Mindfulness: A Guide to Stress Reduction

“Stress is caused by being ‘here’ but wanting to be ‘there’.” – Eckhart Tolle

A recent stress & mental health study conducted by GOQii on 10,000+ Indians, shows that a staggering 24% of Indians are struggling with stress of various kinds. Workplace environment and financial instability were the top two factors affecting stress levels.

Since the Covid-19 pandemic our work environment has become stressful due to longer working hours, lack of job security, lower wages, and a rise in competition. Many people are concerned about their prospects because of the unstable nature of the economy. All of these factors have caused a great deal of tension and concern. 

It is in these tense moments that we need to bring mindfulness to our lives. A daily practice of mindfulness helps us in reconnecting with ourselves and improves our overall well-being.  For thousands of years, people have been meditating frequently as a part of spiritual practice. In more recent years, mindfulness has gained popularity as a stress-reduction strategy. 

So, what is mindfulness? How does it work? How will it benefit me? And how can I practice it?

What is Mindfulness?

Mindfulness is a state of intentional and non-judgmental focus on the present moment. It is typically composed of four elements: 

• Awareness:  Being attuned to what is present in the moment. 
• Focus:  Paying attention to the present moment, without being bothered by the past or the future. 
• Acceptance: Accepting whatever is arising within you, without judgment or the need to control it. 
• Observation: Acknowledging unpleasant ideas, feelings and sensations as transient and ephemeral and evaluating them impartially without taking sides.

How does Mindfulness Work?

Scholars surmise that the advantages of mindfulness stem from its capacity to modulate the body’s reactivity to stress. Prolonged stress can weaken the immune system and exacerbate a host of other health issues. Mindfulness has the potential to have systemic impacts by reducing the stress response. It works by influencing two different stress pathways in the brain; one by changing the brain structure and two it changes the activity regions associated with attention and emotion regulation. 

How Does Mindfulness help with Stress?

• Regular mindfulness practices are an effective way to reduce depression and anxiety symptoms. A study has found that it was as effective as antidepressant medications in preventing depression relapse.  
• You are more aware of your thoughts. This allows you to take a pause because you act on them. 
• Mindfulness can help activate your “being” mode, which is associated with relaxation. 
• You are more aware and sensitive to the needs of your body. 
• It helps increase your level of care and compassion not only for yourself, but for others as well. 
• It can help you build your ability to pay attention and focus. 
• It can also help in sharpening memory and improving mental performance.
• Lastly, engaging in mindfulness practices lowers activity in the amygdala, a region of the brain. Your amygdala plays a key role in activating your stress response, which lowers your baseline stress level. 

How do I Begin my Practice?

While there are multiple ways to tackle your stressors, here are 3 easy things you can do the next you feel overwhelmed by stress: 

1. Take a mindful walk

It appears that modern life is built to keep us stationary for extended periods of time, whether we are sitting, standing, or lying down. Many of us have forgotten the importance of movement when it comes to our mental and physical health. So, the next time you stress go out for a walk. But not just any walk, for one without your earphone. Or at least try for 15-20 mins to walk without music. In those moments of silence, actually observe and absorb your surroundings. Take a chance to notice the feet to ground contact as you walk. Walk as slowly as possible and experience ‘being’ in the moment.

2. Relax your muscles with a body scan.

Finding your stress trigger points might be easier when you practice progressive muscle relaxation. It’s easy to accomplish and doesn’t take long: Comfortably recline on your back, keeping your legs straight. Shut your eyes. Tense the muscles in your foot first, and then release them. Repeat the same motion from your feet to your head as you work your way up your body. Often we don’t realise how much stress our body is holding until we experience it and release it from our muscles.

3. Breathing Exercise

Breathing is normally an autonomic process, thus its importance in relaxing is sometimes overlooked. Nonetheless, a wealth of data indicates that breathing patterns, including depth and temp, might impact vital signs like blood pressure and heart rate. It is possible to practice certain breathing exercises that involve slower, deeper breaths to promote calm.

About KelpHR

KelpHR was incorporated in 2013 to provide the best HR solutions to organizations, and to improve workplace culture across the board. Over the last 10 years, we have serviced more than 700 clients in India and a few overseas, across various industries in the areas of PoSH (prevention of sexual harassment at workplace), D, E & I (Diversity, Equity & Inclusion) and EAP. But the common objective of all of these services is to build safer, happier, inclusive and productive workplaces.

For our services related to Prevention of Sexual Harassment (PoSH), Diversity, Equity and Inclusion (D,E &I) or Employee Assistance programs (EAP) do get in touch with us at info@kelphr.com, call +91-95001-29652 and our advisors will help you with customized offerings suited to your organization.