The phrase that comes to mind for me when I think about stress is, ‘running around like a headless chicken!’ When we are stressed, we can find we lose our ability to be rational, strategic and considered. Mindfulness for stress management helps us notice our experience of stress so that we can be more considered in the way we respond to it.
When we have a lot on our mind and we’re spinning multiple plates, we can feel overwhelmed. Intense emotions, like stress and overwhelm, can interfere with our ability to focus and problem-solve. This means that it can be difficult to know what to prioritise and how best to manage. Things that we would normally take in our stride can feel unsurmountable. Unhelpfully, this creates further stress. Using mindfulness for stress management can help us slow down and tune into our feelings. As a result of improved self-awareness, we can often find that we are better able to manage our emotions.
What is Mindfulness?
Mindfulness is about being present and attentive to this very moment. When we are stressed, we are usually concerned about upcoming or ongoing events or situations. In doing this, we often miss out on the present moment. Have you ever found yourself in a meeting, distracted by your thoughts about an upcoming deadline or presentation, only to find at the end of the meeting you’ve paid no attention to what was said and what actions you are supposed to take?
In these situations, we unintentionally cause ourselves further stress. This is a vicious cycle we can easily fall into. When we are preoccupied with our thoughts, we don’t fully focus or concentrate on what we’re currently doing. My clients often tell me they are concerned about their memory but the problem is often with focus and concentration rather than memory. We can’t remember things we haven’t paid attention to in the first place!
How to use Mindfulness for Stress Management
Practicing mindfulness involves noticing our thoughts, feelings and experiences as they arise and gently bringing our attention back to whatever we are doing in that moment. It involves practicing an attitude of acceptance, kindness and curiosity, regardless of whether our observations are positive, negative or neutral. In our fast-paced lives, we can often function on autopilot. Mindfulness helps us bring more awareness to our experiences and actions. When we are stressed, we can tend to focus on negatives and become self-critical. Mindfulness can help us notice this through the observation of these thoughts as they arise. As soon as we are aware of something, we are in a stronger position to make changes. Mindfulness can help you to notice and reassess your situation to support you to feel less stressed about it.
Everyday Moments of Mindfulness
When we’re stressed, time becomes an extra precious resource. We can find ourselves struggling to make time for ourselves. Fortunately, mindfulness for stress management doesn’t need to involve lengthy formal practices. Every moment in our day can be an opportunity to be mindful. Here are three examples of short practices you may like to try out.
Focus on your Breath
Take a moment to get comfortable in a safe place and focus on your breathing. You might like to close your eyes to tune out from any external distractions. Focus on the sensation of breathing in and out. Notice where you feel movement in your body. Notice what it feels like to pause what you’re doing to focus on your breath. Your mind will likely drift off and want to think about other things. That’s completely normal. When it does, see if you can bring your focus back to your breathing again.
Active Listening
In conversation, make a conscious effort to really pay attention to what is being said. See if you can pay full attention to what the other person is saying. We communicate with much more than our words. Pay attention to tone of voice, facial expressions and body language. Notice how this interaction compares to others when you are distracted or preoccupied with other things.
Take a Tea Break
Making a cup of tea is one of my favourite ways to practice mindfulness because it engages so many senses. Listen to the water boiling. Watch the steam rise. Feel the texture of the tea bag. Notice the change in the colour of the water as the tea brews. Smell the aroma. Feel the temperature of the mug as you hold it. Notice the taste of your first sip. Notice how you feel as you slow down to focus on each moment of this experience.
Mindful Hobbies
If you have an interest or hobby, this can be also a great opportunity to practice mindfulness. By doing this, you’ll be allowing yourself to pay even fuller attention so something you already enjoy. For example, if you enjoy walking, try taking a new route and pay attention to what you can see and hear. Take time to notice the change in scenery, different colours, smells, sights and sounds. If you enjoy music, maybe see if you can isolate sounds or instruments in a song you enjoy.
If you’re not quite sure how to get started, there are apps like Headspace, that offer guided mindfulness practices.
Mindfulness and CBT
Cognitive Behavioural Therapy (CBT) is a psychological therapy that helps us make changes to the way we think and behave in order to improve the way we feel emotionally. Mindfulness is often used with CBT to help manage stress by combining meditation and breathing techniques with exercises that increase awareness of unhelpful thoughts and behaviours. Once we have a good awareness and understanding of these unhelpful patterns, we are able to make positive changes to reduce our stress and improve our wellbeing. Get in touch to enquire about 1:1 online CBT.
Updated April, 2024.
