Toolkit exercise: Express Your Emotions with Color!
Ever feel like your emotions are a tangled mess, and words just don’t cut it? Maybe you're in recovery, trying to heal, or just having one of those days (anyone else listen to Limp Bizkit back in the day?). If talking about your feelings gives you a knot in your stomach, worry not my Superstars, I’ve got a solution for you: use a color exercise instead.
Your emotions have a whole rainbow of colors of their own, and tapping into them can be a surprisingly powerful way to check in with yourself without overthinking. So, grab some paper, colored pencils (or, whatever markers you can find in your junk drawer), and let’s get expressive.
No markers, no problem? You can use your imagination or get what works for you like paints, scarves, blocks, Legos, sand, get creative!
Why It Works:
By linking emotions to color, you tap into a natural and intuitive way of processing feelings. This method helps bring emotions to the surface, making them easier to understand and express.
What’s Your Vibe Today?
Before you reach for a color, take a moment to figure out what’s going on inside that beautifully complex brain of yours. Ask yourself:
🧘♂️ Am I calm and grounded? (It’s okay if you’re not.)
⚡ Tense or restless? (Too much caffeine? No caffeine? Life in general?)
💭 Feeling heavy, sad, or just kind of meh?
🔥 Angry, overwhelmed, or ready to fight the jammed shopping cart?
Write down whatever comes to mind. If the answer is “I don’t know,” that’s fine too—this exercise might help you figure it out.
Pick Your Color(s)
Now that you’ve got a sense of what’s going on, let’s match it with a color. No fancy psychology degree required, I don’t have one and you don’t need one either for this exercise. Just go with your gut.
Below are some common associations with colors and emotions. Your associations may be different and that’s okay. I had a group member who associated certain colors quite differently than other members in our group – that was their valid color experience and we all loved it.
🔴 Red – Anger, passion, frustration, or I’m-about-to-say-something-I-might-regret later.
🟡 Yellow – Joy, hope, or the beautiful feeling that today is going to be a good day.
🔵 Blue – Sadness, reflection, or just a quiet, introverted mood.
🟢 Green – Growth, healing, stability—or wishing you were taking a walk in nature instead of dealing with “whatever this is.”
⚫ Black – Fear, grief, uncertainty, or full-on “nope” mode.
⚪ White – Clarity, acceptance, or a fresh start.
🌈 Mix of colors – Because emotions are messy and don’t always fit into neat little boxes. This is very common!
If none of these fit, make up your own! Maybe today’s a “murky brown” kind of day, or perhaps you’re in a “neon pink but also kinda grey” situation. One of my group members pictured their day as the rainbow of colors left on a black puddle of oil on a rainy day after a relapse.
Put It on Paper
Now comes the fun part. On a blank sheet of paper, use your chosen color(s) to express what’s going on. You can:
Doodle random shapes or lines that match your mood.
Scribble aggressively if you need to let something out.
Create a symbol that represents how you feel.
Just make a mess of colors and call it abstract art.
If you’re using your imagination, you can do this in your mind. You can bring the color to your mind’s eye, make it brighter, put it into a shape, change the shape, dull the color, move the shape, do whatever your intuition tells you to do.
There’s no wrong way to do this—seriously, you can’t mess it up.
Take a Step Back & Reflect
Once you’re done, look at (or think about) what you’ve created. Ask yourself:
What stands out? Did your emotions change while you were doing this?
If you had to give this piece a title, what would it be? ("Monday Energy," "Slightly Unhinged But Trying," "Healing in Progress"—go bananas.)
What color would you like to move toward? (If you’re feeling red-hot angry, what would help you shift toward a calmer blue or a hopeful yellow?)
Variation
If colors don’t resonate with you, replace it with animals or objects. Here are some examples:
My emotions are light and airy like a cloud.
I feel like a caged tiger wishing he could escape into his natural habitat.
I feel like a dog left at the doors of SPCA.
I feel like a fish as it glides through the water.
If this exercise brings up anything unexpected, take a deep breath. This isn’t about fixing emotions, just noticing them.
Benefits
Let’s get serious for a moment and talk about all the benefits of a color exercise:
Helps you explore your feelings without digging up old wounds.
If you’re feeling emotionally numb, color can help you reconnect with what’s going on inside.
Gives you an easy way to let out emotions when they start feeling too intense.
Helps you spot patterns in your emotions and triggers before they lead to urges or relapse.
Pairs well with mindfulness, meditation, yoga, breathwork—whatever helps you feel grounded.
Makes self-compassion easier—seeing emotions as colors, animals, or objects takes the pressure off.
Super helpful in early recovery, letting you express feelings visually before putting them into words.
Lets you look back and see how much you’ve grown by tracking your emotions over time.
No need to find the “right” words—just express yourself in a way that feels natural.
Now What?
This isn’t just a one-time thing—you can do this whenever you need a little emotional check-in. Over time, you might start to notice patterns. Like, why am I always reaching for red on Mondays? Or am a blue panda on Mondays?
Want to take it further? Try:
Doing this exercise daily or weekly to track how your emotions shift over time.
Sharing with a therapist, recovery group, or a trusted friend (if you feel comfortable).
Pairing this with mindfulness, journaling, or whatever helps you process your emotions.
Most importantly, be kind to yourself. Healing isn’t linear, emotions are weird, and some days you might just be a whole box of mixed-up crayons—and that’s okay.
Now, go forth, my Superstars, and color your emotions like the emotionally intelligent, self-reflective masterpiece that you are.
Do you have a thought or question about this exercise? Let me know—I love hearing from readers and am here to support your journey. I respond to all emails, but not solicitors. Want exclusive worksheets not available on my website? Sign up for my newsletter.
Sending everyone positive vibes,
Laura
If you reach out, please be patient. I’m not a life coach anymore because of my health issues.
