Mindful Colouring

Coloring, doodling and drawing can be very calming for individuals of all ages. It is a tool that is socially acceptable, encouraged and portable. Providing choice is important with this skill though as some students will find drawing more comforting than coloring. Introduce the skill of coloring and provide doodling and drawing as modifications. Barrett (2015) explains that coloring has a calming effect and encourages individuals to focus on the present moment often helping to replace fears and worries.

Drawing

The hands are busy and the mind just begins to switch off, shut down all the random thoughts and instead focus on the present moment. People also achieve mindfulness by doing yoga, focusing on breathing exercises or going for a mindful walk. A mindful drawing exercise is one that helps you to bring attention to the present moment in time by focusing on what you are drawing – the sound, smell, feeling of it, what you can see etc.

Journaling

Journaling can be a tool that is used at both school and home. Counsellors/teachers should explore the option of journaling and its usefulness when students struggle with sharing their feelings and experiences. Fritson (2008) explains that journaling helps individuals to change thoughts, mood, perceptions and behaviours while increasing one’s self-awareness, self-efficacy and reflection skills. Journaling may be another modality that opens up conversations and encourages sharing for varying types of personalities while promoting self-regulation skills.

Journaling is a powerful tool for coping with emotions – for kids and adults – because:

• The emotional release you get from journaling can lower anxiety and stress, plus help you sleep better.

• Journaling can put you into a state of mindfulness, where your negative experiences don’t seem quite so earth-shattering.

• Writing by hand about your emotions helps you better understand and process those emotions, and it also seems to unlock the maximum calming effect related to journaling.