What to Know About Mindfulness

WASHINGTON — Our brains are constantly busy. We’re always taking in new information, processing it, thinking about our to-do list, worrying and planning. When you experience mental or physical health challenges, you add a new layer of stress and there may be no room left in your overcrowded brain.

Mindfulness is a tool that may help. It’s a term that gets thrown around a lot, so we’ll break down what it means, how it may help and how to try it out.

What Does Mindfulness Mean?

Mindfulness refers to being aware of your body and mind in the present moment by tuning into your physical sensations, five senses and breathing. The American Psychological Association states it helps you “observe your thoughts, emotions and other present-moment experiences without judging or reacting to them.” 

Becoming aware of your thoughts and feelings without judging them can help you accept your present situation and potentially cope with stress and anxiety.

The History of Mindfulness

Mindfulness is an idea that dates back several centuries to Buddhism. It is a translation of the term “sati,” which means “moment-to-moment awareness of present events.” Buddhism became popular in the United States in the 1970s, bringing mindfulness with it.

In 1979, John Kabat-Zinn adapted mindfulness to a clinical setting. He developed Mindfulness-Based Stress Reduction to help patients psychologically cope with chronic pain. It has since been adapted into other clinical psychological tools, including cognitive behavioral therapy and acceptance and commitment therapy. 

Using mindfulness in these types of therapies can help people manage symptoms of anxiety, depression and other health conditions.

Mindfulness vs. Meditation

The terms mindfulness and meditation are often used interchangeably but they are not the same. There are many different types of meditation and mindfulness is one of them. While some meditation practices may have you focus on something specific, mindfulness meditation refers to observing the present moment without judgment. 

Mindfulness meditation usually involves scanning your body for physical sensations, focusing on your breath and tuning into your five senses.

How Mindfulness May Impact Health

Many clinical trials suggest that practicing mindfulness can impact your mental health by helping to manage:

• Stress.
• Anxiety.
• Depression.
• Insomnia.
• Chronic Pain.

The National Institutes of Health states that mindfulness may help with behavioral changes in eating disorders and substance abuse — but research has been mixed.

In 2017, the American Heart Association stated that mindfulness meditation may be a useful tool in preventing heart disease, but more research was needed. In 2020, a review of studies suggested that mindfulness helped lower blood pressure in people with hypertension, diabetes and cancer. 

Tips to Get Started

If you’re interested in trying out mindfulness for a mental or physical health issue, it’s always best to speak to your health care provider first. 

While it generally seems safe, in some cases, mindfulness can increase anxiety. On the other hand, the goal of mindfulness is not always to make you feel better. Since it makes you aware of your thoughts and feelings, it can also amplify unpleasant thoughts and emotions. 

Here are some tips to get started safely.

• Consult your mental health professional for guidance on mindfulness.
• Attend a class taught by a certified professional.
• Try an app for a short, guided practice and see how you feel.
• Take five deep breaths, focusing on how it feels to inhale and exhale.
• Tune into your five senses and notice what you can see, hear, smell, taste and touch.
• Go on a short walk without headphones — in nature, if possible. Focus on how it physically feels to walk and notice what you see and hear.
• Notice when your mind wanders during daily activities, like washing dishes. Bring your attention back to the feeling of water, soap and your hands.

Tuning In

Mindfulness meditation may sound intimidating. It’s a common misconception that meditation involves sitting and thinking about nothing, which may seem impossible. Rather than resisting your thoughts and feelings, the goal is to observe them without judgment and bring your attention back to the present moment. While this practice may amplify anxiety, research shows it may also help you cope with mental and physical health issues.

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