Colouring books have become increasingly popular in recent years as a way to reduce stress and anxiety. The act of colouring within the lines of intricate patterns and designs allows one to focus their attention in the present moment. This mindfulness practice has been shown to lower anxiety levels and promote overall well-being. In this article, we will explore the evidence behind the benefits of colouring for anxiety and provide tips on how to use colouring books to manage anxiety symptoms.
The Science Behind Colouring and Anxiety
Several studies have demonstrated that colouring can reduce anxiety levels. One study published in the Art Therapy: Journal of the American Art Therapy Association found that colouring mandalas (circular patterns) for 20 minutes significantly reduced anxiety levels compared to free colouring on a blank page or colouring patterns without mandala designs. Participants who coloured mandalas experienced greater benefits, likely due to the repetitive nature of tracing within the intricate patterns[1].
Additional research has shown that colouring therapy reduces anxiety by lowering the stress hormone cortisol. A study published in the Journal of the American Art Therapy Association measured cortisol levels in college students before and after colouring an abstract plaid design for 20 minutes. Cortisol levels were significantly lower following the colouring activity[2].
By lowering cortisol, colouring puts the body in a relaxed state physiologically. Focusing attention on colouring also puts the mind at ease, as you are completely engaged in the present activity. This mind-body relaxation provides anxiety relief.
How Does Colouring Reduce Anxiety Symptoms?
There are several ways that the act of colouring helps to reduce anxiety:
Promotes mindfulness – Colouring requires focus and attention to detail. This forces you to be mindful and present in the moment, rather than being caught up in anxious thoughts about the past or future. The repetitive motion of colouring is calming.
Provides artistic outlet – Colouring allows you to express yourself creatively without needing any artistic ability. This can help relieve inner tension.
Induces relaxation response – As discussed above, colouring lowers the stress hormone cortisol and elicits a relaxation response in the body. This counters the fight-or-flight anxiety response.
Gives sense of control – Being able to choose colours and complete a colouring project from start to finish gives one a sense of control. This can counteract anxious feelings of helplessness.
Provides distraction – Colouring fully immerses and engages the brain, providing distraction from anxious thoughts. This break gives your mind a rest from worrying.
Benefits of Colouring for Different Types of Anxiety
Colouring books can help reduce symptoms for many types of anxiety disorders:
Generalized anxiety disorder (GAD) – Since colouring induces a relaxation response, it can calm worries and rumination associated with GAD. The mindful focus counters excessive fretting over minor concerns.
Social anxiety – Colouring can serve as a social lubricant to help anxious individuals relax in social situations. Colouring also promotes self-care.
Test anxiety – Students can colour before exams to calm nerves and regain focus. Colouring may also improve recall by stimulating areas of the brain related to memory.
Panic disorder – By eliciting a relaxation response, colouring can help interrupt and prevent panic attacks. Deep breathing while colouring is especially helpful.
Obsessive compulsive disorder (OCD) – The methodical process and repetitive motions of colouring may help soothe obsessions and compulsions.
Post-traumatic stress disorder (PTSD) – Colouring mandalas can help ground individuals who suffer from flashbacks and intrusive thoughts of trauma.
Tips for Using Colouring to Help With Anxiety
If you struggle with anxiety, here are some tips for incorporating colouring into your routine to reduce anxiety symptoms:
1. Colour for at least 20 minutes per session – Studies show it takes at least 20 minutes of colouring for anxiety levels to decline. Set a timer so you colour for the full 20 minutes.
2. Make it a regular habit – The anxiety-reducing benefits are greatest when colouring is done consistently. Aim to colour once or twice daily.
3. Try different designs – Experiment with mandalas, animals, nature scenes, patterns, and other intricate designs to see what you enjoy most.
4. Focus on the sensory experience – Notice the smell of pencils or crayons, the texture of the paper, and the sound as you colour. This will promote mindfulness.
5. Display finished works – Hanging up finished colouring sheets provides a sense of accomplishment.
6. Colour with others – Colouring as a group activity helps socially anxious individuals relax around others.
7. Buy quality supplies – Splurge on coloured pencils, gel pens, or markers in your favourite colours. Quality art supplies enhance motivation and enjoyment.
Choosing Colouring Books for Anxiety
With the popularity of adult colouring books, there are endless options to choose from. Here are factors to consider when selecting colouring books to reduce anxiety:
– Complexity – Intricate designs require more focus and attention. Mandalas, geometric patterns, and nature scenes tend to be more complex.
– Art style – Choose an art style you find aesthetically pleasing, whether realistic, whimsical, abstract, minimalist, etc. This increases interest.
– Number of pages – Books with more pages provide more opportunities for anxiety-reducing colouring sessions. However, smaller books are more portable.
– Single- or double-sided pages – One-sided pages allow you to cut out finished works to display. Double-sided books provide more colouring opportunities.
– Paper quality – Heavier paper works best with markers. Perforated edges allow pages to be removed.
– Lay flat binding – Spiral or lay flat bindings make colouring easier without having to hold the book fully open.
– Subject matter – Select themes that interest you personally, like animals, mandalas, flowers, fantasy, landscapes, etc.
Colouring Books to Try for Anxiety Relief
Here are some top-rated, popular colouring books to try for alleviating anxiety:
Calm Colouring – Mindfulness Colouring Book for Adults by Ellie Butler – This bestselling book has 100 different nature and mandala designs to help you de-stress.
The Anxiety and Phobia Workbook by Edmund J. Bourne – Features 24 colouring designs to reinforce anxiety management techniques outlined in the workbook.
Creative Haven Mandalas Color by Number by Jessica Mazurkiewicz – These 72 mandala designs are numbered, making them simpler and more meditative to colour.
Secret Garden: An Inky Treasure Hunt and Colouring Book by Johanna Basford – This intricate colouring adventure has 96 pages of hidden objects and nature scenes.
Doodle Therapy: Anti-Stress Colouring and Doodle Pad by Chuck Whelon – 50 pages of doodle style outline drawings help release tension through creative expression.
Conclusion
In summary, colouring as a relaxing activity can significantly reduce anxiety levels. The repetitive, focused motions promote a mindful, meditative state that quiets worries and elicits a sense of calm. Colouring’s ability to lower the stress hormone cortisol contributes to an overall sense of wellbeing. To fully reap colouring’s anxiety-reducing benefits, sessions should last at least 20 minutes and be done consistently. There are endless options for colouring books that can aid with anxiety relief. From paisley patterns to animal portraits, choose designs you find aesthetically enjoyable and colour your way to lower anxiety.
| Reference Number | Study Information |
|---|---|
| [1] | Curry, N.A., Kasser, T. (2005). Can Coloring Mandalas Reduce Anxiety?. Art Therapy: Journal of the American Art Therapy Association, 22(2), 81-85. |
| [2] | Van Der Vennet, R., Serice, S. (2012). Can Coloring Mandalas Reduce Anxiety? A Replication Study. Art Therapy: Journal of the American Art Therapy Association, 29(2), 87-92. |