Stress and anxiety have become problems for many people today. Do you feel the same way? Then why not choose the anti-stress mandala? I’d like to introduce you to this fun and therapeutic activity, simply because it has so many unsuspected benefits. In fact, various scientific studies on the subject have demonstrated the thousand and one virtues of coloring.

According to these studies, the feeling of well-being it provokes is due to the activation of a particular area of our brain (the medial prefrontal cortex) during this creative exercise. When this reaction occurs in our neural circuitry, feelings of pleasure increase tenfold and stress diminishes.

Let’s take a closer look.

Anti-stress mandala, what do you need to know?

First of all, what is a mandala? Well, it’s a geometric representation that once symbolized the universe. Its origins lie in Tibetan Buddhism, where drawings formed sacred circles. In fact, it’s a Sanskrit word meaning “disc-shaped object”. At the time, it was used for various religious rituals or to support certain meditative practices. The motifs and colors are very diverse, ranging from the simplest (a square with 4 doors) to the most complex (sometimes featuring a representation of Vishnu or Buddha).

The anti-stress mandala no longer has anything to do with religion, but has nevertheless retained its meditative appeal. In Tantric religions, the circle was seen as a magical form with no beginning and no end… just like the universe. Many other doctrines (including Christianity) have also incorporated mandalas into their spiritual practices. The mandala we’re interested in today still advocates this radial balance, which you can find in any drawing, model or diagram. The aim remains the same: to center mind and body.

In all cases, the process of creating the stress-relieving mandala is as important as the visualization of the finished work. The various symbols and geometrical shapes are often repeated symmetrically, and include brightly colored schemes for added effect.

How can simple coloring help?

Coloring is an activity that promotes relaxation and helps combat stress and anxiety. And one of the best ways to take advantage of its benefits is to turn to mandalas. This form of art therapy has become popular with children and adults alike. You’ll find them in many bookshops. In any case, the anti-stress mandala is both a fun and therapeutic exercise. It’s a great way to clear the air and recover from an emotionally-charged day.

Of course, the benefits go far beyond simple relaxation.

ART THERAPY
Drawing and coloring a mandala combines the benefits of meditation and art therapy. What’s more, the practice is accessible anytime, anywhere. This activity is so satisfying that you’ll experience a deep sense of calm and well-being during the session. Not only does the anti-stress mandala help you to focus your attention on one thing (thus enhancing your powers of concentration), it also allows you to express your creative side.

That’s why some therapists recommend this exercise to their patients when they need to calm down. It’s an excellent source of healing in the face of anxiety, but above all it offers different levels of awareness through which you can better communicate with your feelings.

But of course, this tool requires no expertise, yet is remarkably soothing and enjoyable.

ANTI-STRESS AND RELAXATION MANDALAS
The best-known effect of mandalas is certainly the reduction of stress and anxiety. But did you know that they can also be useful even if you’re not prone to this kind of problem? In fact, this activity induces relaxation. This means you can put it into practice whenever you need to free yourself from your daily worries, no matter how insignificant. It’s an opportunity for you to get down to something pleasant, to divert your attention for a while from whatever’s bothering you.

The anti-stress mandala also helps you to promote good vibes around you. Indeed, you benefit from the strongest energies emanating from the vibrant colors and shapes you draw. By the way, we’ve already seen that everything is energy in another article on vibratory rate. But even if you’re not a fan of these beliefs, this activity is beneficial beyond this aspect. It brings harmony and emotional stability, enabling you to transform negativity into something positive.

GREATER SELF-AWARENESS
Anti-stress mandalas are also excellent for self-awareness. For one thing, it offers an opportunity to focus on oneself through introspection. As we’ve already seen, this tool is perfect for meditation practice. But did you know that you can also take this opportunity to look inside yourself? Why do you choose a color? What emotion does it represent? How do you achieve that feeling of inner peace through simple coloring or drawing? However, it’s best to do this assessment once your mandala is finished.

Anti-stress mandalas also help you to better understand yourself and your emotions. Let me explain. When you draw or color, you naturally choose certain colors. And these usually represent a specific feeling. Green, for example, is associated with hope. Blue is most often a symbol of peace. Some sites even offer to interpret your illustration.

So why not give it a try, just for fun?

ANTI-STRESS AND MEDITATION MANDALAS
But did you know that a mandala can enhance these effects? As a reminder, meditation is largely based on concentration.

What’s involved?

Start by finding a quiet spot (ideally in nature).

Breathe slowly and deeply.

Concentrate on your drawing, while relaxing your eyes.
Let the shapes, patterns and colors act on your unconscious.
Observe the sense of calm that gradually sets in.
Do this for at least 5 minutes.

Anti-stress mandala: what to do?

For example, you can use it as therapy to better regulate your feelings. In a typical session with a professional, you’ll be asked to create your own mandala, which provides a visual representation of your current emotions. By doing so, you’ll find a certain comfort and at the same time be able to limit the impact of negative emotions (fear, anxiety, anger…) on you.

Of course, you don’t need to consult a therapist to enjoy the benefits of an anti-stress mandala.

DRAW YOUR OWN MANDALA
Drawing a mandala yourself has many positive points. Not only does it reduce stress and anxiety, it also helps you to get in touch with your inner self. The figure you draw can symbolize something you want to achieve in life. Likewise, it has the potential to change the way you see yourself, while representing your purpose in life.

As well as being deeply meditative, drawing a mandala also frees our creative capacity and allows us to journey into the heart of the present moment. Likewise, drawing your own anti-stress mandala brings emotional stability, mental clarity, calm, a heightened sense of well-being, understanding and wholeness, among other benefits.

Of course, before you can start drawing your own mandala, you’ll need to gather the necessary materials. You’ll need :

1 piece of paper ;
1 pencil and 1 eraser ;
and 1 pen or 1 permanent marker to trace over the pencil lines;
1 ruler to draw lines;
1 compass and 1 protractor for drawing circles. If you don’t have a compass for your anti-stress mandala, you can use round jar lids to create circles.

COLOR THE MANDALA
It’s so much fun to color a mandala. Once you’ve finished drawing (or printed out a ready-to-use template), you can start playing with the shades. The different colors used all have different meanings. So you need to choose the colors that match your intentions, but again, don’t overthink it when coloring. Instead, use the following information to analyze your drawing once it’s finished. In your anti-stress mandala, you can find :

Yellow (synonymous with joy, laughter and happiness)
Red (for strength, energy and passion)
Orange (for creativity, transformation and self-awareness)
Pink (for gentleness, love and femininity)
Violet (for intuition and insight)
Blue (for inner peace, meditation and healing)
Green (for physical healing, psychic ability, connection and love of nature)
White (for purity, consciousness and truth)
Or black (synonymous with power, deep reflection)

Your anti-stress mandala can represent anything you like. But again, don’t worry too much about matching colors to your feelings. Instead, let your instincts guide you.

You can also display your work in a place where you’ll see it every day (framed on your bedside table, on the fridge, as a wallpaper for your phone…). By doing so, you’ll benefit from the positive energy it conveys every day.

Who is this “art therapy” specifically aimed at?

The short answer is: everyone. The anti-stress mandala is (logically) intended for people in need of a little soothing, but it doesn’t have to be.

For children in particular, mandalas are a way of expressing feelings, especially difficult ones. Drawing is a simpler alternative.
Mandalas are also excellent for coping with illness. It offers a kind of escape to refresh one’s thoughts.
It’s also effective for people who want to stop smoking. After all, it’s more fun than knitting. In this case, the anti-stress mandala will keep your mind occupied and help reduce stress and anxiety. To do this, you can download an application onto your phone or take a small mandala notebook with you, so you can use it whenever the urge to smoke arises.
However, it’s worth pointing out that mandalas aren’t ideal for everyone either. The exercise involves repetitive movements and gripping. This can aggravate the pain of rheumatoid arthritis and osteoarthritis in the fingers. Here, the anti-stress mandala will do far more harm than good. It can also cause pain in people with carpal tunnel syndrome, tennis elbow and other forms of repetitive strain injury.

Whatever the case, the benefits are many. So, how about a little mandala exercise?