Coloring for Calm: How Adult Coloring Books Help with Anxiety

Anxiety and depression have become a common struggle for many of us. With the constant pressure of work, personal lives, and societal expectations, finding ways to manage stress is more important than ever. While adult coloring books can be an effective tool in this quest for calm, it's important to note that they are not a substitute for professional mental health treatment in severe cases.

This coloring page is from "geomorphia" illustrated by Kerby Rosanes.

Though often associated with childhood, coloring is a therapeutic tool for adults. Whether you’re looking to relax after a busy day or simply seeking an activity that promotes mindfulness, coloring can be a fantastic way to help manage negative emotions. It's important to remember that there's no age limit on the benefits of coloring, and it's a perfectly valid and beneficial activity for adults.

Coloring is a powerful tool that encourages mindfulness. When you’re engrossed in filling in intricate patterns or choosing the right colors, your mind naturally shifts away from worries and anxious thoughts. This focus on the present moment promotes mindfulness, a practice that has been shown to reduce stress and improve emotional well-being, giving you more control over your thoughts and emotions.

Art, including coloring, provides a unique way to express emotions that may be difficult to put into words. Many individuals who experience anxiety find it challenging to express their feelings, and coloring offers a safe, non-verbal way to communicate emotions. Whether you're drawn to calming colors like blues and greens or prefer more vivid, energetic hues, each choice reflects your inner world and provides a creative outlet for pent-up feelings, making you feel more expressive and understood.

When you color, your body naturally feels relaxed. It has a similar effect to meditation, allowing your body to shift into a “rest and digest” state. This decreases your cortisol (the stress hormone) levels, helping you feel calmer and more at ease. You may feel a sense of peace and satisfaction after spending time coloring, which often helps de-stress before bed, improving the quality of your sleep.

Coloring can help regulate negative emotions by creating a sense of accomplishment. Completing a page gives you a tangible sense of progress, which helps to boost your confidence and emotional well-being. It also promotes a healthy emotional release, preventing negative thought spirals.

One of the most empowering aspects of coloring is its accessibility and affordability as a tool for improving mental health. All you need is a coloring book and some coloring materials. There's no need for special artistic skills and no pressure to create a 'perfect' piece of art. It’s simply about enjoying the process and letting go of stress. The therapeutic effects are the same whether using a high-end set of markers or a dollar-store box of crayons.

I suggest looking for adult coloring books on stress relief or mindfulness. Many books feature intricate designs like mandalas, nature scenes, or abstract patterns that promote relaxation. You might want to look for designs that feel soothing to you personally.

As for your tools, colored pencils, markers, and gel pens are great options. While pencils offer a more gentle, blended look, markers and gel pens create more vivid results. Try different tools and see which one feels most satisfying. I prefer alcohol-based markers for vibrancy and blendability.

Once you have your materials, find a quiet, comfortable spot to sit and focus. Maybe you’d like to light a candle or play soft music in the background. The goal is to create an environment that invites relaxation and helps you disconnect from distractions.

Lastly, let go of perfection. One of the most therapeutic aspects of coloring is that it’s not about making something perfect—it’s about enjoying the process. Don’t worry if your coloring doesn’t stay inside the lines or the colors don’t match exactly. The key is to immerse yourself in the experience and let go of self-judgment.

Coloring may seem simple, but it has powerful mental health benefits. Adult coloring books provide an easy yet effective tool to manage anxiety and stress by encouraging mindfulness, offering a creative outlet, and promoting relaxation. Whether you are looking for a new way to unwind after a busy day or seeking a tool for emotional release, coloring can offer a therapeutic escape that helps you reconnect with yourself and calm your mind.