Mindfulness Works (If You Work At It!)

Mindfulness Works (If You Work At It!)

In the clinical world, mindfulness is frequently recommended for its minimal side effects and its proven ability to lower levels of depression, anxiety, and general stress. However, the suggestion of mindfulness is often perceived as time consuming, boring, or downright impossible. If the idea of ‘being mindful’ feels like just one more thing you don’t have time for, rest assured, you aren’t alone.

Many of the people I see in my therapy practice struggle to bridge the gap between knowing mindfulness could be good for them and actually doing it amidst the chaos of daily life. We’ve been told that “mindfulness” is about ‘zen’ and silence, but the reality is so much more practical. Mindfulness is an active tool, not a quiet state of mind. Think of it as the ‘work’ that actually makes our other work easier, and rest assured, it can occur in both big and small ways.

We often treat mindfulness like a software update, as if it happens in the background while we do other things. But a 2023 meta-analysis published in Frontiers in Psychology suggests it’s better for you and will be more effective if you treat it more like a workout. The researchers found that mindfulness significantly reduces stress and anxiety, but its effectiveness is tied to both the ‘how’ and the ‘how long.’ While ‘how long’ may sound intimidating, it doesn’t necessarily mean a single, marathon meditation session. In a clinical sense, effectiveness is often about cumulative consistency, or the total amount of time you spend in an active state of awareness throughout your day. The main idea is that mindfulness cannot be a passive state of mind; it must be an active intervention. Just as you wouldn’t expect to build muscle by simply thinking about the gym, we can’t expect mental resilience to grow without active engagement.

A common barrier for people is the idea that mindfulness requires sitting on a cushion in silence for 30 minutes. The CMHA brochure entitled “Mindfulness” provides “Everyday Mindfulness” examples that fit perfectly into a busy workday. For example, if you don’t have time for a 10-minute meditation before the day starts, consider putting your phone away during your lunch break to focus solely on the tastes, textures, and smells of your lunch. You can try paying attention to the sensation of your feet hitting the floor as you walk to a meeting. You could also give yourself one minute between emails to sit quietly and notice your breath. These moments matter, and consistency can make a big difference.

In my practice, I often recommend that clients find their own “mindful anchors.” These anchors can be any small, repetitive behaviour that you engage in regularly (such as opening a door, putting on your seat belt, or touching a light switch). The trick is that when you engage in these behaviours, you turn them into a mindfulness exercise. When you put on your seat belt, you commit to taking one big, long breath, focusing on your exhale being slightly longer than your inhale. You will be amazed how easy mindfulness becomes when you associate it with something you’re already doing anyways!

The goal isn’t to add another ‘to-do’ to your overflowing plate; it’s to change the way that you experience the things you’re already doing. By turning everyday habits into mindful anchors, you take the power back from your body’s stress response. Remember, mindfulness is a practice, not a destination. Start small, stay active in your efforts, and watch how those tiny shifts in your day begin to make the heavy lifting of life feel just a little bit lighter. I encourage you to choose one ‘anchor’ today. Whether it’s a light switch or a seatbelt, let that moment be your active commitment to your own well-being. By turning your daily routine into a series of mindful anchors, you aren’t just ‘getting through’ your day, but you’re actively practicing the skills that help you thrive within it.

References
Mindfulness. CMHA National. (2021, August 13). https://cmha.ca/brochure/mindfulness/
Zuo, X., Tang, Y., Chen, Y., & Zhou, Z. (2023). The efficacy of mindfulness-based interventions on mental health among university students: A systematic review and meta-analysis. Frontiers in Public Health, 11. https://doi.org/10.3389/fpubh.2023.1259250

 

Blog Post By: Alicia Totten, Registered Social Worker with Wildflowers Therapy