Mindful Stress Management
Posted on January 22, 2014 by Heather Langan, One of Thousands of Career Coaches on Noomii.
What is stress, really? How can we manage it in a healthy way?
Stress is something we all experience at different times. Some signs and symptoms of stress include headache, a feeling of tightness in the chest, abdomen, head or other parts of the body, increased blood pressure, stomachache, feelings of anxiety, impatience, crying, even depression. The signs of stress can be varied and are quite individualized. While stress is unpleasant, it is important to remember that the signs of stress are useful; they act as a signal to us that the stress in our lives is significant and needs to be addressed. But how do you do that?
Mindfulness is an ancient practice that has gotten a lot of attention in the last few years. You may have heard of mindfulness-based stress reduction, or mindfulness meditation. But what does this really mean? The easiest way to understand mindfulness is with this definition: Nonjudgmental awareness of the present moment. In other words, “tuning in” to your inner experience without imposing any evaluation on it. This is challenging, which is why it is called “Practice”! Similarly, meditation can be thought of as a clearing of the mind, a focus on the inner state or focus on one word, phrase or image (this is often called Contemplation). The ultimate goal is to calm the mind so that one can feel more peaceful and able to manage life’s challenges. The path to this goal is often strewn with challenges: “Monkey Mind” (thoughts jumping around), physical jitteriness or other types of distractions.
There are many ways to practice mindfulness stress reduction and improve your mental health. One of the best ways is through the practice of yoga. There are many types and forms of yoga, but most incorporate some kind of meditation along with physical movements. This gives you the benefit of mental and physical practice all in one. Another benefit of yoga is that anyone can do it. Basic yoga techniques can be tailored for anyone. If you are more interested in the mindfulness and meditation aspects of yoga, there are techniques and classes for that. If you are more interested in the physical practice of yoga (hatha), there are plenty of classes of all different types for that. Yoga is now recognized as a powerful tool in the mental health care toolbox.
Meditation, mindfulness and yoga reduce stress by first making us aware of it in a new way. Tuning in to how you feel and not making judgments is not and end point, but a place to start. What you learn about yourself from meditation will help you see more clearly where the stressors are in your life and focus your mind on a healthy response to these stressors. You might try a short meditation in the early morning when you wake up, and a short meditation before you go to bed in the evening. Even just two minutes of sitting silently and quietly tuning in to how you feel can offer unexpected benefits. Physical practices such as yoga or Pilates can help us discharge pent up tension in our nervous systems, which in terms calms the mind. The focus on breathing and self-care (such as sleeping and eating well) reinforce the path to a healthier lifestyle while helping us feel better in the moment.
We all have stress in our lives. Stress reduction and stress management are hot topics everywhere. Mindfulness, meditation and yoga do not offer a silver bullet for all the challenges of life, but they do offer powerful ways to manage those challenges in ways that are health-promoting. It’s never too late to learn more, experiment and try. You have only peace of mind to gain.
