Coloring books have seen a major resurgence in popularity among adults in recent years. Many proponents claim that coloring provides stress relief and relaxation. But does coloring really help people destress? Here we examine the evidence behind these claims.
The adult coloring book trend
While coloring books have long been associated with children’s activities, in the last decade they have surged in popularity among adults. Bookstores now devote entire sections to adult coloring books. The themes and images are often more sophisticated than traditional children’s books. Nature scenes, mandalas, abstract designs, and more complex figures fill the pages.
The adult coloring trend took off around 2015. According to market research firm NPD Group, 12 million adult coloring books were sold in 2017 compared to 1 million in 2014. Large publishers like Johanna Basford and Secret Garden helped fuel the initial rise. Basford’s first book, Secret Garden, sold over 10 million copies worldwide. As the trend grew, more publishers jumped on board creating a huge variety of adult coloring books.
Why do people color?
Those who color regularly cite multiple reasons why they find the activity enjoyable and worthwhile:
It relieves stress
Many colorists report that coloring provides a calming effect. The repetitive motion of coloring along with focusing on the visual patterns is said to activate the parasympathetic nervous system. This leads to lower cortisol levels and a relaxation response.
It reduces anxiety
Similarly, coloring requires concentration focused in the present moment. This acts as a form of mindfulness meditation that alleviates anxiety. Feelings of worry over past or future events fade during the coloring process.
It boosts creativity
The freeform nature of coloring unleashes creativity as colorists experiment with color combinations, patterns, and designs. This right-brain activity sparks imagination in ways that more logical left-brain work cannot.
It improves focus
The attentional demand of coloring may help improve focus over extended time periods. This can translate to better productivity and concentration at work.
It provides artistic outlet
For those who don’t consider themselves traditionally artistic, coloring offers an easy creative activity. Completing a page delivers a sense of accomplishment and pride for creating something aesthetically pleasing.
What does research say about coloring and stress?
A growing body of scientific research is examining coloring’s effects on stress, anxiety, and mood. So far, many studies support the notion that coloring offers benefits:
Coloring lowers cortisol
Multiple experiments have shown coloring decreases levels of the stress hormone cortisol. In a 2016 study, cortisol levels were lower in groups asked to color a mandala design for 20 minutes compared to groups that just colored on a blank paper or were assigned no coloring task.
| Group | Mean cortisol decrease |
|---|---|
| Mandala coloring | 17% |
| Blank paper coloring | 13% |
| No coloring task | 8% |
Coloring reduces anxiety
In studies of dental and nursing students facing high-stress exams, coloring significantly reduced self-reported anxiety levels. One study found nursing students who colored for 20 minutes before an exam reported lower anxiety post-exam compared to those who did not color before the exam.
Coloring improves mood
Multiple studies have observed mood improvements including increased feelings of calmness, relaxation, and well-being from coloring activities. In cancer patients undergoing chemotherapy, a single coloring session showed measurable shifts toward positive mood.
Coloring activates the brain
Neuroimaging research reveals coloring activates multiple regions on both sides of the brain. These areas are linked to sensory and cognitive processing suggesting coloring helps synchronize the two hemispheres of the brain.
How does coloring compare to other stress-reduction activities?
Researchers have looked at how coloring stacks up against other common stress-reduction practices:
Coloring vs. meditation
In a 2018 study comparing the effects of coloring versus mindfulness meditation over 4 weeks, both activities led to lower anxiety and bad moods. However, reductions were significantly greater for the coloring group than the meditation group.
Coloring vs. music/reading
In a study of medical students, coloring for 20 minutes was more effective at lowering heart rate and easing anxiety than listening to music or reading. This suggests coloring provides distinct benefits over other leisure activities.
| Stress reduction method | Mean decrease in heart rate |
|---|---|
| Coloring | 12 bpm |
| Music | 6 bpm |
| Reading | 3 bpm |
Coloring vs. exercise
While exercise remains vitally important for health, some studies indicate coloring may offer comparable anti-stress effects in the moment. A 20 minute coloring session reduced anxiety as much as a brisk 20 minute walk on a treadmill in one study.
How can coloring fit into a stress management plan?
Coloring books offer an accessible activity with proven stress-reduction benefits. Here are some tips for making coloring part of an effective stress management strategy:
Make time for it
Set aside time for coloring every day or several times a week. Consistency is key for experiencing ongoing benefits. Even short 15-20 minute sessions can be helpful.
Keep supplies on hand
Having coloring books, pens, pencils, and markers easily available allows you to color whenever the urge strikes. Keep supplies in your home, office, or bag when on the go.
Color alongside meditation
Combine coloring with conscious breathing or meditation. The synergy of both activities may provide greater anxiety relief.
Try it before stressful events
Use coloring to calm nerves and clear your head right before stressful obligations like work presentations, family gatherings, or doctor visits.
Use it as a distraction
When worrying thoughts arise, coloring redirects focus to the present. Let the coloring absorb your full attention rather than dwelling on anxieties.
Don’t force it
Coloring should not feel like a chore. Allow it to happen organically based on your mood rather than making it an imposition.
Choosing coloring books and supplies
With the explosion of adult coloring books, there are endless options to suit individual preferences:
Abstract vs. nature themes
Abstract books offer freeform shapes and patterns while nature themes provide realist scenes of plants, animals, landscapes. Choose based on your creativity desires.
Intricate vs. simpler designs
Detail-oriented books with tiny spaces satisfy the need for a greater challenge. Simpler shapes work better for casual relaxation. Select complexity based on your focus level.
Digital vs. physical
Both paper books and digital coloring apps can provide benefits. Apps offer portability and undo features but may increase screen time. Paper allows greater tactile experience.
Pens, pencils, markers
Finer tip gel pens and colored pencils allow more control for detailed areas. Broad markers work for filling larger spaces. Try a range to determine preferences.
Conclusion
The coloring craze extends beyond mere nostalgic entertainment. Considerable scientific evidence supports coloring’s effectiveness at reducing stress, anxiety, and negative mood states. When integrated as part of a comprehensive self-care plan, coloring provides a convenient, portable way to take mental health breaks throughout the day. The activity’s ability to engage both sides of the brain may set it apart from other relaxation techniques. While more research is still needed, the promising results so far should put skeptics at ease – coloring is far more than just a passing fad.