COLOURING FOR CALM: How a Childhood Pastime Became a Mental Health Practice

Once considered a simple and playful activity reserved for children, colouring has emerged as a powerful tool for promoting mental clarity, especially among adults. In recent years, adult colouring books have soared in popularity, offering an accessible and creative outlet in a fast-paced, overstimulating world.

While children’s colouring books often feature cartoon characters and basic shapes, adult versions are filled with intricate mandalas, floral patterns, abstract designs, and nature-themed illustrations. You can find physical books in stores or download printable pages online. For tech-savvy users, a variety of colouring apps are available, providing a digital alternative with just as many psychological benefits.

Why is adult colouring gaining so much attention in the mental health space?

1.   Colouring cultivates mindfulness

Mindfulness is the practice of being present and fully engaged in the current moment. It is a cornerstone of good mental health. Adult colouring invites a state of mindfulness by focusing your attention on a single task. When choosing colours, shading patterns, and staying within the lines, your mind naturally shifts away from distractions and stressors.

This deliberate focus engages the brain’s prefrontal cortex, responsible for attention and decision-making, while calming the amygdala, the region involved in emotional regulation and the stress response. The repetitive motion and gentle rhythm of colouring serve as a form of active meditation, creating space to slow down and simply be.

Try approaching the task with non-judgment and curiosity. There is no need to produce a perfect picture. Allow yourself to be immersed in the process, not the product. If your mind drifts to your to-do list or yesterday’s worries, gently return to the colours and shapes in front of you. It’s this return that strengthens your mindfulness muscle.

2.   Colouring eases stress and anxiety

Colouring has a grounding effect, similar to other somatic techniques used in therapy to help regulate the nervous system. When you're colouring, your parasympathetic nervous system (the “rest and digest” part of your body) can activate, reducing symptoms of anxiety and physical tension.

Research suggests that engaging in artistic activities like colouring can lower heart rate and cortisol levels, enhance mood, and improve overall well-being. This makes colouring an excellent self-soothing strategy, particularly for individuals dealing with chronic stress, fatigue, or low mood.

To deepen the calming effect, incorporate breathwork as you colour: inhale slowly through your nose, hold for a couple of seconds, and exhale through your mouth. Even a short 10-minute session can be enough to reset your mental state.

3.   Colouring teaches self-compassion

In a world that often equates success with productivity and perfection, colouring offers a refreshing break. There’s no score to beat, no time limit, and no standard to meet. It is a creative act free from judgment and a rare space where you can simply enjoy being without the pressure to perform.

This can be particularly healing for individuals with perfectionistic tendencies or those recovering from burnout. Embracing “good enough” in your colouring pages can ripple into your daily life, helping you accept imperfections in yourself and others with greater kindness.

You don’t need to complete the whole picture. You don’t need to stay inside the lines. What matters is the sense of peace and satisfaction the activity brings.

Not into colouring? Try these alternatives for stress relief

Not everyone enjoys colouring, and that’s perfectly okay. What’s important is finding what works for you. Here are some other enjoyable ways to relax and reconnect with yourself:

• Connect with a pet: Spending time with a furry friend is known to lower cortisol and boost oxytocin levels. If you don’t own a pet, consider visiting a local shelter or volunteering.

• Get lost in a good book: Reading is another form of escape that can transport you to another world, offering a break from daily stressors and improving empathy and emotional regulation.

• Try ear reflexology: Gently massaging your earlobes or the area around them can stimulate calming acupressure points, potentially reducing tension and promoting a sense of ease.

• Dance it out: Movement is medicine. Dancing to your favourite music releases endorphins and reduces cortisol. It’s also a fun way to reconnect with joy and your body.

• Practice deep breathing: One of the simplest and most effective tools for calming your nervous system. Inhale deeply for five seconds, hold for two, then exhale slowly for five. Repeat a few times to reset your mind and body.

  
  

In closing

What matters most is making time for moments of presence and joy. These small practices can serve as anchors in our day, reminding us to pause, reflect, and take gentle care of our mental health.