By Stella Vidal, LMHC, NCC
Some may think distractions are inevitable while trying to find moments of peace and clarity, but as a holistic psychotherapist, I believe this challenge can be overcome through the use of good mindfulness practices. Practicing mindfulness allows us to enhance our well-being in various ways, all of which are worth exploring and even adding to your daily routine to improve ourselves and our mental health.
Benefits of Mindfulness on Brain Function:
Improved Focus and Attention: In my practice I hear a lot about how more and more people struggle to concentrate, or feel like their attention is being split by a million things at once. As we’re bombarded with overstimulation, you may benefit from mindfulness practices, as they have been shown to enhance our focus and attention spans by training our brains to stay present. This awareness can sharpen your focus, increase productivity, and help you navigate overstimulating environments.
Emotional Regulation: Emotions are unavoidable, even when they can feel overwhelming. Mindfulness helps us regulate our emotions by helping us explore and acknowledge our thoughts and feelings, leading us to better control our responses. The point here is not to “cure” ourselves of our wide range of emotions; it’s to observe our emotions without judgment, become aware of them, and navigate everyday life with greater ease and resilience.
Reduced Stress: Stress is a leading cause of many mental health issues, including anxiety and depression. Stress is also caused by the hormone cortisol, and having too much of it can lead to problems in our daily lives. That’s why it’s important to practice mindfulness, which has proven to lower cortisol levels and reduce stress, making our brain healthier and overall improving our well-being. Being present in our everyday life and allowing ourselves to take a moment and breathe, centers ourselves amidst the chaos and can help us cultivate a sense of calm and peace when we need it most.
Less Anxiety and Depression with Mindfulness:
Anxiety Reduction: Anxiety usually stems from a sense of lack of control. Mindfulness can help reduce anxiety by grounding us in the present moment. As we shift our attention away from concerns about the future or whatever worries may be eating away at us, we can return our focus to the here and now, and find relief from the constant chatter in our minds.
Depression Alleviation: Depression can make even the easiest tasks seem challenging, but through mindfulness, we may find some hope. Individuals can cultivate a more positive outlook, one that can outweigh the negative bias we develop with depression. Mindfulness can reduce rumination and help us develop resilience to better cope with depression symptoms. It’s not a solution to depression, but with these skills, we may have less of a hard time finding a ray of hope and meaning even in the darkest of times.
Techniques for Incorporating Mindfulness into Daily Life:
Morning Meditation: Starting our day right and in a positive mindset can help us have a good day. Take a few moments to sit quietly, focus on your breathing, and cultivate a strong sense of calm and presence.
Mindful Breathing: As the day goes on, take a moment to pause and focus on your breath. Notice each sensation and inhale, then exhale, and allow yourself to be fully present in the moment. This simple practice can center you and bring clarity to your thoughts.
Body Scan: This is a longer but worthy process. Take a few minutes to check yourself, become aware of any discomfort around your body, and release any tension you notice. Close your eyes, start at your toes, and work your way up to the top of your head. Notice and acknowledge any areas of discomfort, and allow these areas to soften with each breath.
Mindful Walking: A daily walk can become a mindfulness practice by paying attention to each step you take, the sensations around your body, and the environment around you. Notice the rhythm of your footsteps, the feeling of the ground beneath your feet, and the sights and sounds of the natural world around you. Walking mindfully can help you feel grounded and connected to the rest of the world.
Gratitude Practice: Finally, end your day on a positive note by reflecting on the things you’re grateful for. Take a few moments to acknowledge the blessings in your life, big and small, and express that gratitude. By cultivating a practice of gratitude we can shift our perspectives, fill our heart with joy and appreciation, and also release an abundance of happy hormones to keep our well-being healthy and strong.
The integration of these mindfulness techniques into your daily routine can help combat anxious thoughts about the future, promote your well-being, and nurture a more peaceful and fulfilling life. Mindfulness is not just a practice, but a way of life—a conscious choice we must make every day to show up and be present, aware, and compassionate to ourselves and the world around us. It’s a worthy process, one that will certainly improve your outlook and your mental health. Embrace the transformative power of mindfulness and watch as it unfolds a new world of peace, joy, and well-being right before your very eyes.
STELLA VIDAL, LMHC, NCC
Founder & CEO | Self-Love Harbor
From my early years in Cali, Colombia, to the challenges faced when my family and I sought refuge in the United States, I have witnessed firsthand the struggles and triumphs of living between two worlds—the clash between the American way and the rich traditions of our Latin heritage. My own experience ignited a fire within me to empower those who feel misunderstood and caught between these two beautiful but sometimes colliding worlds. For nearly a quarter of a century I have dedicated my life to supporting humans particularly young Latin women who yearn to find their place and embrace their authentic selves. Through my work as a licensed psychotherapist, holistic wellness coach, and founder of Self Love Harbor, I have strived to create a safe haven where individuals can explore their identity, break free from societal expectations, and celebrate the beauty of their unique journey. I opened Self-Love Harbor after seeing the struggles that we all faced being isolated and afraid of what was to come. Each day, I witness the strength, resilience, and unwavering spirit of the young generation who walk through my doors looking to overcome their mental health challenges. I feel truly blessed to be able to give back and help make this world a better, more loving place.
