Today we’re looking at a way to cope with stress. Most of us feel some level of stress every day, some more than others depending on circumstances and some people have more effective coping mechanisms than others. Coronavirus has plunged the world as we knew it into extreme uncertainty and a way of living that we are not used to, so naturally a lot of people's stress levels are higher than usual which can potentially take its toll on our mental health. So, it is important that we recognise this and look after ourselves to avoid burnout.
Burnout is a state of emotional, physical and mental exhaustion caused by excessive and prolonged stress. It occurs when you feel overwhelmed, emotionally drained and unable to meet constant demands. It can creep up on you unexpectedly. Everyday pressures can build up and affect your stress levels without you even being aware that it is happening. There are various ways to help avoid burnout, one way is practising mindfulness.
What is mindfulness?
Mindfulness is a technique you can learn which involves making a special effort to notice what's happening in the present moment (in your mind, body and surroundings) without judging anything. It has roots in Buddhism and meditation, but you don't have to be spiritual, or have any particular beliefs, to try it.
Who can benefit?
Mindfulness can be practiced by pretty much anybody - children, young people and adults. There are different ways to practice mindfulness. There are group courses run in person but there is also online courses and apps where you can learn through self-directed practice at home, which has been useful during lockdown.
Why practice mindfulness?
Mindfulness aims to help you feel calmer and less stressed, more able to choose how to respond to your thoughts and feelings and cope with difficult or unhelpful thoughts. It recommended as a treatment for people with mental ill-health as well as those who want to improve their mental health and wellbeing. More information and support on mindfulness can be found on the Mind website.
Here are a few techniques for you to try to practice mindfulness:
Mindfulness Brew
- After making a hot drink, sit down.
- Wrap both your hands around your mug.
- Focus on the warmth radiating into your hands and take deep breaths.
- Take your first sip and really savour the taste.
- Be aware of how much you are enjoying the drink.
- Continue to sip slowly focussing on the taste.
- Every time your mind wanders, return your concentration to your brew.
- Continue this meditation until your mug is empty.
Unplug yourself
A number of studies have shown mental health implications of excessive internet-browsing, texting, gaming, emailing and social media. Fear of missing out (FOMO) has been recognised as an emerging psychological disorder brought on by the advance of technology. Whilst you will want to know what is going on in the world right now, you may want to consider limiting the time you spend using technology (especially your phone) as this can trigger anxiety.
Have five minutes for YOU
I have been following the Action for Happiness Calendar and one of the suggested actions was ‘take time to do something that makes you happy today’.
This will mean something different to everyone – and can be reading, spending time outdoors, meeting up with friends (social distanced of course!) having a brew or exercise etc. For me this usually involves taking this little fellow, Alfie, on a walk. I recommend trying to make an effort to take some time out on a regular basis to do something that makes you feel happy, he certainly helps to brighten my day!
Mindfulness meditation
We are often juggling multiple things, and mindfulness meditation gives you the opportunity to declutter your thoughts, be in the moment and relax! Here are a few suggestions to try out:
- The Headspace App states that meditation has been shown to help people stress less, focus more and even sleep better. You can download the app for free and access a number of resources to help you meditate, sleep or even become more active.
- Watch the following mindfulness session on YouTube
- Listen to the three-minute mindfulness breathing Space podcast. Narrated by Ed Halliwell, one of the world's leading mindfulness teachers, you can listen to it whenever you feel tense and it is a simple and great way to calm your mind and body down.
It would be great to hear about what you do to be mindful and relax, please send in any photos, tips and advice you’d like to share with your colleagues!
Hope you are all safe and well.