The Practice of Mindfulness

When I mention the word “mindfulness,” what comes to mind?  Based on common practice, mindfulness consists of strategies to help reduce stress, anxiety, and rumination, while helping to bring yourself back to the present moment.

As I work with clients, many times the word “mindfulness,” is associated with the practice of meditation.  Meditation is a great method to get in touch with the present moment through controlled breath-work and visualization.  However, there are times that meditation simply is not the most appropriate strategy for the moment.  Below, I’ve outlined some hypothetical scenarios that paint a picture for when mindfulness (without meditation) may help. 

 

Case Examples

(Please note: All names and examples are fiction.  Any reference that seems to relate to a living or deceased person is purely coincidental.)

 

“Beth” is at a party with her friends.  She is having a good time and socializing, when suddenly, she begins to feel a wave of anxiety creep over.  She doesn’t want to leave the party altogether, but there is no quiet spot to sit and let her thoughts come and go.  It is cold outside, and she would prefer to not step outside if she doesn’t have to.

 

“Jack” is driving and suddenly feels road rage.  It would be unsafe for him to meditate  in the car.  He can pull over until he is more collected, but Jack wants strategies to maintain feeling calm while driving. He also hopes to reduce some of the edginess he feels after the majority of his anger has subsided.

 

“Sam” is having difficulties with their relationship with their partner.  Sam tries to meditate, and is finding their thoughts keep wandering no matter how hard they try.  Sam feels sad, anxious, confused, and wants to talk to their partner again, even though Sam was asked not to reach out.  They need strategies for what to do when they simply cannot focus for too long on one thing.

 

While these three examples may be fictitious in the sense that they are not real people, these are common examples of real situations that can evoke strong emotion.  One of the best ways to help tame some of those feelings is to have a range of strategies (almost like a toolkit if you will) that can be used in various settings. Below, I have outlined five different mindfulness strategies, how to complete them, and some of the settings they can be used in.

 

Practicing Mindfulness Without Meditation

1) Engaging With the Five Senses

Engaging with the five senses is a strategy often used in Dialectical Behavior Therapy, also known as DBT.  In DBT, engaging with the five senses is used to bring the person engaging with the exercise back into the present moment and away from the thoughts which may be causing distress in the moment. To do this exercise is very straightforward.  Pick a room or a space to practice in.  From there, one by one, you will engage with each sense and try and name as many things as you can.  Ask yourself:

  • What can I see right now? (This one is my personal favorite, because it can go on for a long time, and you can make this as simple or as detailed as you want.  For example, if you see a cup, you can say to yourself “I see a cup” and leave it at that.  Or, you can add details such as, what color(s) is the cup?  Does it have a lid?  A handle?  A straw in it?  Are there words- if so what are the words? What is each letter? If there is a pattern, count it out!)
  • What can I hear right now? (If it is hard to find a sound, can you get your phone out and start typing/open an app that makes noise?  Can you start humming?  If you are alone can you start talking or singing?)
  • What can I smell? (Perhaps if you are home or in someone’s home there is a candle, or something in the kitchen you can smell.  Or your wrist if you are wearing body spray.  Or your hair if you use product.)
  • What can I feel? (If in public, can you sit and feel a seat beneath you?  Feel your clothes?  Touch your hair?  Rub your hand?)
  • What can I taste? (OPTIONAL: This portion of the strategy may not be applicable in some settings.  For this exercise, please do not use alcohol, nicotine, or other substances.; please stick to food and non-alcoholic drinks.)

Engaging in your five senses is a great strategy because it can be used in almost any setting.  Using the previous examples, “Beth” could have used this strategy to collect herself at the party, and “Sam” could use these strategies at home or various other places they may go if worries related to their partner resurface.  This strategy would not be appropriate for “Jack,” however, as he would need to focus on the road and the cars around him.  However, a shortened, modified version that he could use would be to look at the cars in his surrounding and name the make, model, state on the license plate, and color of the cars.

 

2) Cold Temperature Strategies

Cool/cold temperature strategies, especially involving water, is another great way to get back in the present moment.  This helps provide a small “startle” to our systems to say “hi, focus on the cold feeling, not those thoughts!”  If you have cold sensitivity, or cold temperatures cause you pain, please consult with a physician before trying any of these strategies.

  • During a panic attack, hold an ice cube (or one in each hand).
  • Run a faucet with cold water and run your wrist in it.  Splash your face if you can!
  • Go outside for fresh, cold air or open a window.
  • Turn on a fan and feel the breeze.

These strategies can be used in multiple settings, but I like to particularly emphasize them when at home or in another person’s home.  Stepping outside or going to the restroom to run cold water can be used in multiple other settings, such as restaurants, indoor social events, and breaks at work.  Using the hypothetical examples, “Beth” could run to the bathroom and run cool water on her wrist if she did not want to go outside in the cold.  “Jack” can turn on the AC of the car.  “Sam” can utilize any of the above strategies.

 

3) Exercise

Exercise is another great way to return back to the present moment.  Exercise DOES NOT have to be overly intense! (throwback to the time I tried a high intensity interval training class; I still shudder thinking about it!).  Exercise for the purpose of reducing stress, anxiety, and ruminating thoughts simply means moving your body to expel energy, as well as repetition so your thoughts become focused on the exercise.  Know your body and its strengths.  This motion can be jumping jacks, push ups, sit ups, knee lifts, going up and down stairs, or simply pacing!

While this strategy is best used at home, it can be used in multiple other settings as well.  For example, if you are at an event, you may be able to excuse yourself and go on a brief 5-minute walk.  During a break from work, you may be able to do some stretches privately, such as rolling your shoulders and head and stretching your arms.  Using the above hypothetical examples, “Sam” would be the best candidate for these strategies, as they can do any of these from the comfort of their own home.  “Beth” would also qualify for this strategy if she were comfortable with going outside and taking a brief walk.  If the party takes place on multiple floors (for example, in someone’s home), she may try and find reasons to go up and down the stairs a few times (such as to talk to different people on different floors).

 

4) Alternative Breathing Strategies

Aside from meditation, there are plenty of other breathing techniques and visualizations which you can try.  One of my favorite methods to teach others is to simply exhale longer than you inhale- it is a great way to help restore the breath rate.  Another method (also called box breathing) consists of four steps: inhale, briefly hold, exhale, and then briefly hold again.  You can literally visually or trace a box with your finger as you do this!

What’s great about this strategy is you can literally use this strategy anywhere (protip: great for tests, exams, and meetings.). Using the examples from before each person can use this strategy.  “Beth” can practice her breathing in front of anyone, after all, no one will directly pick up on what she is doing if she feels self-conscious.  “Sam” can utilize this strategy from anywhere as well.  This is also a great technique for “Jack” because it is safe to practice while driving, especially the technique of exhaling longer than inhaling.

 

5) Distractions

Lastly, a fifth way to practice mindfulness is to engage in a distraction, or an activity, to get in tune with what is happening in the present moment and away from ruminating thoughts.  To practice this strategy involves a lot of self-discovery because this can be anything- a hobby, an activity, something educational, etc.  Essentially, the possibilities are limitless.  While this may seem overwhelming at first, it can be a fun way to engage in self-discovery.  Try a new activity, turn on a favorite show, or find a hobby that you find engaging!

Using the examples rom before, the possibilities are vast.  “Jack” may be driving, but he can turn on music, a podcast, or an audiobook.  “Beth” might also listen to music- or, she may look and see if any activities are going on at the party to participate in.  “Sam” has a lot of room to practice this.  They may turn on a TV show, call a friend, or try a hobby.

 

A Take Home Resource

Hopefully what you are seeing by now is that there are many alternative strategies to mindfulness other than meditation.  For a summary of these strategies to have on hand, I have included a free 5″ by 7″ summary of the strategies to fold up and take on the go with you!  But remember, one of the best ways to learn these strategies and more is to also talk through what some of the obstacles are in the way.  

DOWNLOAD RESOURCE HERE

Here at online-therapy.com we have a team of wonderful therapists here to assist you.  To learn more about our program and therapy options please visit us at https://www.online-therapy.com/create_account.php

Enjoy the strategies!

 

Reference:

Linehan, M. (2015). Dbt skills training handouts and worksheets. The Guilford Press.