Reduce Stress and Anxiety With Mindfulness
Reduce Stress and Anxiety with Mindfulness
Stress and anxiety can build to a point that you feel paralyzed in your daily life. You might second guess decisions, over think past mistakes, or have excessive worries. This can also lead to obsessive-compulsive behaviors and panic attacks.
What is Mindfulness?
Mindfulness is a technique of becoming grounded in the here and now, and it can be extremely useful in combating stress and anxiety. It is active and open attention to the present moment. It is also becoming aware of your internal thoughts and feelings without judgement, but with acceptance. Mindfulness can be practiced through yoga, prayer, or meditation, but it doesn't have to be. It can be as simple as taking a few moments out of your busy schedule and taking deep breaths or focusing on what you sense in the moment (sounds, smells, feelings, etc.).
Everyday Mindfulness Techniques
10 Deep Breaths - This is the most common and well known relaxation and mindfulness technique. However, it is so common because it is simple and effective. During stressful times, take a moment to step away and take 10 slow, full breaths. As you are breathing, focus only on your breaths. Focus on your lungs expanding and compressing. Focus on the sound of the air as it fills your lungs. Focus on the smell and temperature of the air. Notice your muscles as they start to relax. This is mindfulness; bringing your attention to the here and now and becoming grounded in these simple moments. If it helps, you can put your hand on your belly to make sure your are taking deep breaths with your diaphragm rather than shallow breaths.
Tense and Relax Your Muscles - When sitting in a chair, take in a deep breath and tense a muscle (such as your neck, shoulders, back, fists, etc.), then as you breathe out, relax that muscle. Start from the top of your body, like your eyes or cheeks, and move down, focusing on each muscle group. As you are doing this, focus on your breaths and on your muscles as they tense and loosen. As thoughts enter your mind simply acknowledge them and then move on to another breathe, releasing the thought just as you are exhaling and releasing the muscle tension.
Step Outside - It is amazing how long we can go without taking a moment to appreciate the world around us. Take a moment to step outside. Focus on 3 things you hear, 3 things you see, and 3 things you feel. Nature is nice, but this can also be a busy street or a coffee shop. You can notice things such as birds chirping, cars driving past, the rustle of leaves, the murmur of conversation, and anything else happening in the here and now.
Looking at Relationships Through Mindful Eyes - We can be with someone for so long, that the newness can wear off. Think back to the time when you are your partner were first dating. Everything was new and exciting. There are likely less surprises now than before, but that can sometimes because we come to expect certain things, and act accordingly. With this, we are living more in the past than the present, and the key to mindfulness is appreciating the present moment. Try for a week to let go of some of those expectations and look at your partner through new eyes. Ask questions to learn more about the other (after all, people change over the years) and listen with the expectation of being surprised. If nothing more, this can be a refreshing change of pace.
Use Everyday Cues for Mindfulness - There are opportunities everyday to practice mindfulness. Sometimes these can be the very things in life that cause stress. For instance, traffic lights can be an irritation, but they can also be an opportunity to take 3-5 deep breaths, or to tense and relax your shoulder, neck, and back muscles. You can also take 2 minutes in the car when you drive home to practice mindfulness (for people with stressful jobs like police officers, it can be helpful to practice mindfulness both before and after a shift to mentally prepare for work and then for family). Look at your daily activities and try to find one reoccurring activity that can be used as a reminder to practice mindfulness.
These are just a few ideas to introduce you to the concept of mindfulness. If you struggle with these techniques, it can be helpful to see a counselor. They can help guide you through the techniques to start with, and then after practicing with a counselor for a few sessions it should be easier to do them on your own. There are many different techniques to mindfulness and if this concept is interesting to you then I highly suggest further research and reading on the topic.