Mindfulness for Stress Management


Stress Management 

The World Health Organization describes stress as “the health epidemic of the 21st century.Elevated stress levels can have a variety of harmful effects on the body. It can lead to headaches, high blood pressure, heart problems, diabetes, asthma, arthritis, depression, anxiety, and even skin conditions.


There are two very important things you need to do if you want get rid of stress or anxiety- Offer the mind and the body some time to relax and Redefine your needs.

Draw a Line

Everyone has stress , when you are working or there is deadline to be met and a home to run, stress is bound to happen, life without stress will be boring but what is needed is the right management of stress. Draw a line between stress and agitation , and if we want to reduce the harmful effects of stress , we need to be courageous and break the cycle of constant agitation. Even if it means 5 minutes of complete stillness by allowing your mind to be still you’ll be able to think more objectively and clearly.

Redefine Needs

Mostly stress comes from worrying about  not gaining or losing something. Life goes in a cycle first there are many who are stressed as they have not achieved the various material things that are needed to make them happy and then when and if anyone achieves it all they are stressed about losing it. If we are going to be free of stress and worry, then we need to redefine our views about what will truly bring us peace and serenity, and rearrange our priorities.

Mindfulness Meditation

mindfulness stress management
Image source Anxiety.org

There was time when it was thought that meditation is for sages and spiritual people. But various researches have regularly shown that mindfulness meditation diminishes stress and negative mood states, and improves mental and emotional well-being. It does this by reducing the levels of cortisol, the main stress hormone. They found that patients who practice mindfulness meditation are more serene, so they don’t experience stress-related disorders. Numerous psychologistsall over the world nowadays recommend mindfulness meditation to their patients for stress management. Many business establishments have amalgamated the practice into their corporate health and wellness programs to check their rising expenditures in health care.


Unlike regular meditation, which focuses on a particular word or sound, mindfulness aims to achieve a relaxed, non-judgmental awareness of your thoughts, feelings and perceptions. It is all about being aware of the thoughts of your mind without judging, accept all the thoughts and let it go.

Starters Guide

There are various steps of mindfulness meditation but to start with there are few simple steps you can follow:

1. Find a quiet and nice place to sit ; sit in any position that you are comfortable in

2. Focus on your breathing and pay attention to each breath that you inhale and exhale. Now mind the thoughts that are coming to you – fear, anxiety or hope- don’t ignore , suppress or set it aside just note them and stay calm by focusing on your breathing, use it as an anchor .

3. If you feel that your thoughts are carrying you away just observe where your mind is going and simply return it to focused breathing.

4. Don’t be hard on yourself , don’t judge yourself accept yourself and focus.

5. You go away, you come back. That’s the practice. It’s often been said that it’s very simple, but it’s not necessarily easy. The work is to just keep doing it. Results will accrue.