Mindfulness training - How to slow down and reduce stress in everyday life

2021-05-13T04:54:24.903Z

Mindfulness training helps relieve stress and relax. What so-called MBSR training is and how you can integrate conscious routines into your everyday life.

Mindfulness training helps relieve stress and relax.

What so-called MBSR training is and how you can integrate conscious routines into your everyday life.

Coming home from work, doing the housework there and planning the evening in the back of their minds: Many people hardly take the time to consciously take in a moment in everyday life.

The result: increasing stress.

It has been known for years that constant tension makes you sick.

Stress can lead to other

mental illnesses

such as burnout or depression.

But not only the mind, also physical health is affected: According to the German Heart Foundation, stress is a major risk factor for cardiovascular diseases *.

Mindfulness is supposed to help reduce inner tension and go through life more relaxed.

We explain how this works and show some simple exercises.

Mindfulness - what does it mean?

Mindfulness means that a moment is consciously experienced.

It is also important that this is only perceived, but not evaluated.

To learn this, the molecular biologist Jon Kabat-Zinn developed the so-called

MBSR (Mindfulness Based Stress Reduction)

mindfulness training.

The program lasts eight weeks and includes elements of yoga and meditation, among other things.

In addition, the participants improve their body awareness.

Feelings like fear should be accepted without judging them.

In this way, MBSR prevents a stress reaction to a stimulus.

Also read:

Man does 14 days of yoga in the ashram - and experiences amazing effects.

Mindfulness Training: Science Confirms Its Effect

In the past, mindfulness training was more of an esoteric gimmick than a serious therapy method.

However, that has changed in recent years.

Religious or philosophical aspects do not play a role in MBSR training.

Various studies prove the effectiveness of mindfulness methods.

So it should

pain

relieve and in the

treatment of addictions

support.

As the Ärzteblatt reports, training also protects against

relapses in depression

It also strengthens the immune system.

Because: Chronic stress stresses the body's ability to defend itself.

Germs and bacteria then have an easy time of it.

Some health insurance companies therefore subsidize mindfulness training.

Mindfulness in everyday life - this is how it works

MBSR is a popular way to learn mindfulness.

But even without the training program lasting several weeks, conscious awareness can be integrated into everyday life.

A few simple exercises will help.

Morning routine
: start mindful in the day, is an important first step to a relaxed life.
Instead of checking your smartphone directly or using your laptop, simply lie there for a few minutes.
Do some breathing exercises or focus on what the day brings with it.
Taking mental time off
: During a stressful day, it makes sense to consciously take some time off.
Focus on yourself and your breath.
Perceive your feelings from the outside without judging them.
If the stress level is high, think of something positive, for example, the upcoming reunion with friends or the sushi that you would like to order in the evening.
Consciously perceiving the environment:
On the way to work, pay attention to what is around you instead of being stuck in your thoughts in today's meeting.
How does the fresh air smell this morning?
What do you hear and what other impressions do you perceive?
Mindful eating:
Often, eating is only a means to an end.
But even here one can learn mindfulness.
Look at the food, be aware of its smell and appearance.
Chew slowly and try to taste the individual components.
Carefully enjoying the first few bites of food is often enough.