Everyday demands can bring on stress and anxiety, from work, to school, or showing up for others. Feeling overwhelmed with deadlines, pressure, or worry can take a toll on mood, self-esteem, focus, and mental or physical wellbeing. Some stressors may be unavoidable, but developing a stress reduction plan can make it more manageable.
Mindfulness is the practice of observing the present moment without judgement. By bringing awareness to internal and external experiences, one can notice their thoughts, sensations, emotions, reactions, and the world around them. This skill can help interrupt negative thoughts, redirect how to navigate stressful situations, shift what one pays attention to, and build resiliency. Here are three ways that mindfulness can be practiced.
Guided mindfulness meditation
A guided mindfulness meditation involves a teacher providing step by step instructions. This can include suggestions on how to begin by sitting in a comfortable position and bringing awareness to your breathing. Mindfulness recognizes the mind’s natural tendency to wander and gives room to observe this pattern with curiosity. Through regular practice, participants can learn to observe internal and external experiences. They may wish to slow down their reactions to stress, be able to handle upsetting situations, feel less critical of themselves, or generally be able to relax more.
Visualization
Visualization encourages participants to imagine themselves participating in a potential scenario. The practice is often led by an instructor who helps the participant imagine themselves succeeding. The imagined situation may be relevant to the participant’s life and may be related to an event they are stressed or worried about completing. The guide may suggest the participant imagine themselves approaching, addressing, and overcoming challenges as well as achievable steps from start to finish. The individual may imagine themselves solving problems or taking action rather than avoid the problem. This technique can be helpful for students, employees, athletes, or anyone dealing with doubt or pressure to succeed.
Progressive Muscle Relaxation
Muscle tension can develop from clenching or tensing up parts of the body when worrying or experiencing stress. Progressive muscle relaxation is a technique that intends to release tension from the body. Participants are guided through a relaxation sequence and are encouraged to briefly tighten and contract the muscles in a particular part of the body and then relax the muscle entirely. One area is focused on at a time, gradually tightening and relaxing the muscles throughout the body.
These strategies along with others, can be part of a stress reduction plan. Practicing mindfulness can help individuals face uncomfortable emotions and stress, increase self-compassion, and feel more prepared to manage life’s ups and downs.