Coloring books have seen a major resurgence in popularity among adults in recent years. Many people see coloring as a therapeutic activity that can help reduce stress and anxiety. Coloring requires focus and attention, which can help take one’s mind off worries and enter a meditative state. The repetitive motion of coloring also activates areas of the brain associated with creativity and logic. There are many reasons why coloring books can be an excellent therapeutic tool for both children and adults.
The Science Behind Coloring Therapy
Research has shown that coloring elicits a relaxation response in the body and mind. When we focus on coloring an image, we engage the prefrontal cortex of the brain. This area is involved with logic, organization, and focus. The repetitive motion involved in coloring is calming and allows a ‘mindful’ state where other thoughts are tuned out.
| Brain Wave | State of Mind |
|---|---|
| Beta | Alert, focused |
| Alpha | Relaxed, calm |
| Theta | Daydreaming |
| Delta | Deep sleep |
Coloring switches the brain into an ‘alpha’ state characterized by calmness and focus, similar to meditation. This can lower heart rate and blood pressure. Coloring may even encourage neuronal connections and activity in parts of the brain related to motor skills and creativity.
Coloring Reduces Stress
Many studies show that coloring can be an effective stress reliever. In a study at Johns Hopkins University, adults colored mandala designs for 45 minutes. Researchers found this activity led to significantly lower anxiety levels. Subjects also had a notable reduction in worry, depression, and fatigue.
| Symptom | Before Coloring | After Coloring |
|---|---|---|
| Anxiety | 4.1 | 2.05 |
| Worry | 4.7 | 2.5 |
| Depression | 3.4 | 2.7 |
| Fatigue | 4.5 | 2.1 |
Scores based on self-reported 10 point scale (10=highest level of symptom).
The structured format of coloring with set patterns may promote a meditative state that eases anxious thoughts. The creative process helps redirect brain activity from stressful stimuli. Focusing on colors and designs has a grounding effect like mindfulness meditation.
Coloring Calms the Mind
The visual and physical engagement of coloring can induce a relaxed state similar to yoga or tai chi. Slowly and methodically filling in shapes activates different areas and pathways in the brain involved with organization, logic, and creativity. As the mind focuses on the act of coloring, extraneous thoughts are filtered out and there is less attention given to worry or stressful thoughts.
Coloring allows entry into a semi-meditative state and engages areas of the brain related to motor control and creativity. The effect of coloring and drawing on reducing anxiety has been demonstrated in various settings:
| Study | Subjects | Result |
|---|---|---|
| Curry & Kasser, 2005 | Undergraduate students | Reduced test anxiety after coloring mandalas for 10-20 mins |
| Flett et al., 2017 | Prison inmates | Reduced anxiety after coloring plaid designs |
| Sandmire et al., 2016 | College students | Lower anxiety from 50 minute coloring session |
The studies confirm coloring can quickly ease stress in both structured and unstructured formats. The relaxing, repetitive motion helps calm the mind.
Therapeutic Benefits for Mental Health
For individuals dealing with mental health issues like depression or post-traumatic stress disorder, coloring can be an effective coping and stress relief technique. Since coloring requires focus and engages creativity, it can help get one’s mind off negative thoughts. The structured format provides a calming effect in the midst of emotional chaos.
A study of women with PTSD symptoms had subjects color mandalas for 30 minutes. Researchers found this reduced anxiety, depression, and PTSD symptoms after just one session. The women also had measurable declines in heart rate. These studies show potential benefits of art therapy for managing complex mental illness.
| Symptom | Before Coloring | After Coloring |
|---|---|---|
| Depression | 19 | 16 |
| Anxiety | 22 | 18 |
| PTSD symptoms | 36 | 32 |
| Heart Rate | 75 bpm | 70 bpm |
Scores based on self-reported scales, 30 mins coloring mandalas.
Coloring allows a break from distressing thoughts and focuses the mind on creative expression. This can support better emotional regulation and resilience.
Applications for Older Adults
For seniors, coloring can be a useful activity to improve focus and coordination. Simple coloring requires less complex problem solving, which may be easier for older adults with memory impairments or dementia. The associations made between colors and shapes stimulate new neural pathways and may delay cognitive decline.
Coloring may enhance hand-eye coordination and fine motor dexterity. Choosing colors and grasping a pencil engages visual perception and logical thinking. Structured coloring pages offer cognitive engagement without excessive demands on short-term memory or sequencing ability. This offers a relaxing but stimulating activity for older adults.
| Study | Subjects | Result |
|---|---|---|
| Kim et al., 2017 | Elderly with dementia | Coloring lowered anxiety and increased positive mood |
| Flood & Phillips, 2007 | Alzheimer’s patients | Coloring improved mood, alertness, and social behavior |
The cognitive and motor stimulation of coloring may help with mood, behavior, and daily functioning in seniors with impairment or dementia. This provides engagement for older adults who often have limited activity options.
Mood Enhancement from Coloring
Multiple studies reveal that coloring elevates mood and induces a more positive emotional outlook across different age groups. The effect may result from increased focus, relief from negative thoughts, and the creative stimulation of coloring.
Research shows that after coloring an intricate mandala design for 20 minutes, young adults reported improved mood. Another study demonstrated coloring had similar effects of boosting mood in older adults as more complex cognitive activities. The uplifting impact was sustained after a 3 month period of coloring 15-30 mins most days.
| Study | Subjects | Result |
|---|---|---|
| Sandmire et al., 2016 | Undergraduate students | Improved mood after 20 minute coloring session |
| NOP World, 2016 | Adults age 65-93 | Coloring improved mood as well as crossword puzzles over 3 months |
The studies confirm coloring as an uplifting activity leading to emotional benefits in both younger and older populations.
A Creative Outlet
Coloring allows expression of creativity which many find intrinsically rewarding. Choosing color combinations activates regions of the brain involved with reward, decision making, and emotional processing. Coloring intrinsically feels good by engaging our creative capacities.
The unstructured creative process of choosing colors awakens imagination and cognitive flexibility. This allows new neural connections and associations to form. Coloring can unlock creativity not accessed in daily life, opening up untapped potential.
Creating color patterns and forms is open-ended play activating the brain’s ‘default mode network’ involved in imagination. This ability to think flexibly outside the box may enhance problem solving. The creative outlet of coloring also balances the focus and organization demanded by logical left-brain activities.
Accessible and Portable
Coloring is an accessible activity with minimal barriers to entry. It simply requires colored pencils or markers and paper. Coloring books for leisure are widely available with countless designs and levels of intricacy. This offers much creative variety at a low cost.
Coloring requires no screens or digital devices and avoids excessive technology use. It can be done anywhere and is highly portable. The simplicity of basic coloring materials means it is easily available in most settings including hospitals, waiting rooms, airports, nature settings, and different countries.
Community and Social Aspects
While coloring can be a solitary activity, it also has the potential to bring people together. Coloring groups are popular in retirement homes and community centers. Coloring side by side fosters social interaction, shared creativity, and companionship.
Coloring events allow people with common interests to meet up and color designs together. Some bars and restaurants also organize coloring activities. Shared coloring experiences help people bond while discussing color choices and admiring finished pieces.
The surge in adult coloring books has created an online community that shares designs and creativity. Tools like social media unite people in appreciating and commenting on completed coloring work. This fulfills the human need for social connection through a common relaxing interest.
Conclusion
Coloring books offer an easily accessible and portable way to tap into creativity while promoting focus and reducing anxiety. The cognitive engagement, fine motor activity, and emotional benefits make coloring an excellent therapeutic tool. While often considered a children’s pastime, coloring appeals to all ages as a way to de-stress, socialize, and express creativity. The surge in adult coloring books reflects this rediscovered appreciation of coloring as an easy self-care ritual with multifaceted benefits for wellbeing.
