Dear World,

*this one is a little long. strap in.

I often experience low moments where I can’t always identify the trigger. Whenever I get to that point, I can always count on getting sleep, writing in my journal, breathing exercises, meditating, and repeating words of affirmation.

The past week (Jan 19th-25th) was exceptionally rough for me. Initially, I had no clear explanation. In retrospect, however, I can easily identify a few triggers. I could not find my journal (it was buried under other a pile of other items). Additionally, a few dates within the week carried significantly negative emotions and certain words triggered an internally negative response.

There was once a time when I would grab my crayons and colour, but it’s been ages since I’ve done that. I want to get back to those days. Colouring in low moments or even in moments of high stress has proven to be quite soothing for my brain functions and my mental health. So, why on Earth did I stop? I couldn’t tell you.

For the foreseeable future, I will be colouring a lot more and I will be more careful with where I leave my journal and what I put on top of it. Instead of going out to buy an entire colouring book, I wanted to be more purposeful. Afterall, this is for me – to work on improving my mood. So, I will journal a whole lot more and I will restart my daily gratitude notes. Additionally, I’ll tap more into my affirmations and daily mediational sayings – repeating them often, which, when you think about it, can also be considered forms of affirmation.

I think one of the best approaches I’ve taken to address this issue is to recognise and acknowledge it for what it is or what it could be. Then, I pinpointed potential triggers leading to my low moments. Following that, I’ve identified some solutions that have worked for me before. Finally, I’m attempting to action similar solutions. If they’ve worked before, why do a complete overhaul?

Affirmations in the Rule of Three

Without knowing much about it, I always knew that repeating something; mantras & affirmations, notes to study for an exam, mediation utterances, etc., makes it a lot of more meaningful and somehow, it sticks.

I did a little reading to find the science behind the act of repeating words to yourself and I came across an interesting concept. According to what I’ve read, repeating things in threes is an effective powerful communication technique known as the “Rule of Three.”

Here are three ways it’s effective:

1. Memory: Our brains are wired to remember things better when they come in threes. It’s easier to process and recall information presented that way.
2. Rhythm: The Rule of Three creates a natural rhythm and flow in speech or writing, making the message more engaging and pleasant to read or hear. It also helps that music is a language that most of us love and we naturally gravitate to beats and rhythms. It explains why we use mnemonics when we’re studying for exams.
3. Impact: Repetition in threes often emphasises the importance of the message, making it more persuasive and impactful.

*Though the emphasis is on threes, I feel no way in saying to you that I have to repeat more than three times for something to stick. Three won’t cut it for me.

My reading also showed me that this technique is widely used in various forms of communication, from storytelling and speeches to marketing and advertising. It helps to make the message more memorable and effective. Like I said, it just sticks.

One Plus One Equals Three

Huh? Mathematically, that makes no sense. However, life doesn’t make sense, and that’s what I’m talking about here. With this nonsensical world that we live in and trying to lead a sensible life, we have to put measures in place to feel like we have control and that we know what we’re doing. In truth, none of us really know, we’re just doing and going along. In that regard, one plus one equals three, and we repeat it until it makes us feel good and we’re out of whatever doldrums swallowed us.

Speaking of a nonsensical world with colouring as one of many ways to deal with life, I thought of the phrase ‘affirmative colouring’. Though not an originally coined term, it’s dear to me. Growing up, I only knew about colouring inanimate objects, the image of people, animals or random shapes. I would sometimes use crayons, chalk, markers, or paint. I never imagined that words can be coloured. In truth, my focus was mostly colouring images, staying within the lines, and not making a ‘mess’. However, life’s not like that. Nothing is as clear cut as it’s made out to be. Often, colouring outside the lines is necessary and important. Am I making sense? I hope I am.

The Suburban Girl JA®

Psychological Benefits of Colouring

I have a base in Psychology and often think about continuing my education in that field. I often wonder how the topics I write about connect in Psychology. I have decided to give it a go.

So, Psychologists have found that colouring has several benefits for stress reduction and improving one’s mental health. Here are some key points:

1. Promotes Mindfulness: Colouring helps you to focus on the present moment, which can enhance mindfulness. By concentrating on colour choices and staying within or beyond the lines, you can shut off external distractions and give your mind a break.
2. Relieves Stress: Colouring is a calming activity that can help reduce stress. It relaxes the brain and body, which can improve sleep, reduce fatigue, and decrease feelings of depression and anxiety.
3. Nonjudgmental Activity: Colouring is a noncompetitive activity with no pressure to achieve a specific outcome. For me, it acts as noise reduction and helps me relax and enjoy the process without worrying about making mistakes.
4. Refocuses Attention: Colouring requires modest attention focused outside of self-awareness, similar to meditative exercises. This can help you take your mind off stressors and focus on the present moment. Essentially, it helps you to zone out and tune every stressor out.

So, I’m not just spewing hot air after all. Grab you something to colour and apply tool to surface. You’ll feel a little better. I must say, though, that colour therapy is NOT a replacement for seeking the help that you need. Yes, talk is cheap and routes to real, consistent, and effective therapy are expensive. So, if you’re able to afford it, go get it. If you can support someone who really needs it, do it. Also, you can be tap into utilising just eight minutes.

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Eight-Minutes

Simon Sinek, (author, TED Talker, and ‘unshakeable optimist), once said that an “eight-minute catch-up” with a friend can go a far way. He emphasised the importance of dedicating short, focused periods of connection with friends or loved ones who need to talk or are going through difficult moments in time. The approach helps to cultivate a sense of closeness. It can effectively reduce feelings of depression, loneliness, and anxiety.

Eight minutes contribute to a “meaningful exchange” between friends. This time allows them to catch up and share “without overstaying their welcome.” It ensures that the time spent together is both beneficial and respected.

I would add that we all ask for help differently. This is especially true depending on the frame of mind we’re in. So, you should listen to when your friends or loved ones speak to you. They’re probably shouting and crying for help as loudly as they can and you don’t realise it. I’ve been there way too many times and that triggered a whole lot of pulling away and “figuring it out”. It’s not a fun place to be, but that’s what happens. Yeah, we need a community, but it’s often more complicated than that. Yes, it goes both ways, but don’t try to diminish one’s experience because you think they have it easy or you hope that they’re okay, so they will be okay.

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All that said, I took the time to create a few colouring sheets filled with block words of affirmation repeated in threes. This was initially just made for me but then I thought, “why not make it available for at least one other person who would need it”. Feel free to download it and colour within and outside the lines to your heart’s desire. It’s at no cost to you!

Even if this doesn’t colour your world, float your boat, or enlighten your dark and stressed moments, please try colouring something and see how much your stress levels reduce, and your mood will improve. The most important thing is that you focus on the affirmative words and try to practice the Rule of Three.

I hope you enjoy this colourful token!

Do you enjoy colouring and does it help to reduce your stress or elevate your low moments? What about positive affirmations using the Rule of Three? What about tapping onto the “eight-minute catch-up”?

Signed,

The Suburban Girl JA®