Most of us – if not all of us – can relate to feeling stressed out and overwhelmed at times. Specifically, in today’s fast-paced, often confusing, ever-changing world, we often struggle to focus and process our surroundings, thoughts, and feelings. So, what’s one way to help ground ourselves in the midst of an overwhelming situation?
Research has shown that practicing mindfulness can be an effective way to deal with stress. It’s a “buzzword” for sure – but what exactly IS mindfulness? Let’s break it down.
Mindfulness is, in essence, the ability to be fully present. Mindfulness is being aware of our surroundings, thoughts, feelings, and circumstances, as well as not being overly reactive or making rash decisions. Mindfulness is one of the best uses of our time for a number of reasons. For stress or anxiety that’s common – and even normal – mindfulness can be an excellent way to calm our nervous systems and racing brains. For depression, mindfulness can help us to focus on gratitude and managing difficult emotions to bring about a more peaceful state. And for addiction, mindfulness can help us manage urges and make more rational decisions.
Mindfulness is especially important for kids and teens to practice, as they face a wealth of challenges in today’s world – particularly if they struggle with substance use. There are many ways to practice mindfulness. There’s meditation. There’s yoga. There’s “mindful walking.” There’s deep breathing. There are guided apps and mindful books and podcasts. (Try the apps “Headspace” or “Calm” – they both have limited free features and trial subscriptions!) Try journaling, or making a list of things you’re grateful for. Being “mindful” for even ten minutes a day is a good start.
Ever heard of “urge surfing” for managing unwanted behaviors? It’s a form of mindfulness! Particularly helpful for teens with addiction struggles of any kind – substances, food, cravings – urge surfing helps put space between the urge and fulfilling that urge in an unhealthy way. It’s about becoming aware of triggers and managing them by “riding” the wave of intense or uncomfortable cravings – or feelings. Eventually, if you stay at the top of the wave, it will crest, and the urge will subside.
Sound difficult? It may seem like a struggle to start practicing mindfulness, or you may have doubts on how helpful it can be. But again, ten minutes a day is a place to start, and it’s also a good idea to make it fun – tailor your mindfulness activities to your interests and abilities. If you enjoy exercise, take a long walk at a park, and focus on the five senses as you stroll. If you enjoy reading, download a book on mindfulness.
If you’re interested in learning more about incorporating mindfulness into your day, check out our Instagram and Facebook pages for some tips + tricks: @thewillowcenter .
-Written by Corey Brackney, LMFTA
