It's officially ‘cosy season,’ and across the nation, Brits are spending more time in their kitchens after swapping out quick summer salads for hearty stews, warming soups and ceremonial Sunday roasts.
While many claim they find cooking a creative outlet, others say it’s a constant source of stress. To establish the status quo, Tap Warehouse conducted a study into Brits' relationship with cooking and food, as well as their kitchen habits and preferences.
Additionally, we partnered with several psychologists and nutritionists to offer advice on staying calm while cooking, as well as the foods that can enhance and reduce stress.
Stressed-out home cooks: Over a third of Brits can’t handle the heat
It's 5:30 pm on a Tuesday. You've just closed your laptop, and your kids (flatmates, or partner) are asking the inevitable question: “What’s for dinner?”
In that moment, are you: a) Overwhelmed by the thought of prep, pans, and clean-up? Or, b) Looking forward to unwinding from work by cooking up a storm in the kitchen?
To establish consensus, we posed the question to home cooks across the country, and the findings reveal that well over half (63%) of Brits find the kitchen a source of calm, whilst over a third (37%) consider cooking a stress inducer.
| Which description best fits your view of cooking? | Percentage of participants who find cooking stressful |
| Stress reliever | 63% |
| Stress inducer | 37% |
To reveal why so many find cooking a stress reliever, Clinical Psychologist, Dr Daniel Glazer, reveals that the rhythmic, multi-sensory nature of cooking is the key to its calming power:
"Chopping vegetables or kneading dough can quickly quiet the mind because the brain likes predictable patterns. Your eyes follow the same motion, your nose picks up the scents, and your hands feel the elastic dough under your fingers.
These steady sensory cues activate the vagus nerve, which slows breathing and heart rate, telling the body it is safe. When this happens, cortisol drops, and the nervous system eases out of its ‘guard-up stance’ in much the same way it does during mindfulness practice.”
The benefits of cooking on stress levels don’t end when the oven timer rings. Dr Daniel Glazer emphasises the benefits of eating around the dinner table:
“Eating together boosts oxytocin, a hormone that softens the cardiovascular impact of stress and reinforces social bonds. The cocktail of lower cortisol, higher dopamine, and rising oxytocin leaves many people feeling grounded and connected.”
Does meal-prepping help reduce your stress? 54% of Brits think so
Search results for ‘meal prep’ have averaged at 439,053 in the last twelve months, peaking at 799,970 in January. This time-saving method is often hailed as a simple way to remove weeknight decision fatigue.
Our findings confirm that for most, planning significantly reduces stress, as over half (54%) of those surveyed who plan their meals find it helps to reduce stress. Crucially, over a third (37%) report they do not plan their meals at all, which is not only likely to elongate their time spent in the kitchen, but interestingly, this statistic correlates with the percentage of those who classify cooking as a stress inducer (37%).
| Does meal planning help to reduce your stress around weekday cooking? | Percentage of participants who find that meal-prepping reduces stress |
| Yes, it helps. | 54% |
| No, I still find it stressful. | 6% |
| No, I don’t plan my meals. |
37% |
Half of Brits don’t like to spend more than half an hour cooking dinner
How many know the familiar feeling of frustration when you start a recipe, only to discover the ‘fifteen-minute meal’ is much more likely to take an hour and fifteen? Add to that hungry kids tugging on your trouser legs asking, ‘How long until dinner’s ready?’ and you've got yourself a stressful scenario.
To answer how long the ideal cooking time really is, we asked Brits how long they like to spend cooking a meal from start to finish. Results revealed Brits favour a short, efficient window: an overwhelming majority (94% in total) prefer cooking for under an hour, with 50% favouring 10-30 minutes. This sweet spot minimises time pressure, which expert advice suggests is key to reducing stress hormones. Interestingly, this preference for speed is likely supported by the 54% of Brits who rely on meal planning to reduce their weekday stress.
| How long do you like to spend cooking a meal, from start to finish? | Percentage of participants who spend this time cooking |
| 10 - 30 minutes | 50% |
| 31 minutes - 1 hour | 44% |
| 1.5 - 2 hours | 6% |
| 2+ hours | 0% |
Caitlyn McClure, Vice President of Clinical Services at Northern Illinois Recovery recommends choosing recipes that truly take between 30 to 45 minutes to hit this sweet spot. And if it’s a recipe that you’ve never followed before, read the comments to check that there’s nothing that indicates the recipe takes longer than stated.
Experts suggest that consistency and teamwork are key to reducing kitchen chaos. Establishing a regular evening routine not only helps manage your time better but also supports a healthy metabolism and ensures you're preparing food before ‘hungxiety’ sets in.
Furthermore, involving others in the cooking process, even with small tasks, transforms a solitary burden into a shared, social activity, which is a known stress reliever.
Caitlyn McClure adds:
“Calm down meal times with a regular starting time and split small tasks so that no one is left to do it all. Place phones aside when at the dinner table, and look to one-pan or pot recipes to minimise the amount of clean up.”
Three-quarters of Brits state that cooking makes them more creative
Despite many finding it a chore, cooking can be considered a ‘hobby’ and ‘creative outlet’ for many, with nearly three-quarters of Brits (73%) finding that cooking boosts their creative spirit (at least sometimes). This suggests that for many, the kitchen offers an opportunity for self-expression, where ingredients become a canvas, with finished dishes being a tasty reward.
| Does Cooking Make You Feel More Creative? | Percentage of participants who feel cooking makes them more creative |
| Yes, I find I’m creative in the kitchen. | 33% |
| It sometimes makes me feel creative. | 40% |
| No, cooking doesn’t make me feel more creative. | 27% |
With a third (33%) of Brits stating cooking makes them feel more creative, clinical psychologist Dr Daniel Glazer explains this link between kitchen creativity and stress reduction:
“Turning loose ingredients into a finished dish creates a straight line from effort to outcome. This clear feedback loop releases dopamine and brings a quiet sense of mastery, which has been linked to lower stress hormone levels later in the day.”
98% of Brits report that their diet affects their mental health
We've covered the stress caused by cooking: the time pressure, the hungry kids, and the clean-up. But what about the stress caused by the food itself?
Many of us have reached for a sugary snack during a tense workday, experienced ‘jitters’ after the 3rd cup of coffee, or felt sluggish after a heavy meal; you intuitively know that what you put into your body directly affects your mood. But how consciously are Brits making this connection?
Do you believe what you eat affects your mood and stress levels?
Almost conclusively, our survey found that the connection between our diet, mood, and stress levels is almost universally accepted by Brits. When asked, do you believe what you eat affects your food and stress levels? An overwhelming majority (98%) understand that food isn't just fuel; it's fundamental to mental well-being and overall stress levels.
| Do you believe what you eat affects your mood and stress levels? | Percentage of participants who believe what you eat affects your mood and stress levels |
| Yes, I think it can affect stress and mood. | 98% |
| No, I don’t think diet affects mood or stress levels. | 2% |
With nearly all participants in agreement that food affects their mood, we asked Naturopathic Doctor and the Founder of Young Naturopathic Centre for Wellness, Dr Renee Young, what determines if a meal is calming or stress-inducing:
“The foods that truly calm the stress response are those that stabilise blood sugar and support the adrenal glands. Eating protein every mealtime, alongside complex carbohydrates such as root vegetables, provides sustained energy that prevents the big dips and spikes that exacerbate anxiety."
Dr Renee Young also advocates for the use of seasonal ingredients:
"Magnesium-rich foods, such as pumpkin seeds, dark leafy greens, and squash, are especially valuable in the autumn, when days shorten and stress can mount up.”
Destress your diet: foods to eat & avoid this autumn
With the arrival of autumn, Brits are cosying up and seeking comfort food. However, not all comfort food is created equal in nutritional value. To ensure your meals are truly calming, we partnered with Ann Lowe member of The Guild of Food Writers, to create a quick guide to the key seasonal ingredients that can naturally regulate your stress hormones, and those to limit:
| Food/ Drink Type | Its Impact on the Body (mood and stress) | Specific Ingredients to Choose or Avoid |
| ↑ Dark Chocolate | Contains flavonoids that improve blood flow to the brain and promote serotonin release. | Choose dark chocolate for a feel-good boost. |
| ↑ Oats & Whole Grains | Slow-release carbohydrates stabilise blood sugar, reducing cortisol spikes and anxiety. | Oats, brown rice, wholemeal bread. |
| ↑ Leafy Greens & Seasonal Root Vegetables | Rich in magnesium, folate, and vitamin C, which help regulate cortisol and support mood. | Pumpkins, squash, kale, parsnips |
| ↑ Nuts & Seeds | Magnesium and healthy fats nourish the nervous system, supporting calm. | Walnuts, pumpkin seeds, almonds. |
| ↑ Herbal Teas | Naturally activate relaxation pathways in the nervous system. | Chamomile, lemon balm, or lavender teas. |
| ↓ Caffeine | Stimulates adrenaline, which can exacerbate stress and anxiety if consumed in excess. | Coffee, caffeinated teas, energy drinks. |
| ↓ Refined Sugar & Ultra-Processed Foods | Causes blood sugar spikes, increasing cortisol release and mood swings. | Sweets, biscuits, fizzy drinks. |
The perfect de-stress autumn recipe
To recap, the perfect calming meal must be easy to prepare, seasonal, and packed with the right micronutrients. To demonstrate how simple this can be, we’ve put together a recipe incorporating the recommended 'good ingredients', which takes under 45 minutes to cook, and will leave you feeling cosy this autumn.
Calming autumn bowl with roasted squash, quinoa, and walnuts
-
Ready in under 45 mins
Ingredients (Serves 2):
-
1 small butternut squash, diced (magnesium-rich complex carb)
-
1 tbsp olive oil
-
1/2 tsp dried rosemary
-
100g quinoa, rinsed (protein, complex carb)
-
300ml vegetable stock
-
A handful of kale (magnesium and vitamin C)
-
50g walnuts, roughly chopped (omega-3 fats)
-
2 tbsp feta (optional, for flavour)
-
A pinch of cayenne pepper (optional)
Method:
-
Roast the squash: Preheat the oven to 200 degrees Celsius. Toss the diced squash with olive oil, rosemary, and salt and pepper. Roast for 20-25 minutes until tender.
-
Cook the quinoa: Combine the rinsed quinoa with the vegetable stock in a saucepan. Bring to a boil, then cover, reduce the heat, and simmer for 15 minutes until all the liquid is absorbed.
-
Wilt the kale: Stir the kale into the warm quinoa and cover for a few minutes to allow the residual heat to wilt it.
-
Assemble and serve: Combine the roasted squash and quinoa/kale mix in two bowls. Top generously with the chopped walnuts, a little feta if using, and a pinch of cayenne pepper for a mood boost.
5 expert tips for Zen Cooking this autumn
Nancy Emery, our in-house home expert, offers simple ways to make your kitchen a calming sanctuary:
-
One-Pot Meal Planning: Dedicate 30 minutes each week to meal planning. Focus on seasonal recipes that fit a 30-45 minute cooking window. Crucially, prioritise simple one-pan or one-pot meals to drastically reduce the clean-up.
-
Shop Smart, Not Stressed: Write a shopping list…and stick to it. This will save you time and money at the supermarket. Avoid peak shopping hours, such as weeknights after work, for a calmer shopping experience.
-
Mindful Meal Prep: If possible, turn your Sunday into a relaxing routine. Spend some time batch prepping breakfast and lunches. This will free up your weekday evenings dramatically, so that you only need to focus on cooking dinner in the week.
-
Cook Together: Turn cooking from a solitary chore into a shared social activity by introducing a regular, shared routine. Even simple tasks like chopping or clearing can split the load, making the overall process feel less overwhelming for one person and ensuring the meal is ready quicker.
-
Sit Down and to Savour: The meal itself should be the calming payoff. Make a conscious effort to sit down together, phones away, at a regular time to eat. This boosts the body's natural oxytocin release, grounding you and cementing the meal as a positive, social, and stress-reducing experience.
Methodology
This study was conducted in October 2025. Tap Warehouse posted a survey via their social media channels, gathering responses from participants 52 across the UK regarding their cooking habits and stress levels. The results were analysed and contextualised with expert commentary from professional and qualified nutritionists and psychologists.
