“The past is already gone, the future is not yet here. There’s only one moment for you to live.” -Buddha
It has been said that depression results from repeated thoughts and feelings of sadness and regret over the past, while anxiety results from repeated fearful thoughts and feelings of the future. Frequently people with depression and/or anxiety alternate between thoughts and feelings of the past and the future; which prevents them from being in the present moment. Mindfulness teaches us how to feel calm and content by staying in the present moment. Mindfulness can be achieved by nonjudgmental observing our present feelings, thoughts, and environment as without accepting or acting upon them. Being mindful improves our stress responses by encouraging us to reflect, not just react. Using mindfulness raises our awareness of our emotions, increases our ability to experience, process and accept our emotions and see other peoples’ *differing* perspectives.
Many people come into therapy with unhealthy coping skills for depression and anxiety. For example, some people may overeat unhealthy food to “numb” their anxiety or depression, which may help in the moment, but is quickly replaced with shame and guilt, which then leads to increased anxiety and depression. This is another area mindfulness can be effective. You could eat your meal on auto pilot *followed by a second meal because it was very quickly eaten and you are not yet full* or take a little time to engage all your 5 senses, eating the meal slowly. Most likely, you will feel your meal is more enjoyable and you will eat only one meal.
Here are 3 tips for practicing Mindfulness Daily
- Connect to your senses.
Focus on your breathing; engage all five senses in describing your environment in detail. Reproduce a picture of your environment in your mind.
2. Meditate in the morning.
Using deep breathing techniques, meditation can manifest happy intentions; create conditions for peace; affirm positive traits of self and others; view any weaknesses of self and others with compassion; experience a non-judgmental attitude of self and others; hold space for an open heart; and intend for words and actions to be led by kindness, compassion, forgiveness and encouragement.
3. Create a Gratitude List
First thing each morning or last thing before you go to sleep *or both* reflect on 5 positive things you are grateful for that day.
Mindfulness is not something that can be achieved in a week but after using it consistently each day you will start to see benefits. Breaking the habit of excessive thinking can be difficult to overcome, but all negative habits can be changed and replaced with positive habits.
Stay safe!
Tara Altman, LCSW, 5/8/2020