What Is Mindfulness?

Mindfulness is the practice of becoming more fully aware of the present moment-nonjudgmentally and completely-rather than dwelling in the past or projecting into the future. It generally involves a heightened awareness of sensory stimuli (noticing your breathing, feeling the sensations of your body, etc.) and being “in the now.”

How Do You Know?

Some signs that practicing mindfulness might be beneficial in your life include: anxiety, depression, stress, overeating, self-compassion, negative emotions, and relationships with others not as close or as strong as you would like

• Consider giving it a try if:
• You are struggling with feelings of anxiety or depression
• Feel stressed
• Struggles with overeating
• Focus on negative emotions

Stress Management

Mindfulness has been found to be helpful with daily stresses as well as more serious stresses experienced by those with a chronic or life-threatening illness

Potential Pitfalls

Some possible pitfalls include increased anxiety or depression, increased stress levels, more physical and somatic complaints, and worsened mental health

• It is important to note that context can play an important role in outcomes
• Mindfulness used in a therapeutic setting and led by a trained professional may be more likely to produce desirable results
• Other pitfalls to watch for include expecting a quick-fix or thinking that mindfulness is a cure-all

History of Mindfulness

First popularized in the East thousands of years ago by Hindu and Buddhist traditions

• More recently, mindfulness has been combined with cognitive therapy in treatments aimed at reducing stress, anxiety, and depression
• The practice continues to grow in popularity as research shows the many health benefits

Depression

One study showed that people who experienced residual depressive symptoms following a depressive episode experienced a decrease in symptoms and ruminations following a mindfulness-based intervention, with further gains a month later.

How to Practice

Pay attention

• Take the time to notice things in the world around you, including your own feelings, senses, and thoughts.
• Focus on the moment
• Try mindfulness meditation
• Other ways to ease into mindfulness include gardening, listening to music, and cleaning the house.

Relationship Issues

One study found that people who exhibited greater mindfulness as a personality trait tended to enjoy greater satisfaction in relationships and deal with relationship stress more constructively

• The research also found that those who employ mindfulness have a lower stress response during the conflict and that the state of mindfulness was associated with better communication during conflicts

Mindfulness Tips

Try an app

• Practice focusing on one thing at a time
• Go for a walk
• Be kind to yourself
• Mindfulness is about accepting yourself and treating yourself with compassion
• Show yourself the same compassion and understanding that you would to a close friend

Impact of Mindfulness

As Eastern practices gain popularity in the West, mindfulness has been paired with cognitive therapy

• Research shows promising results in a number of different areas
• Practicing mindfulness, mindfulness-based cognitive therapy (MBCT), and mindfulness- based stress reduction (MBSR) have all been found to be helpful with the following concerns

Anxiety Disorders

People with anxiety disorders, including generalized anxiety disorder (GAD), may experience significant reductions in anxiety and depressive symptoms after a mindfulness-based intervention.

• Mindfulness can also be used to decrease anxiety over the future by providing a break from stressful thoughts and allowing you to take a mental break and gain perspective, among other things.

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