Stress and anxiety can permeate at the most inconvenient of times. In our fastpaced society, most certainly don’t have time to add one more thing to a mounting list of tasks. Days are filled with a list of things to get done. It can be hard to focus on the here and now as we orient to what is coming next. The next appointment. The next meeting.
Finish this work today. Get home on time. Get dinner done and the kids to bed. Try to disconnect from it all in time to get some meaningful rest. Lie awake thinking about tomorrow’s stressful to-do list. Sound familiar?
We can’t ignore our responsibilities, and finding mental balance in a jam-packed day is hard. For some, that lack of balance can lead to unhealthy coping mechanisms like increased substance use, irritability, lack of focus or sleep, or even “checking out” a little.
There are techniques that can help us to take a little more control of the autopilot and step into the driver’s seat of making decisions that allow us to work toward our goals. The first step is mindfulness.
The American Psychological Association (APA) defines mindfulness as an “awareness of one’s internal states and surroundings”. This practice, originally stemming from Buddhism, helps us to re-engage in the present world around us and observe our feelings, thoughts and experiences which can be a stepping stone for emotional-regulation.
Evidence-based practices show that the simple act of mindfulness can have a profound impact on reducing stress and promote several health benefits for the brain and mind. Let’s try some!
One of the most popular practices, called the 5-4-3-2-1 technique, incorporates the five senses to bring awareness to the present moment. Be sure to practice this method in a non-judgmental manner, meaning there are no right or wrong answers. Take your time to consider each prompt without rushing. The goal is simply to connect your senses to the present to the best of your ability. Here is one way to practice this technique: Start by naming aloud or silently to yourself five things you can see with your eyes right now.
Name four things you can feel with your body right now. Consider sensations or tangible objects.
Name three things you can hear with your ears right now, including things you may have tuned out.
Name two things you smell with your nose right now.
Lastly, name one thing you can taste with your mouth right now.
Another well-known mindfulness practice is to regulate your breathing, which helps to engage the body’s nervous system with the present moment. There are many ways to practice breath work so it is important to find the way this will work best for you individually. Here is one way to practice this technique: Start by simply noticing your breathing. Consider its depth and pace. Perhaps it is short, quick, and pressured.
Perhaps it is long, lengthy, and lethargic. Now try to even your breathing out for a few counts. You may consider a count to 4 for example. Change the counts to what feels comfortable to your body.
Breathe in through your nose and out through your mouth if you are able.
Observe the world around you and yourself lightly and non-judgmentally.
Do this for anywhere from 30 seconds to a few minutes, so long as it feels comfortable.
If you found these practices helpful, consider looking for additional ways to incorporate them into your day through online resources or apps, books on mindfulness meditation or even a Mindfulness Based Stress Reduction therapy program by a trained clinician. Take care!
Sara Camilleri is a Licensed Clinical Social Worker in the state of Michigan. She has been in practice for over 11 years working in both the public and private mental health sectors. She has had the honor of serving several different communities including those living with developmental disabilities, anxiety, stress, depression and much more. She is a proud member of the National Association of Social Workers. She works with adults from a variety of backgrounds in her telehealth-based practice Sand River Therapy. For more information about her, please visit www.sandrivertherapy.
com
