The Science Behind Colouring: How It Reduces Stress and Anxiety

Colouring has long been regarded as a relaxing activity for children, but in recent years, it has emerged as a therapeutic tool for adults too. Adult colouring books have gained immense popularity, and many are now turning to this simple yet effective activity to alleviate stress and anxiety. But what exactly is happening in our brains when we pick up a pencil and begin to fill in the lines? What is it about colouring that can make us feel more at ease?

In this blog, we’ll explore the psychological and physiological benefits of colouring for adults, diving into the science behind why this activity has become such a powerful tool for managing stress and anxiety.

The Therapeutic Power of Colouring

Colouring may seem like a straightforward activity, but its ability to relax and centre the mind is grounded in scientific principles. Research has shown that engaging in repetitive, focused activities like colouring can promote a state of calm and help regulate emotional states. Here’s how:

1. Engages the Brain’s Relaxation Response

When we colour, especially in a mindful and deliberate way, we enter a state of focused attention. This has a similar effect to meditation, as it encourages the brain to focus on the task at hand rather than ruminating on stressful thoughts. The repetitive motion of colouring has been found to activate the parasympathetic nervous system, which is responsible for inducing a state of relaxation. This leads to a reduction in the production of stress hormones, such as cortisol, and an increase in calming neurotransmitters, including serotonin.

Studies suggest that mindfulness-based colouring helps shift the brain into a flow state – a mental state in which a person is fully immersed and engaged in the activity. This state is often associated with a deep sense of well-being and heightened focus, which in turn helps diminish feelings of anxiety.

2. Promotes a Sense of Control

Stress and anxiety can often arise from feelings of helplessness or a lack of control over one’s environment. Colouring, however, provides a simple yet effective way to regain a sense of control. When adults colour, they are often faced with choices – selecting colours, deciding on shading, and planning the layout of their designs. This can feel empowering, as it allows individuals to make decisions in a low-stakes environment.

Furthermore, many adult colouring books are designed with intricate patterns and soothing themes, such as mandalas, nature scenes, and abstract designs. These structures give the colouring process a predictable framework, helping individuals feel grounded and focused. The act of completing a colouring page can also provide a sense of accomplishment, which boosts self-esteem and combats negative thinking patterns often associated with anxiety.

3. Distracts from Negative Thoughts

One of the key reasons colouring can help reduce anxiety is its ability to distract the mind. When we are anxious, our brains tend to focus on worst-case scenarios or rumination. Engaging in a calming and creative activity like colouring shifts our attention away from distressing thoughts and redirects it toward something positive.

Studies have shown that activities like colouring can temporarily reduce cognitive distortions – the negative thought patterns that fuel anxiety. By focusing on creating something beautiful or intricate, adults are able to break the cycle of worry and create mental space for relaxation and clarity.

4. Enhances Emotional Regulation

Colouring has been found to support emotional regulation by helping individuals process and manage their emotions in a safe, non-verbal way. For many, expressing feelings through art, rather than words, can be a powerful outlet for emotional release. Colouring allows people to externalise their emotions in a non-threatening manner, which can aid in the processing of difficult feelings. Whether using bold colours to express anger or soft, soothing tones to reflect calmness, the act of colouring can help individuals channel and regulate their emotions in a controlled, healthy way.

Additionally, some research suggests that the use of colour psychology in colouring can influence emotional states. For instance, the colour blue is often associated with calmness and tranquility, while red can evoke energy or heightened emotion. By consciously choosing colours to match or shift their emotional state, individuals can influence their mood and foster a greater sense of well-being.

5. Stimulates the Brain’s Reward Centres

When we engage in an activity that brings us joy, our brains release dopamine, often referred to as the “feel-good” neurotransmitter. Colouring has been shown to trigger this release, which creates feelings of pleasure and satisfaction. The sense of achievement when completing a page or creating a beautiful design can provide a boost to our mood and counteract negative emotions.

This is particularly important for adults dealing with anxiety, as dopamine can help counterbalance the overactive fight-or-flight responses that often accompany anxious feelings. The pleasurable experience of colouring helps foster positive emotions, making it easier to manage stress in everyday life.

6. Provides a Meditative Experience

At its core, colouring encourages mindfulness – the practice of being present in the moment without judgement. Mindfulness has been shown to have numerous psychological benefits, including reducing stress and promoting emotional resilience.

Colouring allows individuals to disconnect from the constant chatter of the outside world and focus on the present task. The slow, deliberate movements of colouring, combined with the calming effect of colour choices, can help ease the mind and reduce intrusive, anxiety-inducing thoughts. This meditative aspect of colouring can have lasting effects on emotional well-being, providing a mental break and enhancing a person’s ability to handle stressful situations in the future.

Colouring as a Coping Strategy for Anxiety

For individuals experiencing anxiety, colouring offers a gentle and non-invasive coping mechanism. It can be used alongside other therapeutic techniques, such as cognitive behavioural therapy (CBT) or deep breathing exercises, to create a well-rounded approach to managing stress. Whether used in short bursts to relax during stressful moments or as part of a regular self-care routine, colouring is a flexible and accessible way to manage mental health.

Moreover, the growing popularity of adult colouring books means that there is a wealth of designs to suit various tastes and preferences. From intricate mandalas to calming nature scenes, the wide array of available options ensures that there is a colouring book that suits each individual’s personal style and mood.

Conclusion

The act of colouring, once thought of as a simple child’s pastime, is now recognised as a legitimate and effective tool for managing stress and anxiety in adults. The science behind it reveals that colouring promotes mindfulness, stimulates relaxation, enhances emotional regulation, and even triggers the brain’s reward centres. Whether you’re seeking a way to unwind after a long day or looking for a creative outlet to manage anxiety, colouring provides a natural, enjoyable path to inner peace and calm.

So, next time you feel overwhelmed by life’s stresses, consider picking up a colouring book. It might just be the therapeutic escape you need to centre your mind and soothe your soul.