Mindfulness Techniques I Use to Manage Stress and Anxiety in my Daily Life

As you are well aware stress and anxiety are common experiences in today's fast-paced world and these challenges are not leaving anytime soon. But what if I told you there were techniques that you could use to manage and alleviate these challenges preventing them from turning every day into a Monday. Mindfulness practices have proven to be powerful tools in reducing stress and anxiety levels in many lives, including mine, thus increasing productivity, patience, and energy in those who incorporate them into their daily or even weekly routines. If that sounds like something you'd like to benefit from keep reading, in this article we are going to explore some mindfulness techniques to incorporate into your routine that will help you to overcome stress and anxiety in your daily lives.

I'm not a therapist, I don't have a degree in counseling, in fact I don't have a degree in anything. So why should this article carry any authority? Life experience, I am a Marine Corps veteran, I work in a high security prison in Michigan and I suffer from PTSD on accounts of my life experience in both of those fields. In the not so distant past (less than a year ago!) I found myself struggling with stress and anxiety from my job, my mental health afflictions, and my home life. Oh yeah I forgot to mention I'm also a father of twin 4 year old boys and at the writing of this article were fostering a child and expecting one. So yeah life can be a little stressful to say the least. I found myself coming home with little to no patience for my family, I wanted to isolate myself from them, and just get away. When I couldn't do that I wasn't the nicest person to be around and I didn't have the best attitude. I was short, I was snippy, I was yelling a lot, I felt out of control. In short I was not happy with who I had become and I knew I had to change, but I didn't know how.

One day I came home and my wife and I got into an argument over, what I'm sure was just the smallest thing. After that conflict was over we had a discussion about me seeking a mental health professional to help me find ways to properly cope with the stress I was bottling up. That day, that conversation, that lovely, beautiful, compassionate woman changed my life for the better. Had we not had that conversation I'm sure I wouldn't be where I am today. So I found a therapist, we talked and we came up with some skills to help me manage my feelings of stress and anxiety. Fast forward 3-6 months and I was a new person, my wife was happier, my kids aren't afraid of me any longer, and I felt at peace even though I was working in one of the most violent jobs on the planet. How is this possible you ask? Mindfulness, read on to see how much of an impact mindfulness has on our lives.

First you may be asking yourself what is mindfulness? Mindfulness seems to have become somewhat of a buzzword recently, but is that all it is? Mindfulness is the practice of being fully present and engaged in the moment, without judgment. It involves paying close attention to your thoughts, feelings, bodily sensations, and the environment around you. By cultivating awareness and acceptance of the present moment, you can create a sense of calm and clarity that can help reduce stress and anxiety. This concept can be summed up in the following quote by non other than the motivational speaker Marshall Sylver whom stated, " Enjoy the journey as much as the destination."

Even though the term "mindfulness" has gathered a lot of traction in recent years, most modern Western practitioners and teachers of mindfulness actually learned about mindfulness in Buddhist and Hindu traditions, think of the concept of self enlightenment, which date back thousands of years. Even ancient philosophers such as Marcus Aurelius (161-180 CE) has mentioned this concept in the writing of his meditations with quotes like, "Confine yourself to the present." and "You have power over your mind- not outside events. Realize this and you will find strength." It wasn't until fairly recently, 1881 to be exact, that they put the name to the concept. Knowing now that the concept of mindfulness has been around for thousands of years, if not longer, how can we apply this concept to our lives today to improve our lifestyles? That is what were going to explore next!

So now you know what mindfulness is. However what we don't know is how to apply this concept to our everyday lives and get benefits from it. Following are a couple of mindfulness techniques that you can use today to help manage stress and anxiety. The first is deep breathing exercises. When you feel overwhelmed or anxious, take a few moments to focus on your breath. This can be done anywhere, at your desk, in bed, on the couch, or where ever you are at the time of these feelings. First, Inhale deeply through your nose for 4 seconds, allowing your abdomen to rise, next hold that breath for 4 seconds, and then exhale slowly through your mouth. Repeat this process several times, feeling the tension release with each breath. This is not only good for grounding yourself but it also has a physiological calming effect. deep breathing helps slow a racing heart and focusing on your breathing takes your mind from the external stressful stimuli and centers it on the calming rhythmic actions of your body.

Another effective mindfulness technique is body scanning. Find a quiet and comfortable space to sit or lie down, and close your eyes. Start at your toes and slowly move your attention up through your body, paying close attention to any areas of tension or discomfort. As you scan each body part, consciously release any tension you may be holding onto, allowing yourself to fully relax. Another technique that is close to this one is called Progressive Muscle Relaxation or PMR. With PMR you follow the same steps of the body scanning technique but instead of focusing on just releasing tension, you flex and hold each muscle for 3-5 seconds and then relax that muscle. Do this progressing from your toes to your head, yes this skill even asks that you squish your face muscles and relax them. I personally use this when I can't seem to get comfortable in bed. After doing 2-3 rounds of PMR I find that it's easier for my body to get comfortable for that good nights rest.

Mindful meditation is also a powerful tool for managing stress and anxiety. Find a quiet space, sit in a comfortable position, and focus on your breath or a calming mantra. When your mind starts to wander acknowledge what distracted you, take note of why and then gently bring your attention back to the present moment. Regular practice of meditation can help quiet the mind, improve focus, and reduce overall stress levels. In addition to these techniques, incorporating mindful movement practices such as yoga or Tai Chi into your routine can also help reduce stress and anxiety.

Imagine stress and anxiety as a rosebush. If left unattended things get out of control. there are tangles, and thorns everywhere, the bush winds up taking over the garden, or in this case your life. Mindfulness is the grounds keeper that keeps your rosebushes in check. Strategically pruning and shaping our rosebush into a grandiose centerpiece of your yard that you're proud to show off to all of your neighbors. The techniques mentioned in this post are the tools your groundskeeper uses to prune and shape your plants so they don't get out of control and take over your yard.  It's important to remember that mindfulness, like gardening, is a skill that takes time and practice to develop. Start by incorporating these gentle exercises into your daily routine in small increments, and gradually increase the duration as you become more comfortable.

With consistent practice, you can cultivate a greater sense of mindfulness and resilience that will help you better manage stress and anxiety in your life. In conclusion, mindfulness techniques are valuable tools for managing stress and anxiety in today's hectic world. By incorporating practices such as deep breathing, body scanning, meditation, and mindful movement into your daily routine, you can cultivate a sense of inner peace and clarity that will help you navigate life's challenges with greater ease and more patience. Remember, consistency is key, so commit to making mindfulness a priority in your routine if you wish to experience the benefits these exorcises have to offer. Thank you for taking the time to read this post, if you find yourself in a mental health crisis please dial 988 to reach the suicide and crisis lifeline or text 838255 these resources are available 24/7 don't wait!

This blog post is brought to you by Tranquil Strength Media LLC. Your source for uplifting, motivating, self improvement, and emotional enlightenment content.