Mindfulness has gained quite a bit of popularity recently, and with good reason: it’s effective at reducing stress and anxiety, improving your mental health, and helping you to become more aware of the positive aspects of life. In addition to the many immediate benefits, mindfulness may also enhance long-term psychological well-being and physical health by encouraging healthier habits in the long run. As you’ll see in this article on mindfulness, there are plenty of ways you can incorporate it into your life – so read on to learn how to use mindfulness to reduce stress in all areas of your life!
1) Breathe
Research suggests that deep breathing is one of the best ways to reduce stress—and it just takes a few minutes. Find a quiet place, close your eyes, take five slow breaths in through your nose and out through your mouth, letting yourself relax with each exhalation. This can be done anywhere; try doing it while sitting at traffic lights.
2) Reflect
Reflection doesn’t always have to take a lot of time, but when you find yourself with a few minutes here and there, it can be immensely helpful. Take your workday home with you: use quiet moments before bed or before meals to reflect on your day—what went well? What could have gone better? What could you improve on tomorrow? Answering these questions can help us learn from our past efforts so we don’t make the same mistakes twice.
3) Appreciate what you have
Mindfulness is often described as simply being present. One of our favorite ways to practice mindfulness is through gratitude—paying attention to what you already have in your life that makes you happy. Appreciating what you have, not focusing on what you don’t, helps foster a positive outlook and allows you to experience gratitude in your everyday life.
4) Spend time with friends
Studies have shown that an active social life can have a direct effect on reducing stress. If you’re feeling overwhelmed, it’s easy to let time pass while holed up in your office—but instead, get outside your comfort zone by scheduling time with friends or coworkers who don’t necessarily fall into your usual routine. It may feel uncomfortable at first, but step out of your comfort zone for some much-needed diversity.
5) Meditate
The best way to reduce stress is through meditation. Meditation has been shown time and again in scientific studies as a proven method for reducing anxiety, boosting attention, improving sleep quality, increasing empathy and more. In fact, practicing mindfulness techniques can lead to increased gray matter in key areas of your brain. Here are seven simple steps you can take today
6) Practice yoga/stretching
Exercising on a regular basis is one of the best ways to relieve stress, boost energy levels, improve your focus, manage anxiety, and sleep better. Yoga is particularly effective because it combines so many elements that can help reduce stress; namely breathing exercises (pranayama), meditation, and stretching—all practiced in a relaxed environment. If you haven’t tried yoga before, there are plenty of options for beginners; search for studios or apps with beginner classes or check out online resources like YogaGlo.
7) Don’t compare yourself to others
Comparing yourself to others is a sure-fire way to start stressing out. Focus on your own experiences, goals, wants, and needs—not how you measure up against others. It’s a good idea to catch yourself when you’re comparing your life with someone else’s. You might say, This person has it so much better than me…Why can’t I be like them? Why can’t my life be like theirs? Are they happier than me?
