Therapist's Guide to Mindfulness for Depression Relief: The Unexpected Power of Coloring
I remember it like it was yesterday—me, sitting in a therapist’s office, coloring.
Quite the scene, right?
As a therapist now based in New York and California, working with clients navigating depression, anxiety, and mindfulness practices, I often reflect on that experience and how it shaped my approach to mental health. I’ve seen how these simple tools can make a big impact, both in my own journey and in my work with clients.
My Journey Through Depression and Discovering Mindfulness
It was the summer of 2012, and I was supposed to be thrilled—I was headed off to a once-in-a-lifetime summer camp in South Africa. But instead, I found myself lying in bed, weighed down by endless, exhausting thoughts. I felt numb, and detached, like I didn’t belong anywhere. I kept questioning myself, feeling guilty for being so unhappy when everything on the outside seemed “fine.”
I didn’t plan to end my life, but if I’m being honest, I wouldn’t have minded disappearing entirely. The mental pain felt unbearable, and sometimes it seemed like the only relief would be to escape. But hurting myself? Not an option. I loved my family, and the thought of causing them pain was more than enough to keep me here, even if I felt stuck.
Recognizing Depression and Reaching Out for Help
At that time, I didn’t really understand terms like “depression” or “mental health.” I only knew that something was wrong. Mental health issues were either labeled as “crazy” or were associated with some of my friends who struggled with self-harm and whom I’d tried to support. For myself, though? I was at a loss.
Eventually, I told my dad, keeping it simple: “I’m stressed, and I think I need help.”
That small step led me to a therapist’s office. In our very first session, she shared that I was dealing with depression, and she explained some of its common symptoms:
Persistent sadness, anxiety, or feeling “empty” ✓
Hopelessness and pessimism ✓
Irritability ✓
Guilt, worthlessness, or helplessness ✓
Loss of interest in activities I once enjoyed ✓
Fatigue ✓
Difficulty concentrating or making decisions ✓ (always been true for me)
Thoughts of death or feeling that life was too heavy ✓
While everyone’s experience with depression is unique, the symptoms can manifest in varying degrees. My therapist introduced me to the PHQ-9, a structured tool for assessing depression symptoms, which I now use with clients as well. Naming what I was experiencing brought a bit of relief, though it came just as I was about to leave for South Africa.
Looking back, I realize I’d felt this way the previous summer, too. It took me over a year to finally get the help I needed.
Using Mindfulness and Coloring as Tools for Healing
A few years later, I found myself back in a therapist’s office, but this time with a new tool in hand: a coloring book.
Why Coloring?
As a therapist, I now teach mindfulness to clients, and I often bring up coloring as an accessible mindfulness practice. Mindfulness is about being in the present moment, but our minds are usually caught in the past or future. With coloring, though, you can gently shift your focus back to the present without much effort. For me, those few minutes concentrating on colors, patterns, and strokes brought a sense of calm I hadn’t experienced in years.
When I work with clients who are overwhelmed, anxious, or struggling with depression, I often recommend coloring as a way to gently begin practicing mindfulness. This simple activity can bring profound relief and clarity by helping to quiet the constant mental chatter.
Tools for Practicing Mindfulness Through Coloring
Over the years, I’ve found some reliable tools that I recommend to clients who want to try this mindful approach:
Coloring Books for Mindfulness – Mindfulness coloring can surprisingly be grounding and centering.
Pens and Pencils – Quality tools make the experience more satisfying and rewarding.
Fine Line Pens – These pens allow for intricate details that require focus, a key element of mindfulness.
How My Professional and Personal Experience with Depression Informs My Approach
My journey with mental health has deeply influenced my work as a therapist in both New York and California. I understand firsthand how challenging it can be to take that first step toward getting help. By incorporating mindfulness practices like coloring, I aim to offer clients simple, approachable tools that can make a difference in their day-to-day lives.
As a professional, I aim to support people through difficult emotions and experiences, providing trusted, compassionate guidance. Mindfulness doesn’t have to be complicated—sometimes, all it takes is a coloring book and a few moments of peace. I’ve witnessed, both personally and professionally, how these small, colorful moments can gently help pull someone out of the darkness, one stroke at a time.