Mindfulness: 5 Hacks For Anxiety You Can Hide In Public Or At Work
Meditation, exercise and talking to a therapist are a few popular strategies to manage anxiety, but they are not overly discreet or simple to do in a pinch, like at a massive family function or before a workout demonstration. That is where small mindfulness activities can arrive in.
The technique, which entails re-focusing your perceptions, can relieve anxiety or even depression. The U.K.'s National Health Service says, "Paying more attention into the present moment -- to your thoughts and feelings, and to the world about you -- can improve your mental wellbeing" That is both in the short-term, with small exercises, and at the long run, when working at becoming more mindful on a daily basis. How can you do it? By "reconnecting with our own bodies and the sensations they experience," whether it is via sounds, physical sensations, smells or whatever else.
A writer for your Foundation for a Mindful Society says when someone is having a panic attack, for instance, taking some deep breaths and paying attention to each of those senses can "create some distance from nervous, repetitive thoughts" The key, however, is simply enjoying the sensations -- like setting a carpet with your fingers or distinguishing a smell in the air -- rather than thinking profoundly about them: "See whether you're able to explain them without even considering whether you like or dislike the sensations."
Research suggests that mindfulness, a practice linked to ancient Buddhism, is as useful as cognitive behavioral treatment, which entails talking about negative thoughts. One psychiatrist at the Middle for Anxiety and Traumatic Stress Disorders, Dr. Elizabeth Hoge, explained to Harvard Health Publications that in people with anxiety, certain distracting thoughts have a Whole Lot of power. "Mindfulness teaches you to realize, 'Oh, there's that idea again. I have been here before. But it's just that -- a thought, rather than part of my core self"
With this notion of mindfulness by the professionals, below are a few discreet ways to use your different perceptions to practice mindfulness when you're around other men and women.
To feel something with a new or different feel, try holding a small stone on your palm and rubbing your fingers across it when you feel stressed. If your hand is under a table or on your pocket, then you may even turn over the stone on your palm, once for every inhalation or exhalation.
A means to become conscious of the sights around you will be to count the amount of different colors on your immediate area or see a sign hanging nearby.
Turning on a quick tune along with your earphones may bring your attention to a sense of hearing, as may listening to your surroundings and seeking to recognize the quietest and loudest noises you hear.
Taste and odor
Picking up a hot cup of java or some other fresh drink could bring focus on both taste and odor. Insert touch to the mix by focusing on how the liquid feels entering your mouth, down your neck and into your gut.
The Entire body
Without doing any cardio in the gym, 1 way to leverage physical motion for mindfulness is to just walk into some other place at work or in a family get-together, like the toilet -- even if you don't have to use a bathroom. Insert odor and touch by washing your hands with soap and then drying them off.