Struggling? How about some Mindfulness...

Author: Elora Guirguis

How often do you find yourself sucked up into the past? Or in the hurried blurs of the future? It is often because of this that we struggle mentally and with our general wellbeing.

There is, however, a way to slow down, and appreciate our life: mindfulness.

What is Mindfulness? Mindfulness is when one is fully in the present moment, known as the “now”, without distraction or judgement. Specifically, it is when someone pays attention and is aware of what is taking place, where they are, and what they are doing in the present whilst letting go of the past and the future. It is when you direct all your thoughts to what is happening in the present until invading thoughts cease to be. Importantly, mindfulness is an intentional act - one must aim to be mindful. To focus on what’s happening to you at that very moment and therefore be mindful, one must be aware of their internal thoughts and mindset and external senses (sights, smells, tastes) and sounds with an open-minded attitude and without much question or too much analysis of their thoughts. Mindfulness can be achieved in a number of ways, such as through mindful eating, spending time with friends, visual or guided meditation, or simply reflecting on a moment you are experiencing in the now. It is more readily available when practised, as individuals often get caught up in the struggles of life.

Interestingly enough, the popular Disney movie ‘Lion king’ is a great exemplar of mindfulness, particularly when Simba was in a bad state of mind after the death of his father. After his future friend, Timon, found him constantly dwelling on his past, he taught him the phrase ‘Hakuna Matata’ - which he claims to mean “no worries”. He taught Simba that pondering on the past (and the future) will never do him good and that in order to live life and move on, he must focus on what is happening in the present moment and live out his days free from his mistakes.

WHY and HOW is Mindfulness Effective?

Mindfulness has heaps of benefits! Firstly, mindfulness clears one’s head and trains one to slow down, which is great for the stresses of life, particularly school. As a result of this, those who are mindful will find themselves calmer and better able to process their surroundings in their everyday life. The activity in itself changes ht functioning of the nervous system into a form of “regenerative phase” that relaxes your body and uses less energy so that you can heal, rest and restore, thus enabling your body to cope with stresses. Many mental health disorders are due to obsessions with the past or future - therefore, limiting your thoughts around this and staying present overall puts things into perspective enabling one to enjoy your life more and reduce feelings of hopelessness and anxiety due to such aimless thoughts. According to Healthdirect.gov (2021), being mindful allows you to “focus on and appreciate what you have instead of taking things for granted”. This feeling of gratitude may help you feel renewed and take control of your thoughts and feelings in a positive way instead of reacting to negative thoughts and feelings, overall reducing depression and anxiety. Mindfulness also makes you more appreciative of relationships, enabling you to build on them and thrive, and feel happier as a result. According to (Coholic & Eys, 2016), mindfulness improved emotion regulation, mood, empathy, confidence and coping in children.

How to achieve Mindfulness: Mindful Photography!

A particular activity for Wellbeing is called ‘Snap That’, or in other words ‘MINDFUL PHOTOGRAPHY’. Mindfulness photography is a special meditation practice where the visual world and clear seeing are the focuses. According to (positivepsychology.com, 2021), Mindful photography is “the art of capturing narrative in a single shot, halting and freezing time and, importantly, revealing how we see things.” It is a special meditation practise where you focus on the visual world and change how you see things by capturing a moment in time that remains uncomplicated to feel more present and thus experience mindfulness. Oftentimes, recognising the beauty in life without discussion, condescension or, most importantly rush, can be very therapeutic.

Because one gives all their attention to taking the photo, those using this technique are provided with a temporary and therapeutic distraction from negative thoughts and feelings (and the rest of the world) and develop an appreciation and further insight for/in the world around them. This ultimate attention to taking and analysing the photo, in turn, enables users to experience minimal to no thoughts of anything that had gone on in the past nor any worries or anxieties about the future whilst becoming fully immersed in what they are doing. Mindfulness through photography aids you in becoming more consciously aware of where you are, what you’re doing and the happenings around you in the here and now as photography is generally about capturing the moment whilst in total or general immersion.

As mentioned earlier, having the ability to stay in the present moment slows your heartbeat, which provides a calming effect during times of stress or anxiety, enabling concerns about the past or present to dissipate, and hence improving wellbeing. Furthermore, it unfurls cloudy thoughts and enables one to free themselves from negative thoughts and emotions, therefore also supporting and enhancing their wellbeing. In particular, having the ability to slow down and focus on our relationship with the environment and changing state of the subject positioned in front of the lens enables those who practise the action to feel lighter, calmer, and connected to themselves, as well as to have greater concentration and coping mechanisms during inevitable harder times. As mentioned earlier, this thereby enables one’s wellbeing to prosper and thrive as they persevere through life’s challenges.

Evidence-based research that this DOES help with wellbeing.

Mindful Photography for Greif

By the leading thinker: Jessica Thomas, PhD, LMFThy

Location: Unkown, though in some a Participants involved: In this fascinating study and dissertation research, Jessica Thomas (2016) aimed to explore the value of introducing mindful photography into the lives of end-of-life caregivers and those in grief.

To do this, Jessica developed a method where she consistently conducted research and observations on using mindful photography with anticipatory grief where she got people in grief to explore the process of creating images as a way to ground themselves in the actual moment (achieve mindfulness). It was a simple method with no numbers. The focus was clear seeing and personal resonance.

From this study, it was found that because the practice of mindful photography involved the act of receiving, letting go, and learning to wait, self-evaluation, and accepting whatever comes, good or bad, it invites a deeper connection with the self, with the world, and one’s experience. In seeing (rather than just looking at or perceiving) the world with clear eyes and camera lenses, those grieving are drawn closer to a state of awareness, acceptance, and meaning-making. Thomas found that the intervention overall gave time for reflection, support, and a deeper awareness and acceptance of the loss, ultimately helping them reach acceptance. As a result, Dr Jessica deduced that mindful photography may help create meaning in troubling times as well as help in understanding the causes of one’s own and others’ feelings of both happiness and loss by helping people in grief explore create images as a way to ground themselves in the present moment. Additionally, this reflective practice and the subsequent reflection of the self-made images. In a podcast, Jessica Thomas even suggested that simply holding a camera has the potential to provoke a sense of deep awareness, and that photo-taking enables one to slow down, have immediate anxiety, and create meaning in the midst of anticipatory loss. Practising mindful photography and reflecting on self-made images is a process that allows caregivers to create the space that is needed to process and integrate thoughts and feelings, revealing a much deeper sense of awareness, acceptance and meaning.

Other Wellbeing Tools

I hope it's comforting for you to know that mindfulness isn't the only tool out there! Simple, yet impactful, these other techniques might just help you achieve your dream well-being.

Excercise

(+ reflecting on simple things like the sunset as a form of MEDITATION - though this will not be discussed in detail).

According to the Better Health Channel; Victorian Government (2021), people who exercise regularly have better mental health and emotional wellbeing, and lower rates of mental illness as it “boosts our mood, concentration and alertness,” Research suggests that even for mild depression, physical activity can be as effective as antidepressants or psychological treatments. It additionally effective in sleep support, which aids in mood regulation. Exercise is effective in improving your sense of control, coping ability and self-esteem. Additionally, working can distract you or act as an outlet for negative thoughts; it additionally releases powerful chemicals in the brain, such as serotonin and endorphins that energise your spirits. These positive effects immensely benefit one’s wellbeing. A recent study done by the Harvard T.H. Chan School of Public Health found that simply running for 15 minutes a day reduces the risk of major depression by 26%.

Spending Time with the People you Love

Spending time with family, or those you love is an underrated tool for fostering your mental health and wellbeing as it adds value to your life. Families hold a special bond with one another, so spending time with people of those bonds lead to a much healthier lifestyle and gives you the motivation to be the best version of yourself. Social interaction and connections with family, in general, have helped people experience less loneliness and cultivates meaningful relationships, including a social network and a committed relationship. Having healthier relationships is generally very good for your social and mental wellbeing, and leads to a happier lifestyle. Spending time with family also promotes adaptability and resilience; in providing an outlet for negative emotions and replacing digital communication, this wellbeing tool also significantly reduces the occurrence of depression, anxiety, and other mental illness. Being physically present with loved ones creates strong emotional support to support you in life’s challenges.

Time Time for Yourself, READ and Relax...

When in times of duress, or even in general, make sure to leave time for yourself and read a book (with a cup of warm tea!).

At times, work and life stress can negatively affect one’s mental health and ability to function. To cope with these stresses of life, it’s important to take time for yourself and let your mind relax, particularly through reading. Research suggests self-care in relaxing activities promotes positive health outcomes, such as fostering resilience, reduced stress, improved immune system, increased productivity, and higher self-esteem, according to the Wellness Council of America (WELCOA, 2021). For people who enjoy reading, it can be an excellent way to de-stress as numerous studies have found that picking up a good book can improve your mood, reduce stress levels, calm nerves, stimulate creativity, encourage empathy and ease the tension in muscles and the heart. The University of Sussex found that losing yourself in a thoroughly engrossing book can help you escape from the worries and stresses of the everyday world - reading was found to be 68 per cent more effective at reducing stress than listening to music, 100 per cent more than drinking a cup of tea and 700 per cent more than playing video games. This effect is because of the concentration and engagement of imagination that reading requires, compared to other relaxing activities.

Reading can also promote better sleep by easing the transition between wakefulness and drowsiness (unlike a screen).

So, there you have it. The key to self love and serenity is by doing nothing but appreciating the world around you! Next time you find yourself caught up in the stresses of life, try and do these simple acts, and you will feel your worries lift, even if its just its just that little bit.

Written by: Elora Guirguis