What is mindfulness?
Anxious minds often wander to worry about the past or anxiously plan for the future. But mindful practices ground us in our state in the present. Confronting how we’re feeling at any given moment can be difficult and the realization of a perceived “weakness” sometimes leads to self-loathing and low self-esteem. To retrain the mind away from self-criticism, many practice mindfulness, or observing one’s present feelings and emotions and naming them without judgment.
Origins and development
Therapeutic use of mindfulness originates from the Buddhist and Hindu philosophies of self-awareness in the present moment. Dr. Jon Kabat-Zinn brought these practices to the West in the 1970s when he developed the Mindfulness-Based Stress Reduction (MBSR) treatment to identify the unrealized thoughts and feelings that create health-impacting stress in patients.
MBSR was later built upon by therapists Zindel Segal, Mark Williams, and John Teasdaleto to create Mindfulness-Based Cognitive Therapy (MBCT). This treatment uses Zinn’s MBSR, traditional mindfulness practices, and Cognitive Behavioral Therapy (CBT) to break patterns of negative thinking.
Even though mindfulness originates in Eastern religion, mindfulness-based practices and therapeutic treatments are for people of all belief systems. There are no religious or worship components, and interventions using these techniques are common in therapy.
What mindfulness can help
Depending on the treatment, mindfulness practices can help relieve symptoms of mental and physical health conditions.
- Anxiety disorders
- Depression
- Low self-esteem
- Chronic pain, including headaches
- Stress and fatigue
- Anger management
- High blood pressure
- Sleep disorders
3 Short Daily Mindfulness Practices
The most effective mindfulness-based treatments can be prescribed by your therapist, but there are simple ways you can start being more present, kind to yourself, and self-aware now.
Equanimity. Equanimity is reacting to the good and the bad alike with emotional composure. No matter what form of mindful practice you take, recognize what you’re feeling and validate it. For example, “I’m feeling worn out, and that’s okay.” Or, “I am feeling disappointed for now.”
Meditation. Mindfulness is a type of meditation. Though often spoken about interchangeably, mindfulness can still be cultivated outside formal meditation. There does not have to be any spiritual aspect to mindful meditation, unless you want there to be. The purpose is to remove distractions to allow yourself to focus on what you’re feeling in the present. Recognize what you’re feeling and validate it. If you’re not sure how you’re feeling, remind yourself that’s okay too.
3-Minute Breathing Technique. This three-step process devotes one minute to each step to be more mindful of your current mental and physical state.
- Observe your experience. How are you feeling? Practice equanimity statements.
- Focus on your breathing. Notice the sound of your inhale and exhale.
- Notice your physical sensations. How does your body feel?
5 Ways to Merge Mindfulness with your Routine
You can also be more mindful in complimentary activities that are already part of your day. Being mindful throughout the day will help you be more present and less anxious about the past and future.
Mindful Mornings. Self-help books, mental health blogs, and body-positive social media inform about creative ways to start your day to be energized and feel good. Whatever you do after you get up, start with a mindful wake. Notice how your body feels as you wake, what thoughts come to mind first, the sensations of the bed on your skin.
Mindful Exercise. Especially for people who feel too busy to meditate or struggle to sit still, exercise is an effective activity to merge with mindfulness. Instead of letting your mind wander to your to-do list, notice how you’re feeling, name the feeling, and validate it. When Zinn pioneered mindfulness in the West, his MBSR utilized yoga. Biking or walking on your commute to work is a great time to practice mindfulness too.
Mindful Desk Breaks. Instead of immediately going to your phone when taking a break at work, create a distraction-free environment. Put on headphones, go into another room, or kindly assert your needs to your coworkers if they are too loud or in your space. Do a breathing practice and ground yourself in being stress-free in that moment.
Mindful Showers. Free of distractions, we do our best thinking in the shower. But don’t let your critical thinking become stressful. Use this relaxing environment to train your thoughts towards positivity and focus on your bodily sensations to be present.
Mindful Bedtime. Keep evening reflections on the day from going sour with Loving Kindness Meditation (LKM) to focus on self-compassion instead. Get comfortable, either in a meditative pose or in bed. Repeat three or four positive phrases to yourself, such as “May I be safe, may I be happy, may I be loved.” These phrases could be adjusted to prayer form for those who practice religion. The LKM method is not clinically proven to have benefits, but daily positive affirmations boost your self-esteem, and practicing one’s own spirituality and religion positively impacts mental health.
Does mindfulness really work?
MBSR is proven to reduce dwelling on negative thoughts, which contribute to stress, anxiety, and depression. Studies also show that MBCT greatly reduces the risk of relapse in people who experience recurring depression by 50% and is effective in reducing cravings for addictive harmful substances. Cognitive Behavior Therapy (CBT) is also a highly effective treatment for patients with various mental health conditions, including anxiety, depression, trauma, and low self-esteem.
We can’t prevent negative emotions. But the mindfulness techniques listed here are ways to help you be aware of your current state of existence, which can help relieve worry over the future and the past.
But you want long-lasting, deep-rooted relief. Interrupting your cycle of negative thought will be vastly more effective with clinical treatments prescribed by a therapist, such as MBCT and CBT. Austin Anxiety and Trauma Specialists specializes in treating mental health conditions with these techniques. Schedule an appointment with us today. We can help.
