How Coloring Can Improve Mental Health
By Courtney Knowles
Coloring isn’t just for kids. Coloring is a component of art therapy, used to help improve well-being, manage emotions, express feelings, and support healing from conflict and trauma. Art therapy seeks to foster creativity, reduce stress, and promote mindfulness and relaxation, often without the use of words or language. It has been used with a range of populations across settings, from school students to people struggling with PTSD, depression, anxiety, autism, and even people with chronic diseases, like cancer. In recent years, coloring, in particular, has become very popular among people of all ages. In fact, a 2022 study found that coloring therapy, in combination with other therapeutic modalities, helped people diagnosed with generalized anxiety disorder reduce feelings of depression and negative emotions.
Coloring offers a great balance between keeping our hands busy and our minds at peace. It reduces decision-making since the lines are already drawn for us while still allowing for self-expression through color and stroke choice. Plus, coloring can bring back that playful, childlike vibe, making it a fun and nostalgic way to unwind.
Boost Your Mental Health Through Coloring
Here are some tips for getting the most out of your coloring sessions.
1. Choose a relaxing setting.
A quiet room, a comfy chair, soft lighting, and even a few candles can help set the tone for a relaxing coloring session at home. Coloring can also be a great tool to ease stress during travel or while waiting for a doctor’s appointment, giving your mind something soothing to focus on.
Even though it may be tempting to color while watching TV or looking at your phone, try to focus solely on the process. Listening to instrumental music or to nature sounds can help you stay in the moment.
2. Pick a design that speaks to you.
There are tons of different coloring books out there. Some have intricate patterns, while others include affirmations or imagery designed to inspire positive thinking. Choose what speaks to you in the moment — something calming, uplifting, or even bold and energizing.
3. Create a personal color palette.
The colors you choose can hold meaning and represent different moods. Bright, bold shades may signify energy and passion, whereas pastels or earthy tones may symbolize peace and calm. Consider creating a special color set for each session based on your intention. This will help you channel the emotions you want to cultivate.
4. Make it a habit.
Like any self-care practice, doing it regularly increases the likelihood that it’ll become a lasting habit. Spending 10 to 15 minutes a day on coloring can give you a chance to disconnect and solely focus on your own needs. Think of it as a way to reset your mind and recharge, and schedule the time to do it.
More Than Just Coloring
At the end of the day, coloring is more than just filling in spaces. It’s a way to step back from life’s constant demands, steady your mind, and create something just for you. Whether you’re looking for a quick mental reset or a way to express yourself creatively, coloring can be a simple yet powerful tool for relaxation and emotional well-being.
To get started, check out these free, downloadable coloring pages with affirmations.
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