How Mindfulness Can Make You Happier & Less Stressed
Mindfulness is a term that you’ve probably heard as the practice has grown in popularity recently, and for good reason: practicing mindfulness has been shown to help with reducing symptoms of anxiety and depression, among many other health issues. So what exactly is mindfulness? At its core, the goal of mindfulness is to focus our attention on the present moment, including what we are thinking and feeling, without feeling the need to interpret, judge or solve those thoughts and feelings.
How Can Mindfulness Reduce Anxiety and Depression?
Common components of anxiety and depression include worrying about the future and ruminating about the past, which tend to be maladaptive thinking patterns that lead us to feel well, anxious and depressed. Mindfulness, however, helps us to be present in the here and now, essentially counteracting worry and rumination. Mindfulness also helps to break the cycle of negative thought patterns, which is a common feature in both anxiety and depression. The practice encourages you to observe your thoughts and feelings without reacting or judging. Recognizing these patterns, and learning to let them pass without engagement, can lessen their impact over time. Finally, mindfulness fosters self-kindness and compassion, countering the self-criticism that often accompanies anxiety and depression. By building a kinder relationship with yourself, you may find your anxiety and depression begin to ease.
what is mindfulness? (spoiler: it’s more than meditation)
I know when most people think of mindfulness, they think meditation which can feel a little “woo woo” and out there to some clients; it’s just not their thing. For others, finding the time and mental space to dedicate to meditation when you’re pulled in 500 different directions each day and barely have time to shower feels like another task on their to-do list, and to-do lists aren’t necessarily calming; I get it. While meditation is certainly a way to practice mindfulness, there are other ways you can practice mindfulness that can help you manage stress and reduce symptoms of anxiety and depression (in conjunction with therapy and medication, as indicated, obviously), some in as little as 10 seconds.
How to use Mindfulness to Manage Stress
1. 5, 4, 3, 2, 1 exercise. This is one of my favorite mindfulness techniques that I use often myself if I find my mind running in a million different directions. It’s also a great tool to use if you experience panic attacks. Stop what you’re doing, take a breath, and find: 5 things you can see right now, 4 things you can touch right now, 3 things you can hear right now, 2 things you can smell right now, and 1 thing you can taste (you don’t actually have to be tasting something in that exact moment; I like to imagine eating my favorite snack), then take another breath.
2. Muscle relaxation. This is another great tool if you have a hard time staying in the present with meditation and find your mind wandering and need a more sensory-focused activity. A benefit is releasing tension that we often carry physically from anxiety, sometimes that we don’t even realize we are carrying!
Here’s an example of isometric muscle relaxation: sit down in a chair, take a breath, and hold it for up to 7 seconds. At the same time, place your arms on either side of you under the chair and use your arms to pull yourself down into your seat, with all your might. After 7 seconds, breathe out and allow the tension to leave your muscles. Repeat these steps for another minute.
An alternative to isometric muscle relaxation is progressive muscle relaxation, where you work your way through your entire body, one muscle group at a time, tensing, holding, and releasing. It works really well if you’re lying down and can be a very helpful tool to use before bed. Start at your feet, tightening/squeezing your toes for 5 seconds, then release the tension and pay attention to how the muscle feels. Repeat this process as you work your way up your body, ending at your eyes.
3. Breathe. Yeah, I know this one is like, umm… duh? But I think it’s all too easy to forget how helpful it can be to stop and breathe (those good belly breaths!) when our brains are overcome with worry, guilt or sadness; it’s like hitting a reset button! Place your hand on your belly and take notice as it goes up and down as you breathe in and out. The key here is to make your exhale longer than your inhale as it’s that intentional extended exhale that tells our parasympathetic nervous system to kick in and our sympathetic nervous system (responsible for triggering that fight or flight mode) to chill out. Amp up the powerful effects of calming breaths by adding in some affirmative coping statements such as “I don’t need to focus on this feeling or try to figure it out” or “I allow this feeling to be here; this too shall pass.”
Trust me - I know your schedule is jam-packed, but if you’re struggling with managing stress, give some (or all!) of the above mindfulness techniques a try as a quick way to help refocus yourself on the here and now and assess how you feel after giving yourself and your mind a little reset.
If you're looking to learn more about mindfulness and how it can help you, our team at Hive Wellness Collective is here to assist. Let’s chat about how a little moment-to-moment awareness can bring about some big changes! Get started with therapy today.
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