Five Mindfulness Practices to Help Reduce Stress and Anxiety
Mindfulness is something that we can all practice and incorporate in our daily lives. When we practice mindfulness, we are creating space to bring awareness to the present moment through our thoughts, feelings and sensations without judgment. Practicing mindfulness can be a helpful strategy to utilize when faced with stress, anxiety and frustration. It can be challenging to start and beginning with something small can make it feel more attainable.
1. Breath and body
You can start with finding a comfortable space while sitting or laying down. Practice focusing on your breath by inhaling slowly through your nose, holding, and exhaling out through your mouth. You can also close your eyes or keep them open. While breathing, pay attention to the sensations in your body by scanning from your head down to your toes. If you notice any thoughts come in, acknowledge them without judgment and return your attention to your breath.
2. Senses
One strategy I love to recommend to others is using our five senses to practice mindfulness since it forces you to slow down and shift your attention to the present moment. It is simple and can be used just about anywhere. First, look around the space you are in and identify five things you can see and describe the colors, details, etc. in your head. Next, identify four things you can feel and describe the texture, weight, etc. Third, identify three things you can hear and pay attention to the sounds that you usually tune out. For example, it can be the distant cars passing outside or the fan in a room you are in. The last two might not be as available as the other senses but can be used if appropriate. For smell, you can choose two things that have scent like a candle or maybe the clothes you are wearing smell like laundry. Lastly, choose a food or drink to taste while paying attention to the flavor, texture, etc.
3. Mindful walking or stretching
Walking is an automatic process that often does not require conscious effort. When practicing mindful walking, try paying attention to how your steps feel on the ground while taking in the sights and sounds. With stretching, you can focus on how different areas in your body feel and match your breath with movement. Focus on inhaling with one movement and exhaling as you release it. Notice if there is any tension or tightness that you are carrying in your body.
4. Journal
When you journal, you are stopping to reflect on moments in your life or experiences. Journaling can support you with processing recent or past events that you might be storing in your body or headspace. It is important to remember that journaling does not have to look a certain way and you can journal as consistently as you want. Sometimes journaling can be helpful to identify positives and practice gratitude and other times it can support expressing negative experiences and thoughts. During and after journaling, check in with how you are feeling and if it is serving you in those moments.
5. Do what you love
Whether it is art, baking, reading or yoga think about what you brings you joy and if you have been able to make time for it recently. Having expressive outlets that stem from passion can reinforce you to be present in the here and now. You can also try to challenge yourself in these areas to promote personal growth.
If you’re interested in starting mindful therapy for stress or anxiety concerns, I am here to answer any questions you might have to ease the process. You can reach me at (410) 936-4096 or via email: mandy@mindfultherapycollective.com.
Please note: This blog post is intended for educational purposes and is meant to complement mental health services. It is not a substitute for therapy.