In today's fast-paced world, finding effective ways to manage stress is crucial. One such method that has regained popularity in recent years is Paint by Numbers, a mindful activity increasingly used to support mental health. At Kiki’s Club, we’ve seen first-hand how our community uses paint by numbers for mental health, self-care, and stress relief.
It allows people from all ages to relieve stress and immerse themselves in art without needing prior artistic skills.
While this approach may seem simple, its benefits for stress relief and mental well-being are substantial. In this guide, we’ll walk you through the evidence, benefits, and best practices for using paint by numbers to support your emotional wellbeing.
1. The Science Behind Art Therapy
Art therapy is a well-established psychological approach that helps individuals explore their emotions, reduce anxiety, and improve overall mental health. Engaging in creative activities like painting stimulates both the left and right sides of the brain. The left hemisphere is responsible for logical thinking and organization, while the right hemisphere is the center for creativity and emotional expression. Paint by Numbers provides a structured yet creative outlet, making it an accessible form of art therapy for people of all skill levels.
Research shows that engaging with visual art can help lower cortisol levels, reduce feelings of isolation, and improve mood. Paint by Numbers, in particular, is effective because it removes the pressure of decision-making while keeping your hands and mind gently occupied.
When individuals focus on matching colors to numbered sections, they engage their minds in a way that promotes relaxation. The repetitive and predictable nature of the activity can help reduce negative thoughts and feelings, providing a mental break from daily stressors. This process mirrors common goals in cognitive behavioural therapy: breaking cycles of rumination through structured engagement.
2. Stress Relief Through Focus and Mindfulness
One of the key elements of stress management is the ability to be present and mindful, which Paint by Numbers encourages. As participants concentrate on filling in specific areas with color, they naturally enter a state of flow, which is a mental state where they become fully absorbed in the task at hand. This focus on the present moment can help reduce the anxiety and overwhelm that often accompany stress.
Additionally, the simplicity of following the numbered pattern allows individuals to disconnect from distractions and daily pressures. For those struggling with screen fatigue or burnout, this analog activity becomes a digital detox.
By providing a guided structure, Paint by Numbers frees participants from the worry of making mistakes or producing perfect art, helping them relax and unwind. This is one of the many ways paint by numbers supports mental health through mindful focus, nervous system regulation, and quiet joy.
3. A Sense of Achievement and Fulfilment
Stress often stems from feelings of being overwhelmed or unable to control certain aspects of life. Paint by Numbers offers a counterbalance by providing a tangible sense of accomplishment. As participants see the picture gradually come to life with each completed section, they experience a sense of achievement, which can boost mood and self-esteem.
This positive feedback loop is vital in supporting mental health. Completing something — even something small — can rewire the brain toward confidence and capability.
The visual progress of the painting serves as a reminder that even small steps lead to beautiful results, reinforcing positive thinking and patience. This can be especially beneficial for individuals dealing with anxiety or depression, as it helps shift focus from negative thoughts to a more constructive and rewarding activity.
Want to try it yourself? Start with one of our beginner-friendly kits. You'll notice the impact on your mood within minutes.
4. Color and Mood Connection
How Colour Influences Emotions
The therapeutic power of colours should not be underestimated. Psychological research has consistently shown that colours can evoke emotional and physiological responses. Warm tones like red, orange, and yellow are often linked to increased energy, stimulation, and positive emotions, while cool tones such as blue and green are associated with calmness, relaxation, and lower heart rates. Paint by Numbers allows individuals to explore these colour palettes intentionally, helping them regulate mood and emotional states through guided creativity.
Scientific Links Between Colour and Stress Reduction
A study published in Frontiers in Psychology (2015) found that viewing and interacting with certain colours, particularly shades of blue and green, can lower cortisol levels, the primary hormone linked to stress. Similarly, research in environmental psychology suggests that exposure to cool colours can activate the parasympathetic nervous system, helping the body enter a more restful and restorative state.
These subtle shifts in our physical response can improve mood regulation and reduce overall stress load, especially when combined with a calming activity like painting.
The act of selecting and applying colours in a Paint by Numbers kit enhances this effect by combining colour exposure with mindful activity, offering a double layer of stress relief. This structured yet personal engagement creates a soothing and immersive art experience that helps calm the mind and body.
5. Boosting Creativity Without the Pressure
For many people, the idea of creating art can be intimidating, especially if they feel they lack natural artistic talent. This fear of failure often prevents individuals from exploring creative outlets, even though creativity is known to improve mental health. Paint by Numbers removes the pressure to "be good" at art, making creativity accessible to everyone.
This gentle format removes the creative "decision fatigue" and instead focuses on play and process over perfection.
Since the outline and design are already provided, participants can focus on the enjoyable part, only adding color. This approach fosters creativity without the anxiety of a blank canvas, allowing individuals to express themselves artistically in a relaxed and supportive environment.
And as your confidence grows, so might your curiosity to try blending, layering, or even creating your own piece. That’s the magic of a low-pressure start.
6. Building Patience and Resilience
Completing a Paint by Numbers piece requires time and patience, which in itself is a lesson in stress management. By working through the painting one section at a time, participants develop a sense of perseverance and resilience. The process teaches the value of slowing down and enjoying the journey, rather than rushing to the finish line.
This slow and steady progress can also translate into other areas of life, helping individuals cultivate patience and a more balanced approach to handling challenges. This process mirrors therapeutic techniques often used in art therapy, showing how paint by numbers improves mental health not only through calm focus, but also through personal growth.
In a world that pushes us to go faster, this slow art form becomes a quiet rebellion and a healing one.
7. A Paint by Numbers Routine to Support Mental Health
If you're wondering how to make paint by numbers part of your mental health toolkit, start by creating a weekly ritual.
Choose a time of day when you’re least distracted: Sunday afternoons or weekday evenings are perfect. Then set up a calming space with low lighting, music, and your favourite drink. Commit to just 30 minutes of painting. No goals, no pressure, just the act of showing up for yourself and your well-being.
The more consistently you return to this practice, the more mental health benefits you’ll begin to feel: reduced anxiety, increased calm, and a renewed sense of creative connection.
An Antistress Activity for Everyone
Incorporating paint by numbers for mental health into your routine can be a highly effective way to manage stress and enhance mental well-being. Its combination of creativity, mindfulness, and structure makes it an ideal activity for those looking to unwind and tap into the therapeutic benefits of art without needing any prior skills.
Whether you're seeking a new hobby to pass the time, improve your mental health, or simply relax after a long day, Paint by Numbers offers a rewarding and accessible escape. By fostering creativity, boosting mood, and reducing stress, this timeless art form is a powerful tool in the world of art therapy.
Try one of our calming kits or build a cosy painting ritual that supports your nervous system. It might become your favourite way to wind down.
Read more: Restore Your Mental Health & Wellbeing with Paint by Numbers Art