Mindfulness involves being fully present and engaged in the moment, aware of our thoughts, feelings, bodily sensations and the surrounding environment without judgement. Observing these experiences as they unfold allows us to break free from the autopilot mode that often governs our actions and reactions.
So, how does mindfulness help mental health? This blog will discuss how mindfulness can help counterbalance life’s everyday stresses, offering a way to calm the mind, increase awareness and promote emotional equilibrium.
What constitutes mental well-being?
Before we delve into mindfulness practices, let’s first understand what constitutes mental well-being. It’s only normal for life to have its ups and downs — things can’t always be sunshine and rainbows all the time. Mental well-being actually refers to your capacity to handle the highs and lows of everyday life. It means checking in with yourself to maintain a positive relationship with yourself and your loved ones.
It’s okay to not be okay
Negative emotions such as disappointment, loss or failure are common human experiences. You’re bound to get in your head from time to time and use your critical inner voice, which doesn’t exactly help you navigate an already challenging situation. That’s where mindfulness comes into play. It gives you the time and space to reflect and clear your head.
By engaging in regular mindfulness practices, you will improve your relationship with others and, most importantly, your relationship with yourself. You will grow better at using self-compassion and other coping tools to deal with stress or anxiety and become your own best friend to face life’s challenges.
So, how does mindfulness help mental health?
Research indicates that mindfulness meditation can increase the density of the grey matter in areas of the brain associated with memory, learning and emotion regulation.
In a recently published study, researchers at the University of the Sunshine Coast, Australia, investigated how mindfulness can improve people’s ability to pay attention. They analysed data from 81 healthy adults aged over 60 who participated in a randomised controlled trial. They completed an eight-week mindfulness intervention and studied the long-term effects on their attention and brain physiology six months later. The results showed that the adults randomised to the mindfulness intervention had sustained attention during the six-month follow-up visit. Changes in their brain physiology were found to correlate with an improved attention span.
The benefits of mindfulness practice
Mindfulness can be helpful across many aspects of life, including:
- Anxiety
Mindfulness helps manage anxiety by teaching us to observe our thoughts and feelings without getting caught up in them. This detachment allows us to recognise that thoughts are not facts, reducing their power over us. Practices such as mindful breathing, where one focuses solely on the breath, can help centre the mind, calm the body and reduce anxiety levels.
- Depression
For those battling depression, mindfulness offers tools to help challenge the cycle of negative thought patterns. By fostering an attitude of acceptance and compassion towards oneself, mindfulness can help alleviate feelings of worthlessness and despair. Mindfulness-based cognitive therapy (MBCT) has been specifically designed to help prevent the recurrence of depression, demonstrating significant effectiveness.
- Stress relief
Stress relief is one of mindfulness’s most well-documented benefits. Simple exercises, such as the body scan, involve methodically moving your attention through different parts of the body to help release physical tension and calm the mind. Regular practice of mindfulness exercises can help lower cortisol levels, the hormone associated with stress.
- Relationships
In the hustle and bustle of everyday life, it’s easy to get distracted, even in what should be meaningful interactions with those closest to you. Being more mindful can help enhance the relationships of your loved ones and help you connect better with people.
- Sleep hygiene
There’s nothing worse than lying in bed and, even though you may be physically exhausted, you can’t seem to get your mind to shut off. A recent study demonstrated that practising mindfulness for 20 minutes a day can help you evoke a relaxation response at night when you experience trouble sleeping.
How does mindfulness help mental health in your everyday life?
Incorporating mindfulness into daily life doesn’t require special equipment or vast amounts of time. It can be as simple as taking a few minutes daily to practise mindful breathing or engaging in daily activities, like eating or walking, with full awareness. The key is consistency and a non-judgemental attitude towards oneself. You can download mindfulness apps like Balance or Headspace that provide guided daily meditations to incorporate into your routine.
Examples of daily mindfulness practices include:
- Breathing — Whether it’s a meditative moment while drinking your morning coffee or tea or a quick break during your workday, take some time to observe your breathing. Breathe in and out and focus on the time between each inhale and exhale, breathing in through your nose and out through your mouth. Place your hand on your chest and feel it expand with every breath.
- Body scan — Close your eyes and mentally scan your body from your feet to your legs, hands, neck, jaw and onwards. Do you feel any tension? If so, acknowledge the feeling and take a deep breath, relaxing your muscles.
- Mindful walking — If meditation isn’t really your thing, you can have your “me time” by walking! Simply walk slowly and become aware of the sensations of the soles of your feet with every step you take.
- Mindful eating — Before you grab the TV remote and watch your favourite show, take a moment to savour the taste of your meal — how it smells and feels — bringing your full attention to the present.
- Mindful listening — If you get distracted throughout your day, focus on the sounds around you, whether it’s passing cars or the flutter of nearby birds. Taking deep breaths can help you achieve mental clarity and regain your sense of focus so you can carry on with your day.
Enrol in a mental health course at Nan Tien Institute today
Mindfulness offers a promising path to mental health grounded in awareness, acceptance and compassion. By incorporating mindfulness practices into our daily lives, we can foster resilience, enhance emotional intelligence and enjoy a more fulfilling life.
Explore our mental health and health and social well-being postgraduate courses at Nan Tien Institute and learn the perks of mindfulness for your personal life and professional practice. If you have any questions, contact our team, who will be happy to help.