Mindfulness

Written by: Arushi     Editted by: Nicole

Mindfulness is a way of living your life fully no matter what that moment brings. It is a type of meditation in which you become aware of the emotions you are feeling without any judgement. Practising mindfulness requires you to relax the mind and body by paying attention to the things you are doing at that moment. This can be achieved by practising breathing methods, guided imagery, and other exercises. 


Mindfulness does not have a specific framework or approach like most commonly used therapies such as Cognitive Behaviour Therapy (CBT) or Psychodynamic Therapy. It solely involves concentration on the present moment without letting your mind wander. 

Mindfulness can be viewed in contrast to Anxiety. The American Psychology Association (APA) defines anxiety as a “feeling of worry, nervousness, or unease about something with an uncertain outcome.”. Mindfulness encapsulates the opposite of that. The practice of mindfulness encourages individuals to accept present experiences, and allow the self to process experiences without worrying too much about the past and future— fixating on bad things that may happen. Research on mindfulness as a therapy has found many benefits, especially in combating mental health issues such as  stress, depression, and anxiety. Amongst many other benefits, mindfulness may also aid with curbing addictions— smoking or drug use, and boost one’s immunity. Notwithstanding, Mindfulness-Based Cognitive Therapy (MCBT), a method that incorporates mindfulness techniques into CBT, have been found to improve physical health, chronic pain, and reduce fatigue.

Mindfulness exercises to help reduce anxiety 

• Going for a walk 
  

Although it may be tempting to use your phone one of the best ways of combatting anxiety is to go for a walk. To pay attention to your surroundings; the sounds, smells and the wind. 

Singapore has lots of trails that you can go on!  You could explore the Southern Ridges, Bukit Timah Nature Reserve, Fort Canning Park, MacRitchie Reservoir Park or East Coast Park to name a few. 
link to trails in Singapore  

• Focusing on one thing at a time 
  

Set a timer and note down each task you would like to complete. Make sure there are no distractions like your phone around and practice giving your undivided attention without multitasking. 

• Journaling 
  

 There is no set way of journaling; one may choose to do so in any way they like and whatever brings them peace. This can be through doodling and drawing or just scribbling any thoughts you may have on a piece of paper. The aim is to jot down whatever you are feeling at that moment. One can even try a gratitude journal and start by writing 3- 5 good things that happened today or that they are grateful for. 

• Doodling and colouring 
  

Similar to journaling, investing in an adult colouring book is a good way of de-stressing and taking your mind off. Investing in a colouring book is not necessary, one can even draw or doodle by themselves. Colouring is shown to help people relax the fear centre of the brain called the amygdala.  
 

• Meditation and yoga 
  

Yoga is an ancient Indian tradition whereby one focuses on bringing harmony between the mind and the body. Meditation can produce a deep state of relaxation and tranquillity and eliminates any thoughts that may be clouding ones emotional well being and causing stress.  

References 
Mayo Clinic. (2022, April 29). Meditation: A simple, fast way to reduce stress. https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858
Beaumont Org. (n.d). Health Benefits of Colouring for Adults. https://www.beaumont.org/health-wellness/blogs/health-benefits-of-coloring-for-adults 

Creswell, J.D. (2017). Mindfulness interventions. Annual Review of Psychology, 68, 491-516. https://doi.org/10.1146/annurev-psych-042716-051139 
American Psychological Society (APA). (2019, October 30). Mindfulness meditation: A research proven way to reduce stress. https://www.apa.org/topics/mindfulness/meditation
Beattie, J. (2021, September 24). What is mindfulness meditation: Mindfulness infographics and guides! Easelly. https://www.easel.ly/blog/mindfulness-infographics-guides/