reach out directly to The Christina Ghobadi Foundation to discuss the suitability of your interest as a grant-funded activity. (Click here to Contact Us)

2. Forward this information to some-one you know

If you know some-one who fits this criteria and would benefit from receiving a grant to help with their recovery please forward this information onto them.

References

Farmer, N., Touchton-Leonard, K., & Ross, A. (2018). Psychosocial Benefits of Cooking Interventions: A Systematic Review. Health Education & Behavior, 45(2), 167–180. https://doi.org/10.1177/1090198117736352

Auvray, M., & Spence, C. (2008). The multisensory perception of flavor. Consciousness and Cognition, 17(3), 1016–1031. https://doi.org/10.1016/j.concog.2007.06.005 

Farmer, N., & Cotter, E. W. (2021). Well-Being and Cooking Behavior: Using the Positive Emotion, Engagement, Relationships, Meaning, and Accomplishment (PERMA) Model as a Theoretical Framework. Frontiers in Psychology, 12(1). https://doi.org/10.3389/fpsyg.2021.560578 

Garcia, A. L., Vargas, E., Lam, P. S., Shennan, D. B., Smith, F., & Parrett, A. (2013). Evaluation of a cooking skills programme in parents of young children – a longitudinal study. Public Health Nutrition, 17(5), 1013–1021. https://doi.org/10.1017/s1368980013000165