Have you ever felt like the thoughts just won’t stop? Anxious thoughts can feel overwhelming and lead to overthinking, which can make you feel more anxious and lead to more overthinking and then you’re in this never-ending cycle and feel like there’s no way out. Well, there is. Mindfulness allows you to be right where you are. As a licensed clinical social worker, I like to introduce my clients to mindfulness-based practices to alleviate stress, depression, and anxiety. These strategies are simple and not only help with symptom reduction (physically and psychologically) but also help with improving coping skills, enhancing a greater sense of connection and a better quality of life. We will never be able to avoid all of life’s stressors, but by establishing a greater sense of control of how we react and cope with our inner and outer experiences, we can lower our stress response. So, let’s get straight to it.
What is mindfulness? According to the American Psychological Association, mindfulness is awareness of one’s internal states and surroundings. Mindfulness can help people avoid destructive or automatic habits and responses by learning to observe their thoughts, emotions, and other present-moment experiences without judging or reacting to them. Simply put, mindfulness is about being right where you are, without judgement, using a gentle and nurturing lens. Remaining in the present means staying out of the rehearsing and rehashing mode. If you’re in the rehearsing mode, you’re constantly planning what’s to come and worrying about all the ways something can go wrong. If you’re in the rehashing mode, you’re constantly replaying how a situation went left and what you should’ve said instead. In these modes, you’re either living in the future or living in the past and missing out on the present moment in which we are actually living in.
Practicing mindfulness can help with letting go of our thoughts. The brain produces thoughts just like the mouth produces saliva. Be aware of what is happening in the moment by experiencing the sensations of the body, noticing the thoughts, and feeling the emotions just as they are without trying to change anything. The goal of mindfulness isn’t to turn our thoughts off, but to bring kind awareness to our thoughts without getting lost in them. Mindfulness helps us come fully to the moment and observe what is happening rather than just reacting. A helpful technique for coming out of this auto-pilot mode is utilizing the STOP mindfulness technique. The STOP method is a simple four step mental checklist that helps you ground yourself in the present moment. The acronym stands for: stop, take a breath, observe and proceed. Here’s how to use the STOP method:
S: Stop what you are doing. Press pause on your thoughts and actions.
T: Take a breath, or two or three or four. Breathe in gently and slowly through your nose and exhaling slowly through pursed lips.
O: Observe your bodily sensations, mental state, and emotional state without judgement. This is the time to check in with yourself and notice how the situation is affecting you.
P: Proceed mindfully, choosing a response consciously that aligns with your values.