Mindfulness Can Help with Everyday Stress
To practice mindfulness, you must pay attention. It might sound simple, but in our fast-paced society, being engaged in the present moment, on purpose and non-judgmentally, can be a challenge.
Dr. Timothy Riley, assistant professor and associate vice chair for wellness in the Department of Family and Community Medicine at Penn State Health, said when we focus on what is happening right now, we notice things we might otherwise miss.
“Being aware of physical sensations, thoughts and emotions — both pleasant and unpleasant — can help us choose how to respond, rather than simply react,” he said.
Our genetic makeup, environment, how we were raised and the situations in which we find ourselves all influence how we approach life. Sometimes, our automatic reactions are spot on. In other cases, they are not the best course of action.
“You walk by Starbucks, see a cookie and you have an emotional response,” Riley said. “You want the cookie. Then may come guilt for wanting a cookie.”
In mindfulness practice, you notice the cookie, you notice your emotional draw and you let it be there, without judgment. “It puts you in this observer stance where we can witness what is happening without getting wrapped up in it,” he said. “It gives you a bit of space.”
The separation can help you make a decision about whether choosing the cookie is wise and what you really want right now.
Thousands of studies have been done on how mindfulness and related interventions can help reduce stress and common chronic health problems, such as anxiety, depression, pain and high blood pressure.
“Being focused on the present moment has a number of positive effects on our everyday life,” Riley said. “Usually, whatever is happening right now isn’t really that bad, and realizing that can put us in a more positive frame of mind. Then, our next interaction is better.”
Mindfulness has also been shown to enhance activity in the prefrontal cortex — the part of the brain that helps tame our inner toddler who wants to scream, yell, cry, hit or throw a fit.
“The more we practice mindfulness, the more we are flexing this muscle of emotional regulation,” Riley said. “When automatic emotions come up, we can choose whether or not to engage them.”
Close your eyes and follow these steps for simple focused breathing. Repeat this at least five times:
- Take in a deep breath in while silently counting to five.
- Hold that breath for a count of five.
- Exhale that breath for a count of five.
- After exhaling, hold your breath for a count of five.
- To conclude, bring your awareness back into your mind and take inventory of the thoughts going through your mind. Just notice them. Don’t get absorbed in any of them. Take three deep breaths to empty out any stressful thoughts.