The Struggles of A Parent Today

In general, children from elementary to high school are subjected to various stressors as they confront rapid changes in themselves and their environment. This includes developing their own personality, a rebellious stage, developing secondary sexual characteristics, expanding social engagements, and school work. Simultaneously, more people in their 30s and 40s are marrying and having children later in their lives. This can result in a great deal of stress when it requires them to juggle raising children and caring for their aging parents. The 30s and 40s parents are also at their prime working-age, holding many responsibilities at work. This means there’s an increase in parents who feel more stressed from both work and home.

These stressful environments can influence family dynamics. Once a family relationship becomes strained due to stressors, it can lead to various problems such as child neglect, abandonment, or even domestic violence. Each family dynamic is different. There are no absolute cookie-cutter solutions in building or maintaining an excellent parent-child relationship. Although recently, mindfulness is gaining attention for its effectiveness in reducing parenting stress and building healthy parent-child relationships. Let us introduce how mindfulness and parenting can go hand in hand.

What is Mindfulness?

Mindfulness is a concept based on the Buddhist teaching of focusing on the present moment. It’s been widely adopted in the world of psychiatry and business in recent years. The actual technique is called “mindfulness meditation,” a meditation that aims to achieve a constant state of calmness.

In mindfulness, the value lies in “accepting the current state without evaluation or judgment.” This is difficult in practice when it comes to relationships. When someone’s behavior is not in our favor, we subconsciously judge them as “selfish” or “incompatible.” We have a natural tendency to judge others on our personal scale of good or bad. Mindfulness training builds the mental capacity to concentrate on the present moment, allowing a focus on our own feelings instead of judgment towards others. This technique can help us at times a relationship feels stressful and out of our control.

Mindfulness in Parenting

Mindfulness practice is relevant when it comes to parenting. Research report several benefits of mindfulness-based parenting and their effectiveness in improving family relationships.

Parents that focus on their child’s “present” state and behavior can accurately catch small signs, subtle changes in behavior, and even decipher an infant’s words. It also reduces the stress a parent feels when their child’s behavior doesn’t align with their own childhood expectations. The acceptance of the child as who they are, without imposed value judgments, creates a better understanding of the child’s characteristics (personality and abilities) without excessive or unattainable expectations. Accurately perceiving and responding to the child’s needs and emotions reduces the chance of stress we feel from a child’s unexpected behaviors. This also increases self-efficacy (the belief in one’s capabilities to organize and execute the courses of action required to manage situations) in a parent.

Easy Mindfulness Practice for Parents

Even when we understand mindfulness as an effective tool, it can still be a challenge to practice every day. The basics of mindfulness starts with meditation. The word “meditation” has us imagine a setting where we sit in silence with our eyes closed, mind empty. For many, this is a tall order when they’re not too familiar with meditation. The onslaught of first-time experiences also makes it difficult for child-rearing parents to maintain an adequate amount of time for themselves. Moreso if the parent has to balance between work, family, and caring for their elders. Time becomes extremely finite, making it increasingly difficult to meditate.

A common misconception about meditation is that we need time and space to do so, but sitting down and closing our eyes only helps induce a meditative state. What’s more important in mindfulness is to actively control one’s attention. In fact, there are some practices adopted by research and clinical practice that can be more easily incorporated into our daily lives.

Below are some of the easiest ways to practice daily mindfulness.

1. Walking Meditation

Applicable Time: During a daily walk or commute.

How: This meditation technique draws full attention to the action of walking. Stay relaxed and breathe naturally. Begin walking at a slow and deliberate pace. Pay full attention to sensations in the heels and toes leaving the ground, movements of the thigh and calf muscles, and the center shifts in gravity. Pay close attention to the physical conditions and changes that occur within the mundane act of walking. 

Additional Tips: Many thoughts may come up while walking, but don’t try to force clearing the mind. Instead, acknowledge the thought and let it go by returning focus to the steps. Walking meditation is a technique that focuses on deliberate walking, so be sure to do it in a safe place where there’s no concern about traffic accidents.

2. Body Scan

Applicable Time: During work or in between housework.

How: A body scan is done by drawing attention to every detail of the body, from the top of the head to the bottom of the toes. It can be done standing or sitting. Try slow, natural breathing to enhance focus as it’s brought to each part of the body starting at the top downwards- the head, the forehead, the ears, … and so on. 

Additional Tips: Understanding the natural state of your body will help you detect any changes or discomforts—for example, an itchy head or slightly tense shoulders.

3. Mindful Cooking & Eating

Applicable Time: While cooking or eating meals.

How: Cooking and eating is a mindless act we do every day that stimulates various senses. Mindfulness promotes the focus on these five senses, and cooking is a suited process for perceiving the multiple sensations. For example, while cutting a raw carrot with a knife, notice the crunchy texture, the chopping sound as the knife hits the cutting board, or the vivid orange colors cut into various shapes. A recipe can go through changes in smell and texture as the food gets cooked. After the food is prepared, pay careful attention to each bite as you chew the food -the looks, smell, the texture in the mouth. The entire process from preparing to eating can become a meditational practice if we act mindfully through each step.

Additional Tips: Through the entire process, there will be times where we’ll find ourselves distracted. If so, don’t suppress the thoughts. Instead, acknowledge the thoughts and bring the attention back to the present moment. It may seem difficult at first, but daily practice will help achieve a natural control over our state of consciousness no matter what situation we face.

Cherishing the NOW Through Mindful Parenting

A growing child continuously faces new experiences every day. The same goes for a parent too, many things occur throughout a child’s life that is new. Even for an experienced parent of several children, each child is unique. The social environment surrounding the parent and child also changes daily. Not every situation replicates a past experience 100%. New experiences can make us feel anxious and nervous, causing stress to slowly grow.

Under stress, we rely on our past experiences and place high hopes for a brighter future. However, parents should be careful not to evaluate their child using judgments based on past experiences or high expectations for the future. This can lead to frustration and anxiety when things don’t go as planned. As a result, both the parent and child will feel overwhelmed and stressed. Objectively, judgments based on past experiences never guarantee desired results for what’s happening now, just as much as high efforts towards the future doesn’t always ensure success.

We all have different personalities and capabilities, so there’s no point in comparing ourselves to others. The best way to reduce parenting stress is by letting go of the standards we hold from the past, future, or comparisons. Once we implement mindfulness and accept ourselves and our children as who they are “now,” we can start enjoying the process of parenting without stressing over each occurrence of events.

If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!
→ Looking to improve your mental health? Try the SELFMIND app FREE for a week!

References：

Yoshimasu, K., Oga, H., Kagaya, R., Kitabayashi, M., & Kanaya, Y. (2012). Parent-Child Relationships and Mindfulness. Japanese Journal of Hygiene, 67(1), 27-36. doi: 10.1265/jjh.67.27

Kitagawa, K., & Muto, T. (2013). What is How to Respond to Difficulties in Promoting Mindfulness. Doshisha Clinical Psychology: Therapy and Research 3(1), 41-51. doi: 10.14988/pa.2017.0000013384

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Have you ever heard of “mindfulness meditation”? It’s a lifestyle and meditation technique that work directly towards your subconscious mind. In short, mindfulness meditation can help you to turn away from negative thoughts and become more positive.

Paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally.

（Kabat-Zinn 1994）

This is the commonly accepted definition of mindfulness, referring to a psychological process. The word was originally translated to English from the Buddhist word “sati”. Directly translated, sati means “a constant state of calm mind”, which an important teaching in Buddhism.

In 1979, John Kabat-Zinn from the United States combined mindfulness with psychological theory. He then systematized it as a medical practice, leading to its widespread adoption in the field of psychiatry. Today, it is proven to be highly effective as a cognitive behavioral therapy. The specific technique involves training such as mindfulness meditation, which will be discussed below. Mindfulness meditation helps to distance yourself from negative thoughts, such as depression, and aim for a “constant state of calm mind”. In the long term, you are “training” your subconscious mind to be stronger against stress and negativity.

On the other hand, the term “mindfulness” is sometimes refers to a philosophy and lifestyle of “being in the present moment”. In this case it is separate from Buddhist meditation and treatment methods in the field of psychiatry. In the United States, mindfulness sparked a huge movement in the 2000s as more and more people turned their attention to Eastern religious ideas.

Effects of Mindfulness Meditation on the Subconscious Mind

Mindfulness meditation is a meditation practice in which you actively direct your attention to the very slightest stimulus, such as your own breath or a small raisin in the palm of your hand.

Humans are such creatures that the more we try to “stop thinking” about something, the more thoughts pop into our heads one after another. The subconscious mind is a tricky thing. In particular, negative thoughts, which can be a source of stress, tend to invade our subconscious mind. The more we try not to think about them, the more difficult it becomes to neutralize them. This mechanism of thinking is the “paradoxical effect of thought suppression,” and it is very difficult to control this on our own volition.

Training yourself through mindfulness meditation will teach you how to focus your awareness on trivial things, such as your own breathing. Practitioners of mindfulness believe that this will allow you to naturally distance yourself from negative thoughts without forcing yourself to suppress them, and from painful emotions such as depression.

Here are some common mindfulness meditation methods.

1. Sit up straight and relax

First, more than anything, it is important to practice mindfulness meditation in a relaxed state. It’s best to do this in a quiet environment, free of background noise that can cause you to reflexively become aware. It can also help to adjust the brightness of the room or use aromatherapy to create a relaxing space.

2. Lightly close your eyes and focus on your breathing

Try to breathe as naturally as possible during mindfulness meditation. In other words, don’t force yourself to breathe all the way out, or breathe in too deeply. In some cases, you may find it difficult to focus on your breaths. It can also be good to place a small, light object on your palm – such as a raisin – and turn your focus to that object.

3. If a distraction comes to mind, return your focus to your breathing

Do not force yourself to “try not to think” during mindfulness meditation. If a thought crosses your mind, acknowledge it, and return the focus to your breathing. By repeating this process, your thoughts will naturally be suppressed. Consequently, you will be able to lead yourself to think about nothing at all.

4. Start with 3~5 minutes

For beginners in mindfulness meditation, actively controlling your attention is more difficult than you think. Don’t overdo it in the beginning, but aim for 3-5 minutes of meditation. Then, as you get used to it, increase the time to 10 or 15 minutes. Skilled practitioners are said to be able to enter a meditative state for an hour or more without closing their eyes in any environment.

Turn to Positive Thinking with Mindfulness Meditation

While trying to practice mindfulness meditation, you may find it difficult to focus your attention on your breath. At these times, negative thoughts may come to mind, such as “Why can’t I do this?” But the trick to mindfulness meditation is not to dwell on those negative thoughts or to force them down, but just to bring your awareness back to your breath. Mindfulness is the skill of actively controlling one’s consciousness. By learning this skill, when stressful negative thoughts arise in our daily lives, we are able to shift our awareness away from negative matters, become aware of our cognitive biases, and focus on more positive matters.

We are living in the now, which is caught between the past and an uncertain future. Even if we try to make the most of the present, we may end up worrying about the past and filling our minds with anxiety about the future. As a result, we perceive things in front of us as worse than they really are, or we perceive positive events in a negative light, which biases our own perception and causes us to carry stress. Mindfulness is a very effective way of thinking about freeing yourself from such negative cognitive biases, accepting the present as it is, and living in the present.

→ Looking to improve your mental health? Try the SELF MIND app FREE for 1 week!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

Image：Unsplash
Source：
Sugiura, Y. (2008). New directions for research of emotion regulation and psychological treatments: Potential benefits of mindfulness construct. Japanese Journal of Research on Emotions, 16(2), 167-177. doi: 10.4092/jsre.16.167

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Part 1: What Can Yoga Do For Me?

Psychological Benefits of Yoga

First, let’s talk about the mental health benefits of Yoga. Yoga is primarily known for its effectiveness in reducing stress and promoting relaxation. Multiple studies have looked into the relation of yoga and stress, and it is believed that yoga helps reduce cortisol, which is the main stress hormone in humans. In addition, regularly practicing yoga has also shown to assist with reducing symptoms of anxiety and PTSD. While the exact reason for this is unknown, the combination of meditation and healthy exercise is definitely a powerful way to increase relaxation and improve one’s quality of life.

Furthermore, some studies have shown that regularly practicing yoga can lead to improved sleep quality. One study comparing two groups – one which practices yoga regularly, and a control group – showed that the group practicing yoga were able to fall asleep more easily, and felt more refreshed in the mornings. Another study showed that yoga reduced sleep disturbances, improved quality of sleep, and reduced the need for sleep medication.

Physical Benefits of Yoga

In terms of physical beneifts, the various poses that are utilized in yoga – whether they are simple or more advanced and complicated – mostly incorporate a combination of core strength, flexibility, and balance. Furthermore, maintaining these poses will also contribute to improvements in physical endurance. In this sense, yoga is the one-stop solution for improving your base-level altheticism and physical strengh. In this way, yoga exercises can benefit you in your fitness journey, even as beginners.

Yoga has also been suggested to improve symptoms of chronic pain. Multiple studies have looked into the effects of yoga on patients with chronic physical pain, and have shown that long-term practice of yoga can reduce pain and increase physical functionality. In another cases, yoga has proven useful for patients who suffer from migrains, by reducing headache intensity, frequency, and pain level. Researchers have suggested that this may be due to the fact that yoga stimulates the vagus nerve, which is known to influence migrains.

Yoga V.S. Other Forms of Exercise

Yoga combines body strength, flexibility, core balance, breathing exercises, and meditation, which makes it quite different from other popular forms of exercise or sports. While it might not seem like the most physically enduring of exercises, you would be surprised at how much you lose your breath by the end of an hour-long session. One study compared two groups – one which were instructed to practice yoga, and another which were instructed to practice calisthenics – over the course of a year. After one year, yoga proved to have higher benefits in improving overall flexibility of the body.

While exercise in general is healthy for the mind and body, one key unique factor about yoga is the incorporation of meditation. Various studies have shown that regularly practicing meditation can help to improve quality of life in many areas. One such study examined the effects of mindfulness meditation on depression, anxiety, and stress. The results showed that a 10-week course on mindfulness meditation had positive effects on all three affective states, reducing their severity and intensity in the participants. Distress levels can be reduced by an increased awareness of one’s cognitive and emotional states, and mindfulness meditation helps individuals to accept thoughts, emotions and sensations as they occur, minimizing their influence on sustaining affective disorders.

Yoga combines the positive effects of meditation with the health benefits of physical exercise, which makes it a unique endeavour for anybody who is keen to take part. Your skill level does not matter, beginners can reap the health benefits of yoga just as much as more advanced practitioners. The important thing is keeping with it!

Part 2 will outline a few beginner poses in Yoga and help you get started on your yoga journey!

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What is Executive Function?

Executive function is a cognitive system that controls the thoughts and actions that people need to perform complex tasks. Put simply, it’s the system that lets you “do what needs to be done”. People with weak executive functioning skills are unable to face and complete various challenges. As a result, this leads to a decline in confidence and self-esteem. Impaired executive functioning skills have also been implicated in various psychiatric disorders such as depression, obsessive-compulsive disorder, attention deficit hyperactivity disorder, and addiction. Improving executive functioning skills is essential to preventing these mental illnesses and becoming a person who can accomplish their goals. Nevertheless, it would be difficult to improve the brain’s cognitive-related functions with a “can do it” mentality alone.

So, what can you actually do? In recent years, research has shown that mindfulness, which has been widely adopted in the fields of psychiatry and business, has proven effective in improving executive functioning skills.

Mindfulness and Executive Functioning Skills

Mindfulness is a concept based on the Buddhist teachings of “focusing your awareness on the present moment”. In the field of psychiatry, clinical practitioners utilize mindfulness as a technique for actively controlling attention through meditation. Moreover, reports show that it has been highly effective. In recent years, more and more people have turned their attention to Eastern religious beliefs, especially in the United States. Consequently, mindfulness has created a major movement worldwide as a lifestyle and philosophy of “maintaining a peaceful state of mind”.

The execution function, on the other hand, includes the following three elements.

1) Inhibition
Inhibition here means stopping reactive or impulsive behaviors and thoughts as needed. For example, it is the ability to resist tempting distractions while you are working or studying.

2) Update Working Memory
“Working memory” is the ability to store the information needed to accomplish a task. It also refers to the ability to obtain or discard relevant information in response to changes in circumstances. It is the ability to organize information in your mind.

3) Cognitive Flexibility
Cognitive flexibility is the ability to flexibly switch one’s perspective and approach to a problem in response to new demands, rules, and priorities in performing a task. It allows us to be resourceful in responding to situations and to try things out until we get it right.


Since both of these elements require active control of one’s own consciousness as needed, the basic approach to mindfulness of “focusing one’s awareness on the present moment” has proven effective in improving executive functioning.

Improve Executive Function Through Mindfulness

The practice of mindfulness is based on a meditation called “mindfulness meditation”. In this meditation technique, you close your eyes in a relaxed state. Focus on your own breathing, and slowly bring your attention back to your breath. Throughout the practice, acknowledge any distracting thoughts or stimuli you feel.

If you’re interested in finding out more about mindfulness meditation exercises, check out the article below.

In the practice of mindfulness, it’s important to continue the practices. As those of us who have experienced it can realize, it’s not easy to maintain active control of your consciousness. In fact, it takes extensive training to get to the point where it comes naturally to utilize in daily life.

Mindfulness Techniques in Practice

Unfamiliarity with mindfulness exercises can also temporarily deplete “the brain’s energy to control its own thoughts and actions”. The more this energy is depleted, the more difficult it is to activate your inhibitions, which is one of the elements of executive functioning. People unaccustomed to mindfulness techniques will inevitably “try not to think” about it when extraneous thoughts come to mind during meditation. This exhausts the brain and depletes its energy.

However, researchers say that this brain energy can be restored once it is depleted. One study found that mindfulness exercises when practiced for two weeks, did not deplete the brain’s energy. Instead, the techniques work towards restoring it.

The Anapanasati Mindfulness Exercise

Here are some simple exercises that are easy to work with, even if you’re new to mindfulness exercises.

“Anapanasati”
Anapanasati, meaning “mindfulness of breathing”, is a method of meditation in Buddhism, in which you count your own breaths. Try to breathe at a relaxed and natural pace. Then, count slowly from one to ten, with one count equating to one set of inhaling and exhaling. When you get to ten, start counting again from one and repeat. If a thought or stimulus distracts you from your breath, recognize the thought or stimulus and let it go. Then slowly return your attention to your breath again.

This exercise is easy for anyone to practice because it is simply counting your breath. Furthermore, it is a method that has been adopted in various research and clinical studies as introductory exercises for mindfulness.

You Can Do Whatever You Set Your Mind To!

The executive function is one of the cognitive functions of the brain, and it is not easy to improve it. In addition, cognitive function generally declines with age. Therefore the older we get, the more likely executive function is to decline, and the harder it is to improve.

However, the use of mindfulness techniques to improve cognitive functioning has been incorporated into the field of elderly care, with some beneficial reports. To improve executive functioning skills through mindfulness, it is necessary to repeat daily training. Therefore, it is important to incorporate mindfulness techniques into one’s life in a way that is easy to work on.

Improved executive functioning skills can also increase your tolerance for stress. This works through suppressing your unpleasant emotions and naturally distance yourself from negative thoughts. In addition, achieving the goals you set for yourself can lead to a sense of fulfillment and happiness.

There are many “troublesome” and “difficult” things in life, no matter who you are. When you face these things, don’t give up and say, “I can’t do it anyway”. Instead, try and accomplish them. Your life will become more vibrant and fulfilling.

To that end, why don’t you try training to improve your executive functioning skills through mindfulness exercises?

If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!
→ Looking to improve your mental health? Try the SELFMIND app FREE for a week!

Image：Unsplash
Source：

Tanaka, K., & Sugiura, Y. (2015). Executive Function and Mindfulness. Japanese Psychological Review, 58(1), 139-152. doi: 10.24602/sjpr.58.1_139

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What is the relationship between mindfulness and music, and how does it help our overall mental wellbeing?

Music Therapy and Its Benefits

Music therapy effectively heals our mental state through music. Within this therapy, there are “active” and “passive” techniques.

• Active Music Therapy
  Balances the mental state through participation in singing, music composition, and instrument playing
• Passive Music Therapy
  Calms the mind through listening to music without any participation.

The active techniques seem to be the most popular among music therapists right now, as worldwide studies and research trends more towards the active method.

However, actively singing and playing an instrument requires a commitment to self-expression. Some people may feel stressed to do so in front of others. Therefore, active music therapy can be a tall order for people who don’t feel comfortable expressing themselves.

On the other hand, the passive method is much easier since all you have to do is listen. Good news if you’re shy. It’s actually the passive music technique that pairs well with mindfulness meditation.

Music Makes Mindfulness Meditation Easier

Mindfulness meditation is about concentrating on the subtle sensories of the body to distance ourselves from negative thinking and stabilize the mind. The 3 most common ideas in the practice are to, “recognize,” “accept as is,” and “not get caught up.”

The same ideas can be applied to music therapy when the participant acknowledges their inner self, accepts their state as is, and frees themselves from conforming thoughts. When we listen to music, we immerse ourselves into the world of it unless someone presses the stop button. We recognize that we have the power to decide how we experience the music, and accept the sounds as they flow in.

Music, in fact, enhances the experience of mindfulness meditation. It helps focus on the breath while blocking out unwanted thoughts. This makes it easier to concentrate on the meditation, relax and off-shoulder some of the stress so that we can.

Among the many kinds of music, the best music for meditation is slow in tempo, lyricless, and contains nature sounds in the background. Fast-paced music and lyrics overstimulate brain activity which can be distracting. Try and find a calm piece of music that works for you.

Recommended Sounds for Mindfulness

What kind of specific music is useful for mindfulness meditation? With what we’ve mentioned in mind, here are 4 elements we recommend it has:

• Calm sounds with no lyrics
• Music that makes you feel relaxed
• Contains refreshing nature sounds
• Sounds and melodies that represent hope

Music with these elements induces the alpha brain wave state, letting the body relax.

We especially recommend “healing” music that contains “pink noise,” as they contain the 4 elements listed above.

1. Healing Music

Calm and beautiful sounds of classical music and jazz are considered part of healing music.

Healing music is said to have a sedative effect. Some medical institutions use this music to decrease the amount of anesthesia and burden for their patients. Schools also report that their student’s concentration increases when they play healing music.

Sounds that are healing work directly towards the brain and reduces stress hormones. Besides medical institutions, yoga studios, spas, and salons all play this music to create a relaxing space for clients.

Any type of music that is healing will surely help calm the mind towards mindfulness.

2. Music That Contains Pink Noise

Pink noise (also known as the ¹⁄_f noise) is a signal with a frequency spectrum similar to the rhythm of our heart, beath, and body temperature. Nature sounds such as raindrops and sizzling fire pits hold the same characteristic. Essentially, our body feels pink noise as most comfortable because it syncs with our biological rhythm.

Research by Japanese physicists also shows natural pink noise to be effective for relaxation. Music containing pink noise can assist mindfulness because it syncs with the biological rhythm of the body, properly adjusts the autonomic nerves, stabilizes the mind, and increases vitality.

The ¹⁄_f fluctuation is also associated with the frequency of therapeutic touch.

Keep Your Mind Healthy With Music!

Music is with us wherever we go.

Whether you’re the type that listens to a lot of music or not, you can still benefit from it. It releases us from fear and anxiety while it helps us relax and feel happier.

Kick back, relax, and listen to some music for your own mental wellbeing.

Looking to improve your mental wellbeing? Try the SELF MIND app FREE for 1 week!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

Reference：
Kuniyoshi, T., & Togawa, H. (2014). Passive Music Therapy and Its Significance: From A Mindfulness Perspective. Kobe College Graduate School Psychological Counseling Research, 15, 3–10. https://doi.org/10.18878/00005330

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What is A Flow State?

Have you ever heard athletes talk about “being in the zone”? This “zone” is the hyper-concentrated focus state, also known as the “flow state.” This is where a person’s sense of awareness rises while distractive thoughts and sounds disappear from consciousness. Some people describe this moment as people and objects moving slowly, or as if time stops. Many athletes set personal best records and make incredible moves when they are in this unique state.

A flow state is not limited to sports and could be applied to studies, work, and hobbies. The flow maximizes concentration and brings out the best performances. Wouldn’t it be great to harness this power? In fact, anybody can enter a flow state using tactics of mindfulness in sports.

Mindfulness in Sports: How to Enter a Flow State

There are 7 known ways to enter a flow state:

1. Have a dream or goal – increase excitement and positivity
2. Cherish feelings of fondness – enhance concentration through interests
3. Prepare – create an environment for focus and eliminates distractions
4. Imagine – imagine the entire process from preparation to the sense of accomplishment when finished
5. Focus on the NOW – do not think of past failures, future concerns, etc.
6. Believe in yourself – act with confidence even no matter what
7. Decide on a timeframe and push yourself – give yourself many tasks to complete in a short period

Conscious awareness of these points will help induce an easier entrance into a flow state. Applying mindfulness in sports practice will help with this whole entire process. Mindfulness meditation teaches us how to control our consciousness while eliminating negative thoughts. With training, we can successfully inspire ourselves from within to enter flow states.

Athletic Burnout and Mindfulness

Physical or mental burnouts are common among athletes as they push themselves to the limit. Many work hard to achieve goals and continue to perform despite their physical limitations. Some athletes can lose motivation and enthusiasm when results don’t match their efforts and expectations.

In academic terms, people prone to burnout conditions are believed to have “alexithymia” tendencies. These individuals have difficulties in recognizing and discussing emotional and physical sensations when abnormalities are present.

The following characteristics are found in people who are prone to alexithymia:

• ・Easily nervous
• ・Easily anxious
• ・Perfectionist
• ・People-pleaser
• ・Too serious and overly responsible
• ・Overly sensitive
• ・Has not learned any stress-coping mechanisms

If these characteristics sound familiar, you’ll need tools to face your inner thought process objectively. This is another area where mindfulness becomes helpful. A reflection inwards to accept different emotions and objectivity to our thoughts builds excellent strength to deal with our challenges.

Mindfulness and Cardio as an Anti-Depressant

Research shows that mindfulness meditation and aerobic exercise (cardio) work together very well. It increases neurogenesis in the brain and helps improve depression. Until now, psychotropic drugs have been the most common treatment for depression, but mindfulness meditation and aerobic exercise can be practiced for a lifetime without serious side effects.

It’s unlikely for stress to completely disappear from this world. Anyone can develop depression and mental disorders under certain circumstances. As a preventative measure, it’s important to practice good self-care. Mindfulness has many possibilities in maintaining both physical and mental health. Applying mindfulness in sports practice, studies, and hobbies can enhance our fulfillment in all activities and overall life quality.

If you’re looking for other ways to regulate your emotions, check out some of our past blog posts!
Looking to improve your mental health? Try the SELFMIND app FREE for a week!”

References:

Alderman, B. L., Olson, R. L., Brush, C. J., & Shors, T. J. (2016). MAP Training: Combining Meditation and Aerobic Exercise Reduces Depression and Rumination While Enhancing Synchronized Brain Activity. Translational Psychiatry, 6, e726, 1-9. doi: 10.1038/tp.2015.225

Amemiya, R., & Sakairi, Y. (2015). The Role of Athletesʼ Mindfulness in Alexithymia and Burnout. Japanese Journal of Sport Psychology 42(2), 81-92. doi: 10.4146/jjspopsy.2015-1416

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