Mental health, along with mental ill health, is the state of mind. It is thought by holistic practitioners that the human being is not mentally ill or mentally well but always on a scale between the two.
Mental health is an essential part of leading a happy and healthy life. When we prioritize our mental health, we can gain the clarity and insight to make informed decisions, live with greater purpose, and better manage stress and difficult emotions. Mindful mental health is the practice of intentionally focusing on your thoughts and feelings in order to improve your overall wellbeing.
THOUGHT PHYSIOLOGY:
Good mental health is a level of psychological well-being where we can function at a satisfactory level of behavioral and emotional adjustment, or, as Sigmund Freud, the founder of psychoanalysis said, where we are able “to work and to love”.
Good mental health means we are capable of productive activities, fulfilling relationships and we can adapt and change to cope with adversity.
SCIENCE & MENTAL HEALTH
By the year 2020, depression is projected to be the second leading cause of disability worldwide, so, it must follow that, identifying the factors that contribute to risk and resilience for depression is vital to our society. Studies have suggested that using psychosocial interventions to increase dopamine activity in the brain, helping patients focus on identifying and pursuing new goals and rewards, could prove beneficial in lowering depression rates.
Mindfulness alone is one of the most effective practices we can perfect to maintain mood and well-being. When you add education to the practice it’s even better. When you know which food makes the body and mind feel good or bad and why, how exercise helps mood, which chemicals are surging or dropping in the body and mind of the sufferer, along with how to rectify problematic responses, mindfulness is much more effective.
WHAT IS MINDFULNESS:
Mindfulness is a modern concept that describes the adoption of a new mind set, which can measurably alter one’s outlook and mood, and is used as an empowering tool in the self-management of anxiety and stress.
“A mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts and bodily sensations – used as a therapeutic technique.
Mindfulness is the practice of being aware in every possible moment, while keeping a non-judgmental outlook and, at the same time, observing your own bodily and emotional responses.
Mindfulness is an ancient art that has been around for as long as humanity itself. It is defined as the art of being present in the mind. An ability to practice mindfulness is reflected in a still, self-contained and highly spiritual person, which may sound simple but is not always simple to achieve.
The opposite of mindful living could be described as mindless living which is, essentially, acting without thought, or drifting from one situation to another without having any depth of mind or awareness of self.
MINDLESS LIVING:
Mindless living has a detrimental effect on our health and well-being. Take a look at the following list and ask yourself honestly how many of these symptoms you see in your own life on a daily basis:
A feeling of lack of control
A reliance on alcohol
An inability to relax and enjoy the moment
Anger
Anxiety
Complaining
Depression
Feeling isolated
Feeling rushed and unable to concentrate
Feeling that you are missing out on something better
Irritation with yourself and others
Losing control of your eating habits
Relying on drugs or prescription medication to get through the day
Sadness
Wanting more or believing that the “grass is greener” elsewhere
Worry
What is mindful mental health?
Mindful mental health refers to the practice of being fully present and aware of your thoughts, feelings, and bodily sensations in the present moment, without judgment. It involves cultivating a non-judgmental and compassionate attitude towards oneself and one's experiences. Mindfulness involves intentionally paying attention to the present moment, rather than dwelling on the past or worrying about the future.
Mindful mental health involves actively observing and acknowledging one's thoughts and emotions, without trying to change or control them. It is about accepting and embracing whatever arises in the present moment, whether it is pleasant, unpleasant, or neutral.
The practice of mindful mental health can help you develop a deeper understanding of yourself and your emotions, which in turn can enhance your mental wellbeing. By becoming more aware of your thoughts and emotions, you can gain insight into the patterns and triggers that contribute to your mental health struggles. This increased self-awareness allows you to respond to challenging situations with greater clarity and compassion.
Mindful mental health can also help you develop a healthier relationship with your thoughts and emotions. Instead of getting caught up in negative or harmful thought patterns, mindfulness allows you to observe your thoughts without getting entangled in them. This can help reduce stress, anxiety, and depression, and promote overall mental resilience.
Incorporating mindful mental health practices into your daily life can be transformative. By being present and fully engaged in each moment, you can cultivate a deeper sense of gratitude and appreciation for life's simple pleasures. Mindfulness can be practiced through formal meditation techniques, as well as through informal practices such as mindful eating, mindful walking, and mindful breathing.
The Mental Health Benefits of a Mindful Life
The art of being mindful is embraced by many professional organizations as the first step to regaining control over the mind and rectifying those damaging negative thoughts.
Mindful living will help you to become a better version of yourself and as we look at the practice in depth you will understand how. Practicing mindfulness can have a multitude of benefits for your mental health. Research has shown that regularly engaging in mindfulness exercises can reduce symptoms of anxiety and depression, as well as enhance overall psychological well-being. When we are mindful, we are able to observe our thoughts and emotions without judgment, allowing us to detach from negative thought patterns and reframe our perspective.
One of the key benefits of practicing mindfulness is stress reduction. By focusing on the present moment and becoming aware of our physical and emotional sensations, we can alleviate the physiological symptoms of stress and create a sense of calm and relaxation. This can lead to improved sleep, increased resilience, and better overall emotional regulation.
MINDFULNESS EVIDENCES:
Mindfulness meditation has been shown to affect how the brain works and even its structure. People undertaking mindfulness training have shown increased activity in the area of the brain associated with positive emotion – the pre-frontal cortex – which is generally less active in people who are depressed.
Researchers have also found that areas of the brain linked to emotional regulation are larger in people who have meditated regularly for five years.
MINDFULNESS HISTORY:
The history of mindfulness is likely to go back further than is documented. Associated with Buddhist living, yoga, meditation and other ancient Eastern practices, the art of mindful living is now becoming more popular in the West as people realize its potential. The concept of Mindfulness originates from many sources;
However, the practice of Buddhism focuses on a ‘Mindful’ approach and is where the concept of observing one’s thoughts and actions first originates. This doesn’t mean that to practice Mindfulness is to be a Buddhist: it is simply where the original practice comes from.
Buddhism:
In the Hinayana teachings Buddha explains how to attain liberation from suffering for oneself alone, and in the Mahayana teachings he explains how to attain full enlightenment, or Buddhahood, for the sake of others.
In all, Buddha Shakyamuni gave eighty-four thousand teachings. His intention in founding Buddhism was to lead living beings to permanent liberation from suffering. Motivated by love and compassion his aim was to help living beings find lasting peace or nirvana.
BUDDHAS 8-FOLD PATH:
Buddhism follows something called the ‘Eightfold Path’
Yoga
Yoga, another practice which focuses on mindfulness, has a vague history. Yoga is believed to have begun in the spiritual Indus-Sarasvati civilisation in Northern India. It became popular in Western communities in the early 1900s and there are many different practice types.
The less modern, slower yoga practices, such as Yin, Hatha and Iyengar yoga, all focus on the mind with long-held positions and meditative properties.
Modern yoga is quicker and focuses more on the body, often on weight loss and can at times leave the mind frazzled, thus working against mindfulness as opposed to with it.
Meditation
Meditation and mindfulness are intricately linked. The history of meditation goes much further back than other areas of mindfulness.
Over thousands of years, meditation evolved into a structured practice with Indian scriptures called “tantras” discussing meditation techniques from 5,000 years ago.
Meditation spread to Western society thousands of years later, increasing in popularity in the mid-20th century. In the 1960s and 1970s, many professors and researchers began testing the effects of meditation and learned about its multitude of benefits, from promoting relaxation, building internal energy, developing compassion and increasing patience, generosity and forgiveness.
ENERGY INFLUENCE
In order to thrive, we must be mindful of where we expend our energy. Our energy is capable of being influenced by external factors leading to conditions such as Seasonal Affective Disorder - or SAD - a condition that can have a seriously detrimental effect on our health.
Seasonal Affective Disorder
The effects of SAD can be extremely debilitating and, although the reasons for this seasonal depression are not actually known, it is believed to be linked to a lack of light entering through the retina. This lack of light then disrupts the natural routes of chemicals within the brain.
Low melatonin levels: There are several brain chemicals involved in SAD, of which the main one is serotonin. Sufferers with depression have been found to have lower levels of serotonin, particularly in winter. It is thought that the brain’s system for releasing and absorbing serotonin to regulate moods might not work properly in people with SAD.
High melatonin levels: When dark, the pineal gland in the brain produces the hormone melatonin which helps us sleep. When it becomes light again, it stops producing melatonin and we wake up. It has been found that people with SAD produce much higher melatonin levels in winter than other people. This is also what happens to animals when they hibernate.
PHYSIOLOGY OF MINDFUL LIVING: What the Studies Show
University of New Mexico researchers found that participation in a Mindfulness-Based Stress Reduction course decreased anxiety and binge eating.
Office workers who practiced MBSR for twenty minutes a day reported an average 11% reduction in perceived stress.
Eight weeks of MBSR resulted in an improvement in the immune profiles of people with breast or prostate cancer, which corresponded with decreased depressive symptoms.
A prison offering Vipassana meditation training for inmates found that those who completed the course showed lower levels of drug use, greater optimism, and better self-control, which could reduce recidivism.
Fifth-grade girls who did a ten-week program of yoga and other mindfulness practices were more satisfied with their bodies and less preoccupied with weight.
A mix of cancer patients who tried MBSR showed significant improvement in mood and reduced stress. These results were maintained at a check-up six months later.
The likelihood of recurrence for patients who had experienced three or more bouts of depression was reduced by half through Mindfulness-Based Cognitive Therapy, an offshoot of MBSR.
After fifteen weeks of practicing MBSR, counselling students reported improved physical and emotional well-being and a positive effect on their counselling skills and therapeutic relationships.
Techniques for cultivating mindfulness in daily life
Incorporating mindfulness into your daily life doesn't have to be complicated or time-consuming. Here are some simple techniques you can try to cultivate mindfulness in your everyday activities:
1.Mindful Breathing: Take a few moments each day to focus on your breath. Close your eyes and pay attention to the sensation of your breath entering and leaving your body. Notice the rise and fall of your chest or the feeling of the air passing through your nostrils. This simple act of bringing your awareness to your breath can help you center yourself and become more present in the moment.
2.Mindful Eating: Instead of rushing through your meals, try to bring mindfulness to your eating habits. Take the time to savor each bite, noticing the flavors, textures, and smells. Pay attention to the sensations in your body as you eat. This practice can help you cultivate a healthier relationship with food and bring more enjoyment to your meals.
3.Mindful Walking: Turn your daily walks into a mindfulness practice. As you walk, bring your attention to the sensations in your body – the feeling of your feet hitting the ground, the movement of your muscles, and the sounds and sights around you. Engage your senses fully and be present in the experience of walking.
4.Mindful Technology Use: In today's digital age, it's important to be mindful of our technology use. Take regular breaks from screens and notice how your body feels when you're using technology. Set boundaries for yourself and create designated "tech-free" times or spaces. By being intentional about your technology use, you can reduce distractions and enhance your ability to be present in the moment.
Remember, cultivating mindfulness is a practice that takes time and consistency. Start with small steps and gradually incorporate these techniques into your daily routine. With patience and persistence, you can develop a more mindful approach to life and experience the numerous benefits it can bring to your mental health.
What is Spirituality?
Spirituality means different things to different people. It can be:
Their religion or faith
Meaning and direction in their life, sometimes described as their ‘journey’
A way of understanding the world and their place in the world
Belief in a higher being or a force greater than any individual
A core part of their identity and essential humanity
A feeling of belonging or connectedness
A quest for wholeness, hope or harmony
A sense that there is more to life than material things
Can Spirituality Protect Mental Health?
Spirituality can help people maintain good mental health. It can help them cope with everyday stress and can keep them grounded. Tolerant and inclusive spiritual communities can provide valuable support and friendship.
Can Spirituality Help People with Mental Health Problems?
Spirituality can help people deal with mental distress or mental illness. Spirituality can bring a feeling of being connected to something bigger than yourself and it can provide a way of coping in addition to your own mental resilience. It can help people make sense of what they are experiencing.
Spirituality is often seen as broader than religion. Some spiritual beliefs are particular to an individual, whereas the beliefs attached to a religion are shared by large groups of people who follow established teaching.
PHYSICAL HEALTH
Food
One of the most overlooked factors of mental health problems is diet. The highly commercial, highly processed fats and sugars that we eat today cause many problems in mood, physical health and mental health. The link between diet and mental health is undeniable.
Depression: Depression has been linked with a lack of omega-3 fatty acids, which are found in oily fish such as salmon and mackerel.
Schizophrenia: Schizophrenia is a long-term neurological disease that affects a person's perception of reality, and can cause inappropriate thoughts, actions and feelings. According to one study, a diet high in sugar and saturated fat, and low in unsaturated fat can be detrimental to the outcome of schizophrenia.
Alzheimer's: Alzheimer's is a degenerative age-related condition that severely impairs memory. A number of studies have shown that eating lots of vegetables can help to protect against the development of Alzheimer’s.
ADHD: ADHD, or attention deficit hyperactivity disorder, is a behavioural disorder that most commonly affects young boys. Research has shown that children with ADHD tend to be low in fatty acids and iron.
Common misconceptions about mindfulness and mental health
Misconceptions about mindfulness and mental health are common, and they can prevent individuals from fully embracing the benefits of mindfulness. It's important to dispel these misconceptions and understand the truth behind mindfulness and its relationship to mental health.
One common misconception is that mindfulness is about emptying the mind or stopping thoughts altogether. However, this is not the case. Mindfulness is not about trying to control or suppress thoughts. Instead, it is about observing thoughts and emotions without judgment and allowing them to come and go naturally.
Another misconception is that mindfulness is only for those who are already calm and relaxed. In reality, mindfulness can be beneficial for individuals experiencing anxiety, stress, or depression. It can provide a sense of grounding and help individuals develop coping mechanisms to navigate challenging emotions.
Some people also believe that mindfulness is a religious or spiritual practice. While mindfulness has roots in Buddhism, it is a secular practice that can be beneficial to anyone, regardless of their religious or spiritual beliefs.
Additionally, there is a misconception that mindfulness is time-consuming or requires sitting in meditation for long periods. While formal meditation is one way to cultivate mindfulness, it can also be integrated into daily activities and moments throughout the day. Mindfulness is about being present in the moment, and it can be practiced in as little as a few minutes each day.
Overall, understanding these common misconceptions can help individuals approach mindfulness with an open mind and fully embrace its potential benefits for mental health.
Conclusion:
Mindfulness is a powerful tool that can help us navigate our mental health. By practicing mindfulness, we can develop a greater sense of self-awareness, emotional regulation, and well-being. By incorporating mindfulness into our daily lives, we can learn to manage stress, anxiety, and other mental health challenges, and live a more balanced and fulfilling life.
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