Mindfulness Through Stressful Times

Now more than ever, many people are experiencing heightened stress and anxiety. However, fear and uncertainty surrounding the COVID-19 epidemic does not have to wreck havoc on our mental health.  While these are difficult times, finding ways to incorporate mindfulness practices into the day may help us cope with increased stress and improve our mental wellbeing.

What is mindfulness? Mindfulness is the basic human ability to be present, aware of where we are and what we are doing, and not excessively reactive or overwhelmed by what is going on around us. In other words, the ability to pay attention on purpose to the present moment. When you are mindful, you observe your thoughts and feelings from a distance, without judging them as good or bad. Mindfulness expert Jon Kabat-Zinn defines mindfulness as "moment-to-moment, non-judgmental awareness, cultivated by paying attention in a specific way, that is, in the present moment, and as non-reactively, as non-judgmentally, and as openheartedly as possible."

In recent years, mindfulness has been the focus of clinical research trials and has been shown to have numerous beneficial effects. Research has suggested that mindfulness may be an effective tool to help healthy people manage stress. In fact, studies have shown that mindfulness is not only associated with feeling less stressed, it is also linked with decreased levels of the stress hormone cortisol. John Kabat-Zinn created mindfulness-based stress reduction (MBSR), a research-based program that uses a combination of mindfulness meditation, body awareness, and yoga to help people become more mindful and better cope with stress, anxiety, pain, and illness. MBSR has been proven to reduce stress, increase relaxation, and improve the overall quality of life.

There are many ways to practice mindfulness, including mindfulness mediation. This formal practice is based on focusing on the sensations of the breath and body while maintaining a relaxed state of mind. However, you do not have to meditate to reap the benefits of mindfulness. There are many mindfulness techniques that can easily be incorporated into your day. Think of them as "mindful minutes" or mini mindfulness meditations. Here are a few examples:

1. Mindful breathing: This is one of the easiest mindfulness exercises. Take a few minutes to focus on your breath - to its natural rhythm and flow and the way it feels on each inhale and exhale, without trying to change it in any way. Notice where you feel your breath in your body. See if you can feel the sensations of breath, one breath at a time. When one breath ends, the next breath begins. Paying attention to the breath is beneficial because it functions as an anchor – something you can turn to if you start to feel stressed, anxious, or overwhelmed.
2. Mindful eating: This exercise involves becoming more aware of our thoughts, feelings, and physical sensations related to food consumption. When you eat mindfully, you learn to pay attention to things such as why you feel like eating and what emotions prompted the eating. For example, noticing the colors, smells, flavors, and textures of your food; chewing slowly; getting rid of distractions like electronics; and learning to better manage guilt or anxiety towards food.
3. Mindful walking: This practice is simply walking while being conscious of each stride and breath. While walking around, try to pay more attention to your breathing, your body's movements, and your surroundings. Listen to the sounds of nature if you are outdoors. Notice the colors and shapes, and any movement around you. Remember to just simply notice these things as they come and go and appreciate the simple activity that is walking.

It is easy to let stress and anxiety related to the unknown take over our thoughts and lives. This means it is particularly important to be intentional about creating space to recharge. Practicing mindfulness techniques can serve to help calm stress and anxiety, especially right now during these uncertain times.

Resources

The Center for Mindful Eating

Chiesa, A., & Serretti, A. (2009). Mindfulness-based stress reduction for stress management in healthy people: a review and meta-analysis. The journal of alternative and complementary medicine, 15(5), 593-600.

Gu, J., C. Strauss, R. Bond, and K. Cavanagh. "How Do Mindfulness- Based Cognitive Therapy and Mindfulness-Based Stress Reduction Improve Mental Health and Wellbeing? A Systematic Review and Meta-Analysis of Mediation Studies." Clinical Psychology Review 37 (2015): 1–12.

Praissman S. Mindfulness-based stress reduction: a literature review and clinician's guide. J Am Acad Nurse Pract. 2008;20(4):212-216.