How to Use Mindfulness-Based Stress Reduction in Your Daily Life

By Kara Reynolds | Feb 18, 2020

After you drink your morning coffee or finish your commute to work, the hours seem to fly by. You always have something new to do or a problem to handle. You may feel like you juggle responsibilities right up until you fall asleep at night, which causes your stress to build. You might be one of the many people who can stand in a vortex of anxiety and wave it off, saying you can handle it. While you may be able to maintain your focus and finish what you need to do, no one should live with constant stress when there are mindfulness techniques. Don’t worry about finding time to attend a class or watch a video. Read on to learn how to use mindfulness-based stress reduction in your daily life so you can find joy in every moment.

Focus on Each Breath

Mindfulness is a practice where you’re aware of your physical and mental state, minus any judgment you may feel towards yourself. In a moment of intense stress, focus on your breathing. Sometimes anxiety causes people to hold their breath or take in air too fast. You want to find the sweet spot in the middle. Close your eyes and feel each breath expand your lungs, pushing oxygen through your body. Then release it slowly, relaxing your diaphragm. The new focus will take over your mind and allow you to let go of what’s troubling you.

Pay Attention While You Eat

In a world where everything you want is a tap or click away, eating has become a mindless act. When you feel hungry, you can stop by a drive-through for a quick meal. It’s also easy to order delivery from your favorite restaurants or look up new recipes online. People often overeat unhealthy options, which may stem from your stress as cortisol makes you want to eat to feel better. Choose healthier foods and make each meal an event by paying attention to each bite. Savor the tastes exploding across your tongue and breathe between bites, so you value your food and enjoy a judgment-free meal.

Exercise Each Day

As you go throughout your day, how often do you monitor your body? It’s hard to know what it needs if you don’t pause what you’re doing and listen. Take a quick break and beat stress through natural practices like a quick walk or another form of exercise. During your walk or workout, your mind will focus only on what you’re doing. Whatever gave you stress before will wait until afterward, when your spirit is grounded and ready to solve problems.

Practice Mindful Stretching

When you get home at the end of the day, do your shoulders or back feel sore from tension? Some people store stress in their muscles, which causes them to stay tight and uncomfortable. Mindful stretching is an easy way to reduce this anxiety and improve your range of movement. Practice traditional static stretches to release tension while staying in place. You can also try quick ballistic stretching if you need extra movement in your day. Moving your body and increasing your range of motion will keep stress from building in your muscles and help reduce how much pressure you deal with each day.

Hone Your Self-Control

You may react to stress in ways you wish you could change. Maybe you chew on your nails or take pens apart at your desk. Mindfulness is directly related to a strong sense of self-control, so hone that instinct to help reduce your anxiety. Every action you make stems from a thought or emotion. The next time you reach for that unhealthy snack or start the habit you want to change, ask yourself why you’re doing it. Listen to your body to identify where it stems from and find better ways to solve the problem. Mindfully stretching or breathing are great ways to improve your self-control and pay attention to what your body needs.

Wake Up With Mindfulness

Stress may be the first thing you feel when you wake up in the morning. If you dread an event or meeting happening that day, reduce your tension before it has a chance to get going. Wake up with a better mindset when you create a mindful morning routine so that everything you do restores and supports your sense of peace. As long as your mind is the present, focused on your body’s needs and thoughts, you’ll feel the stress lift from your life.

Set Check-In Alarms

It’s easy to fall into a negative mindset as your day goes on, which will make you forget to monitor what you need. Set check-in alarms once an hour or as frequently as you need to ensure you pause what you’re doing. Breathe deeply, listen to your body and let go of the stress affecting your day.

Practice These Mindfulness Tips Daily to Reduce Stress

Once you discover which of these tips are right for you, practice them daily so that mindfulness-based stress reduction is a normal part of your life. As the techniques feel more natural, you’ll identify anxiety the moment it starts affecting you. As a result, you’ll enjoy more calm and blissful days.

1 Comment

  1. Haotian Cui on May 11, 2020 at 8:56 pm

    I appreciate the suggestions about focusing on breath and taking time when eating. These are simple steps that anyone can do with little effort, but they make a big difference.

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