Therapy Buzz Words Part 2: How to Implement Mindfulness & Self-Care

Mind Candy

In this episode, Dr. Laura continues to discuss the topic of mindfulness and self-care and dives deeper in how one can improve focus, energy levels, mood, and overall performance.

• Self-care refers to the actions we take to nurture our physical, mental, and emotional health. It is about recognizing our needs and making time for activities that replenish and rejuvenate us.

• Mindfulness, on the other hand, is the practice of being present and fully engaged at the moment, aware of our thoughts and feelings without judgment.

• Grounding: Grounding techniques are practices that help us stay connected to the present moment, particularly during times of stress or anxiety. These techniques can be incredibly beneficial for maintaining a sense of stability and calm as they distract our brains and allow our emotional processes to settle.

• Grounding strategies help a person who is overwhelmed by memories or strong emotions or is dissociating; they help the person become aware of the here and now.

• A useful metaphor is the experience of walking out of a movie theater.

• find a balance between feeling overwhelmed by emotions and being out of touch with them.

• improve sleep, normalize the day-night cortisol rhythm, reduce pain, reduce stress, shift the autonomic nervous system from sympathetic toward parasympathetic activation, increase heart rate variability, speed wound healing, and reduce blood viscosity.

• 1. The 5-4-3-2-1 Technique

This method helps you engage your senses to bring your focus back to the present. Identify:

5 things you can see around you.

4 things you can touch.

3 things you can hear.

2 things you can smell.

1 thing you can taste.

• 2. Body Scan

Focus your attention on different parts of your body, starting from your toes and working your way up. Notice any sensations, tension, or discomfort. This helps redirect your thoughts from your mind to your physical presence.

• Guided Breathing: Guided breathing exercises are another essential tool for improving mental health and well-being. Simply focusing on the breath and observing its natural rhythm without trying to change it can help increase mindfulness and reduce stress. Listening to guided breathing sessions available through various apps or online platforms can provide structured support for this practice. These exercises help regulate the nervous system, reduce stress, and promote relaxation.

• When we take deep breaths, signals are sent to our brains, telling us to calm down and relax. These messages are translated throughout our bodies, reducing tension and relieving stress when we are anxious or feel overwhelmed.

• Deliberately copying a relaxed breathing pattern seems to calm the nervous system that controls the body's involuntary functions. Controlled breathing can cause physiological changes that include: lowered blood pressure and heart rate. reduced levels of stress hormones in the blood.

• mindfulness breathing meditation provides a reduction in scores of stress, depression, and anxiety; better focus

• Deep Belly Breathing: Focus on breathing deeply into your diaphragm, allowing your belly to expand with each inhale and contract with each exhale. This helps activate the parasympathetic nervous system and promote relaxation.

Simple but powerful, deep breathing can calm your nervous system. Try this:

Inhale slowly for a count of four.

Hold your breath for a count of four.

Exhale slowly for a count of six.

Repeat several times.

Grounding Techniques

Mindful Walking

Take a slow walk and pay close attention to the movement of your legs and feet, the feeling of the ground beneath you, and your surroundings. This practice combines physical activity with mindfulness.

Object Focus

Choose an object nearby and examine it closely. Notice its color, texture, shape, and other details. This focused attention can help shift your mind away from stressors and bring you back to the present.

Describe Your Environment

Verbally describe your surroundings in detail. For example, “The walls are painted blue, the clock on the wall is ticking, the carpet is soft under my feet.” This can help distract your mind from distressing thoughts.

Engage in a Simple Activity

Do an activity that requires your full attention but is not too challenging, such as coloring, knitting, or gardening. The key is to immerse yourself fully in the task at hand.

Cold Water Splash

Splashing cold water on your face can help reset your system and bring your focus back to your body and the present moment. Alternatively, holding an ice cube can have a similar effect.

Progressive Muscle Relaxation

Starting from your toes and working your way up, tense each muscle group for a few seconds and then relax them. This can help reduce physical tension and promote relaxation.

Positive Affirmations

Repeat positive affirmations or grounding statements to yourself, such as “I am safe right now,” “I am in control,” or “This feeling will pass.” This can help reinforce a sense of safety and stability.

Guided Breathing

Box Breathing: This technique involves inhaling for four counts, holding the breath for four counts, exhaling for four counts, and holding again for four counts. This method can help calm the mind and reduce anxiety.

Mindful Observation: Observe the natural rhythm of your breath without trying to change it. Notice the sensations of the air entering and leaving your nostrils, the rise and fall of your chest, and the movement of your belly.

Body Scan Breathing: While breathing mindfully, perform a body scan by focusing on different parts of your body from head to toe. Notice any tension or relaxation in each area, allowing your breath to release any tension.

4-7-8 Breathing: This involves inhaling for four seconds, holding the breath for seven seconds, and exhaling for eight seconds. This technique can be particularly effective for promoting sleep and relaxation.

Mantra Breathing: Choose a calming word or phrase, such as "peace" or "calm." Inhale deeply and silently say the word, then exhale and repeat the word. This can help anchor your mind and enhance relaxation.

Dialectical Behavior Therapy (DBT)

Mindfulness Skills: DBT encourages the practice of mindfulness to help individuals become more aware of their thoughts, feelings, and behaviors. This heightened awareness allows for better management of emotional responses and reduces the likelihood of impulsive actions.

Emotional Regulation: DBT teaches strategies for identifying and managing intense emotions. This can involve understanding the triggers for these emotions and developing healthy coping mechanisms to handle them.

Distress Tolerance: This aspect of DBT focuses on building resilience and finding ways to tolerate and survive crises without resorting to harmful behaviors. Techniques such as distraction, self-soothing, and radical acceptance are used to help individuals manage difficult situations.

Interpersonal Effectiveness: DBT provides tools for improving communication and relationship skills. This includes learning how to assert needs, set boundaries, and handle conflicts healthily and constructively.

Interested in learning more?

Grounding Resources:

https://pubmed.ncbi.nlm.nih.gov/25748085/

https://www.healthline.com/health/grounding

https://www.webmd.com/balance/grounding-benefits

Guided Breathing Resources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9819153/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5072593/

https://dhwblog.dukehealth.org/the-power-of-breath-the-surprising-benefits-of-conscious-breathing/

This podcast was produced/edited by Dr Scarlett Smashing, from Absolutely Smashing https://www.absolutelysmashingllc.com

Dr. Laura Bio: Dr. Laura Bonnemort is a licensed clinical psychologist, owner of Compass Psychological Services in Tampa, FL, and host of the Mind Candy Podcast. Mind Candy Podcast is dedicated to raising awareness of dynamic and relevant issues impacting women professionally and personally. Dr. Laura's clinical work focuses on collaborating with professional adults to address issues of trauma, mood disorders, relationship conflict, and identities and performance.

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Podcast Music: Innovation for Comfort by Ulas Pakkan