Can mindfulness be an effective tool for managing anxiety?
Let’s face it. We live in a fast-paced world. It is easy to feel overwhelmed by the ceaseless torrent of thoughts, responsibilities, and concerns that can leave us grappling with anxiety and stress, impacting our mental well-being.
Just as a caterpillar undergoes a profound change to become a butterfly, cultivating mindfulness allows us to navigate life's constant flux, fostering growth, resilience, and the ability to adapt gracefully to change. Nothing is fixed or permanent, all is in a constant state of flux, growth, change and decline.
Mindfulness allows us to be fully present in the moment and to engage wholeheartedly with our thoughts and feelings (including the challenging ones!) all without a hint of judgment. It's about tuning into the present moment with curiosity, an open heart, and boundless acceptance.
Of course, these are easier said than done, and there seems to be an “over-promotion” of mindfulness in recent years.
However, let me share from our own lived experience the benefits of mindfulness that we have experienced first hand:
😌Stress and Anxiety Reduction: We're all familiar with the weight of chronic stress, which can lead to anxiety and depression. But here's the silver lining: mindfulness can be a refuge in times of challenge. The 8-week research-based Mindfulness-Based Stress Reduction program, which builds on the concept mindfulness through formal and informal practices, has proven results for those grappling with stress-related symptoms (Cherry, 2022).
🧠Supercharges Memory: We all have those moments of "Where did I leave my phone?" Mindfulness can be your best friend by decreasing interference from old memories, and making room for new ones. In a 2019 study, four weeks of mindfulness training outperformed a creative writing course in boosting short-term memory (Greenberg et al., 2019).
🤝Strengthens Relationships: Can mindfulness be the secret ingredient in your relationship's recipe? A 2018 study hints that mindfulness can foster greater acceptance of your partner's quirks and imperfections. The sweet part? That acceptance is closely tied to higher levels of relationship satisfaction (Kappen et al., 2018).
Simple & Accessible Mindfulness Practices
🚶♂️Take A Walk: Slow down and savour the sensations as your feet make contact with the earth. This practice is adaptable to any walking pace. When your thoughts meander, let the feel of your feet on the ground anchor you back to the present moment.
🌬️Take a Mindful Breath: Take a moment to observe your breathing. Observe your breath, and allow yourself to be completely present with any thoughts or sensations that arise. Pay attention to the space between each inhale and exhale, and the gentle expansion of your lungs.
👂Start Listening: Dedicate a moment to truly listen to the sounds around you without the need to identify or categorize them. Just listen, soak in the unique qualities of the sounds (ie: the aircon in your room, people talking), and notice how the sounds are reaching your ears.
By embracing the present moment without judgment, there are countless ways to infuse mindfulness into your daily routine.
By weaving mindfulness into your daily life, you're embarking on a journey toward improved mental health and a life filled with fulfilment and serenity.
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References
Cherry, K. (2022). Benefits of Mindfulness. [Verywell Mind](https://www.verywellmind.com/the-benefits-of-mindfulness-5205137).
Greenberg J, Romero VL, Elkin-Frankston S, Bezdek MA, Schumacher EH, Lazar SW. (2019). Reduced interference in working memory following mindfulness training is associated with increases in hippocampal volume. Brain Imaging and Behaviour.
Kappen G, Karremans JC, Burk WJ, Buyukcan-Tetik A. (2018). On the association between mindfulness and romantic relationship satisfaction: the role of partner acceptance. Mindfulness (N Y).
