How to Use Coloring to Calm Anxiety (Simple Routine)

You don’t need a huge ritual. Try this 3-step routine:

1. Pick an easy page
    
   • Choose a page with bigger shapes and a simple scene. Today is not the day for the most detailed page in the book.
      

1. Limit your colors
    
   • Choose 3–5 colors only (for example: two blues, a pink, a green, and a neutral).
      
   • Fewer choices = less decision fatigue = more calm.
      

1. Set a gentle time container
    
   • Tell yourself: “I’m just going to color for 10–20 minutes.”
      
   • No pressure to finish the page. If you do, great. If not, it’ll be there waiting for you.
      

If your mind starts racing, just come back to:

“What’s the next small shape I’m coloring?”
One shape at a time.

For anxious brains, simple > complicated.

• Start with a small set of colored pencils you like holding.
   
• Add a few brush or bullet-tip water-based markers for filling bigger areas.
   
• Keep everything in one pencil case so you’re not rummaging through 200 colors.
   

Not sure what to buy?
👉 Check out my Best Coloring Supplies for Adults guide for a simple shopping list.

Q: Is coloring actually good for anxiety?
Coloring isn’t a magic cure, but it does help many people by giving the brain something gentle and repetitive to focus on. It’s especially helpful if you struggle to sit still or meditate—it’s like “meditation with training wheels.”

Q: What kind of coloring book is best for anxiety?
Look for books with bold or medium lines, simple shapes, and calming themes (nature, animals, cozy scenes). Avoid super-busy designs that make you feel pressured to be perfect.

Q: How long should I color to feel calmer?
Even 10–15 minutes can make a difference. You don’t have to finish a page—just color long enough for your breathing and thoughts to slow down a bit.

Q: What if I’m not artistic at all?
Perfect. Coloring is made for non-artists. The hard part—the drawing—is already done. You’re just choosing colors and filling in shapes. There’s no “wrong” way to color.

Q: Can these books be used as gifts for someone going through a hard time?
Yes. A relaxing coloring book plus a small set of pencils makes a thoughtful gift for anyone facing anxiety, burnout, or a stressful season. Just add a note like, “For when your brain needs a break.”

More helpful guides:
– Best Coloring Supplies for Adult Coloring Books
– Best Horse Coloring Books for Adults