The stress response is powerful and can easily overwhelm our minds and affect our health.
When stress is running your life it’s time to become more mindful.
Mindfulness is a state of active, open attention on the present.
When you’re mindful, you observe your thoughts and feelings from a distance, without judgment.
Mindfulness means living in the moment and awakening to experience.
Dr Brene Brown, PhD explains how mindfulness can allow you let go of the constant worry about life and reduce your feelings of overwhelm.
10 EASY steps to increase mindfulness
We want you to have less overwhelm in your life and become more mindful.
Let’s look at the 10 steps to increase mindfulness using our practical guide to mindfulness.
Before you read the steps, remember the underlying calm.
step 1: breathe
Breathing can slow (and even stop) the body’s stress response.
Breathe in for for one full second, pause, then exhale for one second.
Repeat and continue for one minute.
Practice 15 times per day.
Sound like a lot of practice?
Try focusing on your breath every time you have to wait for something like traffic, waiting to cross the street, waiting for the bus, or waiting in line for coffee.
step 2: limit time travel
Worrying about the future (anxiety) and feeling shame of the past (regret) can keep you from enjoying the moment.
Control your focus by directing your attention to the present moment as often as possible.
As soon as you catch yourself time traveling, take a breathe and focus on where you are and what you are doing.
step 3: mindful awareness
Focus on your external and internal environment.
Close your eyes…
Focus on the feeling of breathing deeply…
Notice your heart beating and the way the chair beneath you feels.
Do a scan from head to toe noticing any areas of tension.
step 4: decrease nerve system tension
There is one system responsible for coordinating the body’s stress response… the nerve system.
Chiropractors work to correct core problems with the structure of your spine and function of your underlying nerve system…
Which helps to ease the effects of sympathetic overwhelm.
Discover if there may be a core problem affecting your nerve system by scheduling a Complimentary Consultation with one of our doctors today.
step 5: schedule worry time
Some worries need to be faced and dealt with directly.
Rather than spending the average 1 hour 50 min a day worrying…
Schedule 90 seconds to do all your worrying.
Keep your worry time to 90 seconds or less to avoid stimulating the stress response.
When your time is up, stop worrying… it’s counterproductive.
step 6: muscle relaxation
Move down your body tightening and relaxing each major muscle group.
Start with the muscles of your face then move to your shoulders, arms, hands, back, abdomen, buttock, legs and feet.
Repeat in the areas still under tension.
step 7: have more fun
We often take life too seriously, always looking for potential problems rather than joys.
Schedule time for the things you love, and protect that time (don’t let “life” get in the way of you having fun).
Each day, say yes to something that brings you joy… and remember, if it’s not a “HECK YES!”, it’s a no.
step 8: craft a plan
Having a plan will almost always put your mind at more ease.
Take time each morning to plan your day, tackle foreseeable challenges and take action.
Write down each worry, list potential solutions under each and devise actionable steps.
Once your plan is complete, there is no need for constant review… re-planning only leads to more stress.
step 9: thought stopping
Worrying your way from one topic to another can feel like a never ending pinball game.
The goal of thought stopping is to interrupt a negative thought and replace it with positive one.
Interrupt the thought by saying “STOP” or “CUT IT OUT” to yourself. Then, introduce a happy thought like a childhood memory or a beautiful landscape.
Use as much detail as possible.
step 10: clear space
Close your eyes and picture all your worries lined up on conveyor belt.
As each worry arrives in front of you, acknowledge it, address it, then let it drop off the conveyor belt and be done with it!
Clear your mind’s space for productive thoughts.
download the practical guide to mindfulness
Now you know the 10 easy steps to reduce overwhelm and increase mindfulness.
Get our Practical Guide to Mindfulness, print it and post it in a place where it’s easily accessible.
Any time you feel overwhelmed or stressed, just take out this guide and do any of the 10 steps to become more mindful and quit worrying.
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