5 Tips to Help You Incorporate Mindfulness into Your Life

You may have heard about the practice of mindfulness. Research-based evidence shows that adopting a lifelong mindfulness practice can decrease stress, improve your immune system and overall well-being. Over time, this practice also has beneficial psychological effects, as patients describe feeling an improved sense of connection to themselves and the world around them.

When it comes to mindfulness (a practice that can bring so many great benefits), it is important to remember that it is not a quick fix!

     Mindfulness is a lifelong practice that takes patience and determination. When you do become mindful of your everyday activities, the experience can be gratifying.

So, if you ask yourself, “How can I be more mindful?” here are 5 easy tips that you can use starting today to help you incorporate mindfulness into your life. 

1. Practice mindfulness when you are feeling good

Don’t wait until you are feeling stressed or overwhelmed. Often, people wait until a moment of crisis to meditate, reflect, or “be in the moment,” but these can be the most challenging times to find the focus you need!  

2. Start with Baby Steps

Pick one or 2 activities to begin your mindfulness journey. For example, you can start your day with a five-minute breathing exercise or perhaps give your full attention to 1 action a day. This activity might be a meal or taking your child to school. The important thing is to give yourself a chance to be in the moment.

3. Remember that mindfulness is not easy

Treat mindfulness like learning a new skill. Give yourself the time to practice and the patience to learn how mindfulness fits into your life. With constant access to information via our smartphones, it is easy to be distracted! So, if you find yourself becoming distracted easily, be patient with yourself and practice refocusing your energy.  

4. Mindfulness is a long-term strategy

One of the goals of practicing mindfulness is to learn how to listen to your thoughts. And sometimes you won’t love what you hear! As you start or continue your journey of becoming more mindful, remember that it is a long-term goal. As you become more in tune with your thoughts, you can practice new ways to deal with them before letting them build up and come out at less-than-ideal-moments.

5. Work with a licensed psychologist 

Becoming your best self and working through your issues is hard work. Do not be afraid to ask for help. A licensed psychologist can help you understand different ways to incorporate mindfulness into your life in a healthy manner. A psychologist can also recommend specific activities for you to help you on your path to mindfulness. 

Achieving Your 2021 Resolutions

Often when it comes to new year’s resolutions, many of us fail to achieve our resolutions. It is not because we do not want to achieve them but because we have been unable to establish measurable goals.

Broad goal setting can often look like “I want to get into shape” or “I want to learn something new this year. Unfortunately, this type of goal setting does not address the specific ways you can get there. 

Instead, measurable goal setting is the act of establishing attainable goals with a plan in mind.

In this article, Dr. Mason highlights 3 steps that you can take to make your new year’s resolutions both measurable and attainable.

Step 1: Establish Small, Specific & Measurable Goals

The lesser-known but most straightforward way to achieve your goals is to establish specific, bite-sized steps to get there.

If your goal is to get into shape this year (for example), identify what this would look like in action:

Does this look like shedding a specific number of pounds? Being able to surpass the number of push-ups you can currently do? Or to feel less tired and gain more energy?

Once you have identified your measurable goal, follow through by creating small, manageable steps to help you get there. Actionable steps can look like adhering to a workout regimen X days per week, working with a nutritionist to establish a meal plan, or committing to a wellness routine.

Most importantly, make sure your goal is reasonable (i.e., Don’t set a starting goal of 100 push-ups/day when you have never done more than 10 in a month.).

Step 2: Establish a Timeline

Seeing the light at the end of the tunnel serves as a huge point of inspiration for any journey, and when it comes to achieving your new year’s resolutions, this does not have to look rigid.

Start by identifying a timeline for when you would like to achieve your goal and document it, then break that goal down into daily objectives and follow through one day at a time.

Pro Tip: Try to limit your objectives to no more than 3 at a time to ensure that it is actionable and doable for your lifestyle.

Step 3: Incentivize Yourself

Are you rewarding your good behavior? Implementing a new behavior is always a challenge, so feel free to use the power of incentives. This could look like allowing yourself an extra 20 minutes of self-care or purchasing a new dress or suit upon reaching your fitness goals.

Pro Tip: The key is to do so in moderation and not indulge in behaviors that would distract you from your goals.

That stated, one of the simplest ways to fall short of your resolutions is to get too comfortable rewarding yourself. Incentivizing yourself is always encouraging; however, steer clear of rewarding yourself when you do not meet your daily objectives. This can look like refraining from consuming an indulgent dessert (for example) if your goal is weight-loss related and refraining from purchasing an expensive gadget if your goal is finance related.

Quote from Dr. Mason:

“Frequently, my patients struggle with finding motivation in keeping their new year’s goals, but I always remind them, it is important to remember to strive for intermediate progress, not perfection. Over time all these daily practices will add up, and before you know it, you will have achieved your goal!”

– Dr. Lauren Mason

Holiday Season Empathy

This holiday season, many of us are experiencing life a lot differently. Whether we are mourning a loss of life due to COVID-19, or are grappling with our “new normal,” this past year has collectively left us yearning for more empathy.

Behind the face masks…

We all want to be seen, we all want to be heard, and we all want to feel understood.

In the spirit of this holiday season, The Mind spa invites you to think about the individuals in your life (i.e., your neighbors, family, and friends), and take a moment to sow a seed of empathy into their lives.

You would be surprised to know just how far an act of presence over presents can go.

Activate the psychological benefits of human empathy by:

  • Letting someone know you care
  • Being a listening ear
  • Showing gratitude for their presence in your lives
  • And inviting them to be an active part of yours

Psychological research shows that when we give with the spirit of empathy in mind, it is not only the receiver that benefits, but the giver experiences benefits that far exceed the act of kindness as well.

This holiday season show up for those around you and feel free share this message to keep the seeds of empathy going around.

We wish you and yours a very happy and healthy holiday and start to 2021!

Expressing Gratitude for Thanksgiving 2020

As we get ready for Thanksgiving this year, it may be tough to celebrate, as this year is unlike any before. Many of us are away from family and friends at a time that we need human connection most.

However challenging it may be, getting into the holiday spirit and expressing gratitude for your current blessings has its psychological benefits. Expressing gratitude can increase optimism, boost your mood, and reduce anxiety symptoms.

And as always, a zoom phone call with family or your therapist is just a few clicks away…

Feel free to share this with a friend, and have a Happy Thanksgiving

Managing Election Anxiety

At this time, we are close to finding out the results of this year’s Presidential election. And, whatever side of the aisle you may fall on, it is common to be experiencing some form of election anxiety.

In this article, Dr. Mason highlights 5 ways you and your family can manage and reduce election anxiety for your mental wellness.

1) Set Boundaries

Staying informed is essential as long as it doesn’t come at the expense of your mental health. As your mental health professionals, we encourage you to establish a healthy relationship with your media consumption and to set boundaries when needed.

If you are feeling overwhelmed by the news cycle at any point in time, feel free to give yourself permission to disengage for however long you need to reestablish peace of mind.   

2) Stay Active & Nourished

It is very easy to let your wellness routine fall by the wayside during stressful times. However, this is the time your body needs nourishment the most. Getting outside and enjoying fresh air can instantly uplift your sense of well-being. As well as consuming foods that are rich in nutrients can give your body the energy it needs to combat stress.

3) Take Breaks

When your mind and body are experiencing anxiety, it can become difficult to complete tasks. If you feel like accomplishing your daily tasks and work is much more challenging than usual, do not be afraid to take breaks. Taking just 5 minutes to walk around and stretch or call a friend can reduce mental stress.

4) Talk to Someone

Here at The Mind Spa, we can never stress talking to a mental health professional enough. Speaking to an unbiased health professional about anxiety and daily stressors can alleviate the weight you may be feeling during this time. With many options available, you can always book a telehealth session.  

5) Go Easy

If you are experiencing election anxiety, sitting still may be the hardest thing to do. It is natural to want to accomplish more during a heightened state. If you voted, feel good about your decision and know that you did your part to participate in our democracy.

For more information on the mind spa, visit our website here, and feel free to share these tips with a friend!