Every minute, there are so many thoughts running around you. Cultivating positive mental health is of very important.
In three minutes - think of the thoughts that is coming to your mind. A beautiful way, you understand how your thoughts keep changing - it may be similar or completely different.
How can you be aware of your thoughts? - Thought diffusion technique. Imagine sitting under sky, picture each thought is a cloud and it is passing away. You are not running behind each thought. When you are fixed to something, don't struggle, let it flow.
46% of workforce are going through mental stress/problem - depression or anxiety disorder, we need to give attention. Be honest about it. Don't always say I am fine; if you are upset or depressed speak out. If you are physically unwell, you will be mentally as well and vice versa.
Cognitive Behavioral Therapy (CBT) : Evidence based Therapy to equip people will skill to cope with stress. Focus on Thought/Emotion/Behavior of an individual. Think how you can change your thoughts. Understand how every think is interlinked.
Challenging Negative Thoughts (3Cs) - Catch/Check/Change
The more you identify your negative thoughts and stop it, it will help you improve your life.
If you are feeling upset or anxious, ask why you are feeling so. Don't focus of a particular situation where you went wrong. Don't focus on one disappointment or when something went wrong one time. It's easy to blame ourselves. Ask for evidences. Don't be in the vicious circle of negative thoughts.
Stress Control Online has online resilience certification program in case one need to attend.
Mindfulness of sound, sitting and Breath
See things around you -
- The colour, pattern, shape - name 5 things around you.
- Touch 4 things around you - feel the texture;
- Focus on three sounds around you;
- What are the two smells around you
- One thing that you can taste
This is grounding technique - how we use our senses. Using this when you are lost in your thoughts, you can bring yourself back to the present movement.
We are not our thoughts, we have thoughts. Don't run behind them.
Being here and now is mindfulness. When you are doing something - do it.
When you eat, forget everything else, see the food, smell it, taste it give time and focus for your food.
Be in a relaxed position, breath in and out, twice - close your eyes and focus on your breathings. Focus on your chest when you are breathing. Feel your forehead, move to eyebrows, focus on your nose, cheeks, ears, chin, neck, shoulders, arms, elbows, wrists, palm, fingers, knees, chest, belly, waist, thighs, knees, calf muscles, toes, relax our legs. Rub your hands and feel the warmth on your eyes, and when ready, open your eyes. How do you feel now? Do this daily.
Mindfulness will help improve health, well being, cognitive skills improve, stress reduces, makes memory clearer, help have positive outlook and emotions, interpersonal skill improves, you become assertive, improves communication, your confidence improves, creativity and leadership skill improves.
Mindfulness is not just a relaxation, it is not a religion - its a way of life, its not just a way to change your thought, it is not difficult or easy , it is not a way to not be concerned with the future anymore. Being in the present will only lead to your future.
Every disease (physical and mental) is the invention of man, and has no identity in wisdom, but to those that believe, it is a truth. It may seem strange to those in health that our beliefs affect us. The fact is, there is nothing of us but belief. It is the whole capital and stock in trade of man. It is all that can be changed, and embraces everything man has made or ever will make. People never seem to have thought of the fact that they are responsible to themselves for their belief. To analyze their belief is to know themselves, which is the greatest study of man. There is one thing that man is ignorant of. It is this: that his is a sufferer from his own belief, not knowingly, but by his own consent.
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