Mindfulness and Mental Health: Strategies for Stress Reduction
Whether it comes from school, work, or a life change or event, just about everyone experiences stress at some point or another. In some cases, stress can be helpful. Consider, for instance, the stress that leads up to a graduation or wedding—or how many important tasks you never would’ve gotten done if it weren’t for stress as a motivator.
But over time, chronic stress can take a toll on mental health. It can increase the risk of depression and anxiety, or worsen symptoms of existing mental health conditions like bipolar disorder or schizophrenia.
In fact, the American Psychological Association reported in 2022 that three-quarters of American adults reported stress-induced health problems (such as headaches, fatigue, anxiety, or depression) in the previous month. If you can relate to this, then learning to manage stress can help protect your health.
That’s where mindfulness comes in.
What is Mindfulness?
Mindfulness involves focusing on the present moment without judgment. You can practice mindfulness sitting on your couch in a relaxing position—or you can practice mindfulness while taking a walk, eating breakfast, or talking to a friend. The key is to keep your mind fully absorbed in the present.
How Can Mindfulness Improve Mental Health?
You shouldn’t use mindfulness in place of conventional medical care. But for many people, mindfulness can help relieve stress and anxiety. Since mindfulness can help get your mind off of distressing thoughts, it may also reduce symptoms of depression.
In fact, mindfulness might even improve quality of life and reduce mental health symptoms for people with chronic diseases. For example, a 2019 review suggested that mindfulness practices reduced mental distress, fatigue, sleep problems, anxiety, and depression among people with cancer.
But whether you have a chronic disease or not, the simple act of relieving stress can benefit your mood and well-being.
How Do You Practice Mindfulness
As previously mentioned, the key to mindfulness is being fully grounded in the moment. This can be harder than it sounds, but fortunately, there are many ways to practice mindfulness. It’s just a matter of trying them out and learning which strategies work best for you. Here are some ideas:
Practice deep breathing: There are many different breathing exercises you could try. The National Institutes of Health recommends paying attention to your breath as you breathe in through your nose for four seconds, hold for a second, and then breathe out through your mouth for five seconds.
Scan your body: Draw your attention to each body part and how it is feeling. Accept every sensation without judgment.
Eat mindfully: Focus on the flavors and textures as you enjoy a meal.
Take a walk: Go for a stroll, and as you do so, focus on your breath and the world around you—what you see, hear, feel, and smell. You could also focus on how your body feels as it moves. If possible, take your walk outside—immersing yourself in nature can be particularly good for your mental health.
Yoga: Pay attention to your breath and physical sensations as you move through yoga poses.
Tai chi: Originating in China, tai chi involves focused breathing, mindfulness, and slow, careful movements. Taking a class will help you learn how to practice tai chi properly.
It’s natural for the mind to wander. If this happens to you, then try not to judge your thoughts—just take note of them and draw your attention back to the moment.
Still not sure how to start? For personalized guidance, try looking for an instructor. Otherwise, there are apps and online programs that can help you learn mindfulness. Look for evidence-based resources. Apps and programs from medical schools and universities are a good bet. The Centers for Disease Control and Prevention (CDC) also recommends Mindfulness Coach, an app created by the National Center for PTSD.
Either way, start with a few minutes of mindfulness each day and then build up from there. Staying mindful should become easier with practice. With time, it may become a core component of your self-care routine.
Jenna Demmer is a Certified Health Education Specialist with a Bachelor's Degree in Public Health Education. She aims to use the power of the written word to improve the well-being of as many people as possible.