Mindfulness and Mental Health
Many clients I work with try to cope with their painful feelings and scattered thoughts by keeping busy. They throw themselves into their work, their home, and their hobbies. They spend almost all of their time trying to NOT focus on what is in their mind or heart. They seem to hold the belief that they can feel better by NOT focusing on what they are experiencing. It is as if they are telling themselves that pushing through and pushing past is the way forward. Do not get me wrong, engaging in pleasant activities can help improve mood. However, sometimes this is taken too far and is used as an avoidance strategy. Cognitive and emotional avoidance helps, but usually only in the short-term.
One common principle in psychotherapy is to help people face and experience feelings, thoughts, and physical sensations without resorting to distancing or avoidance strategies. Approaching, instead of avoiding, helps emotional recovery in the long-term. There are many ways to “approach” feelings, thoughts, and experiences. One way to do this is through repeated and deliberate practice of “Mindfulness.”
Mindfulness: An Introductory Definition
Mindfulness is a way to intentionally focus your attention on the present moment, without judgment, and without attachment to any specific sensation, thought, feeling, or memory (Kabat-Zinn, 1994; Linehan, 2015). Research has shown that practicing mindfulness has a “side effect” of helping with anxiety, depression, tolerating chronic pain, and stress (Gu et al., 2015). I say “side effect” because the purpose of practicing mindfulness is to accept what is experienced, not to feel more relaxed. However, practicing mindfulness oftentimes leads to feeling emotional relief. Mindfulness also teaches a person to not be as reactive to what they experience and this leads to fewer impulsive and rash decisions. Let us break down the definition for mindfulness.
On the Present Moment:
Although this sounds simple, it is not easy. How frequently is our mind turned to think about past events or future possibilities? When practicing mindfulness, try to notice this tendency and bring yourself back to the present moment or the here-and-now. What is occurring in this very moment? It may help to pay attention to your physical sensations like muscle tension or pain, the temperature of your room, the sounds of your environment, or what smells you notice. Like other aspects of mindfulness, your mind may drift into the past or future. Notice that you are doing that and gently bring yourself back to what is happening right now.
Without Judgment:
“Without judgment” means that you are not evaluating your experience as “good” or “bad,” “right” or “wrong.” Being descriptive versus judgmental is tricky (forgive the judgment) as judgment is a shorthand way of thinking and making conclusions. We also think and talk in evaluations/judgments to communicate a lot of information in a short amount of time. Unfortunately, judgment often heightens how we feel, making it more difficult to remain in the present moment. While practicing mindfulness, we try to remain nonjudgmental as much as possible.
Without Attachment:
“Without attachment” means to not dwell on any internal experience or external stimuli. Whatever you think, feel, or notice is acknowledged and then let go allowing other memories, thoughts, feelings, or sensations to enter your awareness. In this mindset, you try to not push or avoid thoughts, feelings, or sensations. You are accepting of these experiences without holding onto them. This is similar to watching clouds pass through the sky. When doing this, you do not focus on one cloud the entire time. You allow that one cloud to come and go, and then focus on the next cloud until that one passes. You do not hold onto any one cloud the entire time. This is what is meant when I say “without attachment.”
Mindfulness Exercise: The Body Scan:
There are many ways to practice mindfulness. What I would recommend is that you try to practice this for brief periods of time (say 30 seconds). I recommend this as it may initially be overwhelming as you practice this way of focusing your attention. One way you can practice mindfulness is to do a “body scan” where you go through the major muscle groups of your body paying attention to the physical sensations, temperature, and tension in those muscle groups. When you do this, you may want to start at the soles of your feet and move up to the top of your scalp. If you notice your mind wondering to something else, notice your mind doing this and try to gently (and without judgment) bring it back to your body. You may have to do this many times throughout the exercise, and that is normal as your mind is doing what it does. With time, practice, and feedback, mindfulness will get easier and you will notice improvement in your concentration, attention, and ability to tolerate memories, feelings, and thoughts without feeling the urge to change or avoid them.
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Mindfulness is a central feature of many effective treatments. It is a core strategy in Dialectical Behavior Therapy and Acceptance and Commitment Therapy. It has also been added to some types of Cognitive Behavioral Therapy. Some forms of psychodynamic psychotherapy (e.g., Brief Relational Therapy) are described as practicing mindfulness in the relationship. If you think mindfulness may help you and your mental health, our Psychologists can provide feedback and coaching in how to use this throughout your daily life. If you think this approach may be a good fit for you, I encourage you to contact McGowan Psychological Services for a free 15-minute consultation.
References
Gu, J., Strauss, C., Bond, R., & Cavanagh, K. (2015). How do mindfulness-based cognitive therapy and mindfulness-based stress reduction improve mental health and wellbeing? A systematic review and meta-analysis of mediation studies. Clinical Psychology Review, 37, 1-12.
Kabat-Zinn, J. (1994). Wherever you go, there you are: Mindfulness meditation in everyday life. New York: Hyperion Books.
Linehan, M.M. (2015). DBT Skills Training Manual, Second Edition. Guilford Press: New York.