Life these days can feel overwhelming. A lot of us are dealing with more stress and anxiety than ever before, so we’re looking for ways to cope. Luckily, there are a lot of stress-relief techniques you can try, and one of the most popular and accessible is coloring.
Remember coloring books from when you were a kid? They’ve made a huge comeback for adults in recent years! The trend started around 2012, and it’s still going strong as more and more people discover the calming effects of putting color to paper.
This article explores the psychological and physiological benefits of using adult coloring pages for stress relief. We’ll explore why it’s such an effective tool and how you can easily get started.
The science behind stress relief: How coloring works
Coloring isn’t just a fun pastime; it’s a science-backed way to reduce stress. Here’s how it works:
The relaxation response and mindfulness
Coloring, like meditation, promotes a relaxation response. The repetitive motions and focused attention involved in coloring calm your nervous system. This is similar to mindfulness, where you focus on the present moment and set aside all the distractions and worries.
Coloring can also reduce activity in the amygdala, the part of your brain that processes stress and anxiety. When you’re focused on coloring, you’re giving your amygdala a break.
Engaging creativity and flow state
Coloring allows you to engage the creative parts of your brain without the pressure of creating original art. You can feel a sense of accomplishment and self-expression without feeling overwhelmed by the blank page.
The structured nature of coloring also helps you enter what’s called a “flow state.” Flow state is when you’re deeply immersed in an activity and enjoying it. When you’re in a flow state, your stress levels go down and your mood goes up.
How does adult coloring help with stress relief?
The benefits of adult coloring go beyond simple relaxation. It offers a range of psychological advantages that can significantly improve your mental well-being.
Reducing Anxiety and Depression
Coloring can serve as a welcome distraction from negative thoughts and worries. When you focus on selecting colors and filling in patterns, you’re interrupting the cycle of anxious thoughts. This allows you to temporarily detach from your concerns and experience a sense of calm.
Coloring can also be a valuable tool for managing symptoms of depression. Completing a coloring page can provide a sense of accomplishment and control, which can be particularly helpful when you’re feeling overwhelmed or helpless. The act of creating something beautiful, even in a small way, can boost your mood and provide a sense of purpose.
Improving Focus and Concentration
Adult coloring can be a great way to train your brain to focus. Regular coloring can improve your attention span and concentration skills by requiring sustained attention to detail. This can translate to improved focus in other areas of your life, such as work or studies.
Coloring also offers a much-needed break from digital distractions. In today’s world, we’re constantly bombarded with screens and notifications. Engaging in an analog activity like coloring allows you to unplug from technology and reconnect with your creative side. This can help reduce mental fatigue and promote a sense of relaxation.
Boosting Self-Esteem and Confidence
Completing a coloring page provides a tangible sense of accomplishment. This can boost self-esteem and confidence, especially for individuals struggling with self-doubt. Seeing the finished product, knowing you created something beautiful, can be incredibly rewarding.
Coloring offers an opportunity for creative expression and self-discovery. Choosing colors and patterns can be a form of self-expression, allowing you to explore your emotions and preferences. This can lead to greater self-awareness and a deeper understanding of your own unique style.
Adult coloring: Good for your heart and your brain?
Coloring is relaxing, and a growing body of evidence suggests it can be good for your body, too.
Lowering heart rate and blood pressure
Coloring has a calming effect on the cardiovascular system. When you’re coloring, you’re more relaxed, and that relaxation can lead to a lower heart rate and lower blood pressure.
When you reduce your stress, you can improve your cardiovascular health in the long term. Long-term stress is linked to high blood pressure and heart disease. If you can reduce stress, you may be able to reduce your risk.
Fine motor skills and cognitive function
Coloring is also a way to maintain and improve your fine motor skills. The precise movements you use when you color can benefit people of all ages. Fine motor skills are important for doing a variety of daily tasks.
Creative activities may also help you maintain your cognitive abilities and prevent age-related decline. Studies show that older adults who participate in visual arts activities have improved cognition compared to people who don’t.
How to get started with adult coloring for stress relief
Adult coloring is pretty straightforward, but there are a few things you can do to make it even more relaxing.
Choosing the right coloring pages and supplies
Adult coloring books come in a huge range of themes. Mandalas are popular, and some people find the repetitive patterns soothing. Nature scenes can be calming, especially if you love the outdoors. Abstract designs can be a good way to let your mind wander without focusing on creating a realistic picture.
Colored pencils are a classic choice, and you can find some really nice sets that blend well. Markers give you bolder colors, but they can sometimes bleed through the page. Gel pens are fun for adding sparkly details. Experiment to see what you like best, and don’t be afraid to invest in some good-quality tools that feel comfortable to use.
Creating a relaxing coloring environment
Find a quiet, comfortable place where you won’t be interrupted. Turn off your phone, dim the lights, and minimize distractions. You want to create a little sanctuary for yourself.
Try adding some calming elements to enhance the experience, such as putting on relaxing music, lighting an aromatherapy candle, or making DIY bath tea bags. A lavender scent, the sound of ocean waves, or even a doTERRA Peace Roller can really help you unwind.
Setting realistic expectations and embracing imperfection
The most important thing is to remember that the goal is stress relief, not creating a masterpiece. Don’t worry about staying inside the lines or choosing the “right” colors. Just focus on the process of coloring and let go of any expectations.
If you’re a perfectionist, it can be hard to let go of the need to be perfect. Try to remind yourself that there are no mistakes in art. If you don’t like something, you can always try a different color or design. The point is to enjoy the creative process and let your inner child come out to play.
Frequently Asked Questions
Do adult coloring books help with stress?
Many people find that adult coloring books offer a relaxing and stress-relieving activity. The repetitive motions and focus required can help quiet the mind and promote a sense of calm. While not a substitute for professional mental health support, coloring can be a helpful self-soothing tool.
Are adult coloring books actually helpful, according to Psychology Today?
Psychology Today and other psychology-related sources have explored the potential benefits of adult coloring books. Some experts suggest that coloring can induce a meditative state, reducing anxiety and promoting mindfulness. However, it’s important to remember that individual experiences may vary, and the effectiveness of coloring as a therapeutic tool is still being researched.
What do adults use for adult coloring books?
Adults use a wide variety of coloring tools for adult coloring books. Popular choices include colored pencils, gel pens, markers (both fine-tipped and broader), and watercolor pencils. The best option depends on personal preference, the type of paper in the coloring book, and the desired level of detail and vibrancy.
Is coloring good for adults with ADHD?
Coloring may be beneficial for adults with ADHD as it can provide a structured, focused activity that helps to improve concentration and reduce restlessness. The act of coloring can also be a form of sensory stimulation, which can be helpful for individuals with ADHD who may seek out sensory input to regulate their attention and emotions. As with any self-help strategy, the effectiveness of coloring for ADHD can vary from person to person.
Putting it all together
Coloring isn’t just for kids anymore. Adult coloring books can help you reduce stress, increase mindfulness, and boost creativity. You can color anywhere, anytime, and you don’t need any special skills or equipment.
Consider adding adult coloring to your stress-management toolkit. Even a few minutes a day can make a difference in your overall well-being.
In a busy, noisy world, adult coloring, along with easy breathing exercises, offers a simple, accessible way to find moments of peace and promote relaxation. So grab some coloring pencils and start creating!