May 27 , 2021
Mindful Techniques That Work in the Age of Chaos
Have you had days when you rush out the door without taking a moment to think about how you would like things to go? Before you know it, someone or something triggers you, and you react automatically with impatience, frustration, or even rage. In other words, you catch yourself saying something or reacting in a way that you didn't intend in the first place.
You can break these negative behavior patterns by incorporating mindfulness into your daily life for only a few minutes throughout your day. You'll notice that your stress levels will be lower, and your actions will be more in line with your intentions.
The following article will outline five daily practices that can bring more mindfulness to your life.
Play the Name Game.
It's a far simpler game than Eye Spy, yet an effective tool in the fight against spiraling thoughts.
To start, look around at your surroundings and identify three things you hear, then two things you can see, and finally one sensation that you feel.
By doing this, you’ll be able to ground yourself by improving your awareness of your internal and external environment.
Set Your Intention
Before you turn on your laptop and lock into your daily grind, pause for a few moments to center yourself.
Scheduling in a bit of time every morning to set your intention helps you start the day with a clear and focused mind. You may do this through journaling, meditating, reading, or movements. Keep an open mind and do what makes you feel the best.
To be more specific, you can start with beginner yoga exercises and get a sense of what your body needs at that moment, or read an uplifting and inspirational book to get you charged with positivity for the day.
If you think that you’re more of a night owl, forming a morning practice may seem challenging. In this case, schedule time in your afternoons or evenings to put your mind at ease. It’ll only take 10 minutes to set your intention.
Practice Deep Breathing
The quality of your breathing can tell you a lot of where your headspace is at. Odds are, if you're feeling anxious, your breath will be shallow, short, or otherwise constrained. A straightforward technique to relieve stress is by practicing deep breathing through your diaphragm.
Taking long and deep breaths when you feel distracted, chaotic, or otherwise ungrounded relaxes your nervous system and draws your attention to the present moment. Consequently, you feel closer and in tune with your body, the earth, and the spaciousness inherent in every moment.
If you're unfamiliar with deep breathing exercises, we recommend you use the four-count method. Steadily breathe in for four seconds and then exhale for four seconds, and repeat this four times.
Make a Gratitude List
Write down 5-10 things that you’re grateful for when you wake up or before going to sleep.
When you face challenging circumstances, gratitude lists are the easiest and fastest way to ground yourself because they shift your focus to what's working instead. The secret behind this practice is to be as specific as possible. So instead of writing down “I’m grateful for my parents,” try “I’m grateful I got to talk to my parents on Zoom today.”
Thanks for reading. I really hope this helps you overcome all challenges. Good luck!
Dr. Sharon Fried Buchalter Ph.D., is a distinguished clinical psychologist, life coach, and public speaker who has worked as a Marriage and Family Therapist and clinical social worker. She received the highest accreditation as a board-certified diplomate-fellow in advanced child and adolescent psychology. She has spent her lifetime educating, enlightening and empowering parents and children of all ages.
She has developed revolutionary tools to help couples, parents, and families achieve happiness and success. Her first book Children Are People Too, provides eight essential steps designed to strengthen families and empower parents to be their own child's life coach and mentor. Her second book New Parents Are People Too, provides relationship advice for couples entering parenthood for the first time.
She is also the founder and owner of Products On The Go and Little Toes.