Staying mindful in stressful times (2017)

Staying mindful in stressful times

Life can get hard when our routines are forced to change due to unexpected circumstances. Recently, most individuals have experienced a significant change in their everyday customs and must stay at home as much as possible. This change has most likely caused some sort of stress to you, your family, or your friends. Setting aside time during your day to practice mindful skills or techniques can increase your productivity and decrease stress, overall, making your day more positive.

What is Mindfulness?

Mindfulness is a mental state of full awareness and full acceptance of the present moment. Two key components of mindfulness are awareness and acceptance. When we are aware, we recognize the thoughts, feelings, sensations and surroundings that one may experience in a specific moment. When we practice acceptance, we are not passing judgment on those thoughts, feelings, sensations and surroundings.

Mindfulness has shown to affect our body and mind by:
 

These factors can help to improve a person’s overall wellbeing. They can create an enhanced sense of self-awareness and a better ability to cope with difficult situations, which helps to decrease stress.

How Can You Practice Mindfulness?

Mindfulness can be experienced both formally and informally.

• Formal mindfulness involves dedicating time to practice mindfulness techniques and skills. Examples of these techniques and skills can include:
  • mental focus practice: meditations, reflections, goal setting, visualizations, contemplations, intention setting
  • exercise: yoga, running, swimming, tai chi, walking, gardening
  • breathing techniques: taking deep inhales and exhales, timing your inhales and exhales to a specific rhythm to help increase relaxation or become more aware
• Informal mindfulness happens when you maintain a mindful mental state during everyday activities. The more you practice formally, the easier it is to bring informal practices into your life. Examples of informal mindful practices can include:
  • Mindful Eating: paying attention to what you are eating, thinking about where the food came from, recognizing the smell/taste/texture you are experiencing, taking your time as you eat (try putting your fork or spoon down in between bites to slow yourself down)
  • Mindful Listening/Communicating: focusing on the conversation you are in, pay attention to physical cues and body language that someone may be giving, try asking open-ended questions instead of shutting the conversation down, avoid talking about yourself or your own experiences
  • Mindful Walking: look at your surroundings and appreciate where you are, as you walk, notice how your body moves (How do your feet and legs feel? Do you feel balanced and supported?). Become aware of any sounds you may hear in your environment.

Let’s Practice!

Below are three examples of activities you can practice to become more mindful. Fortunately, mindfulness practices can be useful for all ages. If you’re at home with a family member or roommate, try to do these activities together!

Breath Counting: breathing techniques can relax the mind and body. Try this technique to increase mental focus and body relaxation. Sit in a chair, on shins or cross-legged with back straight and shoulders down and relaxed.

• Inhale through the nose and as you exhale through the nose with mouth closed, count “one” to yourself
• Inhale again and the next time you exhale, count “two” and continue the cycle counting up to “five.”
• Then begin a new cycle, counting “one” on the exhalation and again counting up to “five” with each out-breath
• Practice three full cycles of counting your exhales to five and then beginning back at one.

5 Senses Experience: For this activity, you will be prompted to recognize and become more aware of your senses. You can do this activity anywhere, but it is always nice to get some fresh air if that is available to you. It is suggested that you complete this activity outside, if possible. Sit in a comfortable position take a few deep breaths before moving through each prompt. Try to mindfully experience each sense. Notice the following in the present moment:

• Five things that you can see (try to find new things that you may have never noticed before)
• Four things that you can feel
• Three things that you can hear
• Two things that you can smell
• One thing that you can taste

Mental Focus Reflection: Get into a comfortable, quiet space and take a few deep breaths in and out to relax your mind and body. Once relaxed, ask yourself the following questions and contemplate your responses. Try to reflect on how you feel (pay attention to your emotions, physical feelings, surroundings, and thoughts). Give yourself at least one minute per question. Continue focusing on your breath and stay relaxed as you move through each question.

• Did your mind wander during any of the activities? If so, what were you thinking of instead? Could you get your mind back on the task?
• Did you notice anything new about yourself?
• Did you notice anything new about your surroundings?
• What physical sensations did you feel?
• What thoughts did you experience?
• Would you practice any of these activities again?

GEM: Get Experience in Mindfulness Program

University of Delaware Cooperative Extension offers GEM (Get Experience in Mindfulness) as a program. You can learn more techniques and skills to further your mindfulness journey.

We invite you to learn more!