Benefits of Mindfulness
July 14, 2021
We have all heard about mindfulness and that it is good for us, but let’s explore the specific benefits that can come from practicing mindfulness regularly. There are so many benefits that come with mindfulness including improving focus and creativity.
What is mindfulness? According to mindful.org, “Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us”. During mindfulness, one acknowledges the presence of thoughts and feelings, but does not focus on them, rather, they focus on the present moment.
Practicing mindfulness has many mental health benefits. One major benefit that comes with the regular practice of mindfulness is stress relief because it can influence some of the major stress pathways in the brain. Being present means that we can stop worrying and stressing about the past or the future. Mindfulness is the practice of taking things one moment at a time and being in the present moment. It can also increase your mood because of increased levels of serotonin which is similar to how antidepressants work.
Mindfulness can also help improve physical health in general. Practicing regularly can help to improve one’s immune system. Mindfulness can also lower blood pressure which is something that comes with elevated levels of stress. Lowered blood pressure means a healthier heart and a reduced risk of heart disease. It is also scientifically proven that mindfulness can lower heart rate which can in turn promote a healthier sleep cycle.
Mindfulness can help improve both emotional and physical health. So, let’s talk about how you can incorporate mindfulness into your day. You can practice mindfulness by:
Going on a mindful walk. Focus on what you see and what you hear. Be very present with what is around you in your environment.
Practice mindful meditation. Set aside five minutes to sit upright in a chair and focus on your body. You can use apps like Calm or find a guided mindfulness meditation video on YouTube to follow along with.
Keep a gratitude journal. Be mindful of the small things around you that bring you joy and peace.
Practice deep breathing. Focus on your inhale and exhale. Box breathing is a great technique.
Tips for Coping with Depression
June 15
Many people diagnosed with depression can feel drained of energy and hope. At Living Fully Psychological Services, we have several therapists and psychologists that are experienced in helping people who are struggling with depression. We wanted to share some tips that may help you manage your depression.
Depression can make you want to stay inside or want to curl up in bed. While this can be tempting, it is not what your mind and body need. Going outside and taking a walk with your dog, a friend, or a family member can be helpful. The sunshine combined with movement releases chemicals in your body that can actually help improve your mood.
You can also practice meditation. Meditation and mindfulness can help your brain to calm down and focus. You can click this link for a guided mindfulness session: https://www.youtube.com/watch?v=ZToicYcHIOU.
One thing that many therapists and psychologists recommend to clients who have depression is something called pleasant activity scheduling. The client will work with the therapist to come up with activities that can improve their mood. The client schedules and attends these activities on a regular basis and meets with the therapist to discuss how it went and to make any adjustments. Pleasant activity scheduling is a great way to boost your mood and break the cycle of depression. Some activities you might choose are gardening, painting, going out for lunch with a friend, reading a book, or anything else that brings you a bit of joy. Planning something pleasurable in your day can be super healthy for your mind.
If you are comfortable with it, you can seek help from your therapist that you trust to talk through your emotions. While reaching out may seem scary, therapists are there to help. Many therapists offer a free consultation where you can ask questions and talk about what you are going through.
Trauma
According to Psychology Today, “Trauma is a person’s emotional response to a distressing experience”. Often, the response is not pronounced until many months or even years after the initial event takes place.
How many kinds of trauma are there?
There are many different types of trauma that people face.
Adverse Childhood Experiences: This covers a range of different situations that are faced during childhood that can disrupt normal emotional growth.
Acute trauma: This is a short-term type of trauma caused by a single event.
Chronic trauma: Long-term trauma as a result of repeated and prolonged events.
Secondary trauma: A response to the sufferings faced by others. Many people who work in health care, therapy, and first response are at risk of facing secondary trauma.
The living fully therapists treat trauma through many different methods and approaches:
Stephanie Thom, one of our therapists who specializes in trauma, says about her experience with working with trauma, “Trauma is something that each person experiences differently. It can be devastating and life altering, but it does not have to define the rest of your life! It is something that happened to you, NOT who you are! There is hope... there is healing... there is peace... and there is a life after trauma. My approach is to use CBT and CPT to explore unhealthy thoughts, feelings, behaviors and beliefs that are keeping people bound, and help them to reduce symptoms, learn new coping skills and regain control of their life again.”
Barrett Smith, another one of our therapists, also shared, “Trauma is a protective physiological and psychological response to an overwhelming harmful experience. It emerges in diverse ways with varied intensity according to the nature of the harm and our identity, context, and experiences. Trauma hurts, but not all hurts cause trauma. It's normal for two people to endure similar harm and experience different degrees of trauma in the days, months, or years afterward.
“Trauma responses are intended to help us stop a recurrence of the painful event. However, it can also badly interfere with living a meaningful and fulfilling life. Without permission, nightmares and flashbacks invade. Anxiety becomes ingrained. Seemingly random things can spark panic attacks. Before long, we discover that the trauma has taken control of some or all parts of our life. The hurtful experience has become long-term suffering. Amidst this beyond-our-control suffering, we typically employ all kinds of strategies and schemes to regain control and reduce pain. We avoid places, people, or activities out of fear or anxiety, and we use substances, medications, behaviors, or relationships to silence the pain. It's a destructive cycle that can create a deep sense of hopeless stuckness.
“Trauma treatment is often difficult and requires great vulnerability; therefore, cultivating a safe space and therapeutic relationship is essential. From there, I use the framework of Acceptance and Commitment Therapy (ACT) to craft a therapeutic process catered to the client's unique needs and goals. ACT invites us to be present in every moment, open-up and tune-in to our experiences, and build a meaningful and fulfilling life. I use various exposure techniques to carefully facilitate contact with the pain being avoided, understanding that the only way out is through. I incorporate mindfulness and bodywork to tune into the physiological impacts of the trauma, practice self-compassion, and encourage connection to the present. I introduce a variety of skills and tools to help effectively traverse this difficult psychological terrain. Finally, I support the identification and embodiment of the values of who and how you want to be in the world. This healing process can’t guarantee that pain will disappear. However, it can greatly reduce its impact and enhance our ability to live more fully and vibrantly for ourselves and those we love”.