Mindfulness and how it supports mental health

Mindfulness is a meditative practice you can explore on your own or with a therapist. It often involves techniques like breathing exercises, meditation, journaling, or mindful movement. But one of the great things about mindfulness is that it’s highly adaptable, and you don’t need any special equipment or training to use it. 

You can incorporate mindfulness into basic activities like going for a walk or doing household chores. All it requires is slowing down to cultivate awareness in the present moment. Pausing to notice what’s happening in your mind, body, and environment (without judgment) can strengthen your mental health and self-awareness. 

The basics of practicing mindfulness

Mindfulness has become increasingly popular in recent years. A quick internet search for “mindfulness basics” yields a seemingly endless list of mindfulness philosophies, strategies, and terminology. This is because mindfulness means different things to different people and can be practiced in a variety of settings. For example, mindfulness can be a therapeutic intervention, a stress-management tool, or just a way of moving through the world.

If you’re interested in incorporating mindfulness into your daily life, you don’t need to understand all of these complexities (unless you want to!). All you need is a grasp of the basics. While there are mindfulness techniques that follow a specific structure, everyday mindfulness is far less complicated. 

Here’s an example of how everyday mindfulness works:

• Pause: Carve out a few minutes for yourself during the day or right before you go to bed. If you can reduce or eliminate distractions, that can help you feel more present. You can pause for a mindful moment almost anytime, anywhere it’s safe to do so.
• Notice: Take a few deep breaths, and reconnect with your mind, body, and surroundings. What do you notice? What thoughts and feelings are present? What do your five senses detect?
• Release: Give yourself permission to explore whatever comes up without judgment. Imagine that thoughts, emotions, and sensations are like clouds, slowly floating by. Notice them, and let them go.
• Return: Now come back to the present moment and see if anything has shifted. There’s no right or wrong way to feel after a mindfulness exercise. What’s most important is demonstrating compassion toward yourself and remembering it’s called a mindfulness practice because it doesn’t have to be perfect.

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Benefits of mindfulness for mental health

For some, mindfulness is a helpful way to reduce stress or relax. For others, it can  be a powerful tool to improve overall mental health and manage mental health conditions. Research shows that mindfulness can improve symptoms of anxiety, depression, substance use disorders (SUDs), and more. It can also help with physical health challenges like high blood pressure, heart disease, and chronic pain.

Experts are yet to understand the relationship between mindfulness and well-being. But there’s some evidence to suggest that mindfulness creates detectable changes in the brain. One study examined the effects of mindfulness on memory in older adults. Researchers discovered participants experienced changes in brain physiology that corresponded with improved memory and attention after an eight-week mindfulness course. These positive changes were still present at a six-month follow-up.

How mindfulness complements therapy

In addition to being an individual practice, mindfulness can be a therapeutic technique. Many therapists incorporate mindfulness philosophies and activities into their sessions with clients. But specific mindfulness interventions and programs can also complement various forms of mental health care. Two of the most common are mindfulness-based stress reduction (MBSR) and mindfulness-based cognitive behavioral therapy (MBCT). 

MSBR is often an eight-week course designed to help people identify and interrupt the patterns contributing to their stress. This process is often described as learning to shift from “being reactive to reacting.” MSBR also focuses on helping people accept things they can’t change and learning to respond to stress in healthy ways.

MBCT is a group therapy technique combining mindfulness and concepts from cognitive behavioral therapy (CBT). It’s been shown to help people manage stress, depression, anxiety, post-traumatic stress disorder (PTSD), and obsessive-compulsive disorder (OCD). MBCT emphasizes skills like tolerating unpleasant thoughts and feelings and breaking out of thought “traps” or cycles. 

You can also try mindfulness in individual therapy. Working with a provider who’s skilled in mindfulness-based techniques can help you learn to apply mindfulness skills in sessions and your daily life.

Find care with Rula

Mindfulness involves slowing down to notice what’s happening in your mind, body, and environment without judging what comes up. While this can be challenging amid the distractions of daily life, it can be a powerful way to improve your mental health. Whether as an individual practice or complement to therapy, mindfulness can reduce stress and help people manage symptoms of anxiety, depression, and other mental health concerns.

At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best. 

Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 15,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we’re here to help you make progress — wherever you are on your mental health journey.

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