Have you ever felt overwhelmed by your to-do list for the day? Your workload perhaps? Or have you ever found yourself lying awake at night running through the endless mountain of tasks you need to accomplish? It can be a lot. As Little Orphan Annie sang, “It’s a hard knock life for us!”
Stress is an inevitable part of life. Daily we face triggers from our work, home life, relationships – you name it. Stress is such a fixture in our lives that our bodies are equipped to navigate stress very practically. On an emotional and mental level, however, how we deal with stress is based on our understanding of it as well as the tools we have to work with.
Mindfulness: What is it?
One such way is the use of mindfulness techniques to relieve you of the effects of distress. When you hear the term mindfulness, what do you think of? Do you picture yourself sitting cross-legged, eyes closed and humming? Or perhaps you envision yourself sitting by a babbling river taking slow, deep breaths while focusing on the sounds around you?
Whatever you may have imagined mindfulness to be, one thing’s for sure; mindfulness helps to lessen stress and allows you the clarity needed to recover and shift from a distressed state of mind back to your emotional baseline. But how does this work?
The Science Behind Stress and Mindfulness
When our bodies enter a stressed state, our brains are flooded with hormones that can cause changes in the body like rapid breathing, tension and hyper-vigilance. These symptoms help prepare us for escaping the danger our body senses or make us more aware of a perceived threat.
When the threat passes the parasympathetic nervous system slows down the reactions and brings your body back to its baseline. However, if your body is constantly going into a stressed state and is not given time to recover you become at risk for chronic stress and the damage that does to your body. This damage can look like a persistent state of tension, high blood pressure, weakened immunity, headaches, obesity, depression and a host of other serious health issues.
So how does mindfulness help? Here’s how; mindfulness practices allow you to learn how to respond healthily to challenges and stressors. Through mindful meditation and exercises, you can calm an overactive stress-alert system. Mindfulness also helps you to become less reactive and teaches you how to respond to stressors in a healthier way.
Sounds great right?
3 Simple Mindfulness Practices to Try
Now that we have a clearer understanding of what mindfulness is, here are some ways to intentionally integrate it into your everyday life:
- Breathing exercise: Deep breathing, slowly and intentionally, can help to lessen the tension you may feel in your body from stress and calm your nervous system. Taking a minute or two to practice this technique at different intervals throughout your day can keep you calmer and help you approach stressors with more clarity.
- Going for nature walks: Nature is God’s gift to us and spending time outside in a natural environment can help regulate your nervous system, calm your body and mind and help you be settled mentally. Going for evening walks or going to a nice natural spot to unwind for the weekend is a great way to integrate nature into your stress relief toolkit.
- Give yourself grace: This is a big deal. Being understanding, kind and patient with yourself, in the same way you would for a loved one who was struggling, can help you work through stressful moments better. Rather than playing the role of your harshest critic, take time to understand your stress responses, see them for what they are and work on getting through them as quickly and skilfully as you can.
Stress is a part of life but it doesn’t have to control your life. By practising mindfulness, you can train your body and mind to respond to stress in a healthier and more balanced way. Whatever method you choose, know that small mindful practices can make a big difference to your well-being.
So! What mindful practices will you try first? Let me know in the comments! And if you’re looking for more support in managing stress and improving your mental well-being, let’s connect.
Take care!
Paula-Kaye Taylor is a passionate mental health advocate with over six years of experience. With a degree in Psychology and mental health coaching certifications from the American Association of Christian Counselors, she is dedicated to helping others navigate their mental wellness.
As a mental health coach, speaker, and workshop facilitator, Paula-Kaye has shared her insights on platforms like Talk Up Yout, Love 101, and The Gleaner. She is also the author of Journey, a poetry anthology inspired by her mental health journey.
Connect with her on Instagram @tss_coaching or on YouTube at The Stilled Soul.