But today I am sharing very important information about Mindfulness. However, this term also has been aligned with Yoga, meditation and other religious aspects. But here it is a scientific discussion of how mindfulness helps one to overcome anxiety, stress, depression, overthinking, OCD(Obsessive Compulsive Disorders), Post Traumatic Disorder(PTSD) etc.

Also, here I am sharing a few techniques as well so you may apply them to just check your mindset and emotional state. So, let’s start a journey.

What is Mindfulness Cognitive Behaviour Therapy?

Here, first understand the terminology of Mindfulness. As you search for the meaning of being mindful you get the definition immediately. Mindfulness is simply being in the present. Neither in the past nor the future. Cognitive means your understanding of anything at any given point in time. Cognition includes a lot of things but here you take your understanding about any information.

Behaviours where we get some information and we analyse it understand it and react on the same. This simple terminology helps you a lot to understand if you are currently facing any issues with your emotionality and mental state. Mindfulness Cognitive Behaviour Therapy has been scientifically proven to overcome distress and other disturbances.

We have heard many spiritual gurus talk in their lectures and explain to be in the present moment. As we all know this also but in reality we can not follow the same. We cannot apply this technique and hence we fall into the trap of the past-future cycle. To have faith we need to understand this concept very well.

How does Mindfulness Cognitive Behaviour Therapy work?

Being mindful means you need to observe yourself differently from your thoughts and feelings. What do you think and feel currently? Just observe it. It is something like you are hungry. As soon as we are hungry we run to eat food. But if you can sit with the mindfulness and see your hunger. If you can see your body’s sensation. If you can feel your emotions and just observe the same. This technique will help you to be aware of your present state and your actions.

Once your behaviours are self-aware. Then you take slow charge of your feelings and thoughts. This is very simple in reading but when you try to apply it you may again fall into the trap of thoughts. Here, it is important to understand self-negative thoughts which stop you. If you are not mindful then you find yourself anxious by thinking future Or distress by thinking about past events.

You lose the current chance to be in the present. When you are putting your thoughts on autopilot mode slowly your behaviours are also on auto mode. You react differently when something happens good or bad. You drive by your outer environment but not inner peace.

How to become mindful?

There are a few important exercises you may follow right now as you are reading this blog. These exercises may not give you result right away but practice makes man perfect. You have to practice it. Daily for a few minutes.

Pay attention to yourself:

It is difficult on busy days to pay attention because we majorly run according to the demands of situations, people and experiences. We forget many times what we think and what we do. Because we are not in alignment. We get distressed because of that. Our internal story and outer environment have big deviations. Now, sit in a relaxing position and feel all the information through your senses. (Visual, Audio, Taste, Smell and Touch). Apply your senses and receive all information. Now pay attention to self what you think and feel.

Treat yourself as a friend:

We are generally very harsh on ourselves. Especially when we have expected from ourselves so much. But if we do not achieve then we become harsh. We start talking negative. We feel a lack of confidence and self-esteem. Self-doubt creates lots of mess up. So treat yourself as your friend. You accept yourself beyond your limitations, weaknesses and achievements. Feel yourself by deep breathing. When you treat yourself gently you automatically treat others the same way.

Focus on Breathing:

Breathings are just not breathable. But it is a tool to let you know that you are only present. You are not your past nor your future. When you feel your inhalation counter with your nostril there is a gap between inhalation and exhalation. You slowly come to the present moment. Your focus empowers you. As our thoughts empower us same way mindfulness empowers you to be into the present.

Meditation:

There are various meditation techniques. Like as walking or sitting meditation. Even mindfulness yoga also helps a lot to be into the present. When you close your eyes you can just feel all your muscles, body moments and pain with relief you are in the present. Hence we feel good after exercise. Our body is a tool that brings us to the higher self.

Is Mindfulness Cognitive Behaviour Therapy effective?

Of course, it is. But we need results fast in this quick-fix-fast world. If you have tried the above exercises for a few minutes you may feel the difference. But without practice, we cannot reap the results. Follow your mindfulness activities daily. I suggest writing in a journal to many people.

When we take a few things in our mind from the situations that happened then we can’t get a real view of the scenarios. Hence we all become judgmental and correlate the past with the present. This leads to future anxiety. But when you follow your present state and give attention to only those which are important to you then you empower yourself. Our focus is everything.

Wherever we give attention and the way we see things we perceive it in the same way. One of the clients has decided after a traumatic event to transform his implicit memory into explicit memory. He has given attention to the best he can do.

Whenever is dreadful memory comes back he always replaces the same with opportunities. He told me that I had changed the channel on my television. After a rigorous practice of 90 days, he felt himself back from the trauma.

As I mentioned earlier Mindfulness is a matter of practice. But once you know how to live in present you never would like to live in the past nor in the future.

Before you read further this blog it is important to understand that a psychologist helps you to take a journey within yourself. He encourages you to see in your beliefs, self-fulfilling prophecy, rules and regulations about yourself and this world and everything. A psychologist walks with you in your journey and consciously makes you understand about your actions, thoughts and feelings.

When you change your thoughts with consciousness there is very little chance of relapse. Because then you are aware of what you do, your outside factors affect you less. So, let’s start the journey to see how Mindfulness Meditation Can Benefit Your Mental Wellbeing.

A few questions may pop up in your mind and here are some of the answers to those questions. It may be possible you may have some different questions as well. You are always welcome to ask them and will respond with love.

What is the relation between Mindfulness Meditation and Psychology?

It is important to understand what you think and feel all day long. But to stop chattering mind is not easy. Our Sensory mind desires so much that we expect much from ourselves as well as others. Once you are mindful at least you will be able to understand your thoughts and unnecessary desires. And when your mind tells you a different story about yourself than what you are it is important to take charge.

Especially when people are in depression or are in an anxious state they are more vulnerable towards their thoughts. Their selection of action is to sit ideal in the corner and think. Overthink makes them paralyzed with laziness, too much sleep or lack of sleep, over or undereating, procrastinating and end with the self-guilt of not being productive.

This is a common phenomenon for anyone whenever they face negative chattering thoughts. When you are mindful you involve your mind in action but not outcome. You are completely present at that moment and can increase the feel-good factor. People who suffer from severe mental disturbance also can practice this.

Cognitive Behaviour Therapy especially brings your attention towards your thoughts, feelings and actions. While you follow mindfulness meditation then your psychic energy flows in a certain specific direction. Where you feel the state of flow.

Cognitive Behaviour Therapists make you aware of your thoughts.

Cognition means what you perceive about yourself and the world. When you see some Cognitive Behaviour Therapist they educate you and travel you to your own beliefs about yourself. Where you learn about your old thoughts and make sense of them. You identify the meaning of each thought and that leads you to awareness about self. Having a mental disorder is not taboo.

But it is a great chance to know yourself and improve your limitations. If you are mindful of each activity you do. You attached to action but not outcome. You are not predicting things and are procrastinating. If you even follow your mindfulness practice for uninterested work that makes you free from stress and boredom. So why can’t you try and follow to act rather than think?

Psychologist helps you to become Mindful about your thoughts.

Learning balanced thoughts is not easy. Because we have never been taught such things in the Universities. Whenever you are feeling stressed or anxious for those things which are factually not present. But it is present in your mind. You first get distracted. You are facing attention deficit and OCDs are some of the common behaviours as a coping system.

But a Psychologist helps you learn interpersonal and intrapersonal skills. You understand coping mechanisms and ego displacements as well. When you work on your single belief then you can relive your old memories with fresh outcomes. As your vision is more broad. And clearly define your negative and positive thoughts.

Mindfulness meditation means atonement between thoughts and actions.

Of course, here I am not telling you to sit in meditative posture whole the time. Leave all your jobs and do it. But rather you are so much fine-tuning with your thoughts and actions that you are getting results of what you imagine.

You learn through mindfulness your relationship between thoughts and feelings, thoughts and behaviours and thoughts and physical reactions. When you are mindful you are in self-control and external factors do not matter to you. Your inner well-being is more strong and in atonement.

Mindfulness is in each activity.

Mindfulness is not a single activity. Rather it applies to all activities. If you know that you need to meet the deadline and you are worried about the outcome. Then you may distract yourself with mobile. You watch different things and surf for a while. And when you notice you have wasted so much time. Even when you surf as well you do with mindfulness.

Even if you want to distract yourself from worrisome thoughts then also you need to be mindful. This mindfulness is a playful activity. As you do more and practice it more. You learn more about yourself. As you follow mindfulness. You learn there is no vast difference between your thinking and doing.

Now, let me tell you a few important benefits of Mindfulness meditation.

You can achieve the state of Flow

Flow state where you become one with time. Your mind is your time. As your mind finds oneness with time you automatically enter in to state of Flow. Your hours passed by minutes. Especially, people who are suffering from mental disorders achieve more sense of control through mindfulness meditation.

Doubts managed by presence

Before any activity you do be it you do regularly or first time. Your mind is agitated. Because when you are habituated to do certain specific activities you are not attentive. Because you know how to do it. And hence your mind has different thoughts going on and you do some other activities. When you do some new activities your talking mind straight away attaches you to the outcome and you forget about your presence with that action.

You are aware of your actions before you do them

I have come across many of my clients who are not even aware of what they do. If they are depressed then they sit in a corner or watch too much television or mobile. Or many just lie down in bed and just think. But when they initially apply mindfulness then they are aware of what they do next and they set rewards for themselves only for finished tasks.

Deliberately select what you want to think

Before we think any thought we have a sense of feelings. We all are always in a position to deliberately select what to think and feel. Even in inevitable cases also can balance their thoughts. Mindfulness meditation for each activity brings you more awareness of your surface.

It is one of the techniques but it should be learnt and practised. If you are interested in such activities become part of your life. You may also book a session and become more aware of yourself.

You look for solutions through self-help books, motivational training and seminars. You want to figure out your stress issue and anxiety issues without letting others know. And you afraid also how a psychologist can help through psychotherapies? So, let’s take a look first at Stress and Anxiety. You can always google it and get to know its meaning but let me help you to know more about these two major mental disorders.

How to Manage Stress and Anxiety

First of believe me you are not alone. You are not abnormal that you have some weird feelings. It is ok to feel like that. If you feel something unnatural and uneasy it is time to know more about yourself. So, let’s take a look.

What is stress? And which are the stressors?

Here, I want to draw attention to stress in the physical and mental realm. In the physical realm, we understand stress with heart disease. While with the mental realm, we understand stress primarily with PTSD. People who come across certain traumatic, uncontrolled and unpredictable situations feel stress immediately. The stress hormone cortisol is responsible for stress and an anxious state. People with their perspective see stress differently.

However, people who are depressed and come across negative life situations may feel distressed. They overgeneralize the situation. For example, a friend is cancelling a movie outing due to personal reasons. But the other person thinks that the person does not want to talk anymore and has cancelled the date. But the real reason is different. It all depends on a person how perceives the situation.

If you understand the characteristics of stressors then they are:

1. How severe is the stressor?
2. How chronic it is? or how long it lasts?
3. Its timings
4. How closely does it affect your life?
5. How do you expect the same?
6. How uncontrolled the situation?

If life stressors we consider as job loss, divorce or separation, rejection from a loved one or losing loved one or some financial losses. These are common but most traumatic situations. The coping system of a person can decide how a person feels stress. And how can he come out of the same?

There are some important Psychological tips which help you to overcome your trauma and stress when your life demands you to perform. People after some traumatic and stressful events become resilient. They become more flexible with life and learn to overcome stress by learning new coping mechanisms.

Make a list of Uncertain and unpredictable life Stressors:

Life is coming with its own challenges and problems. We never predict the future so clearly. But we all must be ready for uncertainty and unpredictable life stressors. Daily hassle with your life and your coping skills to deal with it is important to learn. Like daily you encounter tough clients or your demanding job or profession. Or your relationships are not working the way it should be.

Then you need to figure out and make a list of uncertainties you may face in future. We all can daydream good things but we never learn to visualise the obstacles and challenges of life. Here it is not the point to view your life with negative aspects. But with the optimistic and realistic points of view. After many books flooded in market and with the speeches of many motivational speakers it is now common for all to think positively.

But only thinking in a positive direction never helps. You also need to feel the same way and behave in that direction.

Muscle Relaxation Techniques:

Our body is our servant. As soon as you feel stress your fear hormone spurs fast in your body and you get all physical reactions. Your muscles tense and tight. In many conditions, people do even not consciously know that their muscles are tight. In stressful situations or merely in thinking of stress you need to figure out how to relax your muscles.

You can learn many muscle relaxation techniques and get control of your emotions. When they are going wild and make you crazy.

Mediation:

Transcendental Meditation is a key point if you are facing stress issues continuously. If you meditate over your emotions and thoughts which are unreasonable your body responds to you in the most difficult time. Rather than feeling anxiety and mood swings you take control of your emotions and act in a more positive way.

Keep an Eye on Your Emotions:

It is nowadays very tough to be conscious of each thought and emotion. But these are the most effective psychological tips you can follow if you are aware of your emotions and actions. What are your trigger points? What makes you mood less or overthinker? You need to figure it out by just becoming conscious.

In many cases, people feel stressed when they just watch their favourite team lose a game. Your eye on your emotions works as a compass. It gives you an idea of where you are going.

Behavioral Change:

By CBT many people get to know their beliefs, perceptions, rules, regulations and assumptions about themselves and the world. When you seek a psychologist, he or she can draw your attention to your self-fulfilling prophecy. Once you learn to think new and balanced thoughts and through integrative behavioral therapy you start accepting your stressors.

You immediately take charge of your stressful life situations and change with the new behaviours.

If you learned much about stress but still, want to learn more then click on Stress Management

What is Anxiety?

Anxiety means the fearful emotions which bring a person to future danger. Here, this is more panic and diffuse than fear. Anxiety can be defined cognitively as, “I am worried what might happen”, you feel the tension and chronic arousal is a physical reaction while psychologically you feel general avoidance.

More anxiety is prone to obsessive-compulsive disorder (OCD). It majorly lies in future but in the present scenario person feels uncontrolled.

Few Self-Help Psychological Tips to Overcome Anxiety:

Awareness:

Self-awareness is a key point to cure anxiety issues. You need to define your fears and give them a name. Thinking of the worst outcome is more effective than a person comes across mentally with an undesired outcome. For example, a person feels anxious before a job interview. But by thinking about the worst outcome he may take control of his behaviour. It makes a person prepare for the interview. So rather than worried about the outcome a person uses the same energy in preparation.

Face your fear with Action:

You drive first time and you are anxious about whether you hit someone or not. But with this anxiety and seeing the negative mental images one can never take an action in fear of experiencing an undesired outcome. If you attach to your outcome you never face your fear. But rather you are sitting in a corner having all mental images and audio-visual negative imaginations paralysed you. Just do it. It is the slogan of Nike. Once you do it you. You get experienced and more strong to face your fears.

Shift in Thoughts:

Once you know that your mind makes you vulnerable. You are more prone to think negative than positive. Shift your thoughts by reminding yourself what you think. Just by shifting from one thought to another one. Continuously involving yourself in your actions makes you more strong to face your fears.

Work on your Beliefs:

Of course, your old memories, experiences and beliefs make your world. When you are brought up with a certain rigid thinking process your emotions and actions are the same in different situations. Which brings the same outcome. Work on your beliefs which brings new perceptions about yourself and the world.

Become more Intuitive:

Listening to gut feelings is something we call self-talk. If you find yourself stuck in negative self-belief then work on yourself. Affirmations are key points to change the scenarios. Also, feeling gratitude and developing an acceptance for most tough situations will improve your emotional state. Become more intuitive about your life and plan out accordingly.

These are common but very effective psychological tips to help yourself with stress and anxiety. But always seeking help from a psychologist creates more awareness about yourself. If you want to consult for a session you may definitely approach by booking a session online