Does stress ever get the best of you? We all tend to feel frazzled some days. Since too much stress can be hard on the body and mind, it's important to find ways to cope. One way that can help: practicing mindfulness.
Simply put, mindfulness involves being present in the moment and conscious of your sensations, thoughts and feelings, according to the American Psychological Association. Mindfulness may help counter stress by helping us achieve a state of relaxation, in which the mind and body are calm.
If you want to give mindfulness a try, here are some ways to get started:
Practice slow breathing. While seated or lying down, gently rest one hand on your stomach. Slowly breathe in through your nose and out your mouth, feeling your stomach rise and fall beneath your hand until you feel relaxed.
Progressively relax your muscles. Starting with your feet and moving to your shoulder, tense and then relax one muscle group at a time. Notice how good it feels to release the tension. Beware of the sensations in your body too. Imagine your breath flowing to your feet, knees, arms and so on.
Take a mental vacation. Visualize a scene (real or imagined) that makes you feel calm. Maybe that's a favorite vacation beach or a mountain lake.
Engage in mindful exercise. Take a short walk or bike ride, focusing on the rhythm of your movements and the scenes around you.
Consider combining mindfulness with these other stress-reducers:
• Use a journal to pinpoint causes of daily stress. Jot down things you're grateful for to keep stress in perspective.
• Make time for fun, whether that's working on a hobby, watching a movie, playing a game, or doing whatever else you enjoy and makes you feel relaxed.
• Let it out. Talk about your stress—with a loved one, a friend, a spiritual advisor or your doctor.
Watson Clinic's Psychiatry department can help you successfully manage the obstacles that come from stress. To schedule an appointment, call 863-680-7385 for Dr. Joachim Benitez at Watson Clinic Main or 863-607-7522 for Dr. Kyra Munzenmaier at Watson Clinic Highlands.
Additional source: HelpGuide