The Benefits of Coloring for Stress Relief

Last updated June 12, 2023.
Edited and medically reviewed by Patrick Alban, DC. Written by Deane Alban.

Coloring is relaxing and may reduce stress, anxiety, depression, and PTSD. But the benefits of coloring are not the same as art therapy or creating art.

There are few daily activities that can improve your mood, productivity, and ability to cope with stress as much as getting enough high-quality sleep — and coloring before you go to bed can help.

Unfortunately, exposure to the blue light emitted by the electronic devices you may use significantly reduces the production of the sleep hormone melatonin, contributing to insomnia.

This makes coloring a much better pre-bedtime ritual than answering emails, binge-watching, catching up on social media, or doomscrolling.

Coloring and Stress Relief: What the Research Shows

There hasn’t been much research yet on the benefits of coloring.

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But most of the research that has been done has used a particular type of design called a mandala.

Mandalas are circular designs with concentric shapes that have universal spiritual significance.

They originated in India and mean “sacred circles” in Sanskrit. 

Buddhist temples, Muslim mosques, and Christian cathedrals all incorporate mandalas into their architecture.

Renowned psychologist Carl Jung had his patients color mandalas 100 years ago as a tool for relaxation and self-discovery.

The study Can Coloring Mandalas Reduce Anxiety? concluded that coloring a complex geometric pattern induced a meditative state beneficial for those with anxiety.

Research conducted on college students found that coloring pre-drawn patterns significantly reduced signs of stress and depression. 

Art Is Fun has an easy step-by-step lesson on creating your own mandalas from scratch.

All you need is a pencil, ruler, and paper.

Why Coloring Is Popular in Stressed-Out France

France has long been considered the epicenter of douceur de vivre, “the sweet life.”

So, it’s somewhat surprising that the French have become one of the most stressed-out societies on Earth.

France has the highest lifetime rate of major depression among high-income countries. 

Psychiatric services are overwhelmed, while one-third of French adults take a psychoactive medication. 

Workplace suicides are on the rise and have resulted in lawsuits against major employers. 

And now, more people in France are turning not to red wine, but to coloring to relieve their stress. 

Browse through Amazon.com and you’ll find that coloring books for adults are frequently bestsellers.

The first blockbuster adult coloring book, Art-Thérapie: 100 Coloriages Anti-Stress, has sold 3.5 million copies. 

Many art therapists including Sarah Deaver, PhD, president of the American Art Therapy Association, have been supportive of the coloring movement. 

Some therapists believe that coloring provides the added benefit of taking us back to the simpler times of our childhood.

There’s some evidence that coloring can act as a “gateway activity” to reach people who could benefit from art therapy.

Coloring, for example, has been used to gently ease combat veterans suffering from PTSD into art therapy. 

Art Therapists Against Coloring

Art therapists are healthcare professionals with backgrounds in both art and psychology or counseling.

They usually have a master’s degree and must complete hundreds of supervised hours working with clients before they get their degree.

So, as you can imagine, not all art therapists are sold on the idea that you can simply color your way to better mental health.

In an interview in The New Yorker, Susan Jacoby, author of The Age of American Unreason, questions whether adults who immerse themselves in childlike activities like coloring are regressing into safe patterns in order to avoid reality.

She finds an unsettling trend of people gravitating toward activities that require minimal effort.

Marygrace Berberian, PhD, program coordinator for the graduate art therapy program at New York University, points out that coloring on your own bypasses an important part of art therapy — the relationship one builds with a trusted therapist. 

Cathy Malchiodi, PhD, is a leading international art therapy expert and no fan of the coloring craze either.

What You Need to Start Coloring 

So, while coloring may not be a replacement for art therapy, it’s still a relaxing, enjoyable way to turn off your electronics, focus your mind, and unwind.

A great thing about coloring is that, unlike some hobbies, there is a low barrier to entry.

You can do it anywhere and all you need is a design and some colored pencils.

You can start by downloading and printing images for free at websites such as Super Coloring.

They have thousands of free images in just about any category you can imagine.

My favorites are their famous paintings that range from Rembrandt to Banksy.

When you are ready to buy your first coloring book, here are some tips.

Coloring for Stress Relief Apps

Some people prone to anxiety may initially find coloring stressful, rather than relaxing, since they worry that they will mess up.

If committing to paper stresses you out, start with digital coloring.

A few coloring apps to consider include Stress Relief Coloring for Adults, Zen Coloring Book for Adults (Apple), and Coloring Book for Adults (Android).

Once you experience some degree of success, you might find yourself ready to commit to paper.

Coloring Can Be a Social Activity

Coloring has even become a social activity, a modern equivalent of a quilting bee.

You can share your works, get tips, and find templates to color on one of the many Facebook coloring groups.

These are great places to see what others are doing and to share and showcase your own work.

Many coloring groups have stopped meeting since the Covid pandemic, but you can still find a few coloring groups that meet in person on Meetup.

Dover Publications, a leader in adult coloring books, has declared August 2nd “National Coloring Book Day.”

For more information on coloring, including free coloring pages, tips, giveaways, and contests, you can sign up for their coloring newsletter.