Coloring Books Aren’t Therapy… But They Might Help You Feel More Even Keel As a Mom
Because blearily eyed colouring a duck in boots after the kids to to bed is cheaper than wandering around Winners - again.
It’s 9:05pm and you’re exhausted.
Not just “I didn’t sleep much” exhausted. I mean that kind of hollowed-out, soul-level tired where even your bones feel like they’re vibrating from the inside.
You’ve finally wrestled the house into something that vaguely resembles silence.
The dishes are... not done, but rinsed.
The laundry’s in a weird limbo between dried and needing to be put away.
The toddler had a meltdown because the banana broke in half.
You’ve been touched, talked at, and tugged on all. day. long.
And now, here you are - sitting on the couch, scrolling like a zombie, hoping the algorithm will throw you a lifeline.
But I’m going to be honest with you (as my clients have been with me these last few weeks) scrolling while watching TV doesn’t feel like rest. It’s just... avoidant, detached, disassociated, and maybe even numb.
That calm you're chasing by scrolling? It’s not really calm (unless it is - then you’ve found some magic I haven’t yet).
The research is pretty sound on this one: scrolling is a passive activity, and the numbness is sneaky. It dresses up like peace, but it delivers an emptiness. But maybe you know this already… I think of it as a weird, disconnected version of you who still has a clenched jaw and a nervous system stuck in fight or flight.
And I’m not harping on all screen time - the other morning I laughed until I cried over a comedian on Instagram doing a bit about bedtime routines (you can watch it here).
BUT…. if you’re like me (and many of my mom clients) and you’re looking for a different kind of emotional release, you could grab a coloring book. Yes. A coloring book.
“Wait, what? Isn’t that for kids?”
Sure. And so are naps. And snacks. And time-outs. But we both know adults need those too.
As an expressive art harpist I feel compelled to tell you that coloring isn’t therapy.
But done with intention? It can be deeply regulating and therapeutic.
Research backs this up as a coping tool in motherhood:
🎨 A 2017 study published in Art Therapy: Journal of the American Art Therapy Association found that just 20 minutes of coloring mandalas significantly reduced anxiety levels in adults.
🧠 Other studies show that coloring activates the brain's prefrontal cortex - helping regulate emotions and reduce amygdala reactivity (aka: that fire-alarm panic feeling). It offers a kind of sensory exhale for your nervous system.
👉 Meanwhile, doom-scrolling is the dopamine gold mine your mom-brain defaults to - here's why:
Your brain gets a quick reward but doesn't actually relax or recover.
You might forget your stress for a moment, but you're not actually dealing with it.
The relief is short-lived and might not help you feel better in the long run.
Instead of mindlessly scrolling, your brain needs something more engaging and tactile - like picking up a crayon and creating something simple, even if it's not perfect.
How to Color When You’re a Mom and Tapped the F Out
1. Grab a colouring book/page, whatever you’ve got:
Your kid’s Paw Patrol coloring book
That pretty colouring book you haven't touched since boxing day
Buy a new one on Amazon
2. Choose a page
3. Color: Choose colors based on feeling, not logic.
These are my favourite markers right now.
4. If you have capacity, reflect.
Ask yourself:
What color did I reach for first?
What emotions showed up while I colored?
What was I thinking about?
Is there a word I could write in the margin to capture what I’m feeling?
Or don’t reflect at all. Just walk away and go to bed.
A Few Quick Tips to Make This Practice Even More Effective:
Set a timer: Even 5-10 minutes can be enough to shift your emotional state
Keep supplies accessible: Store coloring materials where you usually unwind (like near your couch or bedside table - check out my favourites on my Amazon store)
Mix it up: Try different types of coloring books - mandalas, landscapes, or even sweary coloring books for those extra tough days
Make it ritual: Consider pairing coloring with other calming activities like herbal tea or soft background music
Remember: this isn't about creating masterpieces. It's about giving yourself permission to decompress in a way that actually works.
What Makes Coloring Therapeutic?
It’s repetitive – which soothes your nervous system.
It gets your hands involved – moving your body helps discharge anxious energy.
It gives you a creative outlet – and you don’t need to be artistic (like at all).
It slows you down – gently, without judgment.
And maybe most importantly? It doesn’t ask you to be better, or download a new parenting pdf, or shame you into thinking your a bad mom.
I had a mom in therapy who came to me absolutely fried. Her words, not mine.
She was waking up anxious, snapping by noon, and going to bed numb. Her partner worked out of town, and she felt like every meltdown (hers or her kid’s) ended with the same phrase on loop: “I can’t keep doing this.”
She didn’t need a lecture from me about self discipline or how she's managing her time. She wanted something - anything - to get her out of her own head.
We started the session with coloring. Not because it’s some voodoo magic, but because for her it was the only thing that didn’t feel like more work. She started scribbling in the margins. Writing angry words. Coloring trees the wrong color.
And little by little, she started feeling again. She used her coloring pages to offload and emotionally download what was too heavy to carry inside. And you know what? She closed a few tabs, got clarity and knew deep inside what she needed and how to make it happen.
That ten-minute window? It gave her balance, release and more presence.
Coloring: Your Coping Tool for Self-Regulation
Picture this: you, a piece of paper, and a box of markers. Simple tools that give you the power to reconnect and regulate yourself.
Next time burnout creeps in and you catch yourself thinking, "I should meditate or book a pedicure or take a bath or finally do that yoga video I saved two months ago," - but find yourself lost in the endless scroll of reels instead?
Take control.
Set that phone aside.
Reach for your coloring page.
Trust it to support you when you need a moment to breathe.
Remember: you aren't required to solve everything tonight.
Your only job right now is to show up for yourself.
So tonight, when you're drained and your phone feels like a lead weight in your hands, try coloring instead.
Let yourself feel whatever comes up - the frustration, the relief, or maybe just the simple pleasure of staying in the lines (or coloring way outside them).
Because sometimes the most powerful thing we can do as moms isn't to solve everything or be everything.
Sometimes it's just sitting down with a box of crayons and letting ourselves be exactly where we are.
Without judgment.
Without pressure.
Just you, some colors, and the gentle reminder that even on the hardest days, you're still creating something beautiful.
Tag @kayla.huszar in your coloring moments on Instagram!
If we’ve never met - HEY THERE! I’m Kayla Huszar
a creative counsellor, expressive arts therapist, and founder of The Motherload Membership - a community for overwhelmed moms who are ready to feel lighter in motherhood. Based in rural Alberta and working virtually across Canada, I help mothers transform mental load into creative expression (and rage into collage).Want a step by step guide to this process?
Grab my FREE 5-Minute Check-In - a gentle, guilt-free introduction to expressive art therapy for busy moms with full plates.
Follow Kayla on her Instagram account @kayla.huszar for mom life reality and tips!
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This information is for educational purposes only. Kayla cannot provide personalized advice or recommendations for your unique situation or circumstances. Therefore, nothing on this page or website should replace therapeutic recommendations or personalized advice. If you require such services, please consult with a medical or therapeutic provider to determine what's best for you. Kayla cannot be held responsible for your use of this website or its contents. Please never disregard or delay seeking medical or therapeutic treatment because of something you read or accessed through this website.
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