Stressbusters

What is Mindfulness and how can it help me?

Mindfulness is a way to relax, and a technique to reduce stress before it becomes overwhelming.

Stress can be a reaction to any situation. Things like thinking about past negative experiences, things that might happen in the future, or a combination. When stressful thoughts and emotions become overwhelming, a person may react strongly in some way. They might react by getting numb, or angry, or sad, or another emotion. Sometimes there are so many emotions, it's tough to separate them.

Mindfulness may help prevent a stress overload and separate emotions so they are not overwhelming.

Mindfulness can:

• help a person focus, so they are in control of their emotions instead of their emotions being in control of the person
• be done in any situation, at any time, inside or outside

Mindfulness includes:

• being aware of a situation, but not letting their emotions be in control
• choosing to calmly focus on the present moment instead of the future or past
• replacing reacting with being aware of what's going on and any emotions involved

You can practice mindfulness in as little as five minutes or as long as you like. Below are several videos that can help guide you.

(Please note ads may play before videos begin. All videos, photos, etc. are copyright to their respective owners)

Basic Mindfulness Exercise (1 - 5 minutes)

If you do not want to watch a video, try following along with the exercise below.

Focus on the present moment by using your senses. This may help clear a person's head and makes the brain be aware of what is going on right now instead of the past/future. This type of focus is called grounding. Grounding may help people stay in the present moment. Plus, it may help process emotions and reduce feeling overwhelmed.

Let's start.

1. Sight: Using your sense of sight, focus on 5 things you can see.
2. Touch: Using your sense of touch, focus on how 4 things feel physically.
   • Your choice: you can move around a little or stay in one spot, whatever you're comfortable with. Try to touch things within reach.
   • Examples: Something you're focusing on can be whatever you're standing or sitting on (floor, furniture, etc.). Be aware of how firm or soft it is.
3. Hear: Using your sense of hearing, focus on 3 sounds around you.
   • Optional: You can list the sounds you hear and focus on your own voice.
4. Smell: Using your sense of smell, focus on 2 things you can smell. Breathe as deeply as you're comfortable with.
5. Feel: Name 1 emotion you are feeling.

Great job! You can now practice mindfulness anywhere at any time.