Practicing mindfulness to cope with uncertainty
Ivy Griffin
Life continues to feel very strange as the pandemic goes on, and there’s so much uncertainty about what to expect. It’s hard to plan for three days from now, much less 3 months into the future. This is especially tough if you’re a planner, like me. I love scheduling events, get-togethers, and travels to look forward to and daydream about. While I have made a few plans for July and beyond, I’m not sure if they’ll actually happen or what the world will look like by that time. It’s hard to truly look forward to things when we also feel a sense of heaviness and know that so much is out of our control.
In comes mindfulness. While it’s nearly impossible to know what to plan for, it is very possible to focus on the moment we’re living in. For us highly sensitive people (HSPs), we can use mindful practices to slow down our overthinking brains. Instead of finding ourselves going down one rabbit hole of worry after another, we can interrupt that pattern. We can even find enjoyment and peace in training our brains and our bodies to be in the right-here-right-now.
Mindfulness practices help us train our very thoughtful, insightful, over-analyzing brains to slow down. Mindfulness is also helpful in soothing our bodies, since we’re often taking in so much information from our 5 senses. It helps us notice and allow for that sensory information without getting so overwhelmed by it. Plus, there’s a TON of research about how practicing mindfulness helps reduce anxiety, stress, depression, not to mention health problems like heart disease and high blood pressure. And, the research confirms how HSPs benefit even more from positive experiences than do not-as-sensitive folks.
So, where and how to begin or add to your mindfulness practice?
Find what you enjoy. There are sooo many different ways to be mindful. Basically, you can focus on the present moment while you’re doing anything from folding laundry to showering. Here are some of my favorites:
Listen to guided meditations like Tara Brach’s massive collection, the Headspace app, or the Insight app.
Try eating mindfully. It’s wild how different food can seem when you really slow down and observe. You may find you enjoy what you’re eating like never before! You can use a script like this one.
Go for a mindful walk. You can do this by setting your intention to be present as you walk around your neighborhood. Then, notice how your body feels with each step--your arms swinging by your side, your feet on the pavement, the sense of your legs moving. Be aware of the sights and sounds around you. Take in the birds chirping, the warmth of the sun, even the neighbor’s lawn mower or the noisy truck that drives by. These are all part of the moment at hand. There’s no need to judge what happens or even to be frustrated by unpleasant sounds. You just notice what IS. And, when your mind gets distracted or starts to wonder like it definitely will, you just acknowledge, “oh . . .thinking,” and come back to focusing on the moment, kindly and gently. (Getting distracted is normal and natural, and returning your focus to the moment is being mindful. You’re not failing when this happens; you’re just human.)
Try to create a routine with your practice. We’re more likely to stick with a habit when it becomes something we do regularly without having to put extra thought into remembering it.
You can pair it with something you do every day like meditating after you brush your teeth or mindfully eating your breakfast.
You can also focus on being mindful at a specific time of day like taking a mindful walk during your lunch break or meditating before bed.
Be creative. There’s no one way to be mindful and no one-size-fits-all approach. Like exercise, mindfulness trains the brain and body and is good for us. Even if every time we practice doesn’t feel good, we’re building our mindful muscle and improving our overall health. Also like exercise, it helps if you find what you enjoy. Adult coloring, really listening to a song or album, drawing or painting, cooking dinner, weeding, and about a million other things can all be ways to practice mindfulness.
Use as needed. If you’re feeling extra stressed or anxious, that’s a great time to add in some more mindfulness. Remember, whether you feel a sense of relief and calm right away or whether the stress remains, just practicing is the point. And, the more often you’re mindful, the easier it will be for your brain and body to return there.
Sending wishes of peace, love, and comfort to all of you, dear sensitive ones!
Ivy
Ivy Griffin, LMFT # 51714, Director
Thrive Therapy & Counseling
1614 X St., Suite A
Sacramento, CA 95818
916-287-3430
thrivetherapyandcounseling.com
And, if you’re needing more support, we’re here for you to help individually or through our online Anxiety Support group. Just reach out!