. . .  Taking a few conscious breaths is a simple way to impact the nervous system. Activating the parasympathetic nervous system, calming the body and mind, can help you focus and get back on track. But mindful stress management is much more than breathing.

The Body’s Reaction to Stress

Increased heart rate, perspiration, tense muscles, shallow breathing — most of us have experienced these physical sensations as a result of stressful situations. We can give thanks for these reactions — they are there to help us.

When your brain perceives a threat, a challenge, or even an opportunity, it produces stress hormones intended to help you deal with the challenge – take flight, fight, or freeze. Ideally, once the threat or challenge has passed, the secretion of stress hormones subside and the body’s nervous system returns to a balanced state. But not so fast. Because many of us experience chronic stress, the body doesn't get a break. It's in a perpetual stress response mode. This steady flow of stress hormones in the body increases the risk of heart disease, high blood pressure, weight gain, anxiety, sleep problems – all impacting our well-being and ability to perform at our best.

Know your Triggers, your ‘Hot Spots’

Part of managing stress is learning to identify, prepare for, and mitigate your triggers. They can be external or internal. External triggers can include a traffic jam, public speaking, a difficult conversation. Internal triggers can be self-criticism, rumination about the past or worry about the future.

Mindfulness can help you become more aware of how to deal effectively with stressful situations in  your life.  The situation may not change, but your response to it can. (You may want to read that last line again!) You may find, over time, that what was once a stressor is no longer so influential.

When you practice effective stress management tools, you improve your ability to deal skillfully with stressors, to navigate rough terrain. And you enhance your capacity for connection, resilience, and good health.

Your Thoughts Impact your Body and Health

Stress is not just the result of external circumstances. The stress response can also be triggered by internal thoughts — recalling an unpleasant experience that happened in the past, or anticipating or worrying about one that’s yet to come.

We have thousands of thoughts every hour! Mindfulness is not about eliminating thoughts. Rather, mindfulness helps you to see the nature of your mind more clearly. You can learn to respond skillfully to thoughts and tendencies rather than impulsively react to them. And bringing an attitude of curiosity and kindness can help keep the experience friendly and supportive.

What is Mindfulness?

A working definition introduced by Jon Kabat-Zinn, PhD, who developed Mindfulness-Based Stress Reduction says:

"Mindfulness is the awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally."

It may sound more complex than it is, but essentially, it is training our mind to be aware of what is happening when it is happening, and allowing what we become aware of to be there, neither pushing it away or grasping it. We're shining a light on all that is present. All of this is done with a gentle attitude and intention. We're not trying to "fix" anything or anyone. We're learning to become more aware of what drives us, and of impulses and tendencies that underlie our actions. From there, we can make choices and/or changes.

For more on what mindfulness is, read my blog post Mindfulness: Four Common Misconceptions.

Benefits of Mindfulness

Mindfulness is not a mystery and science points to a number of its benefits. Over 20 years of evidence-based research points to its impact on health, the brain, and performance, including:

• Emotion regulation
• Decrease in anxiety
• Stability and clarity
• Lower blood pressure
• Improved immune system
• Better sleep
• Increases focus, creativity
• Supports emotional regulation
• Builds resilience – ability to recover quickly
• Heightens compassion, kindness

"Mindfulness is a journey that you can take with a determined lightness in your step."  –Terre Passero