How Mindfulness Can Help With Depression & Anxiety & How To Start Practicing Daily

Mindfulness in a nutshell is about paying attention to what’s happening right now, on purpose, and without placing positive or negative judgment on the moment. Mindfulness is taking any given moment and intentionally paying close attention to any present thoughts, physical sensations, or sensory input. There is no “right” or “wrong” way to be mindful and there are many benefits to incorporating even a few minutes of mindfulness into your life daily. Research consistently shows that practicing being mindful can improve physical and emotional health including symptoms of depression and anxiety.

Some ways that mindfulness can help anxiety and depression includes:

1.     Calming the nervous system. Paying close to your breathing brings a deeper body awareness resulting in activating the body’s parasympathetic system. This will aid in creating a sense of safety, reduce physical symptoms of anxiety, lower your heart rate and muscle tension.

2.     Noticing thought patterns without getting pulled into them. When your attention is anchored in the present moment there is less mental space for catastrophic thinking or being stuck in self-criticism.

3.     Noticing emotions and improved emotional regulation.  Mindfulness can help shift from “I’m anxious” to “I’m noticing anxiety.” This small shift can reduce how overpowering emotions can feel in any given moment.

4.     Mindfulness may improve the connection between your brain’s prefrontal cortex (the region associated with decision-making) and the amygdala (the region associated with fear). This strengthened connection supports better emotion processing and helps one to stay grounded to make choices rather than reacting automatically to something occurring.  

5.     Improved concentration.

6.     Promotes stress reduction. Mindfulness can lower cortisol levels (the hormone that is responsible for managing stress). 

Building more mindfulness into your daily life can help you truly slow down and savor the here and now. Mindfulness doesn’t have to be intimidating, doesn’t require any equipment, or require long sessions to make a big impact. It’s all about small moments of attention repeated often. Below are some simple ways to get started with being more mindful and incorporating mindfulness into your already busy day to day routines.

1. One-minute breathing:

• Pause and take 5 slow breaths. Notice what it feels like to be breathing without trying to change it or judge it.

2.  5–4–3–2–1 grounding: This technique can instantly bring you into the present moment.
Notice:

• 5 things you can see

• 4 things you can feel

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

3. Body check-in: Ask yourself “What does my body feel like right now?” “What is needed for my body?”

4. Single-task something: Wash dishes, shower, or take a walk without multitasking. Notice sensations that come up during the process.

5. Mindful sipping/eating/cooking:  You can intentionally slow-down in the kitchen and notice temperature, taste, textures, smells, colors while preparing food, while eating, or drinking your favorite beverage.

6. Mindful listening: Actively listening to other people when they are talking. Oftentimes, we listen to others to respond or we get distracted with some thought that we have and want to speak prematurely. Intentionally tuning back to the other person and paying full attention can deepen your relationship with them and help you stay mindful within your relationship and communication patterns.

7. Mindful physical activity: Focus on how your body feels as the muscles are being activated.  

8. Mindful sensory awareness: Involves paying attention to your environment's sights, sounds, smells etc.

A Link in Healing Counseling is here to help you feel safe and supported at every step in your healing journey. Together, we will improve symptoms of depression and anxiety, improve your sense of safety, sense of self, and improve your ability to regulate emotions and responses through tools such as mindfulness. Together, we will explore solutions to gain emotional stability, balance, growth, and peace in your life that you deserve.

Get started by scheduling a free consultation, give me a call at 248-800-8848 or send an email at amy@linkinhealing.com to schedule an appointment.