Mindful May
Techniques for Stress Reduction
Written by Acacia Soares - Content Writer at Strength to Strength Mental & Physical Healthcare
* MINDFULNESS PRACTICES PROVIDED BELOW
More than half of Australians experienced at least one personal stressor in the last 12 months, says the Australian Government.
Australian Institute of Health and Welfare said stress has both psychological and physical aspects and can be triggered by different life experiences.
“Stress can also cause or influence a broad range of physical health conditions such as heart disease, irritable bowel syndrome and mental health conditions such as depression or anxiety,” they said.
The Centre for Addiction and Mental Health (CAMH) said stress is a normal response to situational pressures or demands but chronic stress can lead to mental health problems and medical issues.
“Stress is the result of brain chemicals, called hormones, surging through the body,” they said.
“These hormones make people sweat, breathe quicker, tense their muscles and prepare to take action.
“When this happens, a person's built-in alarm system—their “fight-or-flight” response—becomes activated to protect them.
“A certain amount of stress is a normal part of daily life. However, long-term stress can become harmful.”
According to the ABS National Study of Mental Health and Wellbeing, one in five Australians aged 16-34 years experienced high or very high levels of psychological distress.
The founder of Strength To Strength, Elise Falloon said by applying mindfulness practices in our everyday lives, it can act as an another tool to manage symptoms of stress, anxiety and depression.
“Mindfulness is the idea of learning to be present in our own lives, assisting with mental clarity, focus, more engagement, self-awareness and managing and regulating our emotions,” she said.
“Identifying and understanding that mindfulness can be done amongst different domains, may allow you to find your own unique way to introduce this into your lifestyle.
“During the Minfful May challenge, we focus on four domains to choose from; exercise, eat, breathe, play.”
According to the ‘Mindfulness Training and Physical Health: Mechanisms and Outcomes’ study, practising mindfulness influences psychological pathways which researchers approached using attention monitoring and acceptance theory (MAT).
“These two basic mindfulness skills (attention monitoring and acceptance) are related to improvements in mental health outcomes after mindfulness interventions,” they wrote.
“MAT posits that learning acceptance skills is critical for regulating emotion and developing the capacity to be less reactive to stressful experiences.
“Removing acceptance skills training from mindfulness interventions will attenuate or eliminate their stress buffering health benefits.”
Falloon said she is embracing the social media challenge ‘Mindful May’, welcoming others to join her in practicing mindfulness next month with the option of sharing their progress.
“This challenge isn't about who can be the fittest or lose the most weight,” she said.
“It is about learning and developing the tool of mindfulness to help better manage our own mental health and wellbeing.
“We live in a very fast-past society, really being present is often a difficult task.
“It can be hard, you may miss a day, but that's okay!
“The point of this challenge is to find what works for you and what you think is attainable at which you can build on and develop a routine.”
Mindfulness Practices
See below some mindfulness techniques and tips for your challenge.
Exercise Mindfully:
How do you like to move your body? Finding an activity or type of exercise you enjoy will make it easier to combine mindfulness practice.
#Mindfulrep - Start with a workout intention, pick a moment throughout the workout where you aim to really focus on how your body is moving and how you are breathing. Take note of your intensity.
Disconnect from all technology devices (headphones and phones) and head out into nature. Walk at sunrise or sunset through a forest or close to a river or the ocean. Listen to the sounds. Observe your surroundings.
Schedule in a time of the week/day to start doing this. Find the time that you think will be achievable.
Eat Mindfully:
Try to be present in the moment. Find a quiet and peaceful spot.
Do a food scan. Pay attention to what you are about to eat, the colours, the presentation, the smell. When you eat, what are the textures? How does it taste?
Schedule a meal time. Disconnect from technology. Switch your phone to flight mode.
Practice mindful breathing exercises. Let your thoughts come and go.
Breathe Mindfully:
Find a quiet and peaceful spot. Start with five deep belly breaths. If your thoughts travel, accept this is okay and continue.
Try using guided meditation apps. They can be useful to stay on track and focused.
Our breath is a powerful tool, that we can use to regulate our thoughts, emotions and actions.
Do a body scan. Pay attention to your physical sensations - create a rhythm as you breathe and exhale any tension in the body.
Play Mindfully:
When life feels busy, you may catch yourself thinking about the next thing you need to do or something that makes you feel stressed or anxious. Try and let yourself understand that these feelings are okay, these feelings can wait. This is your time to do something you enjoy.
Sometimes we just need to find something to totally distract us for a moment - some ideas are: painting, crosswords, colouring, dancing, surfing, listening to music.
Disconnect from all technology devices. Play with your children, immerse yourself in their imagination and laughter.
Schedule a time of the week/day to start a hobby - something you are interested in.
