What is mandala colouring, and does it help with anxiety? Learn how to start, tips for mindful colouring, exaggerated claims to avoid and what to expect.
We see them more and more these days on bookshop shelves, in stationery shop windows and even next to supermarket tills: colouring pages made of interlocking circles, leaves and geometric shapes. A friend may have told you, "I colour mandalas in the evenings, it clears my head"; on social media you have probably come across posts about "stress-relieving mandalas". Mandala colouring is an increasingly popular pastime, especially among adults. But does it really help you calm down, who is it suitable for, how can it be done so that it helps more, and which claims are exaggerated? In this article we explain realistically what mandala colouring is, why it may do some people good, how you can get started and where its limits lie.
What Is a Mandala?
Mandala is a word of Sanskrit origin and is generally used to mean "circle". These forms, made up of symmetrical, repeating patterns that expand from the centre outwards, appear under different names in the art and traditions of many cultures. In some faith traditions, mandalas are associated with meditation and worship.
These cultural and religious roots are valuable in their own contexts. The mandala books sold in stationery shops today, however, are mostly designs inspired by these traditions but made for an everyday pastime. In this article we treat this pastime not as a religious or spiritual practice but as a creative activity that may help you feel calmer.
As an interesting aside, circular and symmetrical ornamentation is also very common in Turkey's own artistic traditions. The patterns on çini (Turkish ceramic tiles) and ceramic plates, dome decorations, carpet and kilim motifs and the central medallions of tezhip (the art of illumination) all carry an order that opens out from the centre. Anyone who wants to work with mandalas can also draw inspiration from these familiar motifs.
One reason colouring books for adults attract so much interest may be the pace of everyday life. Many people who look at screens all day, are interrupted by notifications and try to juggle several tasks at once want, in the evening, both to do something with their hands and not to have to think too much. Returning to a pastime loved in childhood also gives some people a familiar and safe feeling.
Why Can Mandala Colouring Feel Relaxing?
The possible reasons why this pastime does some people good lie in its very structure:
- It offers a ready-made frame. A blank sheet of paper can make some people anxious: "What will I draw, what if it isn't any good?" A mandala, by contrast, offers a ready-made design with clear boundaries. The person is occupied only with choosing colours and colouring in.
- Repetition and symmetry are predictable. The same shape repeating around the circle offers the mind an orderly, predictable experience. Given that anxiety is thought to feed on uncertainty, this order may suit some people.
- Attention is gathered into a small area. While trying not to go over the lines, attention focuses on the paper, the pencil and the colour. This can give the mind a brief break from drifting into anxious thoughts.
- It gives a sense of completion. A mandala can usually be finished in one sitting or over a few days. Starting and finishing something can bring a small sense of achievement.
- The rhythm of the hands can be soothing. The steady movement of a pencil on paper can offer a comfort similar to repetitive hand movements such as knitting or passing prayer beads through the fingers.
Not all of these reasons apply to everyone. For some people choosing colours is enjoyable; for others it may feel tedious. Some people relax within ten minutes, while others notice their mind slowing down only after an hour. This variation is natural; what matters is observing your own experience.
One point needs underlining here: these explanations are based on people's experiences and clinical observation. It is hard to say that there is strong, systematic evidence about the effects of mandala colouring. As with arts-based work in general, research has mostly been small-scale and short-term.
Mandala colouring can help some people feel calmer; but it is not a method that makes anxiety disappear.
Mandala Colouring and Anxiety: Realistic Expectations
Online you will often come across headlines such as "Free yourself from anxiety by colouring mandalas", "Cleanse your soul with mandalas" or "The healing energy of the mandala". Claims of this kind are not supported by science. Colouring is a self-care activity; it is not therapy, and it does not treat anxiety disorders.
A realistic expectation might be this:
- It may calm your mind a little at the end of a tiring day.
- It may help you replace time spent in front of a screen with a calmer pastime.
- It may give anxious thoughts a short break.
- Done regularly, it may create a calm slot of time that you set aside for yourself.
If your anxiety is markedly affecting your daily life, however, colouring mandalas will not be enough on its own. Evidence-based approaches for anxiety, particularly cognitive behavioural therapy (CBT), offer structured work aimed at changing patterns of thinking and behaviour. You can find other creative activities to try in anxious moments in our article on art activities for anxiety.
How Do You Get Started with Mandala Colouring?
No special skill or expensive materials are needed to begin. Some suggestions for your first steps:
- Start with a simple design. Very finely detailed designs can be tiring at first. Choose a plain mandala with larger areas to colour.
- Choose your materials. You can use colouring pencils, felt-tip pens or oil pastels. Thick-tipped pens suit large areas, and fine-tipped ones suit details.
- Set aside a calm time and place. Put your phone on silent, switch off the television or play some calm music in the background.
- Start from the centre or from the outside. Some people find it more comfortable to colour from the centre outwards, others to work from the outside in. You can try both and see which suits you.
- You don't have to plan the colours in advance. In each area, choose whatever colour feels right in the moment. Whether it "matches" does not matter.
- Don't feel you have to finish. You can spread one mandala over several days. A half-finished page is valuable too.
Imagine a retired civil servant who has spent a long time waiting in hospital corridors because of his wife's illness. When he gets tired of staring at his phone screen in the waiting room, he opens a small mandala book his daughter gave him and starts colouring. This pastime does not take away his worry about his wife's illness; but it helps the hours pass more slowly and a little more calmly. Sometimes it even becomes the start of a conversation with another patient's relative sitting next to him.
Don't be hard on yourself about materials either. Stationery shops may sell expensive paint sets and special paper; but the colours in your child's pencil case or an old set of felt-tips at home are enough to begin. Some people prefer to print free designs from the internet. What matters is not the quality of the materials but the calm time you set aside for yourself.
Mindful Colouring: Bringing Awareness to Colour
It is also possible to turn mandala colouring into an awareness-based exercise. The aim here is to notice where the mind goes while you colour and gently return to the present moment. You can try the following steps:
- Before you begin, take a few deep breaths and notice how your body feels.
- While colouring, pay attention to the sound of the pencil on the paper and to the colour slowly filling the space.
- When your mind drifts to other thoughts, notice this without judgement: "My mind has gone to tomorrow's work." Then bring your attention back to the colour and the line.
- When you finish, pause for a few seconds and ask yourself how you feel about your page and about yourself.
In your first attempts it is very common for your mind to wander often; this does not mean you are doing the exercise wrong. This approach resembles the core idea of mindfulness practice: not trying to stop thoughts, but noticing them and bringing attention back to the present. We describe the general principles of mindfulness practice in our article what is mindfulness.
Things to Watch Out for When Colouring Mandalas
Although this pastime is enjoyable and relaxing for most people, it helps to be aware of a few pitfalls:
- Perfectionism: If you feel uneasy when you go over the lines, or throw the page away saying "it's ruined", the activity may have turned from something relaxing into a new source of pressure. In such cases, reminding yourself "This isn't an exam", or even deliberately colouring an area in the "wrong" colour, can help.
- Becoming a tool for avoidance: If colouring has become a way of constantly putting off an important task or a conversation you need to have, it is important to notice this.
- Physical strain: Bending over to colour for long periods can cause tension in the neck and shoulders. Remember to take breaks and change your posture.
- Falling for exaggerated claims: Claims that mandalas "cleanse energy" or "balance the chakras" are not supported by science. It is wise to approach products and courses sold with such claims with caution.
- Putting off treatment: Just because colouring does you good, you should not put off seeking support for long-standing symptoms of anxiety or low mood.
Ready-Made Design or Free Drawing?
Colouring a ready-made mandala and drawing your own design on a blank sheet are different experiences, and each has its own qualities.
A ready-made design reduces the burden of decision-making. For someone tired of making decisions all day, "just choosing colours" can be relaxing. And because the result always has a certain order, there is less anxiety that "something bad will come out". This is why it can be a good starting point for people who do not get on well with art or who shy away from a blank page.
Free drawing, on the other hand, offers more room for expression. A person can reflect their mood in the moment through shapes, lines and the intensity of colour. Sometimes sharp and angular patterns emerge, sometimes soft and rounded ones; these differences can help a person notice their own inner state. On the other hand, free drawing may cause more anxiety at first for people with perfectionist tendencies.
It is also possible to combine the two: using a compass or a glass, draw a few concentric circles and fill them with your own patterns without planning. That way you have a frame and also the chance to fill it freely.
Imagine a university student studying in her halls of residence during exam week who notices that her mind will not stop in the evenings. She begins with ready-made mandala pages; a few weeks later she moves on to drawing her own circles on the back pages of her notebook. Some evenings her patterns are cramped and tangled, other evenings sparser and more spacious. Seeing this difference offers her a small mirror for noticing that day's tiredness and tension.
When Should You Seek Professional Support?
If colouring mandalas does you good, keeping it up is a valuable self-care habit. In the following situations, however, it may be helpful to talk to a mental health professional:
- If anxiety or tension has been affecting your daily tasks, sleep or relationships for weeks
- If you experience sudden, intense episodes of fear
- If a constant restlessness, worry or feeling that "something is going to happen" will not leave you
- If you have lost interest in activities you used to enjoy, or have felt unmotivated and low for a long time
- If thoughts of harming yourself or ending your life cross your mind
If the last point applies, call 112 (emergency services) without delay or go to your nearest emergency department.
In psychological support, creative activities such as mandala colouring can be discussed as part of a self-care plan in line with the person's own preferences. In therapy, for example, while preparing a list of things they can do in the evening hours when their anxiety rises, a person might add colouring to that list. The core work, however, is aimed at addressing the thought and behaviour patterns underlying anxiety. For support options relating to anxiety and panic, you can visit our anxiety and panic page.
Frequently Asked Questions
Does mandala colouring count as therapy?
No. Mandala colouring is a self-care and creative activity done on your own. It may help some people feel calmer; but it does not take the place of a therapeutic process carried out with a trained professional.
Which colours should I choose? Do colours have a meaning?
There is no right or wrong in choosing colours. Choosing whatever colours feel right in the moment is enough. Claims that particular colours have definite psychological meanings are not supported by science.
Can I draw my own mandala?
Of course. With the help of a compass or a glass, you can draw concentric circles and fill them with your own patterns. Ready-made designs make starting easier; drawing your own design can offer a freer experience.
Can children colour mandalas too?
Yes, many children enjoy working with mandalas. For children, however, free drawing and play are just as valuable; it is a good idea not to let ready-made colouring pages take the place of free drawing.
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Eda Erkan Alapala
Klinik Psikolog. İstanbul Kent Üniversitesi Klinik Psikoloji Tezli Yüksek Lisans mezunu; bilişsel davranışçı terapi, çocuk merkezli oyun terapisi ve çocuk-ergen psikoterapisi alanlarında eğitimlerini tamamlamıştır.
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