How to Reduce Stress with Adult Colouring Books
Many adults have fond memories of using colouring books when they were children. However, many adults are now returning to colouring as a way to combat stress, anxiety, and even depression. That's because the act of colouring has some mental health benefits.
Colouring activates both hemispheres of your brain, calms the nervous system and sparks creativity, and also allows people to express themselves in ways they can’t deal with words. If you feel stressed and anxious most or all of the time, you may be living with an anxiety disorder, in which case you'll need to talk to your doctor about a treatment plan. However, if you're stressed at the end of a long day and need a way to unwind, an adult colouring book may be able to help you.
Part 1: Gathering Your Materials
1 Select a colouring book There are many different themes within the adult colouring book genre. These topics vary based on personal interest, but they typically all include intricate designs on plain, white pages. Some people prefer more complex images, while others prefer simpler ones (like those you might find in a child's or adolescent's colouring book). There is no right or wrong approach, so choose a pattern that you feel good about. Some common themes for adult colouring books include animals, characters, geometric shapes and patterns, landscape scenes, story panels, and religious or spiritual prints. Don’t forget that colouring books come in digital formats, too. You can use these on a phone or tablet, sometimes for free.
2 Choose your colouring tool You can use any colouring tool that suits your tastes. You can even combine colouring tools within the same page to produce richer colour combinations and varying textures. Some commonly used tools for adult colouring books include crayons, coloured pencils, markers, gel pens, pastels, and watercolours. Coloured pencils have the advantage of allowing you to shade with greater accuracy and precision. They also allow greater accuracy and precision.
3 Find the right time and place Some people prefer to colour while working through something stressful, like at work or in a therapy session. Others use colouring at home to wind down after a stressful day. There's no right or wrong time or place to colour - it's simply a matter of finding a routine that works well for you. Try to give yourself at least 30 minutes of uninterrupted colouring time. Pick a location that is comforting or convenient for you. For example, you might be more comfortable working in your living room at home, but you may need the de-stressing effects of colouring at work. You might also try colouring to ambient music to help you set a relaxing mood and de-stress even more.
Part 2: Getting the Most Out of Colouring
1 Practice mindfulness techniques One easy way to maximise your colouring time is to practice mindfulness techniques while you work. These techniques can help you relax, and when coupled with colouring, they can contribute to improving your de-stressing time. Be fully present at the moment by paying close attention to the movement of your hands and the colours that emerge on the page. Focus on your breath. Pay attention to the sensation of air across your nostrils as you breathe deeply, in and out. Look closely at each colour as though you were seeing it for the first time. You can also focus on the tactile experience of holding your pencils or crayons and think about what it feels like in your hand.
2 Listen to relaxing music
Different individuals may find various types of music relaxing. This will vary, depending on your tastes and preferences, but listening to an album or soundtrack that you find calming can help improve your colouring session.
3 Consider colouring with others
Some people find it soothing to colour with other people. Others may prefer working in solitude. If you think you might enjoy colouring with others, give it a try. It lets you talk about your day while practising your relaxation colouring. Try colouring with friends or relatives. Invite a few people over so you can all colour, chat, and maybe have some snacks together. Some community groups meet on a weekly or monthly basis to colour together. You can find these groups by searching online or checking group platforms like Meetup.
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