Mindfulness for an Uncertain World

There is no denying that the world feels uncertain and scary. We are dealing with a worldwide pandemic, social and political unrest, and a variety of natural disasters including wildfires, hurricanes, and extreme temperatures across the globe. Anxiety and depression among adults and children have increased dramatically.

There is a lot in our world that feels out of control. And when things feel out of control it helps to focus on what is in our control.  One thing we can do is we can learn to manage our thoughts and emotions. Mindfulness is a great way to do just that. There has never been a better time to learn.

Mindfulness is simply “non-judgmental present-moment awareness.” It has been proven to create new neural pathways in the brain, reducing levels of stress, anxiety and depression and leading to an improved sense of well-being. It can even help in the treatment of Post-traumatic Stress Disorder (PTSD.)

Below are some strategies to help you and your children stay present, calm, and hopeful.

• Breathe: take a moment to breathe mindfully to help ground and center you. A longer exhale will activate the relaxation response in the brain, allowing you to calm down quicker. Try breathing in for a count of four, holding for two seconds, and exhaling slowly to a count of seven. One minute of mindful breathing is the simplest thing you can do to calm your body and your mind.
• Appreciate: Take a moment to appreciate something simple. Seventeen seconds is all it takes to create a shift in your mindset. When you are feeling stressed, anxious or negative find something that you can bring your attention to that is pleasant to you. It can be a white fluffy cloud, your dog’s sweet eyes, the smell of fresh-cut grass, or anything else that brings a pleasant thought to mind. Then stay with it for 17 seconds. The neuroscience research confirms that that is all it takes to create a shift. But why stop there, go with it for a few minutes and give your mind a break from the negativity. Practice this throughout the day and notice your mood improving.
• Gratitude Journal: If we take the appreciation even further, keeping a gratitude journal is sure to improve your level of happiness. The research supports it. A simple notebook or even your phone will do. Just note three things you are grateful for each day. The catch is that it needs to be specific to the day and can’t be repeated over and over. So you can be grateful for your family or your health every day but if you can be more specific, it will be more effective. “I’m grateful for my husband’s thoughtfulness—he picked up my favorite ice cream on his way home today.” Instead of “I’m grateful for my husband.”  Or “I’m grateful that I was able to go for a long walk today.”  Instead of, “I’m grateful for my health.” Two weeks of practicing gratitude has been proven to increase levels of happiness in controlled studies. Remember to look for things to be grateful for throughout the day and you will notice your outlook on life improving.
• Eat Mindfully: As you sit down to eat, take a moment to smell the food, allow yourself to salivate before you even take a bite. This will allow the digestive process to begin. Notice the texture and taste of each bite. You will enjoy your food more and be calmer to boot.
• Get Creative: Being creative can naturally be a mindful practice. Take time to color or draw, re-arrange furniture, write a poem…whatever speaks to you. Being creative in a non-judgmental way can pull you away from worrying thoughts and help you focus on the present moment.
• Get Moving: Go for a hike or a mindful walk. Instead of staying in your head, try experiencing all the sights, sounds and smells around you. Notice the shadows through the trees; the colors of the sky; the sound of the wind, birds or insects; the feel of the breeze, the sun on your face, and your feet on the ground. Experience as you walk.
• Butterfly Hugs: This is a technique used in EMDR (utilizing bi-lateral stimulation,) in which you cross your hands across your chest and slowly and gently tap your hands on your chest, alternating left and right. Breathe slowly and deeply as you do this until you feel calmer.
• Mindfulness in Daily Activities: As you brush your teeth or wash your hands, notice the feel of the water, is it warm or cool? What does the toothpaste taste like? What is the texture like? What does your soap smell like? Experience the smoothness of the lather. As you are folding clothes notice the feel of the materials, the texture of a towel compared to a soft shirt. You can bring mindful awareness to any activity you choose.
• Put Down Your Phone: We live in a plugged-in society. Technology is wonderful. It has allowed us to stay connected to loved ones far away, we can keep our schedules nearby and we have entertainment at our fingertips. But, as most people are aware, there is a problem with being too connected all the time. Our phones provide distraction and keep us from being present. Too much phone use is linked to distractibility, stress, anxiety, and interrupted sleep. Social media usage has been linked to depression and anxiety, fear of missing out, low self-esteem and insecurity, and physical ailments. The never-ending negative news can also lead to feelings of hopelessness and overwhelm. Making a concerted effort to put down your phone to allow you to be more present can go a long way in improving your emotional state. Start with putting your phone away for an hour a day and see if you can increase the time by a little bit every week.

Keep these tips in mind as you go about your day and you will begin to feel lighter and calmer. The present moment is what truly matters. As we experience the present moment, fears and worries dissolve and we are left with a deepening sense of peace.