How I Discovered the Calming Power of Coloring (and What the Science Says)

 


A few years ago, I bought a coloring book on a whim. It was one of those intricate, mandala-style ones you find in the “self-care” aisle — all swirling vines and tiny flowers that demanded a level of focus I wasn’t used to. I didn't expect it to change much. I certainly didn’t expect it to become a tool I’d rely on during anxious spirals.

But it did.

As I sat there with my colored pencils, something strange happened. The noise in my head — the racing thoughts, the catastrophizing, the pressure to “fix” everything — started to quiet down. I wasn't solving anything, but I wasn't spiraling either. I was just… coloring.

The Surprising Science Behind It

Coloring isn’t just child’s play — it taps into something much deeper in the brain. When we color, we’re engaging a process called structured creativity. That might sound like an oxymoron, but it's actually the sweet spot for mental calm. You're being creative within boundaries — choosing colors, filling shapes — and that balance helps your brain shift into a more relaxed state.

It’s also a form of active mindfulness. You’re not zoning out. You’re zoning in. You’re focused on small decisions, gentle repetition, and visual feedback — all of which redirect attention away from anxious thoughts and toward the present moment.

Coloring and the Anxious Brain

People with anxiety often struggle with overactivity in the brain’s default mode network, the system responsible for mind-wandering and self-referential thoughts (think rumination, worry, "what ifs"). Activities that require gentle concentration — like coloring — reduce activity in this network.

In fact, a 2017 study published in Art Therapy found that coloring for just 20 minutes significantly reduced anxiety levels in adults, particularly when working on structured designs like mandalas.

What makes this even more interesting is how it aligns with what we know about trauma and stress: when you're in a dysregulated state, activities that engage the prefrontal cortex (the thinking/planning part of your brain) in a gentle, non-threatening way help restore a sense of control and calm.

More Than a Hobby

Coloring won’t solve everything. It’s not a replacement for therapy, medication, or meaningful social support. But it can be a part of a healing toolkit — a gentle entry point into mindfulness for those who find traditional meditation too hard to sit with.

For me, it’s become a way to check in. When I feel myself spiraling, I don’t always have the words. But I do have a box of colored pencils, and a page waiting to be filled.

And sometimes, that’s enough.

🔗 Want to learn more about how coloring supports mental health? Check out my main article here:
👉 Does Coloring Really Reduce Anxiety?

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