Can Mindfulness Relieve More Than Stress?

It often feels like the world never slows down. While it's easy to feel lost in the chaos, mindfulness can offer us that rare chance to pause and reconnect with the present moment.

Mindfulness involves becoming more aware of the present moment—nonjudgmentally and completely—rather than dwelling on the past or projecting into the future. It generally involves a heightened awareness of sensory stimuli (noticing your breathing, feeling the sensations of your body, etc.) and being "in the now."

If you are experiencing thoughts that cause great discomfort or unease, it might be time to begin a mindfulness practice to support coming back to the here and now, which can significantly reduce your level of stress.

Keep reading to learn more about how mindfulness works, the different types you can try, and how you can use it to tackle challenges you might be facing, whether it's feelings of anxiety, stress, or other mental health problems.

Is Mindfulness Right for You?

Some signs practicing mindfulness might be beneficial in your life. You might want to give mindfulness a try if:

• You are struggling with feelings of anxiety or depression
• You feel distracted or find it hard to concentrate
• You feel stressed
• You have a hard time practicing self-compassion
• You struggle with overeating or excessive snacking
• You tend to focus on negative emotions
• Your relationships with others are not as close or as strong as you would like

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Types of Mindfulness

There are a number of different forms of mindfulness meditation and other mindfulness-based interventions. These include:

• Body scan meditation
• Breathing meditation
• Loving-kindness meditation
• Observing-thought meditation

Therapy options that incorporate mindfulness practices include:

• Acceptance and commitment therapy (ACT): A type of therapy that focuses on helping people learn to accept their thoughts and feelings while learning healthy ways to live their values and goals.
• Dialectical behavior therapy (DBT): A type of cognitive behavioral therapy (CBT) originally designed to treat borderline personality disorder (BPD) that can also help people with other conditions learn to manage stress, regulate emotions, and develop healthier relationships.
• Mindfulness-based art therapy (MBAT): A recently developed approach that integrates mindfulness with art therapy to help manage stress, foster coping skills, and manage mental health symptoms.
• Mindfulness-based cognitive therapy (MBCT): A form of cognitive therapy that incorporates techniques such as mindfulness, meditation, body scan exercise, and yoga to help people cultivate a stronger focus on the present.
• Mindfulness-based pain management (MBPM): An approach that helps people harness mindfulness as a tool to manage and relieve symptoms of pain.
• Mindfulness-based stress reduction (MSBR): An approach that incorporates practices such as yoga and meditation to help people manage their stress levels.

How to Practice Mindfulness

Mindfulness can be achieved through meditation, but that's not the only way to achieve it. You can also practice mindfulness as part of your normal daily living.

Some ways that you can practice meditation in your daily life:

• Pay attention: Take the time to notice things in the world around you, including your own feelings, senses, and thoughts. Focus on slowing down and enjoying the things you are experiencing.
• Focus on the moment: Rather than thinking about the past or worrying about the future, try to just take in what is happening right in front of you. Being present in the moment can help you feel more mindful and aware.
• Try mindfulness meditation: Regular practice of mindfulness meditation has benefits for your physical as well as your mental health. 

For those who tend to get "antsy" during meditation (don't worry—you’re not alone), there are other ways to ease into the practice of mindfulness. Gardening, listening to music, and even cleaning the house can become mindfulness practices if you take the right approach.

Focus on the present and quiet that voice inside—the one that offers the running commentary on what you’re doing, what you’ve done, and what you will be doing. The goal isn't to silence what is happening in your mind. Instead, observe your thoughts without judgment and gently bring your focus back to the present when you notice your mind wandering.

How Can Mindfulness Help?

As Eastern practices gain more popularity in the West, mindfulness has been paired with cognitive therapy. Research shows some very promising results in a number of different areas. Practicing mindfulness, mindfulness-based cognitive therapy (MBCT), and mindfulness-based stress reduction (MBSR) have all been found to be helpful with the following concerns.

Anxiety Disorders

People with anxiety disorders, including generalized anxiety disorder (GAD), may experience significant reductions in anxiety and depressive symptoms after a mindfulness-based intervention.

Mindfulness can also decrease anxiety about the future. It can provide a break from stressful thoughts, allow you to take a mental break, and gain perspective, among other things.

Depression

Research has shown that mindfulness-based interventions can be an effective approach to reducing symptoms of depression. Such treatments may be most effective when combined with other treatments, including medication. 

Studies also show that mindfulness can help people stop ruminating over stressful situations and refrain from dwelling on negative thoughts.

Relationship Issues

One study found that people who exhibited greater mindfulness as a personality trait tended to be more accepting of their partner's imperfections and experienced greater relationship satisfaction.

Another study found that people with high trait mindfulness are also more forgiving, which also appears to play a role in increasing relationship satisfaction.

Eating Disorders

Mindfulness may also be helpful in treating some eating disorders. A 2020 systematic review found that mindfulness-based interventions were linked to significant reductions in emotional eating, binge eating, and weight/shape concerns. The results also indicated that mindfulness helps increase awareness of internal experiences and foster greater self-awareness and emotional regulation, which helps reduce problematic eating behaviors.

Stress Management

Studies have found mindfulness to be helpful with daily stresses as well as more serious stresses experienced by those with a chronic or life-threatening illness.

One study found that mindfulness-based stress reduction significantly reduced stress levels. It also had lasting effects, with people showing improved coping skills, better relationships, and increased personal growth up to three years later.

Mindfulness Tips

Learning to incorporate mindfulness into your daily life is not always easy. It may take some time and practice to learn to slow down and live in the moment. Some things that you can do that may help:

• Try an app. If you are new to the practice of mindfulness, using an app that provides information, resources, and guided practices can be helpful for getting started.
• Practice focusing on one thing at a time. Multitasking can leave you feeling distracted, so try simply concentrating on one task with your full, focused attention.
• Go for a walk. Spending time outdoors on a gentle walk is a great way to live in the moment and observe the sights, sounds, and sensations of the world around you. (Hint: try walking meditation as a way to integrate mindfulness and movement).
• Be kind to yourself. Don't be harsh or judgmental if you find your mind wandering. Mindfulness is also about accepting yourself and treating yourself with compassion. Show yourself the same compassion and understanding that you would to a close friend.

Does Mindfulness Have any Pitfalls?

While research suggests that mindfulness has a wide range of benefits, that does not mean that it is without potential adverse effects. One study on the impact of intensive meditation found that more than 60% of participants experienced at least one negative effect.

Some possible downsides you might experience include:

• Increased anxiety or depression
• Increased stress levels
• More physical and somatic complaints

Research also suggests that higher levels of self-focused attention can lead to worsened mental health. This includes decreased ability to manage pain and increased anxiety. 

It is important to note that context can play an important role in outcomes. Mindfulness used in a therapeutic setting and led by a trained professional may be more likely to produce desirable results, while practicing alone or in a group without training or supervision may be more likely to produce unwanted effects.

History of Mindfulness

Mindfulness has a long history of both religious and secular practice. It was first popularized by Eastern religions including Hinduism and Buddhism thousands of years ago before being introduced to the West. 

More recently, the practice of mindfulness has been combined with cognitive therapy in treatments aimed at reducing stress, anxiety, and depression. The practice continues to grow in popularity as research shows the many health benefits of mindfulness.