Mandala coloring has gained popularity as a simple, accessible tool for reducing stress and anxiety. Rooted in art therapy practices, mandalas are structured, circular designs that are believed to promote focus, relaxation, and emotional balance. But how effective are they compared to other creative activities?

A systematic review and meta-analysis by Siri Jakobsson Støre and Niklas Jakobsson examined this question by analyzing data from eight experimental studies involving a total of 578 participants. The researchers focused on state anxiety, which refers to temporary feelings of tension or nervousness in response to specific situations.

Across the studies, participants were typically assigned to one of several activities: coloring pre-drawn mandalas, engaging in free drawing, or participating in control conditions with no creative task. The goal was to determine whether mandala coloring produced a greater reduction in anxiety compared to other activities.

The findings showed that mandala coloring does lead to a reduction in state anxiety, supporting its use as a calming and therapeutic activity. However, the key result of the meta-analysis was that mandala coloring was not significantly more effective than free drawing. In other words, while structured coloring can be beneficial, it does not appear to offer unique advantages over other forms of creative expression.

The authors suggest that the anxiety-reducing effects may stem more broadly from engagement in focused, repetitive, and absorbing activities, rather than from the specific structure of mandalas themselves. This aligns with broader psychological theories highlighting the role of attention, mindfulness, and flow states in emotional regulation.

Importantly, the researchers also note limitations in the existing literature, including small sample sizes and variations in study design. They emphasize the need for more rigorous and standardized research to better understand the mechanisms behind art-based interventions and their potential clinical applications.

Overall, the evidence indicates that while mandala coloring is a helpful and low-cost strategy for reducing anxiety, it is best understood as part of a wider category of creative practices that support mental well-being.

 Reference

Støre, S. J., & Jakobsson, N. (2022). The effect of mandala coloring on state anxiety: A systematic review and meta-analysis. Art Therapy, 39(2), 77–84.