With no end to the amount of dreadful global news, you probably struggle to find daily relief during times of stress. Especially for women juggling the many responsibilities of spouse, caretaker, and leader which can put added weight on top. But, mindfulness can be the moment of peace that helps you conquer today better than yesterday. Here are some ways to incorporate mindfulness in your daily life and how to center yourself during stressful times.
What is Mindfulness?
While you might be familiar with the word, “mindfulness,” the Mayo Clinic provides a more concrete definition. Mindfulness is “a type of meditation in which you focus on being intensely aware of what you’re sensing and feeling in the moment, without interpretation or judgment.”
Feeling in the moment is probably not the first thing you think of in times of stress. But, it is a way to build healthy coping mechanisms that help you prepare for the next step. While mindfulness is not a magic formula, it can give you relief during stressful periods.
Daily Mindfulness Practices
1. Meditate
Whether sitting, lying, or walking meditation, focus on your thoughts and breathing to help find a quiet moment. You can repeat a soothing mantra to yourself, try breathing exercises, or listen to a guide during your meditation. It can take time to accept the thoughts that pop up, so remember to be kind to yourself as this is a new healthy habit you are building.
2. Adapting Mindful Habits
Adding mindfulness to your busy schedule might seem impossible, but consider how five minutes of your day could make a difference after a week or a month. Mindfulness does not have to start as a full-out routine. Try small acts such as sitting in your office for five minutes before a meeting to breathe or focus on the smell and taste of your coffee before the kids wake up. Find what works for you and gradually adapt the practices you like as daily habits.
3. Limit Multitasking
Your lengthy to-do list can be a large source of stress and, while organizing your tasks is important, it’s best to avoid becoming overly ambitious. Take time to figure out what is too much and what is not enough. Eventually, you will find yourself knowing how much work you can say yes to and how much will leave you burnt out.
4. Family Mindfulness
Being mindful doesn’t have to be a solo practice. Including your family can help you understand each other better and strengthen relationships. Find a time when everyone can be together, present, and aware. For example, driving your kid home from school can be a moment to practice gratitude together. Learn more about family mindfulness from the Child Mind Institute here.
5. Love and Accept Yourself
Practice loving yourself the same way you would love a good friend or family member. Wear an outfit that makes you feel super confident. Treat yourself to something nice. Do the things you know you love. Simple actions of self-care and appreciation daily can make you more aware of yourself and your needs.
Centering Yourself During Stress
It is okay to feel negative emotions and become overwhelmed. Denying your feelings can add to your stress rather than help. Mindfulness is about accepting without judgment. The following activities will help calm yourself when emotions become overwhelming.
1. Sensory Distractions
Sometimes a physical sensation can distract our minds from overwhelming emotions. This could be holding ice cubes, eating sour candy, tensing and relaxing a specific muscle, or focusing on your breathing.
2. Calming Activity
Taking your mind off something can mean focusing on a mundane and calm activity. Make a meal or snack and focus on how your body reacts to the food. Listen to your favorite music for a lyric or sound you might not have heard before. Coloring is a popular task many gravitate toward as it is family-friendly.
3. Compassion for Yourself and Others
When you are in a stressful situation, your emotions can get the better of you. You can say things you do not mean or suddenly burst into tears at the slightest inconvenience. Remember to be compassionate towards others and yourself. Empathy is a key role in mindfulness as a small act of kindness can go a long way.
4. Acknowledging Negative Inner Narratives
If you leap to conclusions and spiral downward with “what if” sentences, you could worsen your anxiety. For example, you might be anxious about reading distressing news and the uncertainty of a situation. Recognize the difference between what is happening and what your mind tells you is happening. Separating them will not be easy. But the more you practice, the easier it will become.
Patricia Peyton on Harnessing Physical Intelligence to Combat Stress
Physical Intelligence is the ability to cultivate an awareness of how our body impacts our mental health. For instance, stress can increase your cortisol levels, which triggers a “fight or flight’ response. As you learn more about your physical intelligence, you can create a positive relationship between your mind and body, actively working with your physiology.
Patricia (Pat) Peyton is the co-author of an award-winning guide titled, “Physical Intelligence: Harness your Body’s Untapped Intelligence to Achieve More, Stress Less and Live More Happily.” The book offers effective techniques for busy schedules, useful tips, and stories from leaders who developed their physical intelligence.
Together, physical intelligence and mindfulness enable us to maintain balance, resilience, and a sense of inner peace even in the most trying times. By embracing these practices, we can cultivate a more harmonious relationship with ourselves, leading to a healthier, more fulfilled life.
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