Three Minute Breathing Space

 

In a couple of recent posts, we looked at some things you can do to help stop stress and anxiety from becoming overwhelming, and to give yourself a breathing time out from stress, anxiety and depression. In this post, we look at the Three Minute Breathing Space, another great way to manage stress and anxiety, and to help your emotions from becoming overwhelming.

The Three Minute Breathing Space was developed as part of the Mindfulness-Based Cognitive Therapy program for people with depression. Like the Breathing Time Out, it’s a way to bring your attention to the present, give yourself a break from whatever stress or emotions have been building up, and then return to the rest of your day, more refreshed and focused on the present.

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Take a Breathing Time Out

time outIn a recent post we looked at a couple of exercises you can use to help stop stress and anxiety from becoming overwhelming. Another technique you can use throughout the day to manage stress and anxiety, and to help keep strong emotions and feelings of depression and anger from becoming overwhelming, is to give yourself a Breathing Time Out.

Just as a time out can be an effective way to help children calm down when they are acting out and starting to get out of control, when our thoughts and emotions start getting carried away, a time out is a great tool to help calm ourselves.

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What are the Benefits of Mindfulness?

zen meditationThe benefits you can experience from learning to become more mindful are virtually limitless. Mindfulness allows you to relate to and deal directly with whatever is happening in your life. Instead of struggling to escape, suppress or avoid distressing thoughts and feelings, mindfulness helps you approach whatever is going on in your life, in your thoughts, and with your emotions, without becoming overwhelmed.

When you start being more mindful and start living in the present moment, you’ll experience your life more fully, and become more in touch with yourself, who you are, what is important to you, and what you want out of life.

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What Is Mindfulness?

Mindfulness is a simple concept. Basically, it involves paying attention to whatever is happening in the present moment. All of us are mindful at times; however, because our minds are used to not being in the present, but rather off daydreaming, planning for the future, or thinking about things that have already happened, we spend very little time actually in the present moment unless we make a conscious effort.

 

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Mindfulness in Everyday Life

mindfulnessIn previous posts, we looked at the importance of giving ourselves time outs, as well as other techniques to manage stress and anxiety. Another great way we can keep things like stress, anxiety and depression from building throughout the day is to start bringing mindfulness into our everyday life.

We often talk about two broad categories of mindfulness practice. Formal mindfulness involves setting aside some time specifically for practicing mindfulness as we do when we engage in mindfulness meditation. Informal mindfulness, on the other hand, refers to finding ways to incorporate mindfulness into our daily lives.

Since mindfulness simply involves paying attention to the present moment, mindfulness can be brought to anything we do. We can take a shower mindfully, shave and brush out teeth mindfully, eat mindfully, walk mindfully, drive mindfully, work on a computer mindfully, talk to people mindfully. Whatever it is we’re doing, we can do it mindfully.

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Mindfulness From Your Computer or Smartphone

mindfulnessOften, the more technology we have in our lives, the more difficult it is to practice mindfulness. Our computers, laptops, cell phones, HDTVs, iPods, tablets and whatever other new gadget comes along, offer us so many different ways to stay busy and distracted all day long, allowing stress and anxiety to build as we go about our lives without being mindful.

But as people recognize how difficult it can be to stay mindful in our digital world, applications are being developed to help prevent us from getting too caught up in all the technoogy that surrounds us, and offering ways to come back to the present and be more mindful.

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Mindfulness-Based Cognitive Therapy (MBCT)

mindfulnessMindfulness-based cognitive therapy (MBCT) is a relatively recent type of therapy that combines aspects of cognitive therapy with the mindfulness-based stress reduction (MBSR) program created by Jon Kabat-Zinn. MBCT was developed to help people struggling with depression, and it is also helpful in treating anxiety and low self-esteem.

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Some Questions and Answers About Mindfulness

zen rockIs mindfulness the same as meditation?

Mindfulness meditation is one way to practice mindfulness, but since being mindful simply involves paying attention to the present moment, mindfulness can be brought to anything you do. Becoming more mindful takes practice, and mindfulness meditation is good tool to learn to be more mindful.

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