Many of us can feel unsettled and distracted in our daily lives. During times of elevated stress, our thoughts may begin to wander and race. Distressing and anxiety provoking thoughts left unchecked can contribute to irritability, restlessness, distractibility, disrupted sleep patterns, and compromised decision making.
Complete awareness to these thoughts in a given moment does not lend itself naturally to most of us; however, practicing mindfulness can be an easily accessed remedy for these problems.
Mindfulness can provide an opportunity to pause and redirect our thoughts to the here and now. The practice is useful for alleviating and possibly protecting us from the negative impact of wandering thoughts and pervasive anxiety. Practicing mindfulness is also a valuable skill for managing our emotions and internal conflicts and factors over which we lack control.
When practiced regularly, mindfulness can be useful with restoring a sense of balance and calm. Research has increasingly linked the practice of mindfulness with higher levels of happiness and reduced stress levels. Consider the following strategies:
- Pause: Set aside several minutes to focus on the thoughts you are having. Are your thoughts connected with the past or are they forwarding to the future and unknown? Gently redirect thoughts to the present. Notice if your thoughts are judgmental or critical. Look for opportunities to practice neutrality, kindness and compassion to self and others.
- Relaxation Breathing: Consider 2-4 breathing. Inhale slowly through your nose and slowly count to four. Then exhale slowly out your mouth slowly and count to six.
- Focus thoughts to present:Look around your immediate surroundings and notice three objects you haven’t noticed before or rarely notice. Say what the object is in your head. Then notice three colors, then three textures, then three smells.
- Adaptive thinking:Accept what you can of a situation and strive to let go of what you don’t have control over or that which has already occurred.
- Gratitude: A small amount of gratitude can go a long way. Consider a daily gratitude journal. Identify three things you are grateful for each day.
- Mindfulness Resources: Apps: Headspace; Calm; Insight Timer; YouTube: Mindful Breaks-Two Minute Re-Centering Mindfulness for De-stressing; YouTube: Five-Minute Guided Meditation by Breathe
