Stress is a universal experience, at some point touching the lives of everyone, everywhere. Chronic stress has become increasingly common in modern society, with the demands of jobs, families, bills, and more, it’s easy to find yourself regularly overwhelmed. Stress affects various aspects of our health, from our mood to our digestive systems, but the good news is that it doesn't have to! Mindfulness and other stress reduction techniques can be seamlessly integrated into your daily routine, offering relief from stress-related symptoms.
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What is Mindfulness?
So what is mindfulness? At its core, mindfulness is about being fully present in the moment and acknowledging thoughts and sensations without judgment. Think of mindfulness as simply taking the time to slow down and observe what is going on within and around you.
How Does Mindfulness Help with Stress & Symptom Relief?
When we are stressed, our minds like to wander to “what ifs” and “should haves.” This is our primitive brain doing what it does best, trying to protect us and keep us alive, but it doesn’t help us feel safe or relaxed. This can impact our health, mentally and physically. Mindfulness gently guides us back to the current moment, anchoring us in reality. By tuning into our thoughts, feelings, and sensations in the present moment we can quiet the mental chatter to feel better.
The benefits of mindfulness extend beyond stress reduction! Research has shown that regular mindfulness practices improve sleep, enhance mood and concentration, boost immunity, aid in improving digestion, and improve our relationships with others. Mindfulness is a holistic approach to stress reduction and health.
How to Incorporate Mindfulness into Your Everyday Life
Mindful Breathing: Take a few moments at various points throughout the day to focus on your breath. Close your eyes, inhale deeply through your nose, feeling the air fill your lungs, and exhale slowly through your mouth. Imagine your body and mind softening, releasing any tension and stress with each exhale.
Body Scan: I like to do this at different points in the day, it really just depends on what my schedule is and when the exercise will be most beneficial. Sometimes it helps me if I do it in the morning, sometimes before lunch, and other times while I’m laying in bed at the end of the day. Close your eyes, take a deep breath or two outlined above, and scan your body from your head to toe, paying attention to any areas of discomfort. With each breath, imagine sending waves of relaxation to that area, allowing them to soften and unwind.
Mindful Walking: This is one of my favorite things to do in the morning, it allows me to get some early morning sunlight and vitamin D. Take a leisurely stroll, paying attention to the sights, sounds, and sensations around you. Feel the earth beneath your feet, the sun’s warmth on your skin, and the gentle rustle of the leaves in the wind.
Mindful Eating: Of course I had to include mindful eating! Mindful eating just means that you’re noticing the vibrant colors, the various textures, flavors, and smell of your food, allowing yourself to experience the pleasure of eating. This will enhance the enjoyment of the meal and cultivate a greater sense of awareness. By slowing down and mindfully chewing, you will also notice your body’s hunger and fullness cues which will help you develop a healthier relationship with food and avoid overeating. Lastly, by focusing on your meal in the present moment, you are giving your mind a break leading to reduced stress.
But, don’t take my word for it; the science backs mindfulness up. Numerous studies have shown that mindfulness can have a profound impact on your mental and physical health including depression, pain, and inflammation. So, if you’re feeling tired of feeling stressed out, give mindfulness a try. I suggest starting small by incorporating one technique listed above that resonates with you at a time.
Additionally, I am a big advocate for lab testing. There are a few labs that could shed light on stress and give you a starting point for which symptom reduction techniques you should implement based on your individualized results. These functional medicine lab tests include the Stress, Mood, and Metabolism and the Candida, Metabolic, and Vitamins.
If you’re interested in getting started with mindful eating, I would love to connect and chat about how I can help you make healthy food choices and figuring out which lab test might be the right one for you. Fill out my contact form so we can get a consultation call on the calendar!