How Mindfulness Reduces Stress In 7 Ways

Constant stress can be very damaging to our health. It often leads to high blood pressure, headaches, anxiety and several other ailments that are not conducive for living a happy life. In this blog post, we will look at how mindfulness reduces stress and can provide numerous benefits to your physical as well as mental health.

Mindfulness is the act of being aware and attentive to what you’re doing in the moment. It’s about focusing on your current activity without letting yourself get sidetracked by outside things or worrying thoughts about the past or the future.

1. Mindfulness is a form of meditation that focuses on the present moment

Mindful meditations are most effective if practiced for 30 minutes at a time. Some people are doing them twice per day to achieve deep relaxation and calmness. This type of meditation helps us not get lost in thoughts or worrying about what might happen in the future.

It allows us to focus on the present and be more attentive to what we’re doing in the moment. In this way, mindfulness helps you not worry so much about future tasks and events that might have been stressing you out before. It allows for a break from constant thinking and forces the mind into relaxation mode. In this mode the mind is able to just take in everything around you instead of feeling overwhelmed with thoughts. 

2. How mindfulness reduces stress, anxiety, and depression

• Mindfulness reduces stress¹
  When we focus the mind on the present moment instead of worrying about what might happen in the future, we feel much less stressed about events or tasks ahead of us and are able to relax easier than before.
• Mindfulness has also been shown to reduce anxiety¹
  This can be achieved by mostly allowing the mind to focus on present-moment thoughts and feelings, without thinking about future worries. Anxiety can be greatly relieved by focusing solely on what is happening right now.
• Mindfulness has even been shown to reduce depression¹
  When our thoughts are constantly racing from one thing to the next, we can get lost in a cycle of negativity. Mindfulness allows us to take control and focus on only what is present without dwelling over things that have already happened or worrying about those yet to come. This brings back balance to an overactive mind.

It’s important to note that mindfulness should not replace traditional forms of therapy like cognitive behavioral therapy (CBT) for those who need more intense help with a mental health disorder.

¹ In a meta-study of over 200 studies, researchers found that mindfulness-based therapy was effective for reducing stress, anxiety and depression.

3. There are many different ways to practice mindfulness, including meditation and yoga

• Meditation
  The most simple way to meditate is sitting with your eyes closed while breathing slowly. Do this for a period of time to relax your mind from all distractions. 
• Yoga
  Mindfulness can be practiced during a yoga session by observing the sensations of your body and mind without judgement. 

4. Mindfulness can be as simple as taking a few minutes to focus on your breathing

Inhale deeply through the nose, and exhale slowly through your mouth. Focus on every breath entering and leaving your body. Allowing thoughts to come and go while maintaining a relaxed posture. It’s important not to make this too hard for yourself by thinking you need to completely clear your mind of all thoughts.

5. You can practice mindfulness in any situation – even when you’re at work or driving

If you’re at work and your mind starts racing or you feel stressed, take a minute to pause and sit down. Then focus on breathing slowly until your thoughts start to calm down.

If you want to continue the mindfulness practice throughout the day, you could set an alarm on your phone or computer that will go off every hour so it’s easier to remember. 

You can also practice mindfulness while driving. Focus on your breath, and try to pay attention to the environment around you.

6. Even just ten minutes of mindfulness per day can make a difference in your mental health

Practicing mindfulness doesn’t have to take up your entire day. You can practice mindfulness and make a difference in your mental health in as little as ten minutes per day. Take small time-outs during the day while closing your eyes and focusing on your breath. Practice being aware and attentive to what you’re doing in the moment throughout the day.

Try taking ten minutes to step out for a quick walk outside. While walking, enjoy the fresh air and notice the sights and sounds around you. This is not only good for being more mindful, but it can also help reduce tension in the body.

7. In addition to how mindfulness reduces stress, the benefits include improved sleep quality, reduced anxiety, and increased self-compassion

• Improved Sleep
  Mindfulness can help you to sleep better. This can be achieved through techniques such as breathing deeply and focusing on calming thoughts when laying down to sleep.
• Reduced Anxiety
  Mindfulness practices can help to reduce anxiety by bringing attention back to the moment, rather than worrying about what could happen in the future or ruminating about the past.
• Increased Self-Compassion
  Practicing mindfulness will allow you to take a more compassionate view of your thoughts and feelings as opposed to judging them harshly. This leads to more self-compassion and the ability to better accept  yourself.

We hope to have provided you with insights into how mindfulness can improve your daily life. The benefits that come as a result of practicing this technique are numerous and varied. They range from how mindfulness reduces stress, over better ability to focus, to improved sleep quality.

If you want to learn more about the many ways mindfulness can improve your mental health or physical well-being – be sure to get our free mindfulness guide below!