Coloring has become an increasingly popular hobby and relaxation technique for both children and adults in recent years. Many people have found that taking some time to color intricate patterns or images can provide a sense of calm, focus, and reduced anxiety. But how exactly does the simple act of coloring have these effects on the mind?
Thescience behind how coloring reduces stress
Research has shown that there are several ways that coloring elicits a relaxation response and reduces feelings of stress and anxiety in the brain and body:
- Focusing on the present moment – Coloring requires a level of focus on the present activity that helps distract from repetitive negative thoughts that can fuel anxiety. This mindful engagement in the present moment quiets the brain’s “default mode network” that is linked to rumination and worry.
- Repetition and patterns – The repetitive motion involved in coloring, and focusing on patterns and shapes, activates areas of the brain related to sensory and motor function. This can induce a meditative state similar to those achieved during focused breathing or mantra meditation.
- Engaging the senses – Using sight to distinguish colors and shapes, touch to feel the texture of the paper, and small hand motions to color engage several senses deeply in the present moment of coloring, further tying into relaxation benefits.
- Structured activity – Having a defined coloring activity and set of patterns or images provides a structuring system that helps shut off the areas of the brain constantly multi-tasking and planning. This can give the mind a break from anxiety linked to overthinking.
- Accomplishment – Finishing a coloring sheet provides a small sense of accomplishment and satisfaction that boosts positive mood.
Coloring lowers cortisol and activates the parasympathetic nervous system
From a biological perspective, studies have shown that engaging in coloring and art therapy for even short periods leads to measurable changes in hormone levels and activation of parts of the nervous system linked to relaxation and lower stress.
Specifically, coloring and related art activities have been shown to:
- Lower levels of the stress hormone cortisol
- Increase levels of serotonin, the “happiness hormone” that regulates mood
- Activate the parasympathetic nervous system responsible for “rest and digest” functions
- Suppress activation of the “fight or flight” sympathetic nervous system
These biological changes induced by coloring result in reduced feelings of anxiety and muscle tension, heart rate, and blood pressure – all physical symptoms of stress.
Mental health benefits of coloring
Coloring has been utilized in therapy and counseling settings as an intervention to reduce anxiety, depression, and PTSD, boost self-esteem, and improve general mental health. Some key benefits coloring can provide for mental health include:
- Anxiety relief – Research shows coloring can rapidly reduce symptoms of anxiety. As little as one coloring session for 20 minutes can significantly lower anxiety levels.
- Improved mood – Regular coloring sessions can boost overall mood and reduce symptoms depression in both short-term and long-term studies.
- Supporting PTSD treatment – Coloring has been shown to help individuals with PTSD reduce hypervigilance and insomnia and improve coping abilities when paired with traditional treatments.
- Self-expression – Choosing colors and patterns provides a means of self-expression that is less intense than verbal therapies. This can gradually help build self-esteem and identity.
Overall, coloring gives the parts of our brain that drive excessive worry and rumination a much needed break. This mental reset lets negative thoughts go and allows more present-moment calm to take over.
Choosing coloring sheets and materials
To get the most anxiety and stress reduction benefits from coloring, mindfulness experts recommend:
- Choosing coloring sheets or books with intricate patterns rather than broad open spaces – this provides more visual focus and detail work
- Focusing on the sensory experience – the feeling of the markers, crayons, or pencils moving across the paper
- Aiming to complete sections or pieces of the image rather than worrying about the end result looking perfect
- Combining coloring with deep breathing, soothing music, diffused essential oils, or guided meditation
- Making coloring sessions a regular daily occurrence rather than just occasional to maximize benefits
How is coloring used in therapy?
Mental health counselors, art therapists, and support groups may use coloring in a variety of ways such as:
- Having clients color pre-made mandala designs to foster a meditative, repetitive coloring session
- Using coloring books featuring positive imagery to boost self-esteem
- Having clients color feelings charts to express their current emotional state non-verbally
- Letting clients choose their own coloring sheets and materials to exercise control
- Encouraging clients to create their own coloring page designs including words, shapes, and images that have personal meaning
Coloring is often used alongside talk therapy or at the start of group sessions to bring focus and provide a warm up creative activity. The shared experience of coloring together can help build relationships between counselors and clients.
Self-directed coloring for anxiety
Coloring can also be effectively used as a self-help technique at home to reduce anxiety and stress when maintained as a regular practice. Making sure to take 15-20 dedicated minutes per day to de-stress through coloring has benefits for both mental and physical health.
Here are some tips for making the most of anxiety-reducing coloring breaks at home:
- Schedule coloring sessions into your daily calendar just like other activities to make sure you dedicate time
- Choose intricate coloring sheets rather than simpler options for greater focus and detailed work
- Experiment with different art materials like markers, colored pencils, gel pens, or watercolors to enjoy the sensory experience
- Play calm instrumental music in the background as you color
- Sip a warm cup of tea while you color to aid relaxation
- Display finished coloring sheets proudly as decorations to remind yourself of what you accomplished
The benefits of group coloring
Coloring in a group setting provides opportunities for sharing, socializing, and discussing the coloring experience that can enhance benefits. Some key advantages of group coloring include:
- Being social – Coloring groups provide a structured, calm environment for being social in a gentle way for individuals with anxiety.
- Building friendships – Friendships can develop through the shared experience of coloring together regularly.
- Learning from others – Group members can share tips on techniques, materials, and subject matter preferences.
- Feeling accepted – A group setting facilitates discussion about anxiety and other mental health experiences to increase understanding.
- Practicing focus – Staying on task with coloring helps anxious individuals practice maintaining focus even when conversing or surrounded by activity.
- Supporting progress – Group members can recognize each other’s artistic progress and creative growth.
Coloring alongside others provides rewarding accountablity, inspiration, and a judgegment-free zone essential for anxiety relief benefits.
Does coloring help children’s anxiety?
Coloring is an excellent strategy for helping children alleviate anxiety. Some of the key reasons coloring benefits kids’ mental health include:
- Accessibility – Coloring provides an easy, accessible outlet for self-expression and distraction from worries.
- Being absorbing – The sensory, repetitive process engages regions of children’s brains that create a focused, meditative state.
- Enhancing creativity – Coloring can help strengthen creative neural pathways in the brain essential for resilience.
- Teaching focus – Using coloring to practice sustained focus on a single activity improves concentration skills.
- Providing control – Giving anxious children choices in coloring sheets, materials, and subjects provides a sense of control over their environment.
- Physical benefits – The muscle relaxation and lowered heart rate resulting from coloring helps soothe children’s bodies.
Parents and therapists often use coloring as a first-line treatment for childhood anxiety, realizing its power to quickly calm worried minds through purposeful, creative activity.
| Time Spent Coloring | Resulting Benefits |
|---|---|
| 5 minutes | Mild reduction in anxiety |
| 15-20 minutes | Marked lowering of anxiety and cortisol levels |
| 30-45 minutes | Significantly improved mental focus and calmer mood |
| 60+ minutes | Deeper state of mindful relaxation |
This table summarizes research findings on the stress-reduction benefits that can result from different lengths of coloring sessions.
Conclusion
Coloring is far from just a children’s pastime. The relaxing, repetitive nature of choosing and filling in colors provides proven benefits for reducing anxiety and stress in both adults and children. As a solo or shared activity, coloring lets us tap into a meditative state that quiets worrying thoughts and brings enjoyable present moment focus – exactly what’s needed in today’s hectic, anxious world.