What comes to mind when you see or hear the word mindfulness? If you instantly picture someone sitting in a dimly lit room meditating, you’re not alone. There is a widespread misconception that mindfulness is the same as meditation.
Meditation is part of mindfulness, but it’s only one piece of the puzzle. Mindfulness can be defined as the state of being fully present and aware of the present moment, without judgment or attachment. It involves consciously paying attention to your current experience and observing your thoughts, feelings, bodily sensations, and your surroundings with an open and receptive attitude.
“It’s all about the present moment,” says clinical psychologist Dr. Laurie Ferguson, director of patient well-being at the Global Healthy Living Foundation. His research interests focus on developing resilient attitudes and behaviors, especially in times of chronic pain and stress. . “It’s a way to help the mind, nervous system and body, allowing the mind to chatter and guide us in different ways and let go of how to come to the present moment.”
Here, we speak with Dr. Ferguson about how mindfulness extends beyond meditation and can be a useful tool for patients living with chronic conditions such as rheumatoid arthritis.our discussion was inspirational According to a recent study featured in an article titled “Mindfulness-based stress reduction in rheumatoid arthritis patients: Assessment of depression and anxiety as mediators of changes in disease activity.”
use minutesdHuhIheyss to relieve depression
The study found that participants who received an eight-week Mindfulness-Based Stress Reduction (MBSR) program had lower levels of depression compared to a control group.
“This study provides solid quantitative data showing that mindfulness practices, when used intentionally and over a long period of time, can help reduce symptoms of depression,” said Dr. Ferguson. says. “It also kind of has a downstream effect on the actual symptoms of rheumatoid arthritis. That’s very encouraging.” Depression is very common among rheumatoid arthritis patients. According to the report, about 13 to 42 percent of them are affected, which is at least twice as high and even four times higher than the general population. National Institutes of Health.
That said, Dr. Ferguson points out: Mindfulness therapy It should not replace conventional treatment. “This is completely supplemental,” she says. “It is not a substitute for any medication, any therapy, or any other part of your treatment plan.”
how minutesdHuhIheyss helps reduce stress
When you engage in mindfulness exercises like deep breathing, meditation, and gentle yoga, your body activates the parasympathetic nervous system.
This is the part of the autonomic nervous system that calms the body down after a stress response. This is often referred to as the body’s “rest and digest” system, and is responsible for balancing the sympathetic nervous system, which is associated with the “fight or flight” response.
Mindfulness exercises help shift your body’s balance from a stress-induced sympathetic nervous response to a calming parasympathetic response, leading to slower heart rate, lower blood pressure, and lower hormone levels. For example, deep breathing exercises stimulate the vagus nerve, an important part of the parasympathetic nervous system, which sends messages to the brain to relax and calm down. This can help reduce symptoms of anxiety, stress, and tension that often accompany chronic illness.
type of minutesdHuhIheyss
minutesdHuhIheyss cof It exists in various forms. minutesdHuhI breathing, minutesdHuhI eat, minutesdHuhI walk, minutesdHuhI Be aware of your thoughts, and Practice body scan. There are several ways to integrate minutesdHuhIheyss to your day.
focus on breathing
according to cleveland clinic, You can use your breath as a gateway. minutesdHuhIheyss And Calminutesg nervous system. Try incorporating breathing techniques such as: box breathingalso called 4×4 breathing or even-divided breathing.. In this breathing exercise, you inhale, hold, exhale, and hold again while mirroring the four sides of the box. Count 4 each..
Let’s embrace the water
soak in water Eliminutesate Distract yourself and focus on your inner awareness.take up swimmingminutesG or floating activities reduce physical stress, promote mobility, and help synchronize movement and breathing.Ann Analysis of 23 articles to the subject show its leisure swimmingminutesG and aquatic therapy can help with mental health management.
walk with purpose
Increase your effectiveness by slowing down your movements and breathing while walking. minutesdHuhIheyss. By consciously using your stabilizing muscles, you can strengthen your core, reduce body pain, and improve your balance. Pay attention to details such as relaxed breathing and even distribution of weight. maintain stable shoulders.
Let’s have a cup of hot tea
There is No wonder drinking a cup of hot tea seems calm we are down.a Systematic search research research suggest Green tea reduces anxiety and improves cognition and brain function.the act of drinking tea minutesdHuhIheyss Exercise while experiencing the process of making it, the aroma, the feel of lifting the cup, and the warmth. Sipping your tea slowly and immersing yourself in the present moment can calm your mind. minutesd And enjoy the sense of calm.
connect with nature
disconnected from technology engage Together with nature, it enhances the senses and brings relaxation.frequently cited research found that spending at least two hours in nature each week led to a greater self-reported sense of well-being. Immerse yourself in the sounds, scents, and textures of your natural environment to encourage states of: minutesdHuhIheyss.
stare intently
Choose a focal point, such as a candle flame, and stare at it. Resisting the urge to look away strengthens your ability to meditate and cultivate a balanced and calm state of mind.
Take advantage of guided meditation
Guided meditation sessions promote inner healing and stress release. Meditation can be started in just one minute, right from the comfort of your car, wellness and breast medicine expert Roxanne B. Skoll, MD, points out in a recent paper. cleveland clinic article. I put my keys on my lap and close my eyes. Breathe in for 5 seconds and exhale for 5 seconds. Repeat this 5 times. You may soon find yourself wanting to meditate for longer.
be conscious of stretching
Take a conscious approach to stretching, focusing on creating space in your body for your breath to flow and create expansion from within. Pay attention to each breath, maintain an even breathing pattern, and perform gentle stretches.
Tips to start practicing mindfulness
Remember that mindfulness is a skill that can be developed through regular practice. Focus all your attention on the activity you enjoy, and when you become distracted, gently bring your focus back to your practice without judgment.
Here are some tips from Dr. Ferguson to seamlessly integrate mindfulness into your daily life and increase your overall well-being.
- Take a few moments to breathe before and after taking your medicine. Pay attention to your breathing.
- When you learn new techniques, combine them and incorporate them into your daily routine.
- Take a class to receive training. Places that often hold mindfulness classes include hospitals, community centers, and community colleges. There are also many great online classes.
- Learn with others. With class support, you can learn with fidelity.
- Consider purchasing or downloading the workbook.
- Practice mindfulness during everyday tasks like washing the dishes or showering. No special equipment required.
- Be consistent. The study found that participants who incorporated mindfulness practices into their lives experienced positive effects four to six months after completing the eight-week program.
Mindfulness has many benefits, but it’s not suitable for everyone. Dr Ferguson said people who have experienced trauma can find mindfulness difficult because it can evoke unpleasant emotions and require professional support to cope. I’m emphasizing one thing. Additionally, patients with severe depression may require long-term therapy and medication support under the guidance of a therapist to stabilize.
Become a more engaged patient with PatientSpot
PatientSpot (formerly ArthritisPower) is a patient-driven, patient-centered research registry for people living with chronic conditions. You can participate in voluntary research studies about your health and use the app to track your symptoms, disease activity, and medications, and share them with your doctor. Learn more and register here.
