12 VITALITY Summer 2022 Mind over stress How to boost relaxation with mindfulness Give your brain a boost with gratitude Some days, it’s really tough to stay positive. Between the news, the pandemic, problems at work, and day-to-day tensions with family and friends, it’s no wonder we sometimes feel stressed and overwhelmed. There’s a good reason our brains notice and remember the bad things that happen. It’s a survival skill. But negativity can build up and feed on itself, causing us unneeded stress and unhappiness. Luckily, there are simple things you can do to cultivate more positivity in your life. Retrain your brain Did you know that people who track what they are grateful for at least once a week are more upbeat and have fewer complaints than others? See for yourself! Here are a few easy gratitude habits that can help you be more positive and feel better about your life: Keep a gratitude journal. Writing down what you’re grateful for can make you feel happier, more connected to others and genuinely appreciative. It doesn’t have to be complicated. Just jot down a few of the blessings—big or small—in your life today. Nothing come to mind? You can also reflect on the events and people who’ve made a positive difference in your life in the past. Write a thank-you letter. This is such a gift to a person who really helped you—and to yourself. Write about what they did, how it affected you and what it still means to you. Reading it out loud to them can deliver an even more dramatic boost in happiness, research says. Share the good news. When something great happens in your life, don’t keep it to yourself. You’ll enjoy it even more when you tell other people. Bring it home. Over dinner, try asking, “What went well for you today?” Or start a new birthday tradition where you each say something you appreciate and admire about the person who’s celebrating another year. Real change If you feel stuck in negative thought patterns, just remember: Your brain is able to change. And that’s something to be grateful for, too. Sources: American Academy of Pediatrics; HelpGuide; Mental Health America MENTAL HEALTH Does stress ever get the best of you? We all tend to feel frazzled some days. Since too much stress can be hard on the body and mind, it’s important to find ways to cope. One way that can help: practicing mindfulness. Simply put, mindfulness involves being present in the moment and conscious of your sensations, thoughts and feelings, according to the American Psychological Association. Mindfulness may help counter stress by helping us achieve a state of relaxation, in which the mind and body are calm. If you want to give mindfulness a try, here are some ways to get started: » Practice slow breathing. While seated or lying down, gently rest one hand on your stomach. Slowly breathe in through your nose and out your mouth, feeling your stomach rise and fall beneath your hand until you feel relaxed. » Progressively relax your muscles. Starting with your feet and moving to your shoulder, tense and then relax one muscle group at a time. Notice how good it feels to release the tension. Be aware of the sensations in your body too. Imagine your breath flowing to your feet, knees, arms and so on. » Take a mental vacation. Visualize a scene (real or imagined) that makes you feel calm. Maybe that’s a favorite vacation beach or a mountain lake. » Engage in mindful exercise. Take a short walk or bike ride, focusing on the rhythm of your movements and the scenes around you. MORE STRESS BUSTERS Consider combining mindfulness with these other stress-reducers: » Use a journal to pinpoint causes of daily stress. Jot down things you’re grateful for to keep stress in perspective. » Make time for fun, whether that’s working on a hobby, watching a movie, playing a game, or doing whatever else you enjoy and makes you feel relaxed. » Let it out. Talk about your stress— with a loved one, a friend, a spiritual advisor or your doctor. Additional source: HelpGuide
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