Try A Little Mindfulness In Your Daily Life
Many of my psychotherapy and wellness coaching clients are interested in learning holistic ways to reduce and manage symptoms related to anxiety, depression, addictions and eating disorders, and many in particular, are interested in some form of meditation. They are often motivated by media stories or recent studies that document the proven benefits and brain changes that accompany meditation, and are interested in natural ways to gain symptom relief. Peer reviewed studies are confirming that this approach, in addition to specific lifestyle modifications such as more nutrients and movement, is a highly effective approach to managing and controlling anxiety, panic disorder and mild depression.
As a psychotherapist trained in traditional and non-traditional methods, I have always encouraged interested clients to give non-traditional techniques such as meditation and mindfulness a try. Many are unwilling, for a variety of reasons, to use medication, and for clients with this orientation, using a multi-modal approach combining cognitive therapy, cognitive-behavioral therapy (CBT), EMDR therapy and mindfulness meditation can provide much needed relief.
Learning to sit without goals can be a challenge for the beginner. Allowing the mindfulness meditation process itself to unfold without trying to judge or control it is the practice. Many believe that successful meditation requires that we empty the mind, this is not only impossible for most of us but should never be a practice focus. Our minds are naturally cluttered, some days more than others. Learning to notice and tolerate the many thoughts and sensations requires a process of observing and letting thoughts be present. Mindfulness gifts the practitioner with the ability simply observe, noticing how thoughts and distractions come and go. Thoughts are just thoughts, and they don’t have to control you. It is interesting to notice how often they do. Once you learn to tune in to your noisy, judging mind, you can make choices about how you relate to your thoughts. Some thoughts you may choose to connect to, others you will release. Are there thoughts you wish to change–”I’m not worthy” and “I am not enough” are common examples of negative self talk.
Are you wondering where and how to start this practice? One easy way to begin is to choose a routine daily activity such as making the bed. Begin with noticing your thoughts. What you are doing? How are you doing this? What does your body feel like as you do this simple activity? Consciously notice the feel of the linens as you fold or tuck. Notice your breathing and any body sensations that arise. Do you do this mostly on automatic pilot–and if you do–can you begin to notice how fluidly you slip in and out of this state as you make the bed? If you’re hard on yourself notice that as well. Don’t rush to finish making your bed, focus on being fully present as you do it. This is the practice of mindfulness. Being present and learning to tolerate the experience of being in your body and with your thoughts.
There is no way to do this practice wrong. Go slow in the beginning. With practice, mindfulness in your daily life offers you a natural way of being in your experience, a pause, and with time, you will develop the capacity to tolerate whatever arises for you. By paying attention to your breath and inner cues from the mind and body, you will learn to reconnect with an ease and stillness that addictive behaviors, eating disorders, depression and anxiety symptoms aggressively disrupts. Additionally, yoga, deep abdominal breathing and meditation have been shown to reduce levels of cortisol, lower blood pressure and encourage relaxation, all which have the added benefit of reducing depression and anxiety. Additionally the use of expressive, insight-oriented and interpersonal psychotherapies and lifestyle modifications can provide a comprehensive approach to the treatment of many common psychiatric problems.
If you’ve tried meditation but found it too difficult to do on your own, then I recommend that you check out some helpful resources such as apps for specific conditions such as: insomnia, weight loss, cancer, pain management, PTSD, depression, addiction, panic attacks, ADD, ADHD and more.
About Holistic Psychotherapy & Wellness Manhattan
Kimberly Seelbrede, LCSW is a New York State licensed Psychotherapist, EMDR Practitioner and Couple Therapist with a private practice in New York City, Montana and virtually. As a wellness psychotherapist and holistic consultant, she has receive advanced, extensive training in Trauma Therapy, Psychoanalytic Psychotherapy, Internal Family Systems (IFS), Eye Movement Desensitization Reprocessing (EMDR), Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), Somatic Experiencing (SE), and Nutrition & Integrative Medicine For Mental Health. She is passionate about honoring the exquisite interplay of the mind-body connection. Kimberly Seelbrede specializes in anxiety & mood disorders, trauma and women’s mental health. She brings over 20 years of counseling, coaching, and healing experience to her holistic practice and transformational work.
In addition to online therapy for anxiety, depression, trauma and relationship struggles, Holistic Psychotherapy & Wellness offers a wide variety of online services to fit the needs of busy professionals. New Yorkers often lead fast-paced and complex lives, which makes work-life balance and managing career, family and social obligations a challenge. Psychotherapy and wellness practices provides the support to help clients cultivate resources, resilience and enhanced emotional health, as well as uncover conflicts and obstacles that may interfere with having the life they desire.