Mindfulness
In our busy world, our minds and bodies can get wrapped up in the hustle and bustle, and may have a hard time slowing down. It is also easy to get stuck thinking about things in the past or the future, while forgetting to focus on the here and now. The benefits of mindfulness for children and adults are plentiful, including decreased stress and increased resilience. Mindfulness is about learning how to train our focus; bringing our attention to our thoughts and feelings without judgment.
Mindfulness can be a vague term, but Varma describes it as "anything that helps you be more present." It doesn't have to be a daily meditation practice—though a simple five-minute breathwork practice can be immensely helpful, she says. "It could be as simple as doing something single-mindedly," she notes.
Let's say you're cooking or doing the dishes:. Rather than turning on a podcast or watching TV while you work, consider focusing on the task at hand, sending all of your attention to the present moment.
"You're not looking at a device. You're not trying to multitask," Varma adds. "Mindfulness is about being present and single-minded." You'd be surprised by how much of a difference that little tweak can make to your overall mindset.
2. Meaningful Engagement
We likely don't need to tell you how important social connection is for your overall health - mental and physical. But it's not just about cultivating deep relationships; according to Varma, micro-connections are just as vital to your well-being.
Think of the interactions you have with a coffee shop barista, a co-worker, or even a stranger on public transportation. Those bite-sized pockets of connection all ladder up to meaningful engagement.
"It can be superficial; it can be fluff. It's the grocery store clerk that you say hello to, and they set aside something for you because they're thinking of you," Varma explains. "Those are more superficial but still meaningful connections." Research shows that people who have more conversations with strangers tend to be happier.
Of course, that doesn't mean you should ignore your more personal relationships. Superficial conversations are necessary, but so are deeper, vulnerable connections.
"Ask questions about how you are really doing, put your phone away, and be open to hearing answers," Varma suggests. "[It's about] being very deliberate about your friendship and making it a practice."
3. Mastery
Next up, we have mastery. This doesn't mean you must become some sort of prodigy, but try to find 10 to 15 minutes a day to work on some skill - any skill.
"You don't have to be a master to experience mastery," Varma explains. "It's about something that makes you feel energized, invigorated, and you feel like you're learning… It's an activity that's just enough of a challenge but not enough where you give up but also is pleasurable and exciting."
For example, Varma herself has started taking salsa dancing lessons. "Am I great at it? No. But do I feel transported by it? Absolutely," she says. Essentially, mastery is another way to cultivate purpose, and research finds new hobbies and skills are linked to mental well-being. So find what hobby makes your heart sing, and dedicate some time (even minutes) to it daily.
4. Movement
Regular movement is so beneficial to your mental health. When you exercise, your heart rate increases and your body pumps more oxygen to your brain - and multiple studies have found that a well-oxygenated brain helps manage anxiety and depression; other studies have found that exercise may help alleviate depression and anxiety overall.
And you don't need much movement to reap the mental health benefits. Varma recommends "exercise snacking," which entails 10 to 15 minutes of movement a day for super-busy folks.
"What's also fascinating is that people who exercise also have a greater sense of purpose in life," she adds. "So if you feel like you're lost and can't find your purpose, make it a daily movement practice."
If you would like to read the full article, here is the link mbghealth
• Headspace.com -“Meditation made simple.” This app has a free introductory period, after which it requires a paid subscription to continue to use.
• ThreeMinuteMindFulness.com -Free meditation and breathing app. There is also a subscription level of service.
• Happify.com -Activities and games for stress and anxiety
• InsightTimer.com -Free mobile app with virtual “bells” to time and support your meditations
• iSleepEasy -A calm female voice helps you quell anxieties and take the time to relax and sleep, in an array of guided meditations (APP)
• Meditation Oasis-meditation and music
• Mindshift- Free mobile app for teens developed by AnxietyBC, with mindfulness and other coping skills for anxiety
• Mood 24/7-website
• Mood meter-free app with available upgrades that aims to build emotional intelligence.
• Virtual Hope box -teaches breathing, relaxation, inspirational quotes, save coping tools
