Tools for Managing Complex PTSD: Coloring
#CPTSD, Adult coloring, Coloring, emotional-wellness, mental-health, mindfulness, self-care, the-trauma-compass, Tool Thursday, Tools for Managing Complex PTSD, trauma-recovery, useful-tools
Years ago you started noticing all of these different adult coloring books pop up. All of a sudden, you started hearing of adults managing their anxiety by breaking out colored pencils. I remember scoffing at this and wondering if there was any benefit to simply opening an adult coloring book and enjoying yourself. The reality is, that it does help a lot of people. Coloring can help with creating a trance-like state, which gives you a chance to break free from technology, allowing you to engage more parts of your brain.
What’s the deal with coloring?
A lot of the time, when you engage in coloring, there are a lot of different things that occur, including:
Decreasing anxiety- by giving yourself a few moments to focus on other things than what’s going on in your brain, it helps you release the ruminating thoughts.
Interacting with the creative brain—When you activate your creative brain, you can see things beyond what you envisioned.
It forces you to be in the moment. Sometimes, when you’re dissociated or need to reconnect, coloring can mobilize your muscles and give you a chance to ground yourself.
It can help with talking about complex topics (especially in therapy). By giving the mind something else to focus on, you’re allowing yourself a moment of clarity, allowing you to move away from using just the verbal parts of your brain.
What Research says
One study looked at happiness in veterans. Six group mandala coloring sessions significantly increased happiness compared to other coloring pages. However, it is essential to note that those who colored freely also had a significant increase in their happiness score from baseline. (Nasiri et al., 2024)
From what we know about PTSD (most notably, CPTSD), it is essential to acknowledge how we feel pleasure and happiness can help us break through to a part of our brain that is affected by our trauma. When we have been in a shutdown state, having a
moment where you can connect with feelings that aren’t terror is incredibly important. Most sessions with coloring were limited to 15 minutes of focused time. (van der Kolk, 2024)
Pitfalls of Coloring with CPTSD
Just like anything, doing something pleasurable should be done in moderation. This goes for nearly all tools we talk about. It is important to understand how you’re using these tools and the best way to engage with them. Some pitfalls to consider when coloring are:
Using it to disconnect from those around you
Unable to break from coloring
Finding yourself lost in the coloring
Experiencing more dissociative symptoms
Increasing the need to be perfect (Walker, 2013)
Starts to become a way to escape your surroundings instead of distracting. (Jarvis, 2024)
For years, we have had rules for group therapy participants to prevent them from using coloring, as we wanted those in the group to connect with others. When we are with other people, it is crucial that you maintain presence. Connection, attunement, and engagement are core tenets of how those with CPTSD will recover if you start finding yourself disappearing into a coloring page. I have since changed my stance and can use coloring effectively in my therapy practice.
Where to find effective coloring
There are multiple places to find mandala coloring pages. I’ve included some of them here. When you look at printing off pages, you may want to consider the weight of the paper you’re using. Please just click the links!
Regular Mandala’s
Specifically created for PTSD
Free Online- Printout yourself
On Etsy- Printout Yourself
Supporting a therapeutic artist.- These coloring books are specifically designed to walk you through the process of healing.
References
Jarvis, M. (2024, March 12). The Line Between Distraction and Escapism, HealthyPlace. Retrieved on 2024, December 18 from https://www.healthyplace.com/blogs/recoveringfrommentalillness/2024/3/the-line-between-distraction-and-escapism
Nasiri, M.-A., Sajadi, S. A., Farsi, Z., & Heidarieh, M. (2024).The effect of mandala coloring and free coloring on the happiness in veterans with post-traumatic stress disorder in the Covid-19 pandemic: a randomized clinical trial. Journal of Mental Health and Well-being, 1(1), 1-20. https://doi.org/10.1186/s12888-024-04091-1
van der Kolk, B. (2024). The Nature of Trauma: Developmental Neurobiology, Neuroimaging Research and Effective Intervention [Webinar}. PESI.
Walker, P. (2013). Complex PTSD : from surviving to thriving : a guide and map for recovering from childhood trauma. Azure Coyote.
