Paint by Numbers – More Than Just a Creative Trend In recent years, paint by numbers has become a hugely popular activity for both adults and younger people. But beyond being a fun and artistic pastime, this practice has a scientifically supported impact on mental wellbeing and stress reduction. In this article, we’ll explore the psychology behind paint by numbers, how it affects the brain and mind, and why it can be a powerful tool for mental health.
What is Paint by Numbers? Paint by numbers is a painting technique where a canvas or sheet is divided into numbered sections, each corresponding to a specific colour. You simply follow the instructions and fill in the spaces with the right colours until a beautiful piece of art comes to life.
How Does Paint by Numbers Reduce Stress? The process is similar to meditation or mindfulness. When you're painting, your brain enters a state of focused attention, allowing you to block out intrusive thoughts, reduce anxiety, and naturally relax.
Behavioural science studies have shown that creative activities like paint by numbers:
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Lower cortisol levels (the stress hormone)
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Create a sense of calm and tranquillity
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Improve overall mood
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Increase dopamine – the hormone associated with happiness and pleasure
Mental Health Benefits and the Feeling of Accomplishment One of the most powerful effects of paint by numbers is the sense of satisfaction that comes with completing each section and eventually the entire artwork. The process offers consistent small wins, which boost self-esteem and help reduce symptoms of anxiety and depression.
Cognitive Benefits of Paint by Numbers Paint by numbers also supports cognitive development and mental sharpness. It improves concentration, fine motor skills, and hand-eye coordination. As you paint, your brain engages areas linked to memory, focus, and learning.
Paint by Numbers as a Tool for Mindfulness Mindfulness is the practice of being fully present in the moment. Paint by numbers naturally encourages this by requiring your full attention on a simple, repetitive task. This focused engagement helps quiet the mind and redirect thoughts away from stress or worry.
Getting Started for Mental Wellbeing If you’re new to paint by numbers, here are a few tips to make the most of the experience:
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Choose a design that speaks to you – something you’d love to display at home when finished.
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Create a peaceful painting corner – a quiet, comfortable spot where you can relax and focus.
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Stick to a routine – even 20–30 minutes a few times a week can make a big difference to your mental wellbeing.
Final Thoughts Paint by numbers is a simple, accessible, and calming activity that can bring real, positive change to your life. It reduces stress, supports emotional wellness, and helps you reconnect with yourself through mindful creativity.
Pick a kit that inspires you, set up your space, and begin your journey to improved mental health and inner calm – one brushstroke at a time.
