Using Mindfulness to Alleviate Stress

This has become one of my favourite things to talk about because it's so relatable, and something that I find easy enough to practice.

Mindfulness is often thought of as being in a state of calm, and people often think of it as an ability to "clear your mind". Unfortunately, neither I, nor (reportedly) Zen Buddhists have this ability! What Mindfulness is is simply: to bring one's attention to the present moment.

Sounds simple enough, but try to recall the last time you were able to just be PRESENT; without thinking about work, or thinking about being in bed, or thinking about the argument you had with your spouse 2 weeks ago, or the items in your to do list that have been waiting for days to be checked off. Difficult isn't it? and that is why a lot of us tend to have unbearable stress : because we don't put our stress (problems, worries, work) down. In fact, we carry them everywhere! We bring our work with us to the beach when we are on holiday, we bring our arguments with loved ones to the meeting room, we text our boss, clients, & colleagues while we are at the spa, while we are at home with our kids, while we are out on date night. And we think we're practicing work-life balance (no!).

So how can we start being Mindful? Here are a couple of tips:

1. Practice, Practice, Practice.

The exercise I find most beneficial and easy to practice is Mindfulness of Breath. I love the idea of using my breath as an 'anchor', something that grounds me back to reality when I'm about to become swept away by my thoughts. Try this simple practice a couple of times a day to get you started. You may find it really difficult at first, but the more you practice it, the easier it gets -- and the easier it will be to apply in day-to-day settings.

2. Take 5.

Take a few 'mind breaks' throughout the day. Every time I do group sessions at the workplace, one of the most consistent feedback I've gotten is that the 5-10 minute Mindfulness practice was the first break they've had all day (I do my sessions at 6pm). Our mind needs rest. In fact, studies have shown that just a few minutes of rest during the day has been shown to greatly improve stress and the ability to sustain attention.

3. Set your intention for each day.

I think one of the most frustrating things is to hustle each day without knowing what the hustle is for. Unfortunately, hustling to pay the bills isn't a good enough reason to keep us going (not with a smile at least). So take some time to reflect on why you do what you do. What makes what you do important to you? Regardless of whether you're a politician, barista, or full time homemaker, think about what values you want to implement in your work (eg: Competence, Perseverance, Cooperation, Care). What kind of person do you want to be when you are doing this? When you look back on your career years from now, how will you want to remember yourself? When we remember why we struggle,(lets be real, the struggle is inevitable) the struggle becomes SO much more bearable, and the 'win' more rewarding.

4. Use your senses.

Immerse yourself in the things that you enjoy by using your five senses. When eating: be curious about the different flavours and textures of your meal and savour them. In the shower: feel the sensation of the water against your skin, notice the (hopefully) pleasant smell and the texture of your soap as you lather it on, bring your awareness to the sound of the water hitting against the surface of the floor. When you're with your loved ones, notice the things about them that you love: the sound of their laugh, their smile, the softness of their skin. Take the time to enjoy and appreciate the simple things we do every day.

Got any tips that you'd like to share?

As a therapist, I often use mindfulness practices to help with anxiety, stress, and depression. Let me know if you'd like to find out more.

Drop me an email at sarah.clinpsy@gmail.com