Unlock the Benefits of Coloring Books for Adults

Jennifer Sutherland

As an educator with over two decades of experience, I combine my experience in child development with my passion for writing and coloring books.

I have spoken to you previously about the benefits of coloring for kids and teenagers. Today I’ll take you on a journey through the surprising benefits that coloring books bring to adults, backed up by studies and research that will make you want to grab your colored pencils and give yourself more quality time.

How Coloring Reduces Stress

Coloring books are a balm for your brain and body, helping you sleep better, reducing pain, and banishing those annoying thoughts of anxiety in the face of work or family responsibilities overload. It’s not just a feeling; it’s scientifically proven according to a study by the Mayo Clinic.

In turn, a 2018 study confirmed the short-term effects of coloring on stress levels in 66 university students, finding that coloring had benefits on stress levels. For greater benefit from coloring books and reducing stress, Jacob Olesen, founder of Color Meanings and expert on the therapeutic effects of color, offers the following advice:

• Choose designs that resonate with you: For example, if you love animals, look for coloring books with wildlife themes. Coloring images you like lifts your mood and immerses you in a state of peace. If mandalas are relaxing for you, make them your top choice.
• Create a calm corner for coloring: Set up a cozy spot at home with a comfortable chair, soft lighting, and maybe a plant nearby. Coloring in this quiet space becomes your personal getaway from the daily hustle and bustle.
• Color during stressful moments: Keep a small coloring book in your purse or bag for those times when you need a mental break, perhaps stuck in traffic or waiting at the doctor’s office.

Your Ally Against Depression and Anxiety

In 2017, a group of students discovered the power of coloring: divided into two study groups, people who colored showed fewer signs of depression and anxiety compared to those who did puzzles, according to a study published in Healthline.

Coloring activates your frontal lobe, which means that your brain is organizing and problem-solving. Regular coloring sessions allow you to relax from the day and focus on one thing.

Coloring can also improve your brain’s ability to function. When you’re coloring, different parts of your brain’s cerebral hemispheres are activated. When you choose what colors to use, your creativity is activated.

• Make coloring your daily ritual: Dedicate a few minutes each morning to coloring, as a moment of calm before starting the day, just as many do with meditation or yoga. This small habit will make a big difference in your mood.
• Choose bright colors to lift your spirit: The psychology of colors will influence your mood while coloring. Painting a sunset with warm tones of orange and red, or a garden with bright greens and multicolored flowers, provides a feeling of joy and optimism.
• Use coloring as a form of meditation: Instead of focusing on thoughts or worries, turn your attention to selecting colors and tracing the lines of the drawing. It’s an easy form of active meditation.
• Incorporate coloring into your relaxation routine: After a warm bath or yoga session, spend a few minutes coloring to extend that feeling of calm and focus on the present moment.

Concentration, Here I Come!

Coloring isn’t just moving a pencil across paper; it’s an exercise for your mind. It helps you focus, organize your thoughts to solve problems, all while being in the moment, according to research proposed by Beaumont Health, the largest health care system in Michigan.

For instance, as you concentrate on selecting colors and staying within the lines, your thoughts are centered solely on the immediate present. You’re able to block out the surrounding distractions and afford your mind the privilege of focusing on the motions, feelings, and experiences of the here and now.

• Set small coloring goals: Decide to color one page per session or even one section of a more complex design. Achieving these goals gives you a sense of accomplishment.
• Vary between colors and techniques: Experiment with different styles, like shading or color mixing. This change keeps your mind active and curious.
• Create a distraction-free environment: Make sure your coloring space is away from TV or household disruptions. This little oasis allows you to become fully immersed in the activity.

Coloring Improves Sleep

If you opt to color before bed, you’re likely to experience better quality sleep compared to spending time on your phone. The blue light emitted from phones and tablets can interfere with sleep by inhibiting the body’s melatonin production.

Spending time coloring in a book before bed helps you move away from electronic devices and promotes an environment conducive for your body to release melatonin naturally, preparing you for restorative rest.

• Regular schedule: Decide how much time you want to dedicate to this practice each night, whether 10, 20 or 30 minutes, and try to start at the same time.
• Combine it with your favorite tunes: Listening to soft music, like relaxing jazz or nature sounds, while coloring transforms your session into a relaxing multisensory experience that predisposes you to sleep.

Relaxing Your Brain, Amygdala Style

Did you know that coloring calms the part of your brain that activates with stress and fear? That’s right, while bringing those pages to life, you’re also activating your creativity. According to clinical psychologist Scott M. Bea, PsyD, it has everything to do with refocusing our attention.

“Adult coloring requires modest attention focused outside of self-awareness,” Dr. Bea says. “It’s a simple activity that takes us outside ourselves in the same way, cutting the lawn, knitting or taking a Sunday drive can all be relaxing.”

• Practice conscious breathing while coloring: Try inhaling and exhaling slowly when changing colors or starting a new section of the drawing. This combination of breathing and coloring is amazing for relaxing the mind.
• Experiment with different textures and materials: Trying colored pencils, markers, or even watercolors for coloring makes the experience more interesting and stimulating for your brain.

Social Benefits of Group Coloring

One of the most prominent advantages of coloring is its ability to act as a unifying social activity: groups of adults often gather in cafes, libraries, or online for coloring sessions, thus creating communities where people share techniques, experiences, and advice.

This interaction not only strengthens relationships and fosters new friendships, but also provides a platform of support where individuals discuss their daily problems and alleviate stress together.

• Community Events: Highlight group coloring sessions and how they foster community and shared experiences.
• Family Bonding: Suggest ways coloring can be a bonding activity for friends and family.
• Share your creations: Showing your art to friends, family, or even an online coloring group connects you with others and reinforces your confidence and sense of community.

Frequently Asked Questions About Adult Coloring Books

Do I need to be artistically skilled to enjoy coloring books?

No, coloring is for everyone. No artistic skills are required to enjoy its benefits. The key is in the process, not the end product.

What is the difference between kids’ and adult coloring books?

Designs in kids’ coloring books can be quite simple and not creative or exciting enough for some people. Therefore, there are adult coloring books that add a certain complexity and detail to the pages.

What materials do I need to get started with coloring?

You only need a coloring book and some colored pencils, markers, or crayons. You can choose materials according to your preferences and budget.

How much time should I spend coloring to feel its effects?

There is no specific time. Even a few minutes can be beneficial. The idea is to enjoy the process and feel relaxed, not to complete a page or achieve a goal.

Is coloring a form of therapy?

Although not a therapy in itself, coloring is used as a complementary therapeutic tool in various mental health practices, thanks to its ability to relax the mind and relieve stress.

What types of adult coloring books are available?

There is a wide variety, including mandalas, landscapes, animals, abstract art, and more. Choose according to your interests and what you find most relaxing.