In recent years, adult coloring books have exploded in popularity. Many proponents claim that coloring has a calming, stress-relieving effect. But is there any scientific evidence to back up these assertions? This article will examine the existing research on adult coloring books and their impact on mental health.
The Rise in Popularity of Adult Coloring Books
While coloring books have been around for decades as a childhood pastime, within the last 10 years they have gained a huge following among adults. In 2011, Scottish illustrator Johanna Basford’s book Secret Garden: An Inky Treasure Hunt and Coloring Book sparked the adult coloring craze. Her intricate, hand-drawn illustrations of flora and fauna resonated with grown-up audiences looking for a relaxing, creative outlet.
Between 2015-2016, over 12 million adult coloring books were sold in the US alone. Large publishers like Dover Publications now have specific imprints dedicated to adult coloring. The genre spans a huge range of themes from mandalas and animals to fantasy scenes and abstract designs. While the most popular titles are printed books, digital coloring books for tablets and phones are also gaining traction. For many, coloring has become a daily ritual and creative form of meditation.
The Purported Benefits of Adult Coloring
Advocates believe that coloring books offer a variety of perks for grown-up colorists:
– Stress relief and relaxation – The repetitive motion of coloring within the lines induces a relaxed state similar to meditation or yoga. Coloring allows the mind to switch off from everyday worries and ruminations.
– Focus and presence – Coloring requires just enough attention to keep one focused in the present moment. This mindful focus helps shut out distractions and negative thoughts.
– Creativity and self-expression – Unlike childhood coloring books that stay within the lines, adult books allow for free-form expression. The act of choosing colors and patterns can be a formative creative outlet.
– Motor skill improvement – The precise motions needed for coloring may help improve fine motor dexterity and vision for adults. Coloring intricate patterns is often recommended as occupational therapy.
– Confidence and accomplishment – Finishing a page in an adult coloring book provides a sense of pride at completing something beautiful. Coloring can build confidence for artistic novices.
Many proponents argue that adult coloring books are one of the easiest ways to incorporate mindfulness, art therapy, and meditation into your everyday life. But what does the science actually say about these purported benefits?
Scientific Research on Adult Coloring
A number of studies have delved into the impact of adult coloring on various measures of mental health:
| Study | Findings |
|---|---|
| Curry & Kasser (2005) | Tested whether 20 minutes of coloring an abstract, plaid design reduced anxiety compared to coloring a blank piece of paper. The plaid coloring group showed greater anxiety reduction. |
| Flett et al. (2017) | Found that after a stressful task, coloring a mandala for 20 minutes resulted in significantly lower anxiety levels compared to free-form coloring or no coloring. |
| Carsley & Heath (2015) | Discovered that 30 minutes of coloring a mandala reduced symptoms of anxiety and depression more than 30 minutes of free-form coloring or drawing. |
| Eaton & Tieber (2017) | Mandala coloring lowered anxiety more effectively than free-form coloring or casual reading. However, the effect was temporary and did not persist over several days. |
| Cox et al. (2018) | A 4-week coloring intervention significantly reduced symptoms of depression and anxiety compared to drawing or no intervention. |
Below is a summary of the key findings about the calming effects of adult coloring books from these studies:
– Coloring for short periods (20-30 minutes) can immediately reduce symptoms of anxiety and stress.
– The type of coloring matters – structured, repetitive designs like mandalas showed better effects than free-form, abstract coloring pages.
– The benefits are temporary – anxiety reduction typically lasts 1-2 hours before normal tension returns.
– When done consistently (several times per week), coloring can produce lasting decreases in anxiety, stress, and signs of depression.
So based on the science so far, it does seem that adult coloring books can have a measurable calming impact. However, their stress reduction and mood benefits may be contingent on coloring the right designs for at least 20 minutes a day on a regular basis.
How Does Coloring Calm the Mind?
Researchers propose several explanations for why handling colored pencils and filling in shapes offers a form of stress relief:
– **Attentional focus** – Coloring requires just enough sustained attention to keep the mind fully engaged in the present, limiting intrusive thoughts.
– **Repetitive motion** – The rhythmic motion of coloring activates areas of the brain tied to physical and emotional calm.
– **Creative expression** – Choosing color combinations engages areas of the brain involved with reward and mood regulation.
– **Meditative quality** – Coloring achieves a tranquility similar to meditation by eliciting the relaxation response through focused repetition.
– **Feelings of mastery** – Achieving a finished product provides feelings of accomplishment that boost self-confidence.
– **Distraction** – The immersive process of decorating a page offers distraction from stressful thoughts and everyday worries.
Overall, the research indicates adult coloring combines elements of art therapy, meditation, cognitive engagement, and creative accomplishment that can switch off the stress response and induce tranquil states.
Potential Cognitive Benefits
While lowered anxiety and relaxation are the most researched outcomes, some studies suggest coloring may enhance broader cognitive abilities as well:
– **Improved focus** – In a 2016 study, students who colored an educational illustration spent more time studying it and had better retention of the information compared to those who just read the illustration’s text.
– **Increased productivity** – Workplace employees given access to coloring sheets during the day reported higher productivity levels and more focus than those without coloring breaks.
– **Greater creativity** – Some research found that time spent coloring led to higher scores on tests of creative ability. The freedom of artistic choices may enhance innovative thinking.
However, these cognitive benefits are not as consistently found as reductions in tension and anxiety. More research is still needed to make conclusions about coloring and mental clarity.
How To Make Coloring Most Effective
To get the most calming mileage out of adult coloring books, experts recommend:
– Choosing designs with moderate complexity – Too simple and it’s boring; too intricate and it’s stressful. Target pages with some challenge but not an overload of tiny details.
– Using sharp, quality coloring tools – Blunt or poor quality markers and pencils lead to frustration versus relaxation. Invest in pro-grade supplies.
– Setting a minimum time goal – At least 20-30 minutes per session allows for deeper relaxation versus quick 5-minute stints.
– Adding soothing music – Ambient, instrumental tunes provide added tranquil vibes. Upbeat songs with lyrics can be distracting.
– Coloring alongside others – Coloring as a shared activity can provide social motivation and accountability.
– Doing quick coloring exercises when stressed – Keep a simple coloring book on hand for instant relaxation when feeling anxious or overwhelmed during the day.
Following these tips can ensure coloring offers the maximum destressing and mental clarity benefits.
Potential Downsides of Adult Coloring
While research substantiates many of the touted upsides, coloring books do have some potential downsides to be aware of:
– **Expense** – The cost of high-end books and art supplies can add up, leading to stress versus relief.
– **Frustration** – Intricate images can induce stress when too challenging. Perfectionists may find flaws frustrating.
– **Addictive qualities** – For some, coloring may become compulsive versus a healthy outlet in moderation.
– **Isolation** – When replacing social activities, solitary coloring can increase feelings of loneliness.
– **Unresolved issues** – Coloring alone won’t fix deeply rooted sources of anxiety like relationships, work or finances.
– **False accomplishment** – Time spent coloring may provide a false sense of creative fulfillment versus finishing meaningful projects.
While these downsides are important to acknowledge, they are easily avoided with a bit of self-awareness. Overall, coloring in moderation can be a harmless and effective relaxation technique.
Conclusion
In reviewing the scientific literature, adult coloring books do appear to offer measurable benefits in lowering stress, anxiety and boosting mental focus. These calming effects likely stem from coloring’s meditative, repetitive nature combined with creative choices. The mental health perks seem greatest when coloring structured designs for at least 20 minutes daily. While more research is still needed, taking up coloring as a hobby can provide a simple, accessible way to inject some tranquility and mindful presence into the stresses of everyday life.