Paint by Numbers for Stress Relief
Can a paint by numbers kit help you unwind after a demanding day? For many people, the appeal is simple: it gives your hands something to do and your attention one small area to focus on, quietens the mind and helps reduce anxiety. Research on art-making offers some encouraging information, what does the research actually show?
In a 2016 study of 39 healthy adults, researchers measured saliva cortisol before and after 45 minutes of visual art-making. Cortisol levels were lower after the session, and participants described the experience as relaxing or enjoyable. Prior art experience did not significantly change the result. It is an interesting finding, but the study was small, did not compare paint by numbers kits with other activities and cannot show that painting treats an anxiety disorder.
A 2026 review of 45 randomised trials reported improvements in measured mental-health outcomes across a range of painting-based art interventions. Those programmes varied in format and participants. The review is evidence about painting interventions broadly, not a clinical test of a Wreak Havoc kit or a guarantee of the same result at home.
Why might a numbered canvas feel easier to start?
An empty canvas asks you to invent the picture before you even open the paint. With paint by numbers, the design and colour key are already there. That structure may make a creative break feel more approachable if decision-making is the last thing you want to do. You can focus on filling one shape rather than judging whether you are 'good at art'. This is a practical reason people enjoy the format, not a proven neurological mechanism unique to paint by numbers.
What about flow and dopamine?
Researchers use the term flow for deep absorption in an activity. Some people describe losing track of time while painting, and participants in the 2016 art-making study mentioned that feeling. It does not mean every painting session will produce a flow state. Nor is there evidence here that completing each numbered patch releases a measurable dose of dopamine. You don't need a brain-chemistry promise to enjoy making steady progress.
Try a low-pressure painting routine
Pick a design you want to look at for a while, set out a few colours and give yourself permission to stop after a small section. There is no required daily dose or ideal number of minutes. If painting feels fiddly rather than calming, put the brush down and return another day. Browse our paint by number kits if you would like to choose a picture for your next creative break.
A hobby can support wellbeing, but it is not treatment
Art-making can be one part of a caring routine, alongside rest, connection and other support. A paint by numbers kit is not a substitute for professional care for anxiety, depression or any other mental health condition. If stress is affecting your daily life, speak with a qualified health professional. Enjoy the painting for what it offers: a chance to slow down and make something, one colour at a time.
Research referenced
The following studies are indexed in PubMed, a service of the US National Library of Medicine at the National Institutes of Health. Being listed there does not mean NIH conducted the research or endorses a paint by numbers kit.