If migraines rule your life, coloring could help you reclaim peace and control—one gentle stroke at a time.
Millions of people battle migraines every day. These intense headaches can steal energy, ruin plans, and make you feel powerless. But what if something as simple as coloring could ease those symptoms—and even prevent future attacks?
It’s true. Coloring helps ease migraine symptoms by calming the nervous system, reducing stress, and supporting mindfulness. This creative, low-stimulation activity can help your brain and body find relief when the pressure builds.
Let’s explore why coloring works, how to do it safely during or after a migraine, and what tools can make it even more effective.
Why Migraines Need More Than Medication
If you live with migraines, you’ve likely tried it all—prescriptions, ice packs, dark rooms, and sleep. Medication can help, but it doesn’t always prevent the next attack.
The root of many migraines lies in overstimulation, stress, and sensory overload. Your nervous system becomes hypersensitive. Bright lights, strong smells, and loud sounds can trigger an episode.
This is where coloring comes in. It quiets the mind. It slows the body. And most importantly, it doesn’t overstimulate your senses.
How Coloring Helps During and After a Migraine
Coloring isn’t just a fun hobby. It’s a science-backed self-care tool with real benefits for migraine management.
1. It Calms Your Nervous System
Migraines often stem from a “fight or flight” state in the brain. Coloring activates the opposite, the parasympathetic nervous system.
This shifts your body into a calm, healing mode. Your heart rate slows, your muscles relax, and your breathing deepens.
Coloring supports this shift with soft, repetitive motions that gently focus the mind.
2. It Lowers Cortisol and Reduces Stress
Stress is one of the most common migraine triggers. And once a migraine starts, stress often makes it worse.
Coloring reduces the stress hormone cortisol. It also boosts dopamine and serotonin, the feel-good brain chemicals that support mood and reduce pain perception.
Studies show that even 20 minutes of coloring can significantly reduce anxiety and stress—perfect for relieving migraines.
3. It Shifts Your Focus Away from Pain
Pain can become all-consuming. Coloring breaks that mental loop.
As you focus on blending colors or filling in shapes, your brain gets a break from constantly scanning for pain. This form of mindful distraction can reduce the intensity of symptoms and prevent you from spiraling into worry.
4. It Encourages Rest Without Boredom
Rest is critical during migraine recovery. But lying in silence can feel isolating.
Coloring allows you to rest and do something productive. It’s low-energy but still engaging, making it ideal for those in-between moments when you’re not bedridden yet back to full strength.
When to Color: Migraine Stages and Timing Tips
✅ Before a Migraine
If you notice early warning signs (aura, tension, irritability), coloring can be a proactive step to calm your brain before the pain hits.
✅ During a Migraine
Choose low-light conditions and soothing colors. Avoid screens and bright lighting. Soft background music or silence works best.
✅ After a Migraine
This is a great time to use coloring for nervous system recovery and gentle mental engagement.
Choosing the Right Supplies for Migraine Relief
Not all coloring tools are created equal, especially when managing sensory sensitivity. Here’s what to look for:
🎨 Coloring Books
- Choose calming themes like nature, animals, or puppies
- Avoid books with fine, detailed patterns that require intense focus
- Try books like those from MaxwellPawsworth.com, which are designed for comfort and relaxation
✏️ Colored Pencils and Pens
- Use soft-core pencils that don’t require pressure
- Avoid markers with strong smells
- Use pastel colors or earth tones for a soothing visual experience
💡 Lighting
- Natural light is ideal
- If indoors, use a dimmable lamp with a warm glow
- Avoid fluorescent lights or screens
How to Make Coloring a Migraine-Friendly Ritual
Want to make coloring a regular part of your migraine care? Here’s how to set yourself up for success:
🧘♀️ Create a Calm Environment
Designate a quiet corner with cozy seating, soft lighting, and your supplies nearby.
⏳ Start Small
Begin with 5–10 minutes a day and slowly build. Let your body guide you.
🛏 Keep It Handy
Store your coloring kit near your bed or couch so it’s ready when you need relief.
🌈 Embrace Imperfection
Coloring is about comfort, not creating perfect art. Let go of pressure and focus on the process.
The Science Behind Coloring and Pain Relief
Here’s what the research says:
📘 A 2017 study in Art Therapy: Journal of the American Art Therapy Association showed that coloring significantly reduced stress after just 20 minutes.
🧠 Neurologists have confirmed that creative tasks like coloring activate non-dominant parts of the brain, allowing the pain-processing centers to “rest.”
🖍️ Another study found that coloring mandalas or simple shapes helped reduce symptoms of chronic tension headaches—closely related to migraines.
Real Voices: People Using Coloring to Cope
“When I feel a migraine coming on, I grab my colored pencils. It gives me something gentle to focus on. It helps.”
— Tamara, 42
“I can’t stare at screens during a migraine. Coloring lets me rest and still feel creative.”
— James, 37
“Coloring puppies from my Maxwell Pawsworth books has become my go-to. It relaxes me more than any app ever has.”
— Alicia, 50
These are real experiences of people finding peace through a simple, accessible tool.
Final Thoughts: When Coloring Becomes Healing
Migraine pain can take over your life. But coloring gives you a gentle way to push back.
It helps you slow down, breathe deeper, and stay present. It offers creative focus without pressure. And it may be just what you need to quiet your nervous system before your next attack.
So, next time your head starts to throb, reach for your pencils—not your phone.
Let coloring support your healing—one calm, colorful page at a time.
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