What is Mindfulness and Its Importance to Your Mental Health?
July 16, 2024 | Tags:
“Just look at that concentration! They’re in the zone!” When athletes compete in front of millions of spectators, they haven’t just trained physically to get there, but they’ve also prepared mentally.
Athlete or not, mindfulness can positively impact your mental wellness journey. Here’s what you need to know about mindfulness and why it matters to your mental health:
What is mindfulness?
Mindfulness is the practice of being present in the moment, rather than dwelling on the past or worrying about the future.
“It's a tool aimed at helping individuals orient themselves to the now and address intrusive thoughts that try to derail the meditation,” said Dr. Dwight McFadden, Assistant Medical Director at Medical Mutual.
What benefits does mindfulness provide?
Mental health is essential to us. Like our physical health, our minds go through regular changes. Ignoring those changes may leave us in an unhealthy state. Mindfulness helps shape skills to better manage these transitions and many other areas in our lives. Some benefits include:
- Reducing stress
- Connecting with others
- Maintaining relationships
- Carrying out important tasks
- Responding to stress in a less restrictive way
How to practice mindfulness
Think about a time you’ve been stressed. Maybe you had to give a big presentation or missed a deadline.
“Our stress response is triggered by perceived threats to our well-being,” said Dr. McFadden.
Consider trying these mindfulness exercises in a quiet, comfortable environment:
- Box breathing – Breathe in slowly for four seconds, paying attention to the air filling your lungs. Hold that breath for four seconds. Then exhale slowly for four seconds. Finally, hold that exhalation without inhaling or exhaling for four seconds. Repeat.
- Body survey – Close your eyes in a sitting or lying down position. Starting at the toes on one of your feet, pay attention to how they feel: relaxed, tense, is there stress? Acknowledge these feelings and sensations. Inhale, try to relax the stress or tension and then exhale to release it. Move to other areas of your body (feet/legs, abdomen, arms/hands, neck/head) repeating the process. This practice is also known as “progressive muscle relaxation" and “body scan".
- Gratitude – Consider all the things you are thankful for in your life, no matter how small or large. Acknowledge these good things and make a note of them. This can be done while meditating or journaling.
Don’t get discouraged if thoughts or preoccupations come to mind while doing these exercises. Acknowledge them and then continue your practice. Mindfulness is a skill, and like any skill, it takes practice.
Embrace mindfulness for your mental health
While mindfulness isn’t a substitution for standard medical treatment, it can be a great addition to your overall wellness routine. As a Medical Mutual member, you have access to a variety of programs and resources to provide the support you need to feel your best. A comprehensive list of mental health resources is available through My Health Plan.
Talk about your mental health with your primary care provider (PCP) or another in-network specialist. Mental health treatment is covered by most Medical Mutual health plans. If you need to find an in-network provider, use our Find a Provider tool or call the Customer Care number on your member ID card.
If you or someone you know is having thoughts of suicide
Seek immediate assistance if you know someone who is in danger of harming themselves. The National Suicide Prevention Lifeline can be reached by calling or texting 988. The Lifeline online chat platform is available at 988lifeline.org.
If you think a loved one is in immediate danger of making a suicide attempt, take them to the closest emergency room or call 911.