Tag: mental health

Brain Dump Exercise – Declutter Your Mind!

Brain Dump Exercise – Declutter Your Mind!

Today I will be discussing what a brain dump exercise is and the benefits of this practice. I don’t know about you, but I used to often have so many thoughts running through my head at once, it would be overwhelming. I would end up…

Box Breathing Exercise – For Stress & Anxiety Relief!

Box Breathing Exercise – For Stress & Anxiety Relief!

Today I will be talking you through the box breathing exercise for stress and anxiety relief. What do yoga teachers, meditation leaders, mindfulness practitioners, Navy SEALs, firefighters, paramedics, and elite athletes all have in common? Take a moment to think about the relaxed state many…

5 4 3 2 1 Grounding Exercise – For Anxiety & Stress!

5 4 3 2 1 Grounding Exercise – For Anxiety & Stress!

Today I will talking about one of my favourite grounding techniques, the 5 4 3 2 1 grounding exercise. Stress and anxiety have skyrocketed in recent years — in kids and adults. It’s crucial we discover strategies to cope, to become more resilient, and manage these uncomfortable feelings.

This five-step 54321 grounding exercise is favoured by many therapists and will help you (and your kids) during periods of stress, anxiety, or even when you just need to slow down and take a break. Below, I will walk you through specific instructions to complete this simple but extremely effective 54321 grounding exercise. I hope you find this guide beneficial.

Disclaimer: I am not in any way a certified therapist, therefore all the advice is given from my own experience and should not be taken as medical advice. 

 

 

What is grounding?

Grounding as a coping skill has been around for some time. The purpose of grounding is to divert focus from something distressing to something more pleasant by being mindful. By shifting focus to something in the environment, we can better control what we experience. To do so, we concentrate on using the information our five senses provide.

For example, if I were anxious over something, and could not stop thinking about it, I would look around and focus on something I see, to begin distracting myself from my anxiety.

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After performing a grounding exercise, you will be able to shift your focus away from your anxiety by becoming more aware of what is around you. Grounding is a series of exercises designed to use all your senses. For each sense, you note what your senses are telling you. To begin, we will focus on sight.

 

5 4 3 2 1 Grounding Exercise for kids

Below is an excellent video aimed at children, it’s only 5-minutes long, and definitely worth a watch.


5 4 3 2 1 Grounding Exercise – For Anxiety & Stress!

Before you begin the 54321 grounding exercise, you need to take deep, slow, and long breaths as your first priority. This will achieve a calm state of mind before proceeding to the following steps:

 

5. SEE

Acknowledge five things that you can see around you. Options can range from a pen or stapler at your office, to a bird or tree while you’re out at the local park. If you’re at home, you can look at a family photo on the wall or a glass of water on the kitchen counter. You can pick between big and small items to keep your options open.

 

4. TOUCH

Acknowledge four things that you can touch around you. You can start with your hair, hands, elbows, and other parts of your body if you’re short on time. The ground beneath your feet, whether it’s the floor of your bedroom or the office at work, also helps. Pillows, desks, phones, and keyboards can fit this step.

 

3. HEAR

Acknowledge three things you can hear around you. Instead of listening to your own thoughts or sounds from your body like your stomach growling, focus on external noises. Examples include someone driving a car nearby, a clock ticking, or a dog barking. If you’re at work, you can listen to typing and the steps of people walking by your desk.

 

2. SMELL

Acknowledge two things around you that you can smell. This step may be a challenge compared to the others, so it’s best to go to a place with more sources of scent if you don’t smell anything wherever you are at the moment. The outdoors has plenty of options for smells, and the soap in bathrooms also helps. Your furniture can provide pleasant smells for this step when you’re home.

 

1. TASTE

Acknowledge one thing around you that you can taste. It doesn’t necessarily have to be food, as toothpaste and minty floss you use in the morning or at night are easy sources. You can also go with the oatmeal you have for breakfast, the sandwich and crisps you have for lunch, or the pasta you have for dinner. Coffee, tea, and other drinks you have to get through the day also work. End this exercise with a long, deep breath.


 5 4 3 2 1 Grounding Exercise – Final thoughts

With these steps, you will be able to get the most out of the moment. Focusing on your senses will help you be more mindful, which will then help you accomplish your tasks and experience success. As a result, you can defeat your anxiety and feel in control of your life. Put this technique into practice to so that you can improve your health and make those big days fun!

I would love to hear your thoughts on what you are doing to change your life in the coming days and years!. If you have any questions please reach out to me via adam@adam-lawrence.org. I would love to hear from you!

4 7 8 Breathing Method – Ultimate Guide!

4 7 8 Breathing Method – Ultimate Guide!

If you’ve ever found yourself in a moment where your stress is through the roof and you struggle to calm down quickly, or you’re fighting against another sleepless night, this breathing technique is for you. The 4-7-8 breathing method, focuses on the three parts of…

40 Journal Prompts for Mental Health – Ultimate Guide!

40 Journal Prompts for Mental Health – Ultimate Guide!

Have you been feeling stressed and overwhelmed lately? When was the last time you did a mental health check-in? Mental illness is a silent killer. Depression, anxiety, OCD, panic attacks, eating disorders and other mental illnesses can be crippling. Whether diagnosed or not, we all…

Overcoming Morning Anxiety – What Helped Me!

Overcoming Morning Anxiety – What Helped Me!

Today I will be sharing tips and habits for overcoming morning anxiety.

Do you struggle with morning anxiety? Are the first thoughts that enter your mind so negative and so dreadful that you regret waking up in the first place?

Morning anxiety is very REAL, I would suffer from this terrible illness on a day-to-day basis. If you suffer from panic attacks, dreadful morning fear, and of course depression, this post will come to your aid.

Of course, if you really need help and feel very depressed – please seek the help of a doctor over anything else that you read today. 

But if you do feel like you can combat this yourself or if mornings aren’t your thing, then this is your post. Let’s help you wake up to pleasant and peaceful thoughts each morning with some effective and positive habits that helped me when overcoming morning anxiety.

Disclaimer: I am not in any way a certified therapist/counsellor so all the advice is given from my own experience and should not be taken as medical advice. 

 

 

What is morning anxiety?

According to Calm Clinic, “most people define (morning anxiety) as anxiety either immediately after waking up or anxiety that tends to build over the first hour or so upon awakening.”

As far as symptoms go, everyone experiences anxiety differently, but here are just a few signs of morning anxiety listed by Healthy Place:

  • Rapid heartbeat
  • Feeling weak, faint, or dizzy
  • Tingling or numbness in the hands and fingers
  • Fatigue
  • Insomnia
  • Chest pains
  • Breathing difficulties
  • Feeling a loss of control
  • Trembling

Morning anxiety is caused by many different factors. For example, we produce higher levels of cortisol– which is a stress hormone — in the mornings. Aside from an increase in cortisol levels, Health Line adds that things like environmental factors and low blood sugar can contribute to morning anxiety. Although waking up with these symptoms is devastating, there are steps you can take to relieve morning anxiety and still have a good day.

Here are some tips I have put together that have helped me overcome morning anxiety.

 

Overcoming Morning Anxiety – What Helped Me!

 

Don’t go to bed late the night before

Before we get started, there’s one mistake you cannot afford to make. This morning mistake will screw up your entire day. Go to bed early the night before! Sleep is not only for the weak. It’s the best way to stay strong all day.

Are all-nighters worth bragging about? Maybe they’re fine once in a while when they can’t be avoided but otherwise – staying up late constantly isn’t a sign of working hard; it’s working too much, working inefficiently and mismanaging your time.

I use to be one of those people who stayed up to the early hours of the morning, then wake up like and zombie and head off to work feeling like I had just been dug up. Not anymore though!

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Without enough sleep, you’ll start the day with a mind that’s not 100% energised – no matter how many times you give yourself a good slap on the face. The worst part? Imagine your brain failing in the departments of common sense and alertness.

Around 16 million Brits experience side effects of sleep deprivation every night! And studies suggest they can range from less obvious stuff – like a lack of focus or attention – to crying over small things, or a lower reaction time while driving or pouring coffee!

Speaking of coffee – don’t rely on it to overcome sleep deprivation. I enjoy my morning coffee as much as the next person. But I also know caffeine has its limitations. The National Sleep Foundation recommends 7-8 hours of sleep (or 9 if possible) for the average adult. I have about 6/7, which suits me fine.

 

 

Wake Up Early

One of the reasons you may feel anxious in the morning is because you feel rushed. Waking up earlier is a great way to get ready at a slower, more peaceful pace. When you wake up earlier, you have more time to focus on things like self-care (which will be a part of your morning routine for anxiety relief).

If you are rushing around and then flying out of the door every morning, start waking up between 5:00am – 6:30am depending on when you have to leave. You want to wake up a couple of hours before you need to be somewhere. And, remember, start small and build up

 

Build an effective routine

Effective coping mechanisms significantly prevent anxiety from taking over one’s life. However, building a morning routine and adaptive ways to cope with anxiety takes time. Once a suitable routine as per a person’s liking has been found, he or she is advised to stick to it to reduce anxiety in the morning.

Although it would be hard to enforce such a stringent routine in the beginning, adhering to it would provide stability and consistency in the person’s life.

 

 

Exercise

Exercise is one of those habits that everyone talks about. It makes you roll your eyes when you hear or read about it. Like what else is new? Exercise is good for you.

To me, exercise is a very important habit physically and mentally. I especially notice how much it impacts my life when I don’t do it. I become stressed, I’m also reactive and it shows in my relationships, in my work and in the decisions I make.

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I can’t seem to stay clear and objective when I don’t do it. Plus, I just feel tired and ache all the time. So, I try to make exercise a part of my day whether it would be by walking for at least an hour, going to the gym, stretching, running or doing an at home workout. It has become a part of my life and it fits naturally. If it’s still not a part of your daily routine, just try it.

 

Practice letting go

If you wake up thinking of every single “what if” or worst-case scenario, you might be experiencing anticipatory anxiety. Essentially, it’s when the uncertainty about a possible future event gets in the way of your functioning.

For example, if you have a presentation at work, you might worry you’ll forget your talking points or that the file will somehow get deleted, leading to excessive worrying. These anxious thought loops stem from a desire to feel in control over what may or may not happen.

But the more you try to manage the outcomes, the more anxious you’ll feel. Letting feelings of anxiety go isn’t easy, but there are a few things you can do to detach from the “what ifs”:

  • Challenge negative thoughts: When you find yourself thinking about a worst-case outcome, counter the thought with a positive or best-case outcome to neutralize your thinking.
  • Focus on what you can control rather than what you cannot: Identifying which of your stressors you have power over (like quitting a job you hate) versus what you cannot control (like the way someone else feels) can help streamline your attention in the right places.
  • Be kind to yourself: Recognise that it’s OK to make mistakes. Rather than focusing on what’s missing or what you don’t have, practice gratitude for all that is and all that you do have.

 

 

Build a mindful morning routine

Your morning routine doesn’t need to involve waking up at 5 a.m. and reciting empowering mantras (but if it does, that’s OK, too). A good morning routine is about making space for yourself to get ready for the day.

It’s important to build a mindful morning routine that works for you. Some suggestions you can try include:

  • Journaling: Writing down your thoughts and feelings in a journal can be an effective way to cope with worry, self-doubt, and negativity. It offers a way to examine sources of stress, as well as express deeper thoughts. Try setting a timer for 10–15 minutes and allow yourself to see what flows to the page.
  • Deep breathing: Slowing down your breathing brings the body into a state of relaxation. The 4-7-8 breathing technique is a popular method to soothe your nerves. It involves inhaling for 4 seconds, holding your breath for 7 seconds, and exhaling for 8 seconds. Try a few cycles of this before getting out of bed or whenever you notice your anxiety is at its highest.
  • Visualisation: Visualisation is a technique using mental imagery to achieve a relaxed state of mind. For instance, you can try to picture a calm morning on the beach with the waves washing over your toes to start your day in a relaxed place.

 

 

Mindfulness meditation

Mindfulness meditation is practiced by focusing the mind on the present and keeping your thoughts from wandering into the past and future. It focuses on breath awareness to draw attention to your body, open up your senses and anchor you into the present and your immediate surroundings.

OVERCOMING-MORNING-ANXIETY

  • Sit comfortably with your upper body straight but do not stiffen.
  • Relax and pay attention to what every part of your body is doing like how your legs are positioned and where your arms lay.
  • You may close your eyes if you need help getting more focused and relaxed, but it’s not necessary.
  • Gently inhale and exhale, getting into the rhythm of your breath noticing how each part of your body reacts and what you’re currently feeling.
  • Open your eyes and with a soft gaze, notice your surroundings using your senses, without all

By implementing Mindfulness meditation into your morning, it will help calm down your mind. The more you practice, the more enjoyable it becomes and more benefits you see.

 

 

Conscious breathing

There’s no need to wait until stress rises to use breathing methods for well-being. You experience balance and harmony when your breaths are of equal length and depth.

As inhaling and exhaling uniformly are the natural response to inner peace, your brain thinks you are relaxed even when you breathe this way intentionally. Take deep, even breaths throughout the day to preserve well-being.

 

 

Eat a healthy breakfast

Since you are not rushing, you are now able to sit down and eat a healthy nutritious breakfast. Eating a healthy breakfast as part of your morning routine before work will help you to be more productive.

OVERCOMING-MORNING-ANXIETY

Moreover, the breakfast will provide the energy needed to fuel your brain. Additionally, eating breakfast will keep you full for longer, eliminating the need for you to consume high and empty calories which will harm your body. Furthermore, while sitting down to eat your breakfast you can read a few pages of a positive mental attitude book or any other self-development book.

 

Set goals

Goals tend to add structure to our daysHaving structure and routine may help anxiety. What are three things you want to accomplish today? Start off by making them simple, such as eating fruit with breakfast.

The more you set goals for yourself, the more they become ingrained into your habits. I find that having a simple fitness goal every day is super beneficial.

I recommend trying a 30-day squat or crunch challenge. You can find loads of them Pinterest. Always ensure you are present while working towards your goals.

 

Take a short walk

Before or after your shower, your choice, take a short walk. I prefer to go after my shower because the shower wakes me up, while the walk gets me pumped for the day. Others may prefer to take a shower after the walk. First of all, we all need exercise on a daily basis. Without it, we are way more prone to anxiety and depression.

OVERCOMING-MORNING-ANXIETY

So, instead of going to the gym after your day is over, start your day with a little exercise. A 30-minute walk is a great way to get out of the house, enjoy nature, and get your blood pumping. Not only does it do the body well, but it improves your mood as well.

 

Switch up your attitude

Going to bed worrying that tomorrow will be another day of worrying and upset doesn’t resolve the issue what so ever – it will snowball into a huge problem that wasn’t there in the first place. It’s time to switch up your attitude. Go to bed expecting to be upset in the morning, and tell yourself it will probably be there regardless of whether you worry or not.

Tell yourself that when you wake up and the anxiety hits, that it’s ok to feel worried, nervous, shaken. It’s not a big deal, you can handle it. You can do whatever you need to do, you can get through today. Believe in you.

 

Make reminders

It’s easier said than done, isn’t it? It’s easy to say: “tomorrow I will be positive”. Because sometimes, just sometimes, you will wake up and think: “I just don’t have the energy to do that today”. And that is when you’re most vulnerable to anxiety taking over your entire day.

So, whether it’s writing on a sticky note or leaving a reminder on your phone, have a backup option to help you out when you need that extra bit of encouragement and positivity in the morning. A gentle reminder that reads something as simple as “you can do this” can make all the difference.

 

Journal and express gratitude

It’s always great to start the day with gratitude.  This will help you start the day with a positive attitude. Journaling has been shown to help manage anxiety, reduce stress, and cope with depression.

OVERCOMING-MORNING-ANXIETY

A great place to start is to write down three things you are grateful for, three things you hope to accomplish that day, and three things you were able to accomplish the day before. Purchase a book, research it on YouTube. The Mindfulness practice is life changing when used consistently and persistently!

 

 

Your surroundings

Imagine finally drifting off into a peaceful sleep in a dark room and cosy bed, to be woken up by a pounding alarm and harsh bright lights and the chill of getting out of bed. Environmental aggravations like these can soon welcome you to your worst day ever.

It’s vital to infuse positive energy into your home to wake up peacefully and ensure the best possible start to your day. Minimise your chances of anxiety by making your surroundings more peaceful.

Small alterations such as a soothing alarm clock instead of an ear-splitting cuckoo noise, having slippers and a comfy dressing gown to slip into in the morning. This way you don’t have to bear the freezing cold mornings, also try a dimmer switch on your bedside lamp instead of blinding spotlights.

 

Drink more water

A simple yet vital daily requirement, drinking water. This not only hydrates you but improves your bodily functions, preventing headaches, washes out toxins from the body, and helps with weight loss.

Drinking water can solve other problems such as clearing skin issues and providing mental clarity. One way to drink more water is to keep a water bottle with you at all times so you can hydrate yourself throughout the day. I personally like to drink room temperature and hot water; this helps with digestion.

 

Don’t check your phone immediately

In an ideal world, your day shouldn’t begin with the phone. Reading about stressful news events before your day even begins compounds anxiety. Be mindful of what media you ingest, especially in the morning. I recommend trying to keep your mind blank and your thoughts your own for the first hour of the day.

 

Overcoming morning anxiety – Final thoughts

Morning anxiety can be beaten. It’s nothing more than an extension of what’s going on in your life and what kind of lifestyle you lead. If it happens consistently without any apparent reason, you should definitely talk to a medical professional. Otherwise, a few changes to your lifestyle and better self-care can help you overcome morning anxiety easily.

I would love to hear what tips you have to combat morning anxiety – please share them below!

I would love to hear your thoughts on what you are doing to change your life in the coming days and years! If you have any questions please reach out to me via adam@adam-lawrence.org. I would love to hear from you!

 

 

IF YOU FOUND THIS POST USEFUL, THEN PLEASE SAVE THIS PIN BELOW TO YOUR PINTEREST MENTAL HEALTH BOARD OR SOMETHING SIMILAR FOR LATER – THANK YOU!

OVERCOMING-MORNING-ANXIETY

10 Natural Grounding Techniques for Anxiety – Ultimate Guide!

10 Natural Grounding Techniques for Anxiety – Ultimate Guide!

Today I will be sharing with you 10 natural grounding exercises for anxiety. Grounding exercises are a way to stabilise strong emotions during stress, anxiety or trauma. Grounding is achieved by redirecting your attention away from what is causing your stress back to something more…

12 Ways to Calm Your Mind – Ultimate Guide!

12 Ways to Calm Your Mind – Ultimate Guide!

Today I will be sharing with you 12 ways to calm your mind. It’s important to look after our mental wellbeing, particularly whilst we find ourselves spending more and more time at home. There are plenty of things that we can do to help us…

Meditation Benefits for Mental Health – Ultimate Guide!

Meditation Benefits for Mental Health – Ultimate Guide!

Today I will be discussing meditation benefits for mental health.

Most people are aware of the need to do physical exercises to stay healthy and fit, but many fitness freaks are not too clued up when it comes to exercising their mind.

Like any muscle in the body, the more you train your mind, the stronger it becomes. You cannot touch or see mental health, but you can certainly feel it – it’s silent killer, and is massively on the rise due to the global pandemic.

Meditation is an age-old practice of controlling your mind and thoughts. When practiced regular, it does wonders for mental health.

It is a method of gaining insight into one’s own mind and inner self. When practiced regular it will quiet your mind, expand your awareness and open doors of improvement beyond your imagination.

Meditation has tremendous mental health benefits that manifest themselves in higher efficiency, happiness, and wellbeing.

What is meditation?

So, let’s start with the basics and explore what meditation actually is and what it involves.

Meditation is a practice in which a person aims to focus their attention and slow down or stop racing thoughts to achieve emotional calmness and mental clarity. It is considered a type of mind-body complementary medicine and can produce a deep state of relaxation and a tranquil mind (Mayo Clinic, 2020).

Many people think it’s about completely clearing the mind of all thought but it’s more about bringing non-judgmental awareness to one’s present state. Meditation has been practiced for thousands of years and has its roots in various religious traditions.

Meditation-Benefits-for-Mental-Health

While meditation is still firmly connected to spirituality, many people now practice it independently of any religious beliefs. There are many different types of meditation including Mantra Meditation, Visualisation Meditation and Mindfulness Meditation which is probably the most widely recognised.

Meditation practices generally involve deep breathing, focused attention, noticing sensations in the body, and sitting or lying in a comfortable position. There is often a set amount of time for the practice and it is usually done in a quiet space, though not always.

Top tip:

The below are excellent books on meditation that I couldn’t recommend enough:

 

 

 

Different types of meditation

Understand the types of meditation and build your practice around forms of meditation that appeal to you. Common elements of meditation include: relaxed breathing, a comfortable sitting position, a quiet location, and focused attention – all the forms below can be guided or unguided.

Guided meditation involves following a verbal prompt that guides you through various actions throughout your meditation, whereas unguided meditation consists of sitting or lying in silence and utilising the components of meditation to meditate on your own.

I recommend starting with guided meditation to familiarise yourself with the practice. There are plenty of great guided meditations on YouTube and Spotify. Or try an app, like HeadsSpace or Calm.

There are many ways to meditate, here’s an overview of a few popular ones:

 

Mindfulness meditation

Has existed for thousands of years and has its roots in Hindu and Buddhist teachings. The main objective of mindfulness is to relax and calm your mind by focusing on the present moment. To do a basic mindfulness meditation:

    • 1. Find a quiet and comfortable spot to sit down, and then close your eyes.
    • 2. Focus on your breathing, slowly inhaling and exhaling all the way.
    • 3. If your mind begins to wander, notice this without judgement, and simply refocus your attention on your breathing.
    • 4. Repeat this process for the allotted time (eg. five minutes). As you improve in your practice, you will sharpen your ability to quiet your mind and take control of your thoughts when they wander off.

 

Mantra Meditation

    • In this form of meditation, people choose a word or phrase to focus on and repeat as they meditate. It is a good option for people who struggle with silence or focusing solely on their breath. The classic mantra used in Mantra meditation is “Om,” which is a sacred spiritual symbol in Indian religions, and “at peace” or “calm” are popular choices in English. However, you can choose any sound, word, or phrase you connect with to be your mantra.

 

Metta meditation

    • Metta meditation is a traditional Buddhist practice that aims to promote kindness and compassion for all living beings. A meta-analysis concluded that it can enhance positive emotions in daily life, and may even be able to reduce the perception of physical pain. To practice Metta meditation, pick a phrase that promotes kindness such as “May I be happy and healthy,” and repeat it to yourself as you meditate. Continue repeating this phrase as you think of other people in your life who you would like to send this message to.

 

Visualisation

    • To incorporate visualisation into your practice, focus on a scene that brings you peace, such as a sandy beach or your childhood home. Visualise it in as much detail as possible, utilising all your senses, as you meditate. You may also visualize yourself reaching specific goals, which can improve your sense of motivation.

 

Progressive muscle relaxation

    • Progressive muscle relaxation focuses your attention on your body and areas of tension in order to slowly relax each muscle. To practice, focus on different areas of your body, and pay attention to how they feel. Work your way up from your toes to your head, tensing and relaxing them one muscle group or body part at a time.

 

Movement meditation

    • Movement meditation is great for people who have difficulty sitting still but who want to have a regular meditation practice. It exists in many established forms, including Yoga, Tai Chi, and Qigong, but can also be as simple as a mindful nature walk. Even something like picking up a basketball and repeatedly practicing your shot can be a mediation if you get lost in the focus of it and stop thinking about anything else.

 

Meditation Benefits for Mental Health – Ultimate Guide!

Below is some of the benefits of meditation I discovered when researching, but keep in mind meditation is not the only solution for these health conditions or issues outlined.

Make sure to work with your doctor or healthcare professional to come up with a comprehensive treatment plan of need be.

 

Decreases anxiety and depression

Meditation has powerful anti-anxiety benefits. One of the main reasons people meditate is to help quiet a loud, overactive mind. Meditation allows us a break from racing thoughts that anxiety often brings. A 2013 study suggests that meditation can reduce anxiety by almost 40%.

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According to the NCCIH, there is evidence that meditation can improve the symptoms of anxiety and depression. By practicing mindfulness meditation regularly, you might be better equipped at regulating your emotions and managing the worries or thoughts that contribute to depression or anxiety.

Additionally, Harvard Health Publishing states meditation has been found to change brain regions that are linked to depression.

 

Reduces stress

You might already know that meditation can help reduce stress, but we couldn’t cover this topic without stating it. The practice can leave you feeling calmer and more relaxed.

The Mayo Clinic says that by meditating, you “may clear away the information overload that builds up every day and contributes to your stress.” And because we know that a build-up of stress can lead to burnout, combating stress with meditation might help set you up for a healthier life.

 

Boosts immunity

Regular meditation has been shown to help boost your immune system. Researchers found that meditation increases electrical activity in the left side of the brain – which is responsible for your immune system.

It was also found that those who meditate have higher counts of antibodies in their blood, which helps fight illness.

 

Boosts mood

2019 study found that brief and daily meditation decreased mood disturbance.

Additionally, the study found that short daily meditation practices can have similar behavioural effects as long and intense meditation sessions, which is good news if you’re just starting out with your practice or can only meditate for a couple of moments a day.

 

Helps with sleep

The act of meditation can help you get to sleep faster, according to a 2015 study. Researchers found that participants who practiced mindfulness meditation had less insomnia and fatigue.

mediation

According to Harvard Health Publishing, mindfulness meditation “involves focusing on your breathing and then bringing your mind’s attention to the present without drifting into concerns about the past or future. It helps you break the train of your everyday thoughts to evoke the relaxation response, using whatever technique feels right to you.”

 

Decreases pain

If you suffer from chronic aches, pains, and headaches, meditation could help! Scientists have found a link between mindfulness meditation and pain relief.

While the exact reason behind this still remains somewhat unclear, many health experts recommend regular meditation in addition to medical treatments for chronic pain.

 

Boosts creativity

Want to feel more creative at work? Start meditating! Studies suggest that mindfulness meditation can encourage creative thinking and problem-solving. Meditation also helps us separate our emotions from our work, which helps us think more clearly and develop new ideas. 

 

Lowers blood pressure

While this one is up for a bit of debate, most experts agree that meditation can be a good way to help lower blood pressure in addition to medical treatment, a healthy diet, and exercise. While meditation might not directly cause your blood pressure to lower, the practice helps fight stress and anxiety – which can both be culprits of high blood pressure. 

 

Boosts productivity

Daily meditation can help you perform better at work! Research found that meditation helps increase your focus and attention and improves your ability to multitask. Meditation helps clear our minds and focus on the present moment  – which gives you a huge productivity boost.

 

Improves social wellbeing

Meditation has been shown to help individuals build better relationships. Meditation teaches us how to be more present in the moment, which is extremely helpful for relationships.

One study also found that regular meditation was linked to more laughter, empathy, and socialness.

 

Boosts emotional intelligence

Many of us have troubles understanding our emotions. Mindfulness meditation helps teach us how to be aware of our feelings and emotions and how to process them better. Practicing meditation changes how you think and helps you learn to understand your emotions without having to act upon them.

 

Meditation Benefits for Mental Health – Final thoughts

While meditation isn’t a magic solution for all health issues – when practiced regular, it can definitely help you feel healthier, happier and improve your mental health If you’ve never meditated before, start slow and ease yourself into the practice. Give yourself some love and relaxation, and try meditating today.

I would love to hear your thoughts on what you are doing to change your life in the coming days and years! If you have any questions please reach out to me via adam@adam-lawrence.org. I would love to hear from you!

I really hope you found inspiration in this article.

 

 

 

IF YOU FOUND THIS POST USEFUL, THEN PLEASE SAVE THIS PIN BELOW TO YOUR PINTEREST MEDITATION BOARD OR SOMETHING SIMILAR FOR LATER – THANK YOU!

Meditation-Benefits-for-Mental-Health

3 Amazing Grounding Techniques – For Anxiety, Stress, Panic!

3 Amazing Grounding Techniques – For Anxiety, Stress, Panic!

Today I will be sharing three amazing grounding techniques for calming anxiety, stress, panic and other negative emotions. Grounding techniques are a way to stabilise strong emotions during stress, anxiety or trauma. Grounding is achieved by redirecting your attention away from what is causing your…