Little stressors can pile on each day. While it might seem easier to cope by brushing them off, ignoring them, or turning to a temporary distraction, these approaches rarely bring lasting relief or teach us how to manage daily stress effectively. Acknowledging stressors and practicing coping habits that involve mindfulness and meditation are more productive for long-term stress management and resiliency.
What is Mindfulness and Meditation?
According to the source, Mindful1, mindfulness is “the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.” It involves being intentional with your thoughts, decisions, and actions to formulate a more thoughtful response rather than a reaction. Meditation is a mental or physical practice that encourages the mind and body to be more present, aware, and mindful. It can be guided by following prompts or verbal cues or practiced alone by following self-prompts, mantras, prayers, or quiet stillness.
How Do These Approaches Help Manage Stress?
Practicing mindfulness and meditation provides a lasting impact on how we manage stressors now and in the future. Implementing strategies that involve both areas allows us to focus our attention and thoughts on the here and now rather than letting our minds wander or dwell on future worries or past events. It keeps our thoughts from spiraling or becoming emotionally reactive in challenging situations. Whenever we are mindful and meditative, we can step back and see the bigger picture rather than hyper-focusing on the problem or obstacle. This approach allows us to see various solutions. Meditative strategies aid our thought process and assist with slowing down heart rate and breathing and easing muscle tension.
Putting Mindfulness and Meditation into Practice
Practicing mindful and meditative techniques isn’t necessarily one size fits all. There are many strategies to choose from, so make habits with the ones that resonate most with you. Below are several mindfulness and meditation practices to consider trying.
Journaling. Spend time writing down your reflections on the day. Ponder emotions, answer questions, and practice gratitude. Writing can help us put our thoughts, concerns, and emotions into more concrete words and perspectives.
Deep Breathing Exercises. We breathe all day long without thinking much about it. However, when we take time to pay attention to inhaling and exhaling, it allows us to be more present. Breathing exercises like box breathing2 or 4-7-8 breathing3 can help slow our breathing and heart rate and let us think more clearly.
Grounding Techniques. Grounding techniques, like 5-4-3-2-1 grounding4, are also beneficial for returning our thoughts to the here and now. It helps us pay attention to our body and our current surroundings.
Guided Meditations. Guided meditations are typically in video or audio form and provide prompts for the listener to follow. These prompts can focus on mindful techniques such as visualization, breathing, mantras, or muscle relaxation.
Progressive Muscle Relaxation. Progressive muscle relaxation5 is a form of meditation that eases muscle tension and brings awareness to the body by contracting and releasing specific muscles at a time.
Movement Mediation. Being active is an excellent way to promote being present. It can include movements like stretching, yoga, tai chi, walking, or a nature hike.
Visualization. Imagining the positive outcome of a situation or picturing a calming setting are examples of visualization that can evoke mindfulness.
Spiritual Mediation. Meditation can be spiritual, including times of prayer, worship, or contemplation.
Music. Listening to relaxing or instrumental music is an effective way of practicing meditation. It can elicit calm thoughts and feelings that aid in stress management.
Quiet Stillness. Not all meditation or mindfulness needs to be active. Focusing on a moment of being still and quiet can calm overwhelmed thoughts and feelings and refocus your perspective.
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