Tips For Everyday Mindfulness And Self-Reflection From SSM Health

From the SSM Health St. Clare Hospital - Fenton:

October 6, 2020

It’s no secret that Americans live in a culture that champions busyness. As a society, we value busyness as something that elevates our status and allows us to seek out opportunities to fill our calendars and emphasize how “in-demand” our time is to others, according to the Harvard Business Review.

While this lifestyle may have the desired effects of looking good in front of friends or snagging a promotion, it can also have negative effects on our mental and physical health. Research shows such busyness not only effects our stress levels, self-esteem and relationships with others, but it also has physical side effects, including but not limited to inflammation, insomnia, headaches, muscle pain, fatigue, compromised immune system, digestion issues and cardiovascular disease.

Although it’s true that everyone will go through busy periods whether they seek them or not, there are ways that we can balance them out through mindfulness – the practice of focusing intentionally on the present moment.

“We tend to have constant chatter in our minds that draws our thoughts to the past and to the future,” said Lanette Long, a licensed professional counselor with SSM Health in Oklahoma. “While it can be very beneficial if we’re able to isolate ourselves in solitude for the meaningful reflection and quieting of the mind that we often think of when we hear the word ‘meditation,’ simply being intentional and using a few simple techniques can help us be mindful anytime, anywhere we need it throughout the day.”

Mindfulness activities can include deep breathing, meditation, observing and reflecting intentionally on something important to you, listening to music, mindful walking, and mindful eating. It can include any activity, as long as that activity is your anchor to the present.

If, like many, you’re in the cycle of always being on the go, start with simple activities that you can incorporate into your day to help ease into the practice of mindfulness. Some activities that take little to no time include:

• Set a timer for at least once a day to close your eyes and breathe deeply in through your nose and slowly out through your mouth; count four full seconds for each inhalation and exhalation, holding four seconds between them both
• When the phone rings, stop and take a deep breath before you answer it
• Every time you look at your watch, acknowledge the time and then become aware of your breathing. Take two to three deep breaths
• When you stop at a red light, let that be your cue to take two to three deep breaths
• Deliberately prolong feelings of happiness; this will increase dopamine and your ability to stay focused

Try to avoid these barriers to being present:

• Multitasking
• Saying or believing you don’t have time for mindfulness and therefore not making it a habit
• Worrying about what “might happen” in the future with an attachment or aversion to the outcome
• Replaying past events in your life with judgment of self or others
• Diving into social media and other technology, numbing your senses and avoiding focus on the present

“At SSM Health, we often talk about the healing power of presence, which, among other things, refers to the positive impacts that come from a strong relationship between patients and their caregivers,” Long said. “Being present with ourselves through mindfulness can often be just as healing.”

SSM Health is one of the largest behavioral health providers in the states where we operate, serving patients of all ages and backgrounds. View the behavioral health programs offered in your region.

This press release was produced by the SSM Health St. Clare Hospital - Fenton. The views expressed are the author's own.