In order to understand ourselves at a deeper level — what makes us unique in personality, preference, purpose — yoga can be as simple as beginning with mindful observation of our own daily habits. By taking time to look at ourselves in the present, we may discover positive patterns in ourselves, and we also may become aware of habits that we might eventually choose to change over time, on our own or with the help of a mental healthcare professional. This is what psychology and neuroscience research now knows as “neuroplasticity” (from Greek, “plastos,” meaning molded or formed) — the brain’s ability to actually transform its patterns of neuron wiring and firing in response to our changing needs.

While there are naturally occurring critical periods in brain development, choosing to change our actions and behaviors may also influence the structure and function of our brains. Practices within yoga, such as habit awareness during breathing, physical postures, and stillness, can help us better “see ourselves” as we practice and gradually shift our thoughts and behaviors for the better.

Self-Observation as Preventative Self-Care

One morning, without warning, I could barely walk on my right foot — my big toe was in severe pain. I hadn’t stubbed my toe or broken it in any accident I knew of. But as I reflected about it, for the previous few months, my shoes had shown signs of wear and I kept putting off buying new ones. When I went to a foot specialist, it became clear in looking at my shoes and studying the way that I walk that I put significantly more pressure on my right foot, especially at the big toe. Slowly and gradually, I had developed sharp physical pain. Though it felt like this toe injury showed up suddenly, it was due to a chronic habit I wasn’t aware of.

Some of our mental and emotional patterns may not be so different. As thinking and emotions are not always immediately visible, we’re less aware of these experiences in our nervous system and therefore they’re easier to ignore. We might suddenly hit a point of mental or emotional exhaustion — when a family member or friend says something that triggers an outburst, or when we just can’t take another deadline being added onto our work plate — causing us to experience anxiety or even panic. Intense emotions, thinking, or actions may feel unexpected and overwhelming, but it could relate to a chronic experience building over time.

In a recent review of eight studies, yoga was associated with temporary reductions in anxiety levels in participants with situational anxiety and anxiety disorder. Given that yoga is more than physical exercise, the National Center for Complementary and Integrative Health (NCCIH) has various scientific studies in progress on these ancient practices to better understand how they might reduce stress, anxiety, depression, and improve sleep. When simple breathing, postures, and meditation techniques are practiced regularly over time, the short-term positive effect of yoga on anxiety and stress may even develop into a new positive habit itself.

How might self-awareness habits in yoga support our mental wellbeing? Practices such as meditation and the physical practice of postures, known as “yogasana,” are applied tools we can use to help us shed a spotlight onto our hidden chronic habits. You might notice that you rush to get to the next posture on the mat to feel more “productive,” or you might hear some of your own self-critical thoughts if you can’t get your mind to be still in meditation By looking at your patterns in a smaller yoga practice, you may observe that these patterns are also present in larger contexts in your life. Perhaps you often take on multiple activities and rush to complete them. Maybe when you give a less-than-perfect performance at work or as a partner or parent, you’re too hard on yourself.

Once we become more aware of our habits, we can accept them and eventually decide to make small, progressive changes. This may sound a bit uncomfortable and sometimes it is. With busy schedules, it can feel like an additional undertaking; we might even want to avoid discomfort. But if we continue our yoga practice, like any healthy habit — taking showers or brushing our teeth as part of ongoing hygiene — you may find that you are preventing chronic physical or emotional strain from building over time. By evaluating which activity can be taken off of your list for the week, you may find a reduction in your stress levels. By beginning to curb excess self-criticism, you may find yourself spending more hours of your day feeling happier than you did before. By practicing self-awareness, little by little we can choose to make positive changes that add up over time.

A Simple Practice of Self-Awareness

So, if you’re curious and feeling ready — let’s try a simple and short yoga practice of physical self-observation and self-study. Ready?

Pause right where you are in this moment. How are you sitting or standing just where you are? What is the posture of your back and neck? Are you comfortable, or is there any area where you are feeling slouched, twisted, or tightened? Notice the positioning of your body — perhaps you’re crossing your legs, perhaps your hands are holding a device or resting on a keyboard. Simply observe yourself where you are right now.

Now notice your breathing — do you feel like you’re enjoying full, complete breathing or do you feel like you’re holding back? Can you take a nice deep in-breath and out-breath in this moment? Take two more full breathing cycles, slowly breathing in and out through the nose or mouth. Is there anything changing in your posture as a result? If not, simply rearrange yourself as comfortably and easily as you can — if you’re clenching the jaw (a common habit), open and close the mouth to relax your mandibular joints as you breathe. If you’re twisted tightly in the legs, consider uncrossing your legs and let your feet relax onto the floor. If you’re slouched, let yourself sit or stand up a little taller, enjoying a feeling of spaciousness.

Big Change Starts with Small Steps

Starting with simple physical yoga practices like this takes just one or two minutes. Over time, they can help support positive transformation of your physical, emotional, and mental health. Like any habit, you might find yourself slouching again or find your mind wandering into self-critical thinking without realizing it, but yoga allows us to gently “catch ourselves” through periodic self-observation and adjust course when we’re on our own or working with professional support. The more moments you simply observe yourself and make a small shift, the more minutes and eventually hours in your day will be spent in better posture, restful breathing, and productive, compassionate thinking.

For more yoga practice of self-observation, follow along with this short video.

The post Yoga as a Habit of Self-Awareness appeared first on Talkspace.

Instead of focusing on specific things to add to your how-to-live-my-best-life to-do list, I’ve worked with Talkspace therapist Joanna Filidor, LMFT, to compile six simple shifts you can make in less than a week to prioritize your mental health. Choose the ones that resonate with you and ditch the rest. The goal is not to go through the motions as a means of overachieving but to dial into whichever practices best suit you and your needs.

1. Slow Down

We live in a culture of constant busyness, where more is often seen as better. When it comes to taking care of your mental health, however, sometimes the best thing to do is slow down and simplify your life. I’ve noticed both personally and among the people with whom I work, there’s often this fixation on improving your life when, in reality, it is the strain of striving for over-achievement that is at the core of your suffering. Filidor recommends slowing down so you can learn to enjoy the present moment instead of rushing to accomplish the next goal.

Ask Yourself: What does it mean for you to be still and what challenges do you face in the process of staying still?

2. Create Your Own Definition of Success

It’s common to maintain whatever definition of success you internalized as a child from your parents, teachers, and mass media. For example, I learned that hard work, good grades, and a high-paying job all contributed to a successful life. The problem is, we often craft our lives around trying to achieve a version of success that we might not even agree with once we get there. Filidor suggests taking some time to explore what messages you received growing up about the definition of success and how to achieve it so you can begin to create a version of success that works for you.

Ask Yourself: What does success mean to you and how have you been told to achieve it?

3. Practice Patience

When I first started therapy years ago, I was antsy to see benefits right away. I wanted the quick fix and was sorely disappointed to learn that change takes time. Sometimes a lot of time. Filidor finds it helpful to set expectations with clients right off the bat and reminds them it’s unreasonable to expect an instant change when a particular behavior took root over many years.

Ask Yourself: What do you expect to happen in therapy? How quickly do you believe you will begin to see change? What kind of change are you expecting?

4. Get Clear on Your Values

Knowing where to start can feel overwhelming when beginning with a new therapist, especially if the whole process is new for you. What do you bring up first? Your negative self-talk? Your relationship with others? Your current job situation? Your insomnia? According to Filidor, getting clear on your values is one of the first steps in prioritizing which areas of your life are most critical to work on first. She finds it’s helpful to have clients write a list of everything they wish to improve, prioritizing from most important to least important, to get a sense of where their own values lie.

Ask Yourself: What do you believe is the most important area of your life to improve and how consistent is that with your values?

5. Do More of What Lights You Up

There are a ton of different exercises and tools you can add to your self-care toolbox such as: meditation, relaxation practices, somatic exercises, energy healing, and relationship-building activities. However, the simple answer is — do more of what lights you up. What might be relaxing and recharging for one person might not be for someone else. For example, I tend to go out in nature when I feel ungrounded whereas others would prefer to take a bath instead.

Ask Yourself: Which activities light you up and give you a renewed sense of energy?

6. Lean Into Support

It’s hard to make meaningful change in your life all on your own, which is why learning to accept that you may need support from time to time and that support is important to everyone’s personal growth journey.

In addition to therapy, Filidor has a few go-to recommendations for people who are on the hunt for ways to improve their life in less than a week:

• Book: The Gifts of Imperfection by Brené Brown PhD, LMSW
• Book: Ten Percent Happier by Dan Harris
• Podcast: On Being with Krista Tippett

Despite reading an impressive amount of self-help books, attending numerous personal development workshops, becoming a yoga teacher, and going to graduate school to study clinical psychology, I can say with certainty that therapy has been far and away the most helpful and consistent way I’ve been able to improve my life. I used to be embarrassed that I saw a therapist — like it was some sort of weakness — but it’s now my most treasured hour of the week. I think if everyone had a therapist, like they do a primary care doctor, the world would be a happier and more peaceful place.

The post Six Ways to Improve Your Life in Less Than a Week appeared first on Talkspace.

While you may have heard someone say they’re “being introspective,” did you know this is a process you can try out for yourself? “Introspection is a thinking style in which one observes and reflects upon various aspects of themselves and their existence in order to gain insight into their lives and purpose. It is used in order to help people feel more connected to who they are, clarify life choices and gain perspective on life’s challenges,” says Haley Neidich, LCSW.

If you struggle to slow down and be in the moment, Neidich says, introspection is the perfect tool to add to your self-awareness arsenal. “Taking the time to sit in contemplation about your life and relationships can help you to uncover things that you may have been avoiding so that you can face your challenges head on,” she says. “Using introspection, you can also take the time to tap into gratitude for your experiences and current situation.” Increasing your self-awareness and gratitude can be beneficial not only for your well-being, but also for everyone else in your life. Without further ado, let’s get introspective!

How To Use Introspection In Your Daily Life

Without realizing it, you’ve probably been introspective already. Yes, you — see, you’re already doing great! If you’ve said things like, “I’m not a morning person” or “I have trust issues with my family,” explained Dr. Kevin Gilliland, PsyD and Executive Director of Innovation360. All of those realizations are introspection. “Those insights into when and where and with whom we do well or struggle is the result of introspection or reflection,” Dr. Gilliland says.

To more actively use introspection, a push from others can help. “Sometimes other people can get us started on that path, a performance review or a close friend making a comment in passing will stay with us,” Dr. Gilliland explains.

Once you’re ready to try being introspective on a more regular basis, Neidhich recommends a non-judgemental approach within a daily mindfulness routine. “This can be through journaling or through a sitting meditation in which you allow your mind to self-reflect and explore rather than asking it to quiet,” she says.

It’s completely normal for some people to get carried away or triggered while exploring introspection. If this occurs, Neidich suggests journaling with a time limit in place, even just five minutes, and let your mind go over whatever it comes up with. “The key with introspection is not to judge our thoughts or beliefs but to approach the time as if you’re a researcher exploring your own mind,” explains Neidich.

Potential Negatives of Introspection

With that said, shorter bouts of introspection may be best for you, depending on the state of your mental health. “People who have a history of depression may be triggered by an excessive amount of introspection. I advise anyone who is experiencing depression symptoms or who has a history of depression to put a time-limit on their introspective thinking,” says Neidich. “A lot of judgment and self-criticism can also come up for people who are dealing with mental health or self-esteem issues.” If you experience any of these feelings while practicing introspection, she recommends doing it with the help of a licensed counselor, who can guide you through it safely.

Besides negative thinking, Dr. Gilliland cautions against getting too wrapped up in thinking. “We can get lost thinking about things instead of doing things and that really limits the information that we have to gain a better understanding,” he says. “It’s always easier to learn when you are moving in a direction. When we stop moving, we stop the flow of information and that can make things difficult. We have to balance thinking and doing.” Again, introspection can be incredibly beneficial — but it doesn’t stand on its own.

Who Can Benefit From Introspection?

Unless you’ve struggled with introspection, even in therapy, it can be a beneficial practice to try. “In our world today, everyone can benefit from being self-aware and evaluating their lives and choices regularly,” adds Neidich. “We tend to feel that being busy earns us a badge of honor when, in fact, the real gift is in slowing down. When we reflect upon who we are in the world we can begin to see things clearly with regard to a clear path towards our goals. Everyone benefits from that and deserves to have clarity and feel connected to who they are.” Just take things minute by minute and assess how you feel as you go through the process of getting to know yourself better.

The post Can You Benefit From More Introspection? appeared first on Talkspace.

To better understand the concept of impulsivity and how to train your brain to ignore it during these uncertain and unsettled times, I consulted an expert, Talkspace therapist Elizabeth Hinkle, LMFT.

We Can All Be Impulsive

According to Hinkle, impulsivity is a common experience for all humans. While impulsivity can show up as a symptom of a larger issue, such as Attention Deficit Hyperactivity Disorder (ADHD) or Bipolar Disorder, Hinkle makes it clear that we can all be a little impulsive here and there. “We can all relate to an impulsive choice to buy something we later regret or doing something like drinking more alcohol than we planned,” said Hinkle. She adds that for alcohol and substance use in general, decreased impulse control can be a feature of using in the first place.

The Roles Of Self-Control And Neuroplasticity

One of the ways Hinkle suggests ignoring impulsivity is to practice self-control through your actions. She acknowledges that practicing self-control can be difficult in our digital age with distractions like social media, Amazon, and iPhones that deliberately teach us to value — and expect — instant gratification. “All things associated with having a computer in our pockets have contributed to acting on our impulsive thoughts and feelings,” said Hinkle. “We can want something and then with a click or two, have it at our doorstep in a very short period of time.” This is a negatively reinforcing cycle.

By consciously practicing self-control, though, you can create new neural pathways in your brain through a process called neuroplasticity that makes it easier for you to ignore impulsivity in the future. In essence, you are training your brain to default to self-control rather than impulse. Hinkle finds it’s important to educate her clients about neuroplasticity and provide them with hope that it’s always possible to make these changes. Hinkle recommends practicing mindfulness as a way to learn how to ground yourself in the moment, which can sometimes offer enough relief for the impulse to pass. Taking a moment to pause — along with breathing and other relaxation skills — can also help with increased self-control.

Don’t Shy Away From Discomfort

Hinkle emphasizes that it’s important to explore the deeper issues that might be causing someone to be impulsive. For example, one of her clients recently realized that some of her impulsive eating and shopping behaviors were a result of trying to fill a larger void. “It’s common to experience a sense of emptiness and want to find ways to distract from that empty feeling by filling ourselves up with things, food, and other impulsive choices,” explained Hinkle. Learning to understand what needs we’re trying to meet when we engage in impulsive behavior and find healthier ways to deal with the underlying issues is part of the self-exploration that happens in therapy.

Impulsivity Is Different From Intuition

As someone who leads life fairly intuitively, it’s been difficult for me in the past to distinguish between intuition and impulsivity. Even more so, it’s been difficult for my friends and family to recognize the difference, often criticizing me for being impulsive even when I feel grounded and clear about my decision. I’ve had to work hard to learn how to tell the difference between how intuition and impulsivity feel in my body, and then trust my own inner knowing instead of leaning on others when it’s time to make a decision.

Hinkle agrees that actions based on intuition and impulsivity can look similar sometimes, especially to people on the outside. “Intuition is an instinct and feeling,” she explained.“ Impulsivity is about the behavior and actions we take.” It’s important to realize that not everyone is going to understand your thought process nor do you need to justify yourself. Instead of looking to others for validation, get to know your own triggers for impulsive behavior so you can discern between an impulse and intuition.

Training your brain to ignore impulsivity doesn’t happen overnight. However, with increased self-awareness, practice with self-control, and oftentimes the support of a mental health professional, it’s possible to become less impulsive. And the neat part about it, is the more effort we put into training your brain to choose self-control over impulsivity, the quicker your brain will do that all on its own in the future.

The post How to Train Your Brain to Ignore Impulsivity appeared first on Talkspace.

Luckily, when stressors start accumulating, a mental health day is one of the best tools in your personal wellness kit.

Low-Cost Ways to Boost Your Mental Health

Prior to your time off, check in with your mind and body. Are you feeling depleted? Exhausted? Lonely? Anxious? Based on your assessment, try a few of these low-cost ideas to reset, recharge, and make the most out of summer.

1. Get sweaty

Intimidated by new gyms? There’s no better time of day to try one than early afternoon. Studios commonly offer intro and foundational classes midday when attendance is lower. It’s a great opportunity to try out that trendy new workout at a slower pace, and with only a handful of other people.

If you like to enjoy the outdoors, discovering a new running, biking, or hiking trail close to you is a great gym alternative! Bonus: Find a studio that offers a new student deal and benefit from free or significantly reduced drop-in prices.

Price: Free!

2. Try the “Trash Bag Tango”

It may seem counterintuitive to clean on your day off, but if you are a person who has a hard time relaxing while staring down a big mess, then you already know the benefits of a clean space for stress levels. Physical environments directly impact our psychological health. Research shows that physical clutter contributes to mental clutter, impeding the ability to rest and focus.

Begin with tackling a small space like your computer desktop or a single cabinet and move on to the Trash Bag Tango — 10 minutes spent collecting clutter in a trash bag. Once you’ve started and completed one project, build on that momentum to tackle the next.

Price: Free!

3. Test out horticulture therapy

Did you know that research shows a correlation between 30 minutes of gardening and reduced cortisol levels? Dirt digging and weed pulling are actually good for your health! No yard? No problem — a window box or a kitchen herb garden count, too.

And if you really want to get in the action, but don’t have the means, seek out a community garden. These green havens are designed such that neighbors either rent an individual plot or collectively care for the garden. Hey, you might even make some new friends!

Price: $2.50 for a starter 6-pack of annuals

4. Track down an ice cream truck

Feed a craving for nostalgia and treat yourself to a sweet memory. While nostalgia can evoke all kinds of emotions, there are many ways it also makes us happy. With jobs and responsibilities that take us to faraway places, the psychology of nostalgia can counter feelings of loneliness and help us feel closer to long-distance loved ones. So what’ll it be, kid? Bomb pop, Drumstick, or ice cream sandwich?

Price: $1.25 – $4.50

5. Seek out silence

Whether or not you regularly practice spirituality, taking time for meditation or prayer is a key to general wellness. Unfortunately, in the busyness of an ordinary week, there are not many places we can find complete silence. Finding a spot for solitude and mindfulness is almost guaranteed to start your day off on a good note and reset a day that’s gone poorly.

Use your day off to explore a church or park that you’d ordinarily rush by. Sit with your thoughts, say some prayers, or simply clear your mind and just be present.

Price: Free!

6. Go on an (audio) adventure

Can’t afford a vacation? How about a staycation? For the price of a movie, get lost in a good book or podcast series for an entire day. Take it with you on the train, in the car, to the beach, window shopping, on a walk, or even out to coffee.

You’d be surprised how easily activities that seem made for two feel a lot less lonely in the company of a best-seller or episodes you can’t put down.

Price: Free! (with a library card)

7. Help a neighbor

There’s good reason to use a day off this summer to help a fellow human. Beyond relief or support the recipient experiences, helpers also reap the rewards of their generosity with increased life satisfaction, reduced risk of depression, and improved general wellness.

Download an app like DEED, that matches people with one-time and recurring volunteer opportunities to find an organization in need of your help. Or simply offer a ride, visit with a homebound relative, or drop off a coffee for the new mom next door.

Price: Free!

8. Go on a garden walk

Explore your own neighborhood — or a new-to-you neighborhood. Plan a route or enjoy the rare occasion of not having anywhere to be and wander aimlessly while scoping out the best blooms on the block. While we’ve long known the physical benefits of exercise, a 2018 study confirmed that physical exercise is also “significantly and meaningfully associated with self-reported mental health burden.”

Price: Free!

9. Brew your own iced coffee

You may or may not be even surprised to learn that coffee is proven to positively affect mood and brain function. But you’ll probably be surprised to learn how easy it is to make your own cold brew. For the price of a couple lattes, invest in your own starter kit and wake up to better-than-store-bought coffee for the rest of the week.

Sure you can buy a fancy cold brew maker, or you can simply use any large jar that’s already in your kitchen. Your Monday morning self with thank you!

Price: Free (if you have coffee grounds at home!)

10. Go blue

Close your eyes and imagine yourself safely drifting on a boat. The breeze smells like water and feels cool, but not cold on your face. The lapping of the water is rhythmic against the craft and it’s nothing but blue between you and the horizon. It’s hard to imagine being stressed about deadlines, schedules, and bills in that scene.

Turns out, there’s actually science backing the cognitive and emotional benefits of being near water. So find a river, a lake, a pool, a beach, or even a leisurely shower, and let the water work its magic.

Cost: Free!

The warm weather doesn’t mean your mental health maintenance is on pause. The summer heat can provide different and exciting ways to spend a mental health day — and they don’t have to break the bank!

The post 10 Low-Cost Ways to Spend a Mental Health Day appeared first on Talkspace.

When I first started practicing yoga, it was one of the only things I did just for me. I cherished every minute of it. Not being responsible for anyone or anything but my own well-being felt like a luxury. “Yoga is a great form of self-care,” Rachel O’Neill, Ph.D. LPCC-S, and Ohio-based Talkspace therapist said. Having been an overachiever my entire life, the idea of self-care was brand new to me. Yoga felt like the perfect combination of doing something that felt productive while also giving my brain a much-needed break.

“One thing that I really love about yoga is the emphasis on mindfulness (i.e. being fully present and focused on the moment),” O’Neill added. “In my work with clients, I often incorporate those same mindfulness principles into the counseling sessions.”

Yoga And Self-Discovery

I initially started going to yoga to heal from a running injury. However, I quickly realized my running injury wasn’t the only thing I needed to heal. Yoga was the first place I slowed down enough to discover my inner world was in turmoil. Up until that point, I was so busy trying to attend to the needs of others around me that I hadn’t realized I was sacrificing my own mental health.

My experience is not uncommon. Dr. O’Neill finds that one of the greatest mental health benefits her clients experience from practicing yoga is finding space for self-care. “In most cases, yoga is something that requires fully focused attention,” O’Neill shared. “You can’t multitask when you’re doing yoga and it forces you to carve out time for your own wellness.”

Prior to practicing yoga, I was under the false assumption that everyone had the same levels of anxiety and perfectionism that I did. It never occured to me that it was possible to cultivate a different, more loving relationship with myself and my thoughts. I had a choice? It felt like I was discovering myself for the first time. It was the me underneath all the people-pleasing, self-criticism, and feelings of unworthiness.

From Yoga To Therapy

The more I practiced yoga, the more I uncovered about the dire state of my mental health. I started to observe my obsessive thought patterns, the harsh ways I spoke to myself, and how I would override signals from my body in order to push myself beyond my limits. It was eye-opening to say the least.

“I think the mind-body-spirit connection can be helpful for many clients,” O’Neill said. “I also really like the emphasis on non-judgmental acceptance that is inherent within yoga,” she added. “So instead of being focused on perfecting a pose within yoga; it becomes important to focus on simply experiencing your body connecting with the pose.”

Even as I enrolled in my 200-hour yoga teacher certification, I came to the realization that yoga was just the beginning of my healing journey. If I truly wanted to feel better and learn how to take care of my mind, body, and spirit, I needed to seek professional help. As Dr. O’Neill shared, “I think that both yoga and therapy are focused on wellness and self-investment. Individuals who do yoga often do so to feel more focused, centered, and balanced in their life.” Thanks to yoga, I was ready.

How Yoga Enhances Therapy

A big component of therapy for me is mindfulness. I work a lot on developing my “observer,” or the part of me that can catch my thoughts without attaching judgements to them. Since yoga is an active form of meditation (and sometimes even includes seated meditation), every time I practice, I am helping to strengthen my observer.

There is a growing body of research that supports yoga and other contemplative practices as effective ways to manage stress, anxiety, and depression. In fact, some therapies such as the mindfulness-based stress reduction (MBSR) program developed by Dr. Jon Kabat-Zinn include yoga as a core element of the treatment.

“I often utilize meditation in session and I tend to ask clients to incorporate a program of meditation within their own daily self-care routines,” O’Neill said. “I especially love breath work because it is usually a very tangible way to introduce difficult concepts like mindfulness into session.”

While therapy has become my non-negotiable form of self-care, yoga remains an important part of my life. It’s still one of the best ways for me to recenter, ground my energy, and reconnect with my body. Especially on the days I don’t have therapy and find myself overwhelmed in a sea of thoughts, I know I can always find a sense of peace on my mat.

For that, I am grateful.

The post I Love Yoga, but Still Think Therapy is the Answer appeared first on Talkspace.

Mindfulness can be a powerful tool in dealing with various mental health challenges and symptoms. Beyond breathing exercises, mindfulness means being fully aware of the facets of the body and mind. This helps in assessing intrusive thoughts and emotional reactions.

Mindfulness Strategies by Diagnosis

By working with a therapist who specializes in mindfulness-based therapy, you may receive positive therapeutic benefits at a faster rate. Here are a few areas where mindfulness treatment can improve mental health.

Stress and Anxiety

Studies have shown that mindfulness therapy is an effective solution for stress management. The approach works through a focused relaxing of the body and mind during, and after, stressful events.

Mindfulness practices alleviate anxiety by focusing oneself on your present state, rather than worries about the future or other destructive ruminations.

Chronic Pain

More than a billion people around the world suffer from some form of chronic pain. Physical pain and other terminal conditions can seriously affect mental well-being.

Mindfulness makes daily trials with chronic pain more manageable. It allows the mind to observe the pain objectively and accept the sensation’s role in one’s life. Therapy that incorporates mindfulness can increase quality of life by providing an increased level of mental relief for chronic pain.

Depression

Mindfulness leads to better control over emotions, which can be beneficial for coping with depression.

The practice allows people to be present in the moment, rather than sinking into the black hole of negative thoughts, rejection, and self-criticism. This awareness ensures a more holistic response to any situation without being caught up in overwhelming or negative emotions.

Obsessive Compulsive Disorder (OCD)

OCD introduces a constant storm of intrusive thoughts and compulsions. This often leads to disruptive, ritualistic behaviors or the inability to leave the house due to irrational thought patterns around disastrous scenarios.

Mindfulness therapy can help those who live with OCD achieve peace through a clearer mind. A therapist can teach clients with OCD to respond with mindfulness techniques when their thoughts or compulsions impede one’s ability to feel in control of a situation.

Substance Abuse and Addiction

The desire to avoid pain and discomfort is sometimes a component of substance abuse and potential relapse. These actions arise from a need to continuously experience stimuli that provide a pleasurable feeling. Substance abuse and addiction negatively affect mental health by tying compulsions to detrimental desires.

Practicing mindfulness helps create awareness around the root of these desires, and the ability to feel negative emotions without judgment. Focusing on the available freedom to make the right choice in each moment helps reduce cravings that lead to destructive behaviors. Rather than avoiding issues behind addiction, mindfulness encourages inquiry into specific thoughts and feelings.

Mindfulness as a Solution

While mindfulness might seem unconventional, it’s an increasingly accepted method of achieving a healthier mind. Therapists who teach mindfulness techniques to their clients do so to help them cope with mental health challenges and strive for a sense of peace.

How do you clear your mind?

If you’re feeling stressed, there are a few ways you can clear your mind by simply modifying your daily routine. Consider journaling as a way to externalize your thoughts and worries onto a page, it will help expand your perspective and give you better insight into the source of your stress. Spending time in nature is also proven to be therapeutic and increases our Vitamin D levels, lifting our mood and suppressing rumination. You can also consider limiting your exposure to social media, as constant updates tend to induce our stress, inflaming our anxiety and depression. Going analog provides a break to your eyes and muscles from the strains of sitting in front of a screen endlessly. Maintaining a healthy diet can also help reduce your stress, a Mediterranean diet high in fruits, veggies, and fish is known to benefit your mental health. 

If the concept of mindfulness appeals to you, consider connecting with a professional therapist who can aid you in its practice, providing a beneficial boost on your mental health journey.

The post How Mindfulness Therapy Can Improve Your Mental Health appeared first on Talkspace.

It wasn’t until I took a psychology class in high school that I became fascinated with mental health. I realized I had anxiety, depression, and a laundry list of other issues. But over the last year or so, I’ve spent a lot of my time researching and practicing ways to better cope with and even quell these illnesses.

Compared to all other means of getting my anxiety to chill out, meditation has been the most effective and beneficial to my overall well-being. When we see the word “meditation,” we sometimes picture a monk in lotus pose perched atop a rock on a mountain. While that would be considered meditating, that’s not the only way to go about it. Meditating, at its core, is an act of quieting the mind. It can be on a mountain or in your living room.

Classic Meditation

The best part about what I call “classic meditation” is you don’t need anything apart from yourself to make it work. It’s only a matter of finding a quiet place, taking a seat, and closing your eyes.

Once you’ve found a desirable location and your eyes are shut, try to focus attention on your breath. Taking deep breaths is key here. I like to count to three in between each inhale and exhale.

Try to focus on only one thing. You might notice this is much easier said than done, though. This is because our brains are used to zipping between thoughts without a moment’s notice. When you practice meditating, classic or otherwise, it teaches you how to relax thoughts and train attention on a single thing.

If sitting in silence isn’t your cup of tea, though, don’t fret. Allow me to introduce to you what I call “distracted meditation.”

Distracted Meditation

Distracted meditation sounds like an oxymoron, but allow me to explain. I call it “distracted” because you don’t have to be in a quiet place with your eyes closed.Meditation doesn’t have to be sitting in silence. In fact, nearly anything can be considered meditation under the right circumstances.

As an example, I’m going to refer to my favorite form of distracted meditation: music. Whether I’m listening to it, playing it, or recording it, music never fails to make me forget about the time going by. I’ll start writing a song, and before I know it, two hours have gone by. This is the key to distracted meditation.

Staying busy can help when it comes to having anxiety. On the other hand, distracted meditation involves total immersion in whatever you’re doing. It can be gaming, reading a book, taking a nature walk — anything. Your goal is to block out everything except the one task you’re working on.

Making Your Choice

If more people were aware of distracted meditation, they might be more inclined to give it a shot. Either way, most of us practice it whether we realize it or not. It’s not a means to ending your anxiety, but it can reduce it. Having a clearer mind is far better than having one congested with fear and nervousness.

I discuss meditation, among other methods of dealing with anxiety in my free e-book, “Anxiety & Friends.”

The post A New Type of Meditation to Reduce Anxiety appeared first on Talkspace.

Mindfulness is a big trend, not only in popular culture, but in contemporary therapy. Many counselors tout this westernized version of traditional Eastern practices as a way to promote relaxation and reduce stress in clients. It’s become a popular training topic for clinicians because there is evidence that it helps reduce anxiety and depression.

As a therapist, I often incorporate mindfulness-based cognitive strategies in my work to help clients deal with stressful jobs and lives. In my practice I’ve found it to be especially effective at battling anxiety and perfectionism. It can be a challenge, however, to incorporate mindfulness in your daily routine if you’re not used to slowing down and paying conscious attention.

The key to embodying mindfulness is to actually turn into a keen observer. Using the five senses — sight, sound, smell, taste and touch — can help you take in the world around you. They can be of great help in slowing down and living in the moment.

Sometimes most of what we observe in the world around us exists only as background noise. By slowing down to describe our environment, we allow ourselves to fully appreciate the world around us. When we draw our attention to our role as observers, somehow other concerns and worries tend to fade into the background.

Examples of How You Can Use Mindfulness and the 5 Senses in Your Daily Life

In Japan there is a concept called “shinrin-yoku,” which means “forest bathing.” This process includes spending time in nature on light walks of wander. This departure from the hustle and bustle of everyday life promotes relaxation. The practice involves walking in nature and using the five senses as tools to connect to our natural surroundings.

In a forest walk you may take time to notice the sounds of leaves or fallen branches crunching underneath your shoes or the gentle warmth peeking through the canopy of trees. Exotic locations might also include soothing sounds like cascading waterfalls and the sweet songs of little birds. But one does not have to live in an exotic location to practice mindfulness in this way.

Sometimes it’s difficult to explain the process of mindfulness. One way I find most helpful is to show my clients a video on tea meditation. From the style of the video to the sounds, I believe it encourages a present-minded reflection and focus we often don’t incorporate during most of our waking hours.

I often share an example of a tea meditation practice because it’s something that’s accessible for a lot of people. The process includes a thoughtful and methodical process of fixing a cup of tea, setting up a quiet space to enjoy it and focusing on the experience.

When I practice this meditation, I use my senses to pay attention to everything from the smell of the tea, the warmth of the cup to the temperature in the room and the chair I’m sitting in. The entire process may take about 10-15 minutes. It can help set the tone at the start of a day or provide a much-needed end of the day respite.

Embracing mindful living has positive effects on anxiety and depression and fits into almost any daily routine. It is a philosophy that can be applied to any activity like drinking tea, meditating, or even washing dishes. By drawing our focus and attention to as many of our five senses as we can, we tap into a part of ourselves that is often disconnected from the world around us. It is in that moment we can truly feel at peace.

The post Finding Inner Peace with Mindfulness and the 5 Senses appeared first on Talkspace.

You hear that it’s good for you on the news, on the radio, and from every health enthusiast you speak to, but do you understand how meditation works – like scientifically? If not, you’re in luck, because the guys at ASAPscience – you know, the ones we told you about last Friday? – have done it again! In a concise, engaging, and thoroughly entertaining manner, Mitchell Moffit and Gregory Brown take you through the science of mediation in exactly 3 very informative minutes. And you should totally watch it! 

By providing excellent insight into how engaging in meditation practice benefits the mind and body, the video makes a powerful argument for why we should give it a shot. As they explain, practicing meditation directly impacts the health of your brain as well as your heart, and pretty much every vital organ in your body. So, there’s really no good reason we can’t dedicate at least 20 minutes per day to improving our overall physical and mental health by doing nothing.

Giving clear examples and stimulating visuals, the duo at ASAPscince do an excellent job at explaining all of the buzz surrounding meditation.

Hey there! Did you like what you just read? Subscribe to our newsletter for a chance to win our weekly book giveaway!:

The post The Scientific Power of Meditation – Decoded appeared first on Talkspace.