What is Mindfulness and Can it Change Your Life?

mindfulness

 

In recent years, the concept of mindfulness has been a hot topic for not only psychologists, but for anyone from business executives to basketball players alike. Despite its recent surge in interest, mindfulness is not a new concept; it stems from ideas rooted in a variety of Eastern traditions, especially Buddhism. Concepts central to the practice of mindfulness and meditation have been put to use by many in recent years because of the vast number of benefits that have been shown to follow this type of practice. But does it actually mean? First, let’s start with some common misconceptions.

Mindfulness vs. Meditation: Is There a Difference?

Mindfulness is often associated with meditation. We think of “being mindful” and we imagine a dark room with candles and a pillow, crossed legs and gentle new age music. Is this mindfulness? It can be, sure. Meditation is one way in which many people choose to practice a form of mindfulness, but it certainly isn’t the only way. You can practice being mindful while working at the office, while eating at the breakfast table, or while taking a walk outside.

Some people may be hesitant to engage in mindfulness because of its connection with spirituality or religion. Indeed, for many, mindfulness and meditation can involve a spiritual sense of connection. And while it may have roots that can be traced back to religious practices (as well as nonreligious practices), mindfulness is not necessarily a spiritual practice. Rather, mindfulness is a part of the human experience—one that has the capacity to enhance a religious or spiritual practice, or simply to heighten our sense of awareness in our day to day life.

In short, mindfulness is what you make of it. For some, it’s a taking a deep breath before a speech or presentation and reconnecting with themselves before beginning, while for others it can describe a way of being within the world. The New York Times has a running series on mindfulness, entitled “Meditation for Real Life” which offers short, simple guiding prompts for common moments in life that allow for us to practice being mindful in a variety of contexts—whether sitting alone at our desk at work, or even surrounded by others at the dinner table. But what actually is mindfulness?

What is Mindfulness ?

Traditionally, the term mindfulness simply describes a way of attending to the present moment. It involves noticing those things that we might otherwise take for granted—stopping to smell the roses, so to speak. There’s an intentionality to it; by deliberately remaining present, we develop an awareness that captures both internal and external experiences. To practice mindfulness is to strive to notice and appreciate these experiences in the present moment with compassion—not to judge or attempt to change, but to simply notice.

Try this:

Take a moment to pause what you’re doing. Notice the restless shifting in your seat or the tapping of your leg, and find some stillness instead. Notice your breathing, and take a slow, deep breath for a count of four, holding it briefly, then slowly exhaling for a count of six. Repeat this, paying attention to your breath and noticing the way it feels as you breathe deep into your stomach, and the way that your body relaxes further with each exhale. This is an exercise designed to help us breathe mindfully—taking us off autopilot and increasing our awareness of our breath. Continue this for a minute longer and notice changes to your body or your mood. Most commonly, people report feeling more relaxed, as though the tension were flooding out of their muscles with each prolonged exhale. If this exercise felt good, consider trying it for three minutes, or even five.

What are the Benefits of Mindfulness?

The benefits of mindfulness have been gathering evidence for many years now. Given that this is largely a mental exercise, people are often surprised to hear of its many physical benefits. Better immune functioning, better sleep, and what is perhaps the most obvious benefit, a significant decrease in stress levels; indeed, Mindfulness-Based Stress Reduction (MBSR) has become a widely used set of techniques that implements mindfulness exercises as a way of decreasing stress and anxiety. Mindfulness and meditation tend to invite a sense of calmness and peace into our experience, in part simply because we are slowing down and remaining present, rather than letting our minds run on a loop or continue worrying about the next thing on our agenda. One of the most powerful aspects of mindfulness is that you don’t need any special equipment, a guru, or a lot of money to practice it. You just need a willingness to ask yourself questions and a quietness to hear the answers.

Many of the benefits of mindfulness are mental and emotional in nature.  Awareness and understanding is often the first step in promoting change in just about anything, so improving our awareness of our internal worlds can be a powerful way of effecting change within ourselves.  One major misconception about mindfulness is that it requires shutting off or controlling our thoughts.  When I talk with my clients about mindfulness, it usually involves some discussion around thoughts, reactions, behaviors, or experiences that are flying under our radar and thus contributing to our feelings of sadness, anxiety, frustration, or other feelings that we might prefer to avoid.  In doing so, clients often go on to ask about the point at which they can begin to control or shut off these feelings altogether. And understandably so—to be able to do this could keep us from experiencing the discomfort that accompanies these feelings.

Sometimes we don’t know even what questions to ask at all. In these instances, it can be helpful to seek out the support of a therapist who provide guidance, helping us lead more mindful lives and truly get in touch with our inner selves. All of the therapists at Bergen Counseling Center are trained in mindfulness and can help you develop a personalized plan of mindfulness to incorporate into your daily life.

If you are interested in learning more, fill out the contact form below or call us at (773) 512-4992.

This article is part 1 of a 2 part series on mindfulness. Part 1 defines mindfulness and part 2 will focus on how to practice mindfulness in your daily life. Stay up to date by signing up for our newsletter and get alerts when new content is published. 

New Mindfulness for Anxiety Group!

The Bergen Counseling Center is excited to announce a new group on Mindfulness and Anxiety. The co-ed group starts on March 7th and will be led by Dr. Whitney Zweifel. We welcome you to contact Dr. Zweifel with any questions or to schedule a introductory consultation about becoming a group member. A downloadable PDF flyer with more information is available at the bottom of the post.

Anxiety_and_Mindfulness_Group_Flyer[1]

 

Anxiety and Mindfulness Group

Do you have difficulties calming your mind?

Do you experience stress and anxiety?

Join our anxiety and mindfulness processing group and learn mindfulness techniques to aid you in your mental resilience and distress tolerance. Find more balance in your life and learn to calm your mind and body.

 

TIME:

Mondays

8:00pm – 9:00pm

HOW OFTEN:

Weekly for 12 weeks/sessions

WHERE:

25 E. Washington Street

Chicago, IL 60602

Suite 1206

START DATE:

March 07, 2016

CONTACT:

Dr. Whitney Zweifel

773.263.6485

drzweifel@bergencounselingcenter.com

 

CLICK HERE FOR DOWNLOADABLE FLYER:

Anxiety_and_Mindfulness_Group_Flyer_PDF.pdf

CLICK HERE TO LEARN MORE ABOUT DR. ZWEIFEL:

Dr. Zweifel’s Bio

We’re Hiring!

 

bergen-logo-verticalNOTE: We do not currently have any open positions available, but we do anticipate the need for a full-time therapist position in Q1 of 2017. You may still submit your resume/CV, but we will not be contacting applicants until we have an open position. Thank you for your interest in Bergen Counseling Center!

 

We’re hiring! We are excited to announce that Bergen Counseling Center is expanding at both our Downtown and Ravenswood locations. We have positions open for both employee and associate level clinicians depending on level of licensure. Click the link below to go to our jobs page to find out more information and how to apply.

http://www.bergencounselingcenter.com/jobs

Understanding Stress and Anxiety Management

Feeling stressed is a normal part of life. Knowing how to effectively manage stress can be challenging. The stress response, or fight or flight reaction, is the body’s natural response to an environmental threat. The stress response involves activation of the sympathetic nervous system causing the body to physically and mentally prepare to either fight against or flee the threatening situation. The stress response can be an adaptive reaction, in that it lets you know you need to react to danger. Problems occur if you do not manage your stress effectively causing negative emotional and physical consequences. In modern day life, the stress response can be triggered when you sense a threat to your identity and your values. People often describe feeling stressed about work issues, relationship difficulties, financial problems, and balancing life’s tasks.

The stress response is a natural reaction to perceived threats, yet experiencing the stress response over time can cause many mental and physical health problems. Although you cannot completely eliminate experiencing stress, you can learn to manage stress in a more healthy, adaptive manner. The two general ways you can manage stress are using problem-focused coping and emotion-focused coping. In problem-focused coping you change the nature of the stressor itself. Sometimes changing problems in your environment is not possible. Fortunately, there are healthy coping skills that can be learned and implemented to effectively turn off the body’s stress response.

In emotion-focused coping, the goal is for you to cope with stress differently so that the effects of the stress response on your body will decrease. Some examples of emotion-focused coping include meditation, massage, exercise, yoga, altering negative or distorted self-statements, changing your perception of the threat, seeking out social supports, engaging in fun hobbies, and relaxation skills training.

Learning relaxation skills is an effective and simple way to begin to manage your stress. You can start implementing an exercise called deep breathing. First find a comfortable quiet place and get in a relaxed position either sitting or lying down. The skill involves taking a long deep breath so that the stomach expands. Hold the breath for a count of 3-4 seconds, then slowly exhale. Work on focusing your thoughts only on your breathing and remind yourself to relax. Start by doing this exercise once a day for 10-15 minutes. Deep breathing is a way to induce the body’s relaxation response and turn off the stress response. When practiced often, you will feel generally more relaxed. To learn more about relaxation skills and other ways to manage stress you can reference a self-help book on stress reduction. If you think your feelings of stress have become too overwhelming, you may benefit from seeking psychotherapy to help manage your stress.

We’ve Added a New Location!

1945wilson[1]We are happy to announce that the Bergen Counseling Center has added a second location on the north side of Chicago in the Ravenswood neighborhood. The new office is located at:

1945 W. Wilson, Suite: 2117
Chicago, IL 60640

Dr. Rebecca Bergen, Ph.D. is joining Bergen Counseling Center and will be the primary clinician at this office. She is currently accepting clients on M/Tu/W/Th/Sa. To schedule an appointment with Dr. Bergen, call (773)512-4656, email at drbergen@bergencounselingcenter.com, or fill out the contact request form on our website.

Our Ravenswood office is conveniently located one block from the Damen Brown Line stop and offers lot parking for $2.00/hr. Ample street parking is also available.