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Top Therapeutic Benefits of Coloring for Adults with ADHD
Coloring isn’t just for kiddos anymore. Check out any bookstore or search on Amazon and you’ll see hundreds of adult coloring books for sale. In fact, coloring books are among the U.S. Top 10 Best Selling Titles on Amazon!
This new trend of “art therapy” has risen in popularity in response to the mounting mental health issues that kids, teens, and adults face these days. Add to it an ADHD diagnosis and you’ve got a whole nother level of stress!
As a card-carrying member of the ADHD Club – I get it!
So, I welcome any advice on how to curb the ” ADD/ADHD Gremlins” so I can chill.
Mounting research confirms that coloring can help:
- reduce stress and anxiety
- boost mood
- encourage creativity and mindfulness
But, this is just the tip of the iceberg.
Today, I want to dive into the Top Therapeutic Benefits of Coloring and why it might be, dare I say, a “Magic Bullet” for adults suffering from ADHD-related stress and anxiety.
Sounds like a big claim right? Okay, it’s not really a “Magic Bullet”, but it’s pretty darn close!
Stress and anxiety are common symptoms for those with ADD/ADHD, as well as:
| negative self-talk | poor sleeping habits |
| low self-esteem | social anxiety |
| perfectionism | disorganization |
| procrastination | forgetfulness |
| impulsivity | distractibility |
Unfortunately, I have experienced every-single-one of these! It’s hard trying to navigate life as it is, but when you add another layer of swirling thoughts and emotions it can become almost unbearable at times.
On the other hand. It’s important to note that NOT ALL symptoms or characteristics of ADD/ADHD are bad or negative.
It can be a Super Power after all!
Some areas we (ADHD’ers) tend to shine are:
- problem-solving
- ingenuity
- out-of-the-box thinking
- empathy
- compassion
- curiosity
- hyper-focus
- spontaneity
- humor
- passion
- and many more positive traits!
Coloring Can Be a Whole Family Activity
Before I break down how coloring can help with ADHD symptoms, I want to share how this new “coloring therapy” habit has personally helped me with my ADD/ADHD brain.
As soon as our son was old enough to hold these giant egg-shaped crayons in his chubby little hands, I went crazy with buying up coloring books for him to scribble in. (side-note: these easy-grip crayons came from the Easter Bunny – so if you’re looking for a fun Easter Basket goodie for little ones, these were a hit in our house!)
Even my husband got in on the action! Before we knew it, we had a new favorite pastime with the three of us all gathered around the coffee table coloring away in our own little coloring bubble.
We’d “ooh” and “ahh” over every coloring page our little guy would complete and I welcomed the happiness that came each time we’d open our big box of crayons. This became a regular routine for us in the evenings, after work, or before bedtime.
I noticed how much more relaxed and calm we ALL became after coloring.
BONUS! Bedtime was an easier transition, not only for our son but for me as well! I felt more centered and ready for sleep after coloring.
So, if reducing the bedtime battle with your kiddo isn’t enough to get you on the coloring bandwagon, then here are
9 More Reasons Coloring is Good for Grown-ups with Attention Deficit Hyperactivity Disorder (and those without it)
Top Mental Health Benefits of Adult Coloring Books
1. Coloring may reduce stress and anxiety.
Because the inability to focus is often a symptom of stress and anxiety, coloring in coloring books allows the mind to decompress by simply coloring in the lines or following an outlined pattern.
Coloring books take the pressure off of those who may not consider themselves particularly artistic, by having a predetermined area to “color in”, while also empowering artistic license, color choice, and personal expression.
Not only is coloring helpful for those with attention deficit disorder, but it’s also shown to be useful to those with depression, dementia, and Post Traumatic Stress Disorder (PTSD).
Coloring as a form of art therapy is also being used by the American Wounded Warrior program and the Wounded Warrior Project as part of group therapy for veterans struggling with PTSD.
2. Coloring boosts creativity.
Perfectionism can be a crippling trait of ADHD, which can make coloring more of a chore for some. This could be due to being too worried about “not doing it right or not doing it perfectly.”
So, it’s helpful to remember that there are no rules and no limits when it comes to coloring. Throw perfectionism out the window.
Let your imagination run wild! Color inside or outside the lines. The fun part is you’re free to use any type of tool – crayons, coloring pencils, gel pens, markers, watercolors, stickers, washi tape, glue, and glitter (AKA – the herpes of crafting).
Just remember to have FUN!
If you’re ready to get started, you can instantly print your own coloring pages at home by grabbing your FREE COLORING PAGES here!
3. Coloring balances and calms the brain similar to meditation.
Coloring allows us to mindfully focus on one thing at a time, helping to reduce stress-inducing thoughts and distractions or what I like to call “monkey brain”.
If you feel like meditation is too difficult, then try coloring in a relaxing picture to give your brain a little mental vacation.
Marygrace Berberian, a Certified Art Therapist, Clinical Assistant Professor, and Program Coordinator for the Graduate Art Therapy Program at NYU shared with CNN, “My experience has been that those participants who are more guarded find a lot of tranquility in coloring an image. It feels safer and it creates containment around their process.”
This releases expectations and self-imparted rules we tend to create making coloring an image more enjoyable and relaxing.
4. Coloring encourages self-care, self-awareness, and mindfulness.
As a busy mom, wife, and business owner it wasn’t (and sometimes still isn’t), uncommon for me to put my own needs on the back burner, leading to overwhelm and eventually total burnout.
Once I began to implement a regular self-care practice, which includes coloring, art, and meditation, I found a kinder, gentler, and more present mother on the other side.
I encourage you to take a moment to notice how you feel before, during, and after you sit down with your thoughts and emotions and see if they begin to melt away or change as your crayon or colored pencil glides across the paper. Just notice, then return your focus to coloring.
Be kind to yourself and remember that this small act of self-care is not selfish. Think of it as another tool in your toolbox to help ease the pressures and stress in your life.
If the thought of taking 15 minutes out of your busy day to color stresses you out because you’d be preoccupied worrying about all of the things you “should be doing,” then it’s all the MORE REASON you might want to incorporate time for self-care and mindfulness!
Mom Tip: Allow yourself 15 minutes this week to simply unplug and relax without guilt, without judgment. Take this time to focus on one small self-care activity, journal, color, or just sit with your eyes closed and breathe. You deserve it! Just notice how you feel afterward. It may take a few sessions before you truly notice the calming effects it can have on you. Again, just in case you missed it…You deserve it!
5. Coloring strengthens focus and concentration via a calming sensory experience.
As you decide what you want to color and choose what type of coloring you want to do, you’re giving your attention and focus to the task at hand.
As you color, your mind is in the present rather than dwelling on the past or worrying about the future. It helps tame impulsivity and distractibility (two of my biggest ADHD symptoms!)
This is a gentle form of concentration that allows you to get lost in the page. Repeating patterns, mandalas, and symmetrical shapes can be especially alluring as our eyes and brains love repetition and predictive sequences.
Relax and notice the feel of the paper, the texture before and after you’ve colored, the color choices you’ve made, and any sounds or smells around you. What do you feel in the moment?
6. Coloring helps reconnect you to your childhood.
I don’t know about you, but when I smell a fresh box of crayons I am flooded with happiness that I can attribute to joyful childhood memories!
You may recall memories of being more carefree or less stressed as a child.
Coloring may also help you create new happy memories with your own child and foster a deeper connection by coloring together.
It’s no mystery that children want our time and undivided attention. What better way than to sit down and color side by side!
7. Coloring can facilitate more restful sleep.
Difficulty sleeping is a common symptom of ADHD.
It can be hard to stop racing thoughts or turn your mind off when it’s bedtime. I’ve found coloring to be soothing on the nights I feel tense or stressed.
Coloring is a rhythmic and repetitive activity that is calming to the body and brain which is what you need in order to set yourself up for a good night’s sleep.
By coloring in the hours leading up to bedtime, you’re helping reduce blue light exposure to your eyes since you’re not staring at a device or TV that emits sleep-disrupting blue light.
The hormone melatonin naturally increases in the evening to help our bodies feel sleepy and ready for bed.
But, if you’re looking at a phone screen or other blue light-emitting device, then you’re reducing or blocking the production and release of melatonin which makes it hard to fall asleep. Blue light-blocking lenses can help. (side note – here are some super cute blue light blocking lenses I wear in the evening to help with better sleep.)
So, by coloring, you’re helping reduce blue light exposure to your eyes and you’re putting your mind into a more calm and relaxed state.
I mentioned earlier how helpful this is for transitioning our elementary school-aged son to bed, but if you have a teenager with ADHD (or even without ADHD) who struggles with falling asleep at a decent hour, you may want to have them try coloring before bed instead of playing on their phone or tablet. Who knows, you might have a less grumpy, agitated, stressed-out teen on your hands in the morning!
8. Coloring can help displace negative self-talk.
By focusing on positive words, uplifting images, or relaxing patterns like mandalas, your mind is able to relax and get lost in the words or patterns on the page, rather than giving life to negativity or racing thoughts.
You only have control over three things in your life. The thoughts you think, the images you visualize, and the action you take.’
Jack Canfield | Author and Motivational Speaker
Studies show that repeated exposure to calming images, positive affirmations, and soothing patterns can help rewire our brains and crowd out unhelpful thoughts by replacing them with happier feelings.
9. Coloring can reduce emotional and physical distress.
When I’m feeling stressed or anxious sometimes it shows up in my body as physical pain. I tend to carry a lot of stress in my neck and shoulders, which can manifest into a stress-induced headache or muscle tightness.
I’ve noticed that when I sit down to color, my shoulders tend to fall away from my ears, and my jaw, neck, and upper back also begin to relax.
In 2006, researchers conducted a study and discovered that this type of mindfulness therapy (coloring therapy and art therapy) helped women with cancer by decreasing emotional and physical distress symptoms during their treatment. It has also helped people cope with other conditions like depression, anxiety, addictions, and trauma.
It’s amazing how the simple act of coloring can help relieve pain!
Speaking of pain, another perk of coloring is it’s inexpensive, so it’s “not painful” on your wallet. Waka Waka! (Sorry for the terrible dad-joke.)
Coloring is a low-cost activity to reduce stress and overwhelm.
You can start with a small box of crayons and a piece of paper and go from there! Be warned that the more you color the more you’ll want to color and create.
So, be prepared to add to your coloring book collection!
As our son’s interests have changed, so have our coloring book choices. I started out by just coloring a few of the pages from his coloring books, but as I became more interested in this newfound hobby, I began buying coloring books based on my own interests!
Just to recap, here are all 9 Health Benefits of Coloring for those with ADHD:
- Reduce Stress and Anxiety
- Boost Creativity
- Balance and Calm the Brain Similar to Meditation
- Encourage Self-care, Self-awareness, and Mindfulness
- Strengthen Attention Span, Focus, and Concentration
- Feel More Carefree by Reconnecting to Your Childhood
- Better More Restful Sleep
- Replace Negative Self-Talk
- Improve Emotional and Physical Pain
Here are a few of my favorite calming adult coloring books and supplies.
I’m thankful that I have rediscovered my love of doodling, coloring, crafting, and creating as an adult. I’m also grateful to “coloring therapy” for helping me be a more present, calm, and happy parent – ADHD and all!
If you have ADHD or if you feel stressed or overwhelmed by life, I encourage you to give coloring a try.
If you’re ready to get started, you can instantly print your own coloring pages at home by grabbing your FREE COLORING PAGES here!
Please let me know in the comments what some of your favorite calming activities are!
