Reduce Stress : Paint by Numbers

Believe it or not, paint by numbers kits offer a powerful way to promote mindfulness and reduce stress.

What makes Paint by Numbers so calming?

First of all, you don’t need to be an artist to create a beautiful work of art. Each section of the canvas is numbered to guide you which removes the pressure of making things perfect.

Filling in each section requires you to focus your attention on the present moment and the resulting mindfulness helps quiet anxious thoughts. This has been key for me.

For people who may find it uncomfortable to talk about stress, painting offers a quiet form of therapy which needs no words.

Working in certain color palettes can result in a subtle shift in your mental state as it has been proven that colors have psychological effects. For example, the blues in this painting have a calming effect on the mind.

Some paint by numbers can be personalized which can brighten your mood – a picture of your favorite pet or your favorite scene can be uplifting. The scene in this painting is very close to what I have, for years, imagined as my ‘happy place’ – a warm, quiet, peaceful, and safe place I can close my eyes and think of any time I am feeling stressed. I had not shared that with anyone previously, so imagine my surprise when my husband bought me this particular paint by number kit as a gift. It’s like he knew somehow.

Paint by numbers can take a significant amount of time to finish but watching your progress over time does build confidence and self-esteem and that gives you a sense of accomplishment.

This paint by number kit is called ‘Heavenly Calm’ by Paint Vibe. The kit comes with paints, four paintbrushes, varnish, and a hanging kit. The brushes in this picture are a separate purchase from Paint Vibe and I really like them (better than the ones that come with the kit). The collapsible paint brush cleaner is very handy and easy to store. You can also find it on the Paint Vibe website.

When you first start a painting, it might feel a bit overwhelming with so many numbers and details but that’s normal. Just start. Focus on completing one small area, the top upper left corner for example, and start working your way downward, it will not be long before you see and feel progress.

This activity is a low-pressure way to relax and practice mindfulness. Even better if you can sit near a sunny window in spot you love…

I started this painting in January 2025 and finished it in November of the same year. It’s the kind of project you can work on little bits at a time and put it away for a while only to comeback and pick up right where you left off. Knowing this helps me stay mindful while I am working on the painting and if I start to put pressure on myself to ‘keep pushing through’ and just get it finished, I know it is time to take a little break. A great reminder for life and protecting oneself from added burdens and pressures. If you are curious about paint by numbers, I encourage you to give it a try.