Don’t you wish you were the kind of person who stopped to smell the roses? You might think; who has the time?! However, not only is slowing down good for your emotional wellbeing, it’s also an important tool in mental health. Research has shown that mindfulness, or the practice of consciously and non-judgmentally observing the present moment, is linked to better wellness, with naturally mindful people reporting being more emotionally stable during the day and more relaxed at night.
For a University of Utah study, 38 people aged 20-45 completed a questionnaire that measured how naturally mindful they were, including their ability to notice their surroundings and act consciously. According to Paula Williams, PhD, associate professor of psychology at the University of Utah and co-author of the study, ‘People who are more mindful are able to stay somewhat separate from shifts in their body and their emotional state. They’re more observant, as opposed to reactive.’ So, if mindfulness puts you in control of your body and emotions, how do you introduce it into your daily life?
Susan Evans, PhD, professor of psychology in clinical psychiatry at NewYork-Presbyterian/Weill Cornell Medical Centre, advises starting your mornings with 30 minutes of sitting quietly and focusing on your breath. ‘When your mind wanders, come back to your breath,’ she says, as this allows your mind and body to transition from a resting state to an active state more effectively. When you get to the office, don’t be afraid to get up and leave your desk when you need a minute to clear your head. ‘We get caught up in a lot of thoughts about the future, the past,’ Evans explains. ‘This is an opportunity to kind of break out of that.’ Step outside and observe what’s going on around you, like what the clouds are doing.
When it’s time for your lunch break, actually take a break to eat lunch. It can be tempting to grab a sandwich and carry on typing with one hand, but Evans notes that stopping to eat will help you to enjoy your lunch more, slow down, and—as an extra perk—eat less of it. Really try to zone in on the texture and taste of your meal. Finally, when you’re having a conversation, try to be present in it. Mindful listening helps you to get out of your own head, and you may even build stronger relationships.