Mindfulness & Mental Health
Recently, I had a doctor’s appointment that I was quite nervous about. A few years ago, I lost a parent to cancer. In the days before my appointment, I found my attention kept drifting back into painful memories and forward into worst case scenarios. It made perfect sense to be nervous. Yet, my body was reacting as if the fears I imagined had already happened. As my mind drifted, my heart beat faster, my chest tightened, and my anxiety started to climb.
Have you ever experienced something like this? Found your mind jumping into the future or replaying the past–and seriously intensifying your emotions in the present? You are not alone! This tendency to get caught in our thoughts is an exceedingly common part of being human.
Our brains are powerful processing machines. They are designed to help us scan for threats, predict likely outcomes, and learn from the past. While this can all be useful, it can also cause problems if we get stuck in this mode often. When rumination or worry happens often, we can start to feel disconnected, stuck, or overwhelmed. We might miss out on opportunities for joy or connection, or simply feel out-of-touch with ourselves or their lives.
If you find yourself struggling with this–and want to feel more present in your life–mindfulness may help!
So, What is Mindfulness?
There are many ways to define mindfulness and even more ways to practice it. One definition that resonates with me is from Jon Kabat Zin, who describes mindfulness as, “paying attention, on purpose, in the present moment and nonjudgmentally.”
Mindfulness is about taking control of our attention. It requires us to intentionally turn towards our focus towards reality as it is right now. It tasks us with observing what is unfolding from moment to moment, using our senses, while gently letting go of the automatic interpretations or stories our minds often create.
I really like this way of thinking about mindfulness because it breaks this abstract idea down into specific behaviors we can work to increase in our lives now.
Why Does Mindfulness Matter?
Mindfulness has become a buzzword in recent years. Indeed, I bet this is not the first time you’re hearing about it or its potential benefits! Still, I imagine you might be curious what all the hype is about.
Let’s break down a few research-backed benefits to mindfulness.
1. Increases awareness and insight
In therapy, we often start with exercises that increase mindful awareness. Clients may be asked to self-monitor thoughts, emotions, or behaviors they would like to change. Interestingly, research suggests this act of paying attention on purpose can change our behavior. It’s essential, though, that we hold these experiences with compassion rather than judgment. Without this key ingredient, we might find ourselves feeling even more frustrated and upset.
Imagine, for example, that you would like to drink less caffeine. By paying attention to your urges for coffee, you give yourself more choice points. In other words, you can be more intentional about whether you have that third cup, break automatic habits, and be more attuned to its impact on your daily life.
That said, behavior change isn’t always so simple and sometimes painful experiences–like grief, stress, or big emotions–can’t be changed (at least, not right away). When that’s the case, mindful awareness can allow us to better understand what is happening and identify how to take care of ourselves and what is needed to move forward.
2. Enhances cognitive control
When I teach mindfulness skills, I tell new students to think of their minds as a puppy. Puppies often will wander about and get distracted by all sorts of things. They can get noisy, excitable, or on edge at the most inopportune times–like, the middle of the night or during an important work meeting. Sometimes, we find them doing things we really don’t want them to, like chewing on the furniture or having accidents in the house.
If we don’t accept that our puppy is a puppy, we can find ourselves stuck in a frustrating game of tug-of-war. On the other hand, if we can embrace our puppy as it is–all its quirks and unwanted behaviors included–we can reduce conflict and tension. With patience, time, and the right techniques, we can train our pup to be less distractible, more focused, and perhaps even get it to stop gnawing on our shoes.
Now go back and replace the word puppy with mind–and those unwanted puppy behaviors with unwanted thoughts, emotions, or sensations. It works, right?
The key point here is that mindfulness is not about creating a quiet mind or even eliminating painful experiences. Rather, it is about accepting the realities of having a human brain and finding workable strategies that allow you to increase control of your attention. In this way, mindfulness can be a powerful tool for individuals who find their minds prone to distractibility, rumination, or worry.
3. Reduces emotional suffering
Mindfulness is now part of many research-backed therapies. For example, Acceptance & Commitment Therapy (ACT), Dialectical Behavior Therapy (DBT), and other mindfulness-based interventions include mindfulness skills practice as a core component of the treatment. These interventions have been shown to be effective for a wide range of emotional and behavioral problems, like anxiety, depression, posttraumatic stress, binge eating, substance use, and more.
So, what’s the deal? How can mindfulness help with so many things? One main hypothesis is that mindfulness helps address underlying issues that contribute to a wide range of mental health concerns. For example, mindful awareness is key to effective emotion regulation. Purposefully paying attention to our emotions and nonjudgmentally describing them can help reduce their intensity. In addition, awareness of our emotions enables us to clarify our values, goals, and priorities, and in turn, respond more effectively to the demands of the current moment.
4. Improves relationships
Given all I’ve described, it may come as no surprise that mindful awareness can also enhance relationships. Mindfulness techniques are often incorporated into couples therapy or sex therapy. When we practice mindfulness with others, it can foster better awareness, connection, communication, and satisfaction in our relationships. It may also help our loved ones to feel more seen, heard, and understood.
When we’re mindless in relationships, it is easy to fall into habitual ways of responding that lead us to feel frustrated, overextended, or dissatisfied. Many people struggle to set boundaries with others, respond reactively in the heat-of-the moment, or find themselves isolating when they most need support. By practicing mindfulness, we can increase our connection to our values in these moments and figure out how to shift unhelpful patterns.
Key Takeaways
In sum, mindfulness can help us to shift our attention away from rumination or worry, and back into the present moment, reducing emotional overwhelm and enhancing our sense of control and self-efficacy. By practicing purposeful, nonjudgmental awareness, we can better understand our thoughts, emotions, urges, and behaviors–and, make more intentional choices about where we put our time and energy. If you’d like to cultivate your present-moment awareness, practice is key. Start small and aim for consistency rather than perfection. The more you flex your mindfulness muscles, the stronger they can become.
What’s Next?
Are you interested in more information on mindfulness skills and ideas for how to practice in daily life? Stay tuned! Our future articles will cover mindfulness skills practice.
Have other topics you’d like to learn about? Let us know!
Looking for More Support?
If you’re curious about mindfulness-based psychotherapy, I’d be happy to connect. You can learn more about me or my clinical practice, or request a free, 15-minute consultation to see if working together might be a good fit.
Disclaimer
The content on this blog is for informational/educational purposes only. It is not a substitute for professional mental health services, and is not intended to serve as mental health or medical advice.
If you are experiencing emotional distress or a medical/mental health emergency, please seek help from a qualified professional.
For crisis situations, call your local emergency number right away.
If you are in the United States, you can reach the National Suicide & Crisis Lifeline by calling or texting 988.
If you are outside the U.S., please contact your local crisis hotline or emergency services.
This blog may contain personal opinions, experiences, or third-party links. By using this site, you agree to take full responsibility for how you interpret and apply the information provided.