“If you change the way you look at things, the things you look at change.”
~Wayne Dyer
Managing our thoughts is the best tool for optimal well-being! When we face stress the brain’s primal response is to switch to “fight or flight” mode. In doing so, our prefrontal cortex shuts down, which dramatically slows problem solving and thought processes skills. Essentially, we are shifted into emergency gear. This is very helpful, when needed! For example, if I need to quickly run across a street to avoid getting hit by a car.
But what if this isn’t the case? Our brains cannot differentiate between actual danger and negative/fearful thoughts. When stressed, the brain and our thoughts have a negative bias, and we can create the wildest stories in our minds that haven’t even happened! While external events can be problematic, often, it is our thoughts about them that cause the most duress. Mind reading, assuming what others are thinking, projecting, and anticipating terrible outcomes, and over-reacting all cause great stress to mind, body, and soul.
Our bodes respond to the way we think, feel, and act. When we are stressed or anxious, our heart rate increases, our blood pressure may rise, we may feel unwell and unable to sleep. This is because the brain is responding to the thoughts that “something is wrong”, producing an alert response of increasing our cortisol and adrenaline. What a potential vicious cycle.
We have approximately 6000 thoughts per day, and some of them will always be negative. It is helpful to remember thoughts are just thoughts. Not always facts. Sometimes they are fears. Sometimes they are odd intrusive thoughts. They come and go like waves in the ocean. Mindfulness helps us let them flow and to accept them and not judge them or ourselves.
Mindfulness is the practice of being in the present moment – fully. Getting out of our thoughts and quieting the mind to assess more accurately what is happening in the moment. Mindfulness is a focus on the here and now, guided by several deep breathes and using your senses ground us – what do I see, hear, feel, taste. We can observe without judgment. When we are relaxed with a healthy balance thoughts and feelings, we go to a sense of calm and keen awareness. We exercise more compassion and big picture perspective.
At this point, we can intentionally steer our mind to more positive healthy thinking. Positive thoughts and emotions help the body heal. Mindfulness leads to happier, grateful, and more enjoyable living. It is focusing on one thing at a time, such as thoroughly enjoying the sensation of a hot shower, savouring the chocolate cake, and noticing mother nature. We are more patient, intune and respond to people, places, and things instead of reacting. We feel more grateful and kinder to ourselves and others.
It is normal to experience negative thoughts and emotions throughout our day, such as traffic while driving or an argument with a loved one. The key is to notice your thoughts as the first step. Am I over-reacting? Do I really want this to ruin my whole day? Mindfulness helps us turn our thoughts around to be more balanced, “That wasn’t the best start of my day, and I will make the rest of it a better one”. The quicker the turn around, the healthier and more resilient you will be.
Of course, in some more traumatic situations, a quick turn around won’t be possible or helpful. Taking action steps, to reach out to a friend and/or get extra support and help at these times is very important. Having said that, the more we practice mindfulness, we are also better prepared to deal with the inevitable adversities that come our way.
I encourage everyone to practice opportunities to flex the Mindfulness muscle! Slow down and notice each moment as often as possible throughout the day, practice deep breathing, mindful walking, yoga, meditation, laughter with a friend, music, and the list goes on. You will very quickly see the many health benefits, including the ability to manage your thoughts.
“What we think, we become” ~ Buddha.
