Coloring books have long been a favorite activity for children, providing hours of creative entertainment. In recent years adult coloring books have surged in popularity, with proponents claiming they offer stress relief and other benefits. This article explores whether adult coloring books are actually an effective way to manage stress.
The Rise of Adult Coloring Books
Although coloring books for adults have existed for decades, their popularity dramatically increased starting around 2015. According to market research firm NPD group, 12 million adult coloring books were sold in the US in 2015, jumping to over 12 million sold just in the first quarter of 2016. What sparked this growing interest in coloring for grown ups? Experts cite a few key factors:
- The popularity of mindfulness and meditation practices has grown, with adults seeking activities to calm the mind. Coloring requires focus but is calming.
- High levels of workplace stress and information overload leave people seeking an outlet to “unplug.” Coloring provides a creative escape.
- Coloring books and supplies are inexpensive, accessible activities for relieving boredom.
- Social media platforms like Instagram and Pinterest showcase adult coloring as an appealing hobby. Sharing colorfully completed pages provides satisfaction.
Whatever the reasons, it’s clear that adult coloring has moved from fringe hobby to mainstream pastime. Walk into any bookstore or craft shop and you’ll find entire sections devoted to adult coloring books and supplies. And this popularity shows no signs of slowing down. The global adult coloring book market was valued at $1.63 billion USD in 2021 and is projected to grow to $3.91 billion by 2030.
The Therapeutic Benefits of Coloring
For most people, coloring evokes fond childhood memories. But can a leisure activity provide actual stress relief? Some psychological research suggests it can.
A 2016 study had two groups of adults color in a mandala design for 20 minutes. The coloring group reported lower levels of anxiety after compared to the control group. Brain scans also showed the coloring group had decreased activation in the amygdala, the part of the brain involved in fear and stress responses.[1]
However, the study was small with just 26 participants. More rigorous research is needed to determine coloring’s effects on anxiety and mood.
That said, there are some compelling reasons why coloring may offer therapeutic benefits:
| Reason | Description |
|---|---|
| Focus | Coloring requires concentration yet is a simple, repetitive activity. This can induce a meditative-like state that feels calming. |
| Creativity | Coloring allows free creative expression. Making choices about patterns and color combinations engages the brain. |
| Accomplishment | Finishing a coloring page provides a sense of achievement. This boosts mood and self-esteem. |
| Escape | Coloring provides a temporary escape from responsibilities and technology. This mental break can alleviate stress. |
Additionally, the coloring process activates parts of the brain associated with motor skills and senses. Focusing on coloring may also distract from negative thoughts and ruminating.
Potential Drawbacks of Coloring for Stress Relief
While adult coloring books may offer some benefits, there are a few potential downsides to consider:
- Short-lived effects: Any positive effects of coloring likely diminish soon after the activity stops. The relief may be temporary.
- Difficulty disengaging: Trying to complete a complex coloring page could actually increase frustration and stress.
- Opportunity cost: The time spent coloring could be used for other stress management techniques with more proven effects, like exercise, social connection, or mindfulness practices.
- Adverse effects: For some, coloring may worsen stress by enforcing unhelpful thought patterns. Perfectionists may find errors difficult to accept.
Coloring will not provide benefits for every person or situation. Individuals with extremely high levels of stress need appropriate clinical treatment.
Tips for Making Coloring More Therapeutic
If you want to explore using coloring books for stress management, here are some expert tips to get the most out of the experience:
- Choose simple designs you find aesthetically pleasing so you can achieve a finished product. Overly intricate designs may cause frustration.
- Use high quality coloring supplies, like soft lead pencils and pens, which make coloring more enjoyable.
- Focus only on coloring for a set time period, such as 20 minutes. Eliminate other distractions during this time.
- Start with basic colors, then get creative adding shades, shadows, and patterns.
- Hang up finished pieces to remind yourself of what you accomplished.
- Do solo coloring or make it a social activity by coloring with loved ones.
Additionally, incorporate other relaxation techniques while you color, like listening to calming music or doing deep breathing.
Conclusion
Research on the benefits of adult coloring books is limited but initial studies are promising. Coloring meets many of the criteria for a therapeutic stress-buster: it’s accessible, inexpensive, creative, and calming. However, its stress reduction effects may not be powerful or long-lasting.
For many adults, coloring is an enjoyable hobby that provides an outlet for self-expression and a temporary escape from stressors. But it should not replace other healthy stress coping strategies. To manage stress most effectively, combine coloring with regular exercise, social connection, relaxation techniques, proper sleep habits, and other lifestyle measures.
Adult coloring books may not be a miracle stress cure. But they can be part of an overall self-care routine that helps you unwind. Coloring gives you permission to play while cultivating mindfulness. With realistic expectations, you may find coloring provides creative stress relief your inner child craves.