By: Jessica Taylor, LPC
The word mindfulness has increased in popularity in recent years–and for good reason. Studies show that the consistent practice of mindfulness can decrease the gray matter in our amygdala. The amygdala is the part of our brain that helps manage stress. And having lower levels of stress can help drastically improve our baseline mood and overall mental health. When our mental health is at a good baseline, we function better at work and in relationships. When our mental health and daily functioning are in a good place, there is evidence that shows this can also improve our physical health. But does the thought of having to ‘quiet’ your mind during a busy day feel overwhelming? Well, here is some good news: practicing mindfulness is probably a lot quicker and easier than you imagine.
The Difference Between Mindfulness and Meditation
The practices of mindfulness and meditation are similar in that while they both help reduce symptoms of anxiety, there is a difference in their desired outcomes. Mindfulness is described as the awareness of something, while meditation is the awareness of nothing, or trying to clear your mind from ‘clutter’ (Shapiro, 2017). If you are looking for strategies aimed at coping with stress and anxiety in-the-moment (i.e. when you have a stressful work presentation starting in an hour), mindfulness skills are going to be your best friend.
Mindfulness Strategies That You Can Try Right Now
- Use your five senses. Notice these things in-the-moment, using all your senses:
- Five things that you can see.
- Four things that you can feel.
- Three things that you can hear.
- Two things that you can smell.
- One thing that you can taste. (This one might seem strange, but maybe you have a piece of gum you can pop in your mouth or have on a flavored lip balm that you can notice the taste of.)
- Mindful breathing. Just sit and notice six slow breaths, or 60 minutes of breathing. Pay attention to things like how your chest rises and falls as you breath. Notice any changes in your body as you take the time to focus on your breathing. Are your shoulders feeling less tense? Have your clenched fists loosened?
- Mindful appreciation. Take time throughout your day, or all at once at the end of your day, to notice five things that usually go unnoticed and unappreciated. For example, maybe you walk into your office building every day without noticing the beautiful landscaping outside.
What to Do If You are Struggling to Master the Techniques on Your Own
- Check-in on your consistency. The key to implementing any new strategies is consistency. Just like you would need to train your body to feel ready to run a marathon, you need to train your brain to get accustomed to noticing when mindfulness skills would be helpful. The more often you practice these skills, the more natural they are going to feel in your schedule and the more effective they will be in reducing stress and maintaining a positive baseline mood.
- Check-in on your other needs. If you are tired, thirsty, or hungry, it is going to be exceedingly difficult to feel invested in using mindfulness strategies. Our most basic physiological needs must be attended to prior to attempting these “higher level” coping skills.
- Look up some videos. Look for videos on YouTube for additional instruction on how to use mindfulness strategies. Or search for podcasts and/or apps that pertain to mindfulness.
- Reach out to a counselor. If you feel as though you have attempted mindfulness strategies on a consistent basis and are still not sure if you are doing it right, there is no shame in reaching out for extra support. A therapist can help you practice mindfulness during sessions, and will also hold you accountable in achieving your goal of implementing mindfulness on a regular basis.