There’s been no time since 1945 where the outlook has been so grim. The cost of living crisis is taking its toll on people’s mental wellbeing so I thought I’d compile a list of how to take care of your mental health during these uncertain times.
Mindfulness
Mindfulness originated from ancient eastern and Buddhist philosophy and dates back around 2500 years. The concept of mindfulness was introduced to the western world by Jon Kabat-Zinn. Kabat-Zinn first encountered mindfulness through practising with Zen Buddhist meditation teachers Philip Kapleau and Korean Zen Master Seung Sahn Haengwon.
Being mindful means simply noting what is arising, and as best we can, just letting it be. Mindfulness training teaches us how to reduce stress and manage panic attacks, as well as how to be happier and calmer in the ups and downs of life. Sometimes we miss present delights or make our difficulties harder as we become consumed with thoughts about the past or future. Mindfulness means we can notice our churning thoughts, and through letting go, find calm in the midst of life’s challenges, and respond more effectively.
Some examples of mindfulness
- Deep Breathing Exercise
The quality of our breathing tells us a lot about where our headspace is at. Chances are, if you’re feeling a bit anxious, your breath may feel short, shallow, or constrained. So one simple way to relieve stress is to practice deep breathing through the diaphragm.
Taking long, deep breaths when feeling cluttered, distracted, or ungrounded begins to relax the nervous system and draws the attention to the present moment, which in turn promotes a feeling of intimacy with the body, with the earth, and with the natural spaciousness that is inherent in each moment.
If you’re new to deep breathing exercises, you can try the four count method. Breathe in for four seconds, and then breathe out for four seconds. Repeat this five times.
When one focuses on just breathing, this interrupts the brain from having a stream of intrusive thoughts because the brain can only focus on one thing at a time.
To focus your attention on your breath, close your eyes. Bring attention to the push of air out your nose, the movement of your stomach, and the rhythm of your breathing. Try to slow your breath, so each one becomes deep and long. Your goal is to be fully present.
Another common practice is the 4-7-8 method, in which you breathe in for four seconds, hold it for seven and breathe out for eight. By focusing on something as simple as your breath, you distract your mind from whatever was bothering you and come back to the present.
As feelings and thoughts arise within you due to a situation or experience, observe yourself having this experience and notice the words that come to the forefront of your mind.
Next, create a barrier between you and these words or thoughts. Do not become them – Simply have the experience of these thoughts. Notice how different it feels to have this awareness of mindfulness by creating that barrier. You regain control of your emotions by changing your mind-set.
As you ground yourself in the here-and-now, you’re creating space to experience joy. Being in the present is the best way to feel joy or gratitude by rooting oneself in that very moment.
We may be feeling lost or regretful about something that didn’t go our way in the past or worrying and worrying about something that may never happen in the future (fear). By controlling these thoughts and living in the moment, we are now living in the moment.
One of the best examples of mindfulness and being present we can learn from toddlers.
Have you ever watched a toddler eat fruit? Notice how they savour every single bite. Observe how they look at the piece of fruit before they bite into it. It’s incredible to watch simply because they are fully immersed in that moment, experiencing what is directly in front of them-the fruit. Young children do not understand the concept of past or future. All they have is now. This can explain why they find so much joy in the smallest acts, things that we may take for granted due to having an overactive mind stuck somewhere between here or there.
- Check in with your body
The body functions without your participation – you breathe automatically, your heart beats continuously and your bodily functions keep going regardless of what you do. But the body is constantly sending us messages through sensations in the body. Take a moment and check in with your body – what do you notice?
Where are you holding tension? Do you have aches or pains? Do you feel heavy or light? Bringing your attention to your body can help realign your attention to the present but also connects you to the information you need to take better care of your body. For more tips on how to lean into body wisdom, you can check out my new course on building more confidence.
- Fire up your five senses
One of the simplest ways of staying mindful is to bring your attention to the present moment. Stop what you are doing for a moment and observe what is going on around you. What noises do you hear? What scents do you smell? What are others around you doing? Wherever you are, whatever you’re doing, put your full attention there and observe it through your five senses for a few moments to practice bringing your mind to the now moment.
- Mindful eating
Another time to focus on the present moment is when we eat. Most of the time we aren’t paying attention to the food we eat because we’re eating at our desk, watching a Youtube video
or reading while we eat. But research has shown that when we eat with more mindfulness, we digest our food better which helps get more vitamins and minerals and aids in overall digestive health.
So next time you sit down for a meal, put down the phone, chew your food mindfully and notice how you eat. Do you eat fast or slow? Do you chew your food or inhale it? What does your food taste like?
Self-Soothing
“Self-soothing” refers to any behaviour an individual uses to regulate their emotional state by themselves. Self-soothing behaviours are identifiable across the lifespan. Often, self-soothing behaviours develop in the early stages of life, and it is not uncommon for adolescents and adults to continue to engage in self-soothing behaviours developed during childhood. Self-soothing behaviours are commonly seen in individuals with diagnoses such as Anxiety, Autism Spectrum Disorder, Depression, and Complex Trauma, among many others. A few examples are;
- Squeezing a stress ball.
- Listening to music.
- Taking a warm bubble bath.
- Taking a shower.
- Going for a walk.
- Hitting a punching bag.
- Talking about your feelings.
- Writing about your feelings
Self-Care
- Get regular exercise. Just 30 minutes of walking every day can help boost your mood and improve your health.
- Eat healthy, regular meals and stay hydrated.
- Make sleep a priority.
- Try a relaxing activity.
- Set goals and priorities.
- Practice gratitude.
- Focus on positivity.
- Stay connected.
Ground Yourself
Grounding, otherwise known as earthing, is one of the most powerful and simplest things you can do to improve your health. As Aristotle once said, “In nature, there is something marvelous.” This conductive contact of the human body with the surface of the earth can have intriguing benefits on our physiology. Let’s discuss this simple and powerful technique, its benefits, and of course, how you can do it.
Grounding techniques generally involve 3 elements (ACE):
A – Acknowledge your experience – notice what thoughts, feelings, memories are present for you right now. Try to name them if you can.
C – Connect with your body – intentionally move your body, noticing that it is containing all your thoughts and feelings. This can be as simple as pushing your feet into the ground, or doing some basic stretching.
E – Engage in the world around you – notice the room around you and engage your senses. What can you see, hear, smell and taste?
Examples of Grounding Techniques
The 5-4-3-2-1 method
Working backward from 5, use your senses to list things you notice around you. For example, you might start by listing:
- five things you hear
- four things you see
- three things you can touch from where you’re sitting
- two things you can smell
- one thing you can taste
Make an effort to notice the little things you might not always pay attention to, such as the colour of the flecks in the carpet or the hum of your computer.
Sit with your pet
If you’re at home and have a pet, spend a few moments just sitting with them. If they’re of the furry variety, pet them, focusing on how their fur feels. Consider their markings or unique characteristics. If you have a smaller pet you can hold, concentrate on how they feel in your hand.
Dropping Anchor
Sit comfortably, back straight, with feet firmly planted on the floor just slightly in front of your knees, hands resting palms down on the lap, eyes closed.
Inhale for five (5) seconds; hold for five (5) seconds; and exhale for five (5) seconds. Repeat the procedure seven times for a total of eight rounds. As the breathing slows, you may choose to extend the length of time you hold the breath and the length of time you exhale.
At the end of the eighth cycle, exhale explosively and sit quietly for a moment, allowing the breath to return to normal but remaining focused on the in breath and the out breath. If you get distracted by thoughts or your surroundings, this is totally normal. You can gently return the focus back to your breathing.
Now begin to pay attention to where your feet are touching the floor. Notice the feeling of your feet in their shoes or socks, or your bare feet touching carpet. Particularly notice all points of contact and the solidness of the ground below you.
As you take your next in breath, imagine that air traveling from the lungs down to the bottom of the feet. This then extends below the surface, going deeper down, further connecting you to the earth. Sometimes it can helpful to visualize this like strong, thick roots spreading out through the soil.
Take as much time as you need in this exercise. If you notice the anxiety returning, you can go back to the 5-5-5 breathing pattern to relax the body and mind.
Cognitive grounding techniques
- Play a memory game.
- Think in categories.
- Use maths and numbers.
- Recite something.
- Make yourself laugh.
- Use an anchoring phrase.
- Visualize a daily task you enjoy or don’t mind doing.
These are just a few examples for you to consider. More information is openly available and YouTube is a good source to understand each technique.
There are also plenty of books and downloadable files including guided meditations.
Practice is key and you may need to try many techniques to find what suits you best.
Personally I enjoy walking in the forest being mindful of the sound my footsteps make, all the different colours is see and all the different smells. Let go of the unpleasant thoughts/anxiety and focus on “Being in the moment.”
I’m not going to claim this is a cure but will give you brain and mind a break and the more you practice, the easier it will become.
Wow another great read. Very informative breathing exercises are so helpful 👍