Are coloring pages suitable for reducing stress caused by overthinking?

Introduction

Overthinking has been universally described as the habit of dwelling too long on thoughts, circumstances, “what-ifs,” or past moments. Everyone believes that thinking harder — thinking more, canvassing all the options — will result in more sound decisions or avert poor ones. However, it does not function that way in everyday life: overthinking merely creates stress, erodes clarity, and harms emotional well-being.

In recent years, simple activities like coloring sheets (mandalas, complex shapes, or simply free-form) have become a focus as an affordable and easy way to reduce stress. Can coloring really work to curb overthinking? In this article, we talk about:

Why individuals overthink — psychological causes and initiators

The way overthinking affects stress, mental wellness, and performance

Whether or not coloring sheets work and are suitable for managing stress, particularly along with overthinking

Tips & best practices: how to add coloring (and other methods) to your coping toolkit

Limitations & precautions

By the end, you’ll have a better understanding of the overthinking dynamics, the role of creative, mindful distraction (such as coloring), and how to deploy them in balance.

Why People Overthink

To understand overthinking, it is helpful to regard it not as a strange anomaly but as an as-pattern shaped by psychological needs, beliefs, and brain processes. Below are some of the key factors that play a role.

1. The Illusion of Control & Certainty

One of the most common reasons people overthink is in an effort to reattach a feeling of control or predictability to a random world. When conditions seem uncertain or dangerous, our minds try to plug in gaps — “If I run through all the what-ifs, maybe I can prepare or circumvent mistakes.

In reality, the majority of events are unpredictable and uncontrollable. Hence, this becomes a self-perpetuating cycle: thinking harder does not always reduce risk, but it creates the illusion that one is doing something.

2. Perfectionism & High Standards

Those who possess perfectionistic tendencies are reluctant to let go of anything until it is “good enough” or “safe.” Any decision, action, or outcome is subject to scrutiny, replay, and redo.

Perfectionism is often bundled with fears of failure, criticism, or not meeting one’s own or others’ expectations. Overthinking is a (mistaken) method for becoming “right.”

3. Fear, Anxiety & Worry

Overthinking is usually a result of anxiety. Worry is a fore-focused thought of possible danger; rumination is a back-focused thought of what went wrong or what one did wrong. When you are anxious, your mind will naturally attempt to simulate “what might occur” or “what I did incorrectly” to forecast or fix things.

Especially in people with generalized anxiety disorder (GAD), obsessive–compulsive behaviors, or other internalizing disorders, this cycle of thinking can be intense and recurrent.

4. Rumination & Negative Cognitive Loops

Rumination is dwelling repeatedly over problems, worries, or failures — especially when the thought process is not productive (i.e., does not lead to solutions).

Researchers such as Susan Nolen-Hoeksema have researched rumination’s role in depression and how being stuck in a loop with negative thoughts can impair mood management and mental health.

5. Secondary Gain & Avoidance

Sometimes rumination “serves” an unconscious purpose: it can delay decisions (procrastination), justify not doing something (/”I haven’t thought enough”), or gain sympathy or approval from others. That is a secondary gain.

Additionally, overthinking can be a form of avoidance: rather than facing difficult emotions, processing them, or tolerating uncertainty, one can remain stuck in one’s mind.

6. Low Tolerance for Uncertainty, Shame, or Self-Criticism

Some individuals normally have less tolerance for pain, ambiguity, or emotional discomfort. They may worry about being judged (by themselves or others) for their bad decisions, or feel ashamed of past mistakes and dwell on them.

Because the mind hates uncertainty more than discomfort, it enters a loop of thinking, trying to “get it right” or “fix it.” And in most cases, the loop itself is the problem.

7. Stress, Life Transitions, Relationship Dynamics

Major life changes — such as work changes, relationships, illness, or loss — can disrupt one’s identity, expectations, and sense of self. During these periods, individuals tend to think more, question more, replay past decisions, and attempt to predict outcomes.

Relationship dynamics (e.g., emotionally unavailable partners, mixed signals) can trigger overthinking, especially when one is highly attuned to how their actions affect others.

How this Overthinking Affects Stress, Health, and Functioning

Overthinking is more than just a thought habit; it has downstream effects on stress physiology, mood, behavior, and overall life functioning. Here are the top areas it impacts.

1. Reinforces Stress Response

When the brain is in a state of constant activity, maybe fantasizing about dangers, re-entangling worst-case scenarios, or anticipating bad outcomes, it continues to keep the “threat detection” brain loops (amygdala, sympathetic activation systems) active. That is, overthinking is a perpetual stressor.

This may lead to higher levels of cortisol, adrenaline, and other stress hormones if the overthinking is worrisome or negative in nature. Over time, chronic activation becomes body-draining (see below).

2. Disruption of Sleep

Some overthinkers have reported experiencing racing thoughts at night, and sleeping is not possible or becomes hard. Rumination, rehashing conversations, planning, worrying — these interrupt the process of falling into restful sleep.

Inadequate sleep perpetuates stress, poorer emotional control, and excessive overthinking — a deadly cycle.

3. Decision Fatigue & Paralysis (Analysis Paralysis)

Overthinking tends to hinder decision-making rather than facilitate it. When each decision is overthought, one can end up paralyzed — frozen by fear of doing something wrong or failing to think of every possibility. This is frequently referred to as analysis paralysis.

Ironically, that thinking time could have been utilized otherwise.

4. Mental Burnout & Fatigue

Mental rumination exhausts mental capital. Over time, the brain gets tired — attention, focus, creativity, and willpower suffer. It definitely can lead to burnout, emotional exhaustion, and a decrease in motivation.

5. Emotional Depression & Anxiety

Overthinking magnifies negative emotions. Brooding on mistakes, regrets, “what ifs,” or worries typically generates more apprehension, guilt, shame, or sorrow. In the majority of cases, long-term overthinking is associated with or leads to depression.

Moreover, the cycle is bidirectional: depression or anxiety can lead to rumination, which further worsens mood.

6. Poor Relationships & Social Functioning

Overthinking can lead a person to read too much into others’ words, assume ill intent, brood over past encounters, or anticipate rejection. This creates tension, miscommunication, or avoidance in relationships.

Additionally, one may withdraw to avoid having to explain or justify thoughts, stifling social support.

7. Physical Health Effects

As chronic stress exhausts the body, overthinking may cause:

Headaches, muscle tension

More Digestive issues (e.g., irritable stomach, IBS)

High blood pressure, cardiovascular stress

Immune suppression (making one more vulnerable to disease)

Fatigue, sleep disturbance, and metabolic dysregulation

So, overthinking isn’t just psychological — it also takes a toll on the body.

Are Coloring Pages (Coloring Therapy) Suitable for Stress Relief from Overthinking?

Given the pervasive and draining nature of overthinking, many turn to quick, convenient solutions. Coloring pages — once deemed only suitable for kids — have become a trend among adults as a way to de-stress. But is there scientific evidence to support it? And how effective are they, particularly regarding overthinking?

What Is “Coloring Therapy”?

Coloring therapy (also known as mandala coloring, adult coloring, or creative coloring) is an art-based mindfulness / expressive therapy where the colorer colors within the lines, fills in patterns, or intentionally chooses colors. The act of focusing on color and shape is thought to lead to a meditative state, distract the mind, and put an end to rumination.

Some organized coloring therapies include conversation, reflection, or counseling. But many people utilize independent self-coloring (e.g., coloring books or printable pages).

Research Evidence: What We Know

The following is a summary of salient findings from the recently published literature:

Short-term stress/anxiety relief

A study of adult coloring found that coloring mandalas or complex geometric shapes resulted in significant reductions in anxiety compared with free-form coloring.

Systematic studies (Ashlock, 2019) compared adult coloring with other forms of coloring and found that patterned coloring (structured coloring) was effective in reducing anxiety.

The Journal of Integrated Social Sciences evaluated short-term (20-minute) effects: the subjects who colored for 20 minutes felt less stressed and more relaxed short-term (although long-term mood effects were less clear).

In a Taiwanese population of older adults, mandala coloring, plaid-pattern coloring, and free-drawing were compared; mood and anxiety were enhanced in the coloring conditions. PMC

In a trial with patients with generalized anxiety disorder, coloring therapy increased positive emotion and reduced negative emotion. PMC

More recently (2024), a trial showed that coloring more complex shapes or objects substantially removes anxiety by distracting from negative thoughts.

A recent study (2024) of university students who used self-guided coloring reported improvements in mental health, well-being, and Mindfulness after a few sessions.

Generally, the cumulative evidence is in favour of short-term stress and anxiety reduction via coloring.

Mechanisms of impact

Effects are usually explained through:

Distraction/attentional shift: Focusing on the task of coloring draws attention away from intrusive thoughts or worry cycles.

Mindfulness & present-moment focus: the coloring activity always needs focusing on shapes, colors, and hand movement, which encourages “being in the moment.”

Nonjudgment, gentle creativity: coloring activity is always low-stakes; there’s no pressure to “be good.” This reduces self-criticism, allowing the mind to relax.

Rhythmic, automatic motion: filling in patterns has a calming, repetitive aspect akin to some meditative practices.

Low decision load: filling in prestudy designs decreases options (relative to free creative drawing), reduces cognitive load, and promotes relaxation.

Limitations & caveats

Short-term benefits are seen in most studies (20 min, immediate). Effects weeks or months later are less reliable.

Some experiments had noted that there were no symptoms or mood changes during week-long procedures despite immediate stress reduction.

The effect size is moderate; coloring is not a cure-all. It can be best described as an adjunct to other cognitive or behavioral techniques.

The structured component can be significant: mandala and geometric patterns will yield more benefits than entirely free drawing, likely because they introduce soft constraints and focus.

Enjoyment and personal preference play a role: if coloring is not enjoyed or is something to be endured, it likely won’t have any benefit.

Overreliance on distraction methods can, in some instances, bypass fundamental issues (e.g., unresolved trauma, thought distortions) rather than addressing them.

Are Coloring Pages “Appropriate” Especially for Overthinking?

In light of the features of overthinking (rumination, looping thought, worrying), coloring seems appropriately matched as a well-suited adjunct tool:

It offers cognitive disruption of loops.

It promotes a shift away from future- or past-focused thinking toward present-moment awareness.

It reduces decision load and mental “noise.”

It is accessible (low cost, portable, no special skill required).

But in the case of long-term or severe overthinking (with anxiety disorders, depression, PTSD, etc.), coloring alone is likely not sufficient. It works more effectively as part of a comprehensive approach that combines cognitive, behavioral, and therapeutic methods.

Best Practices: How to Use Coloring (and Other Tools) to Manage Overthinking

Below are some rules and guidelines to maximize the use of coloring pages as a coping strategy, along with exercises to target overthinking more deeply.

1. Choose the Right Type or Shape

Mandalas or geometrical shapes are generally more effective than totally free-form blank sheets. Their shape focuses attention.

Not too hard, but not too easy: too much detail can also become a source of cognitive load, so choose a balance.

Printable versus book: digital printables are flexible; a real coloring book could be more sensory and fulfilling.

Use high-quality materials, such as colored pencils, fine-tip markers, and good-quality paper — better materials can make the experience more enjoyable.

2. Time & Frequency

Short sessions (~10–20 minutes): long enough to shift your attention but not long enough to cause fatigue or boredom. 20-minute intervals are used in most studies.

Practice regularly: daily or every few days is preferable to never practicing at all. The new student study (2024) showed improvement when participants did more than one session.

Before or after a stressful event, coloring can help drain tension. Coloring before bed can also help soothe the mind and prepare it for sleep.

3. Blend Mindfulness

As you color, pay attention to your Breath, the movement of your hand, the sensation of the pencil. Gently remind yourself to return to what you’re doing if you catch your mind wandering. This makes coloring a little mindfulness exercise.

Attempt to release judgment: there is no “right” color; concentrate on the process, not the product.

4. Pair with Other Anti-Overthinking Strategies

Coloring is more effective if combined with other strategies for managing overthinking at its source. Some suggestions:

Cognitive restructuring/challenging cognitions: When you realize you’re in an overthinking loop, pause and ask yourself, ‘Is this a useful thought?’ What’s the evidence? What more balanced thought could I have instead?

Journaling or Brain Dump: Sometimes writing down concerns on paper serves to release them from the head, so the mind feels less compelled to loop.

Scheduled worry time: set a specific short time slot (e.g., 15 minutes) for worrying; let the mind postpone worrying until then.

Mindfulness meditation: build skill to mark thoughts without judgment (with acceptance) rather than getting caught up.

Physical activity/exercise: Exercise breaks the spell of rumination and alters physiology (endorphins, blood flow, neural reset).

Social support / talking to someone: sometimes expressing concern breaks its grip.

Therapy/counseling, especially cognitive behavioral therapy (CBT) or acceptance and commitment therapy (ACT), can help reframe unhelpful thinking patterns.

Set thinking limits, e.g., limit problem-solving time, then switch to action.

5. As Transition or Buffer

Coloring can be used as a transition strategy:

5 minutes of color at work to help shift from “productivity mode” to relaxation mode.

If you do find yourself getting into overthinking in bed, keep a coloring book at the bedside and color until your mind calms down.

Use it during break times (e.g., lunch break) to “wipe the mental slate clean.”

6. Watch & Think

After a while, see if coloring helps:

Do your worry circles feel less severe or fewer in number?

Does sleeping improve?

Do you feel more relaxed after coloring?

Are there instances where coloring fails or even aggravates you?

If coloring is no longer helpful, you may need to change the approach or add more rigorous interventions.

Sample Structure: “Coloring Routine for Overthinkers”

Here is a simple routine you can adapt:

Setup

Choose a mandala or rule-based coloring page.

Choose 3–5 colors you prefer

Sit comfortably in a quiet space.

Begin with Breath (1 minute)

Slow deep breathing (breathe in 4 counts, breathe out 6)

Let muscles relax

Coloring Phase (10–15 minutes)

Focus on one shape at a time.

Let your hand wander, eyes follow.

If mind wanders, return slowly to the lines/color.

Post-Coloring Pause (1 minute)

Reflect on how your mind is

Reflect on body sensations (e.g., tension, relaxation)

Optional: write down one insight or feeling

Action or Transition

Move on to another task or rest.

If thoughts recur, remind yourself you’ve “parked” them temporarily.

Over weeks, you can lengthen sessions, vary designs, or add guided coloring (e.g., with affirmations).

Limitations, Warnings & When to Get Professional Help

While coloring is a gentle self-help technique, it’s not a magic solution. Keep in mind these cautions and limitations:

Not a substitute for therapy: If overthinking is disabling, chronic, or linked with depression, anxiety, or other mental illness, professional help is needed.

It’s not all the same: There is adaptive (thinking, creative) and maladaptive rumination.

Don’t use distraction as a crutch too often: If coloring is used as a way of avoiding confronting underlying patterns, it can stall growth.

May not be effective at all times: Your enjoyment, mood, personality, and environment make coloring either enjoyable or frustrating.

Physical tension: During long sessions, be aware of hand fatigue, eye strain, or back discomfort.

Emotional stimuli: Coloring intricate patterns may sometimes lead to frustration or self-criticism; if this occurs, consider ceasing, switching to easier patterns, or using other relaxation exercises.

If you are having difficulty sleeping regularly, experience intrusive negative thoughts, have suicidal ideation, or have impairments in daily functioning, kindly consider seeking an evaluation and treatment by an experienced mental health professional (psychologist, counselor, psychiatrist).

Conclusion

Overthinking is a cross-cultural human issue — especially in situations of change or uncertainty. Even if it starts as a way of gaining mastery or clarity, overthinking can escalate to rumination, tension, affective burden, and hampered functioning.

Colouring pages (primarily structured patterns, such as mandalas) offer a low-cost, readily available, evidence-based intervention to disrupt cycles of thought, refocus attention in the here and now, and achieve short-term relaxation. The existing literature strongly suggests that short-term benefits are present; recent studies indicate that regular use may also yield longer-term benefits.

However, coloring is most useful when conceptualized as one piece in a larger set of tools — used in conjunction with cognitive strategies, Mindfulness, behavior change, and therapy. Professional intervention is required for disabling or chronic rumination.