At Thrive Modern Health, we see first hand the profound impact that stress and anxiety can have on the overall health of individuals and families. In today’s fast paced world, it is more important than ever to prioritize mental well being, especially for our families. Here, we will delve into the science behind mindfulness and share some techniques that can help support your family’s mental health.
Are you ready to prioritize your mental health, but need support? Contact Thrive Modern Health today to learn about how we can help.
The practice of mindfulness has increased in popularity recently, and with good reason. Mindfulness has been shown to:
Reduce chronic stress: Chronic stress can lead to numerous health issues, both physical and mental. Mindfulness Based Stress Reduction (MBSR) has been shown to lower cortisol (the stress hormone), leading to decreased stress and anxiety.
Enhances emotional regulation: Mindfulness helps individuals to become more aware of their emotions and respond to them in a healthier manner.
Boosts Attention and Focus: Mindfulness practices, such as meditation, have been linked to improved attention and concentration. This can be particularly beneficial for children and adolescents who may struggle with attention issues.
Promotes Resilience: Mindfulness cultivates resilience by helping individuals develop a more balanced perspective on life's challenges. It teaches us to accept difficult experiences without judgment and bounce back more effectively.
We all want to feel our best; just as we make an effort to take care of our physical health by eating healthy foods, exercising, and making regular doctor visits, we also need to be prioritizing our mental health.
One of the best ways to be doing so is to be practicing mindfulness, and the first step is to make space for ourselves, to notice our thoughts and feelings without judgment. In our busy lives, we often are rushing to get the next thing done.
Here, we invite you to take a moment for yourself and think about how you may apply the following mindfulness strategies in your daily family life:
Family meditation: Dedicate a few minutes each day to sit down as a family and practice meditation together. We recommend using a guided resource to help you get started. Remember, consistency is key when forming a new practice! Just a few minutes, preferably at the same time each day, will make all the difference.
Some great meditation apps that you can download and use in the comfort of your daily life include Headspace, Calm, and Healthy Minds Program.
2. Breathing exercises: Breathing exercises are a powerful tool that you can use at anytime and anywhere. Plus, they are very easy to teach kids. Here are some to get you started:
5 finger breathing: Stretch out your hand, and trace your fingers; Breathe in as your trace one side of your finger, and then hold as you move down the other side. Continue until you have finished tracing your hand, and consider repeating if needed. Remember to take big deep belly breaths.
Square breathing: Trace a square on the palm of your hand or knee. Breathe in as you trace one side of the square - 1-2-3-4, and then hold as you move along another side of a square - 1-2-3-4, then breathe out along the third side - 1-2-3-4, and then hold for 1-2-3-4. Repeat three times or more.
Belly breathing: Place your hands on your abdomen so that you can feel your belly button. Breathe in for 1-2-3-4 and feel your lungs fill with air, hold, and then out for 1-2-3-4. Notice your breath as your exhale
3. Nature walks: Here in Minnesota we are surrounded by such beauty! Bundle up and take your family on a walk on a trail or around a lake. Notice the changing color of the falling leaves, the sound of the water, the birds quietly singing. Notice your breath as it fills your lungs with fresh, cool, autumn air. Perhaps practice one of the breathing exercises we have included here.
5. Gratitude practice: As November draws near, we begin to think of our Thanksgiving celebrations ahead. Sometimes it is easy to get wrapped up in all the planning and preparations. Here, we invite you to step back and take a moment to reflect and think about what means the most to you and your family. It is true what they say- gratitude can change your attitude! Noting things to give thanks for, no matter how small or big, is a great step forward in your wellness journey.
6. Mindful listening: Being present means so much in our relationships. Practicing active listening during family conversations can help the other person to feel heard and understood. Encourage each family member to truly listen without interrupting and continue to engage in conversation by asking meaningful questions.
7. Mindful art: Invite your family to engage in creative activities like drawing, painting, or crafting. Perhaps recreating a scene from your nature walk or painting a picture to give to a relative at Thanksgiving.
8. Mindful eating: Consider making your family meal times a distraction free zone by turning off the television and putting away the cell phones. Take a few moments to discuss your meal- the flavors, textures, and sensations of the foods. Perhaps consider incorporating some of the following into your conversation to encourage and practice mindful listening:
If you could have any superpower, which would you choose?
If you had only one wish, what would you wish for and why?
What is one way you helped another person today?
What is one thing you are grateful for today?
What is something you want to learn how to do and why?
What is your favorite book and why
Mindfulness is a scientifically proven approach to enhance mental well-being for individuals of all ages, and it can be a powerful tool for nurturing your family's mental health. By incorporating these mindfulness techniques into your and your family's daily life, you may not only improve your family's mental health, but also strengthen your bonds and sense of resilience.
