Does it sometimes feel like you are a teeny tiny person in a world that is so big, surrounded by giants doing their giant people things? Does it feel like, to keep up, you have to do ten thousand tasks? And somehow, even when you manage to complete those ten thousand things, it’s still not enough, and there are ten thousand more waiting. Just writing these lines is giving me anxiety. I can imagine them giving you anxiety as well. Sorry, that wasn’t my intention.
This article discusses how mindfulness can be used to manage situations like these. Mindfulness is a skill that allows you to shift your attention to the present rather than dwelling on the past or worrying about the future.
During one of my psychiatry rotations, I accompanied psychologists to group therapy sessions where the therapist often practiced mindfulness with the patients. After these sessions, you could literally feel the room become calmer, with the tension draining away. Practicing the techniques the therapist taught was my favorite part of the whole experience.
Some of the techniques I learned for practicing mindfulness include:
Breathing exercises. Focusing on your breath can help ground you in the present moment. Techniques like deep breathing, box breathing, or the 4-7-8 method can be particularly effective.
Body scan meditation. This involves mentally scanning your body from head to toe, noticing any areas of tension or discomfort, and consciously relaxing them.
Mindful eating. Eat slowly and savor each bite. This practice can help you develop a deeper appreciation for food and become more aware of your eating habits.
Mindful walking. Take a walk and pay attention to the sensations in your body, the sounds around you, and the sights you see. This can be a simple way to practice mindfulness.
Gratitude practice. Reflecting on things you are grateful for can shift your attention from what is stressful in your life to what is going right.
Mindful observation. Choose something and spend a minute or two just watching it. Pay attention to its colors, shapes, textures, and other features without making judgments.
Guided imagery. Listening to guided meditation recordings or simply imagining a peaceful scene can help relax the mind and body.
Remember, mindfulness isn’t about being perfect or zen all the time. It’s about being able to turn your attention to the moment, especially when your mind is running wildly like a squirrel in traffic, and then gently guiding it back to the present. So, the next time you find yourself overwhelmed by those ten thousand tasks, take a deep breath, maybe do a quick body scan, and remind yourself that even superheroes need a day off.
Farees Ahmad Khan, a graduate of Khyber Medical College in Peshawar, Pakistan, is an aspiring psychiatrist with a deep passion for the field. Growing up in a closely-knit family, she is known for her compassion, which is reflected in her patient care. As a good listener, she prioritizes the well-being of her patients. In addition to expanding her knowledge in psychiatry, Farees enjoys immersing herself in fantasy books, finding both inspiration and relaxation in their imaginative stories.
Farees is dedicated to making a positive impact in mental health, both through her clinical work and by sharing her insights with a broader audience. She believes in holistic care and strives to provide compassionate and effective treatment to all her patients.
Sarah Alnaher is a physician.
