Quick Post Summation: Your mind and body are valuable information and data collection sources that you may overlook. When left unchecked, how you internally speak to yourself and feel will have outcomes, often repetitive. Strategies and support networks are vital to success and growth; proactively mitigating issues will only help prevent future problems. Scheduling time to focus on breathing, thinking, and communicating will promote better outcomes!
Mindfulness Explored
What is mindfulness? Simply put, it’s our awareness of ourselves, our body, our mind, how we feel in the moment, and what external stimuli might impact arousal. You may not be cognizant of it, but we are constantly inundated with sensory data through our five senses, and if you are without a particular sense, your others will be heightened. Sensory data helps us collect information on a conscious and unconscious level; however, our brains are developed to intake and process this sensory data. I say this last point on a sliding scale – everyone processes stimuli differently, and some may struggle more than others regularly.
What can happen in circumstances where we feel “overstimulated” is that too many external stimuli are being processed, and it’s stressing out our senses. We almost feel like we’re on over-drive and start finding it difficult to manage our surroundings. Perhaps in this moment, a person finds themselves increasingly agitated or anxious. Others may want to remove themselves from the situation entirely. What is certain is that your body and brain are trying to communicate - among all the other distractions - that your cognitive ship is taking on too much water (stimuli), and quick action is needed.
A Trigger by any Other Name is Still a Trigger.
Ideally, you are aware of these triggers and can implement strategies to circumvent the overload of stimuli; however, when navigating the day-to-day responsibilities in life, we are not always in control of our surroundings. For instance, you walk into a clothing store in the mall, it’s loud, people are walking around and talking loudly, there might be a fragrance being pumped into the store, and there are so many little visual cues happening that it’s too much to process. Perhaps it’s a restaurant with bright fluorescent lighting along with various actions happening around: people speaking or eating, smells wafting around, waitstaff moving quickly around, and you are trying to maintain focus on the person (or people) around you at the table.
In these and other scenarios, the end result is often the same - you struggle to maintain focus and accomplish your goal. In this moment, call it what it is by identifying the circumstance and/or how it is making you feel. Dr. Goldstein references this practice as a means of self-awareness that might help diminish heightened emotionality when feeling overwhelmed. The goal here is to practice identifying the present situation as calmly as possible. To help boost this mindfulness practice, using positive self-talk can also ground a person.
“I am in a chaotic situation, but I am working my best to find control and help to resolve this.”
“I can remain calm; I will not lose control.”
Mindfulness Exercises
Mindfulness exercises can be effective and quick ways to mitigate stress sources in life, leading to better approaches to future stressors. These can be handy to the person experiencing the stress or a supportive partner!
Meditation is one of the most common practices listed for mindfulness exercises. It encompasses all aspects of grounding needed: quiet space, breathing techniques, engaging in positive self-talk or reflection, and time.
Meditation allows for a sensory break and refocus before or after the day.
One small tip I’ve used with anxious students in my classes (often right before an exam) is to complete a body scan while sitting. Close your eyes and focus on your feet first - feel them touching the ground, the weight of your shoes, and then work your way up. Feel the sensation of your hands on the desk, relax your forehead, your face, your big toe sticking up – whatever is demonstrating your anxiety! The body scan allows for internal focus and realigns your breathing, slowing your heart rate and relaxing you.
Self-talk is another aspect of mindfulness we may not always be cognizant of – how we talk to ourselves! Yes, your brain is processing thoughts constantly, some of which are internally focused.
“I’m going to fail this exam because I’m dumb.”
“Of course, I let in that goal; I’m a failure to my team.”
I got lucky to get this job, and someone better didn’t apply for it.”
Consider how much effort goes into preparing for an exam, a job interview, a musical, or a game. The planning, practice, and preparation occur regularly, all while the person has an internal dialogue with themselves. On top of all the information being memorized and practiced, there is this underlying tension regarding fear of failure or not being enough. The soccer player is understandably tired after practice, but how much more exhausted might they be when combining the physical and mental challenges?
Check-in with yourself regularly and honestly. Just like meditation, you need to build into your schedule time to assess how you are feeling and what thoughts seem to be constantly swirling around in your mind.
Proactively ask yourself, “When I am constantly focusing on x thought or y feeling, what are the outcomes?” What outcomes seem to happen if you constantly worry about job performance or feel overwhelmed by guilt? What physical cues are you experiencing from your body? What (if any) positive coping mechanisms are you using? Are you taking time to communicate these thoughts or feelings to a trusted person?
Closing
All of this is easier said than done. We all make mistakes and lose focus on what is important. However, when we forgive ourselves and regain focus on what is essential, a misstep may be a significant opportunity toward greater understanding!
In short, don’t beat yourself up, and look at yourself as a work in progress with no specific submission date.
I want to hear from YOU, the reader, about how you manage stress and the strategies you use. What have you learned from your experiences?
Have you ever tried neurofeedback? I had a lot of sessions and it’s what helped me with my ADD. It also helped me with my chronic trauma.