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First turning up in 2013, mindfulness colouring books for adults really took off in 2015, when sales jumped from an estimated 1 million to 12 million books.
And while it may seem like a childish pastime, colouring has evolved into a popular form of mindfulness therapy for adults. But do mindfulness colouring books actually make us more mindful? The science seems to be mixed.
On one hand, colouring does appear to be associated with benefits to mental wellbeing – and other areas of life. For example:
But on the other hand? Well, the second study found that while participants reported lower levels of self-reported anxiety, their mindfulness scores didn’t significantly change.
Of course, that doesn’t mean you can’t decide to try a mindfulness colouring book for its other mental wellness effects. Perhaps you could try it as an exercise for positive thinking, as part of improving your work-life balance – or just because it sounds fun.
First turning up in 2013, colouring books for adults really took off in 2015, when sales jumped.
Mindfulness is about being present and paying attention to whatever’s happening in any given moment. It’s often thought of as a form of meditation – one that doesn’t require any particular structure, process or situation.
Nothing is more frustrating than lying in bed, wide awake, trying to fall asleep. Try these sleep hacks instead.
We asked Consultant Psychologist Dr Bec Jackson, about the benefits of mindfulness and how informal mindfulness practices – like using a mindfulness colouring book – can help.
“Being mindful means noticing what’s happening as it happens,” Dr Bec explains. “It allows you to respond appropriately in situations, instead of automatically.”
According to Harvard Health, mindfulness may have the potential to:
And mindfulness practice doesn't have to be complicated – it may even be as simple as colouring in a picture.
There are all sorts of ways to practise being mindful, and finding the right one for you could have many benefits.
Mindful colouring is about focusing your attention on the act of colouring in. As well as being mindful of any emotions you feel, try to consciously notice:
Notice too how the colour changes:
The great thing about mindful colouring books is that you can use them anywhere, at any time, in whatever time you have available. So colouring can easily fit into a jam-packed schedule. Try these top tips.
In our previous article about what mindfulness is, Dr Bec had some wonderful suggestions for ways to be more mindful in your everyday life. These included:
One study showed that mindful colouring might help to reduce symptoms of anxiety and stress, and improve vision and motor skills.
There are all sorts of ways to practise being mindful, and finding the right one for you could have many benefits. For example, sitting down with a mindfulness colouring book could be a better way to relax and unwind than opening a bottle of wine, especially if you’re cutting back on alcohol.
If you still struggle with stress-induced brain fog or anxiety, reach out to your GP, who’ll be able to refer you to an appropriate professional.
Related:
Dr Bec Jackson is a Consultant Psychologist with 20 years’ experience across clinical psychology, academia, therapy and education in clinical, forensic and organisational psychology.
Reviewed by the healthylife Advisory Board August 2021.