Can Creativity Calm the Mind?
Can Creativity Calm the Mind?
What mindful colouring may teach us about stress, anxiety and emotional wellbeing
When we think about protecting our mental health, we often imagine practices such as meditation, exercise or talking to a therapist. But research suggests that something as simple as colouring may also offer meaningful psychological benefits.
A recent study examined whether mindful colouring could support university students’ wellbeing—and whether colouring digitally could be as effective as using traditional pencils and paper.
What the researchers studied
The study involved 297 university students between the ages of 18 and 26. Participants completed at least six mindful-colouring sessions over two weeks.
They were divided into two groups:
134 participants used paper and colouring pencils.
163 participants used digital colouring applications.
Before and after the programme, researchers assessed participants’ perceived stress, mindfulness, quality of life, anxiety and self-reported depressive symptoms (Palmer-Cooper et al., 2026).
What the study found
The results were clear: participants in both groups experienced significant improvements.
After two weeks of mindful colouring, researchers observed improvements in:
Perceived stress
Mindfulness
Quality of life
Depressive symptoms
Trait anxiety
State anxiety
Importantly, digital colouring performed similarly to traditional paper-based colouring. The greatest improvements were also seen among participants who began the study with poorer levels of wellbeing (Palmer-Cooper et al., 2026).
This suggests that the psychological value of a screen may depend partly on how it is being used.
Not all screen time affects us in the same way
We often discuss screen time as though every digital activity has the same effect on mental health. But passively scrolling through social media is very different from using a device for focused, creative engagement.
Passive scrolling can leave our attention fragmented. We move rapidly from one piece of information to another, often without fully processing what we are seeing or how it is making us feel.
Mindful colouring asks the mind to do something different. It directs attention towards colour, shape, movement and the task unfolding in the present moment.
Instead of repeatedly seeking new stimulation, the mind remains with one simple activity.
The important question may therefore be more than:
“How much time am I spending on a screen?”
It may also be:
“What is my attention doing while I am on the screen?”
A tablet or mobile phone can become a source of distraction—but it can also become a tool for mindful and intentional engagement.
Why might colouring feel calming?
Colouring provides enough structure to guide the mind without demanding complex decisions or artistic expertise. You do not need to begin with a blank page or produce an original piece of art.
You simply choose a colour, notice the shapes and continue one section at a time.
This may create a temporary pause from repetitive thoughts and emotional overload. Attention is gently redirected towards a manageable activity in the present moment.
The repetitive movement involved in colouring may also provide rhythm and predictability. When the mind feels busy or unsettled, this kind of structured activity can create a sense of containment: there is a clear space, a simple task and something tangible to focus on.
This does not mean that colouring treats a mental-health condition or replaces professional psychological care. However, it may be a useful and accessible practice for supporting everyday emotional regulation and wellbeing.
Creativity is not only for “creative people”
One of the most important lessons from this research is that creative activity does not have to be about artistic talent.
You do not need to draw well. You do not need to understand colour theory. You do not need to create something impressive enough to share with anyone.
The value may be found in the process itself:
Slowing down
Regulating attention
Engaging the senses
Creating without pressure
Allowing the mind to rest from constant thinking
Creativity can become a form of psychological space—somewhere between doing and simply being.
A simple mindful-colouring practice
You may try this with pencils and paper or a digital colouring application:
Set aside 10 to 15 uninterrupted minutes.
Choose a simple image rather than something overly detailed.
Silence unnecessary notifications.
Notice the colours, shapes and movement of your hand.
When your thoughts wander, gently return your attention to the area you are colouring.
Focus on the experience rather than the finished result.
The intention is not to colour perfectly. It is to give your attention somewhere steady and restorative to rest.
Creating space for the mind
Mental wellbeing is not supported only through large interventions. Small, repeatable practices can also help us reconnect with ourselves.
At OM House Official & Mind Ease Psychology, we recognise that emotional regulation can take many forms. Alongside psychological therapy, accessible creative practices may help people slow down, notice what they are experiencing and develop a healthier relationship with their attention.
This principle also sits naturally within OM HOUSE CREATION: creativity is not only about producing art. It can be a way of returning to the present, expressing what words cannot hold and creating more space within the mind.
Sometimes, calming the mind does not begin by trying to stop our thoughts.
It begins by giving our attention something gentle, meaningful and creative to hold.
Reference
Palmer-Cooper, E. C., Walmsley, H., Foster, C., Woodford, E., & Seneviratne, R. (2026). Designing scalable micro-interventions for student wellbeing in higher education: A comparative study of digital and paper colouring. Journal of Mental Health, 1–11. https://doi.org/10.1080/09638237.2026.2732896
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