Mindfulness Techniques for Stress Relief
Written by: Alishba Mahmood, HBSc
As you continue your journey into the new year, you might be feeling the weight of your new year’s resolutions, unsure of where to begin. Whether it’s reconnecting with your loved ones or navigating major life changes, we understand that these goals can bring a mix of different emotions, like excitement or worry. Many people may find stress and pressure built up when the future is uncertain.
Emotions are helpful signs that you care deeply about your goals and future. Here are two simple yet powerful tips from Marsha Linehan, the creator of Dialectical Behaviour Therapy (DBT), to help you find relief as you step forward with faith and purpose.
1. Engage in Mindfullness
According to a 2010 psychology study from the University of Harvard, being fully present in the moment, where both your mind and body work together on an activity, is a strong predictor of happiness. This state, known as “flow,” helps prevent mind wandering to distressing thoughts. One of the easiest ways to tap into flow is through physical movement, helping you become more mindful, present and content:
1. Move Your Body
Marsha Linehan relates mindful movement to, “the skill of noticing what’s in your body and what’s outside your body.” Whether you are going for a walk, exercising or yoga—these are all helpful ways to practice mindfulness.
- Observe: Draw your attention to the movement of your body and the feeling of fresh air filling your lungs. Notice your surroundings and any thoughts that may arise.
- Describe: Label the sights and sounds around you, as well as the thoughts and feelings that come up (ex. I am feeling…”).
- Participate: Gently acknowledge your thoughts, allowing them to come and go without judgement. You can redirect your focus to your breath and the sensations around you to help ground yourself in the present moment.
2. Mindful Meditation
Allow at least five minutes for yourself to turn inward and find calm. This moment is all about reconnecting with yourself. You can meditate anytime, anywhere—whether seated or lying down. There are countless meditation techniques to explore, and one of them is Dr. Danny Yeung, M.D.’s Contemplative Drinking Mindfulness Exercise. All you need is your favorite drink! Click here to experience the full guided meditation video.
3. Deep Breathing
When stress takes over, it’s easy to get caught up in worrying about the past or the future. But in those moments, one of the simplest ways to regain control and calm your mind is to focus on your breath. One highly effective breathing technique is box breathing, a method that’s easy to learn and can be done anywhere. Below is a guided script you can follow:
Start by getting yourself in a comfortable position, either sitting with your feet flat on the floor or lying down, allowing your body to relax deeply.
When you’re ready, gently close your eyes. You can also imagine a square in your mind. As you do this, close your mouth and begin breathing slowly through your nose.
With each inhale, imagine one side of the square forming. Let’s begin:
- Inhale for a count of four… in… two, three, four.
- Hold your breath for a count of four… hold… two, three, four.
- Exhale slowly through your mouth for a count of four… out… two, three, four.
- Hold the exhale for another count of four… pause… two, three, four.
Now, repeat this cycle. You can continue for four minutes, but even two or three rounds will help you release tension, calm your mind, and settle your nerves
2. Fuel Your Creative Passions
Creative hobbies that allow you the freedom to express your emotions rather than letting them build up are powerful tools for stress management. Here are some activities that can help you unwind and alleviate your stress.
Spiritual Prayer: Prayer can be a helpful way to express gratitude and ask for guidance, strengthening your faith in yourself and the world around you. You can pray anytime, such as in the morning, before bed, or with a group at your place of worship (ex. Church, Mosque, Synagogue).
Cooking: Cooking is a creative outlet that brings comfort, allowing you to focus on the present moment and feel a sense of accomplishment. Master your culinary skills by experimenting with new recipes and treat yourself or loved ones to a delicious meal!
Art: Drawing and painting can boost your imagination and creativity which can be a fun way to focus, unwind, and process your feelings, providing a healthy escape from daily pressures.
Music: Listening to your favorite songs or upbeat music can improve your mood by releasing feel-good chemicals in your brain, such as dopamine, which can help reduce the feeling of stress and anxiety.
Photography: Express your inner self by capturing the world through your lens. You can combine photos to create a collage that captures memories, moods and specific moments. This increases your moment-to-moment awareness, which can help to quiet the mind and reduce tension.
Creative Writing: Writing can be as effective as talking to a friend. You can craft short stories, novels or poems, or start with a simple brain dump: jot down your stressors, dreams, and reflections. It may also be helpful to name your emotions, describe how they feel and investigate where they’re coming from. This process can help clear your mind and also gain clarity on how to handle your feelings.
When to Seek Help
Stress often arises from various sources, such as work pressures, personal relationships, or unresolved emotional issues. Managing your stress is a helpful skill to learn, but there are times when professional help is necessary. If you find that your stress is intense, overwhelming and constant, it may be an indicator that more serious issues such as trauma, chronic anxiety, depression, or mood disorders may be at play. Psychotherapy offers tools and strategies to address these challenges more effectively and to uncover the sources of stress, providing relief in ways that go deeper than surface-level coping mechanisms. It is important to recognize when you need help, and to understand that seeking support is not a sign of failure, but shows your commitment to self improvement.
At Grace Health Centre, our team of therapists and physicians offer psychotherapy services that are free with OHIP or covered by insurance. If you are interested in booking a free initial consultation with us, you can get started by clicking on the button below.
*Disclaimer: The information in this blog post is for educational and informational purposes only and is not intended as medical advice. Should you have been struggling any emotional or mental health challenges and would like to seek professional helps, please talk to your family physician, or professionals like Registered Social Worker or Registered Psychotherapists.