Coloring for Anxiety and Stress Relief: A Mindful Creative Coping Skill
Coloring is a structured creative coping skill that uses visual focus, repetitive movement, and simple decision-making to help settle attention. In clinical contexts, coloring is often used as a calming or mindful activity rather than a full treatment. It is different from formal art therapy, which requires a trained art therapist and a therapeutic process. As a single-session coping skill, coloring can offer a concrete way to slow down, occupy your hands, and give your mind one simple task to return to when you feel scattered, overstimulated, anxious, or stuck in repetitive thoughts.
Peer-reviewed research has found that structured coloring (especially mandala or patterned coloring) can reduce anxiety. Coloring does not need to solve the problem or change the situation to be useful. Its value is often in creating a few minutes of structure, rhythm, and lower stimulation so your body and attention have a chance to settle.
Guided Practice
(optional)
Choose a coloring page, mandala, pattern, or simple design. Set aside a short amount of time (e.g., 5-20 minutes). If you feel overwhelmed, choose a page with larger spaces and fewer details. If your mind feels restless and needs more focus, choose a page with smaller patterns or repeated shapes. Pick a few colors rather than trying to make every choice at once. You might begin with one section, one shape, or one corner of the page.
As you color, notice the pressure of the pencil, crayon, or marker, the movement of your hand, the shapes on the page, and the rhythm of filling in one section at a time. Let your attention rest on small sensory details: the sound of the pencil on the paper, the texture of the page, the color appearing in the space, or the feeling of your hand moving back and forth. If your mind wanders, gently return to the next small area. You do not need to clear your mind. The practice is simply to notice, color, drift away, and return.
When you finish, pause for a moment before moving on. Notice whether your body feels any different. You might ask: Am I breathing a little more easily? Do my hands feel steadier? Does my mind feel quieter, slower, or more focused? Nothing dramatic has to happen. Even a small shift can be useful.
Reminder
Coloring is meant to support regulation, not artistic performance. If you notice yourself judging the colors, criticizing the result, or trying to “do it right,” try simplifying the page, limiting your color choices, or reminding yourself that there is no correct way to complete the activity. Coloring is allowed to be imperfect, unfinished, simple, repetitive, and private. You do not have to make something beautiful for the practice to be worthwhile.
References
Ashlock, L. E., Miller-Perrin, C., & Krumrei-Mancuso, E. (2018). The effectiveness of structured coloring activities for anxiety reduction. Art Therapy, 35(4), 195-201. https://doi.org/10.1080/07421656.2018.1540823
Curry, N. A., & Kasser, T. (2005). Can coloring mandalas reduce anxiety? Art Therapy, 22(2), 81-85. https://doi.org/10.1080/07421656.2005.10129441
Jakobsson Støre, S., & Jakobsson, N. (2022). The effect of mandala coloring on state anxiety: A systematic review and meta-analysis. Art Therapy, 39(4), 173-181. https://doi.org/10.1080/07421656.2021.2003144
van der Vennet, R., & Serice, S. (2012). Can coloring mandalas reduce anxiety? A replication study. Art Therapy, 29(2), 87-92. https://doi.org/10.1080/07421656.2012.680047
