The Science of Adult Colouring: A Creative Path to Stress Relief and Emotional Balance

In the search for effective stress management techniques, many people are turning to creative outlets like colouring. Once considered a childhood pastime, colouring has re-emerged as a popular self-care activity for adults. But does it actually help reduce stress and improve mental well-being?

Ashdown, Bodenlos, Arroyo, Patterson, Parkins and Burstein (2018) explored this very question. The research examined whether colouring could influence mood, stress, and mindfulness—three key components of emotional health. The findings offer valuable insights into how this simple activity might support short-term stress relief.

The Study

The study, published in the Journal of Integrated Social Sciences, aimed to evaluate both the immediate and longer-term effects of colouring on psychological well-being. The researchers conducted two separate studies:

• Study 1 focused on the short-term effects of a single 20-minute colouring session.
• Study 2 examined the effects of daily colouring over a one-week period.

The goal was to determine whether colouring could serve as a mindfulness-based intervention and whether its benefits were sustained over time.

Methodology

Participants

The study involved 66 college students, the majority of whom were female (63.6%) and Caucasian (86.4%).

Procedure

Participants were randomly assigned to one of three groups:

1. Mandala Colouring Group – Participants coloured pre-drawn mandalas.
2. Free-Form Colouring Group – Participants coloured freely on blank paper.
3. Control Group – Participants read quietly for the same duration.

In Study 1, participants completed a 20-minute session and were assessed before and after using standardized measures of:

• Mood (Positive and Negative Affect Schedule – PANAS)
• Stress (Visual Analog Scale)
• Mindfulness (Mindful Attention Awareness Scale – MAAS)

In Study 2, participants were asked to colour for 20 minutes daily over seven consecutive days, with the same assessments conducted at the beginning and end of the week.

Key Findings

The results revealed several important insights:

• Short-term benefits: In Study 1, both colouring groups experienced significant reductions in stress and increased relaxation after just one session.
• Mood improvements: Participants reported increased positive affect and decreased negative affect following the colouring activity.
• Mindfulness: There was a modest increase in mindfulness in the mandala group, though not statistically significant.
• Long-term effects: In Study 2, no significant changes were found in mood, stress, or mindfulness after a week of daily colouring.

These findings suggest that while colouring can offer immediate emotional relief, its benefits may not persist without continued engagement or additional therapeutic support.

Colouring and Stress Management

Colouring appears to function as a short-term stress reduction tool, similar to other mindfulness-based practices. The repetitive, focused nature of colouring can help quiet the mind, reduce anxiety, and promote a sense of calm.

Mandalas, in particular, may enhance this effect by providing a structured, symmetrical design that encourages meditative focus. However, the study also shows that free-form colouring can be just as effective in the short term, making it an accessible option for anyone seeking quick stress relief.

Practical Implications

If you're looking to incorporate colouring into your stress management routine, here are a few tips:

• Use it for quick relief: A 20-minute session can help reduce stress and improve mood.
• Choose what feels right: Whether it's mandalas or free-form doodling, both can be beneficial.
• Pair it with mindfulness: Focus on the act of colouring itself—notice the colours, the motion of your hand, and your breathing.
• Don’t rely on it alone: For long-term stress management, combine colouring with other evidence-based practices like exercise, therapy, or meditation.

Conclusion

Colouring offers a simple, enjoyable way to manage stress—at least in the short term. While it may not replace more comprehensive mental health strategies, it can serve as a valuable tool in your self-care toolkit. Whether you're filling in a mandala or creating your own designs, taking time to colour might be just what your mind needs to reset and recharge.

 

Disclaimer: This blog post is for informational purposes only and does not constitute medical advice. Always seek the guidance of a qualified healthcare provider with any questions you may have regarding a medical condition or treatment.

Reference:
Ashdown, B. K., Bodenlos, J. S., Arroyo, K., Patterson, M., Parkins, E., & Burstein, S. (2018). How does coloring influence mood, stress, and mindfulness? Journal of Integrated Social Sciences, 8(1), 1–21. Retrieved from https://www.researchgate.net/publication/329972183