Category Lists

Here are 3 Quick Ways to Practice Mindfulness!

Taylor Kent 1 Comment

This past week, I have been stressed.  Between packing up my apartment to move, working 6 full days, trying to get some gym time, and attempting to have a social life, my mental health has been suffering.  I decided to do some research on easy ways that I could put my mind at ease during these intense times.  Get ready, because here are three practices that I found that worked for me:

1. Mindfulness app

I found this great app called “Headspace.”  I was looking for something to help me find moments of peace when I felt like I was out of control, and Headspace fulfilled that need!  The app offers guided meditations for lengths of time between three and ten minutes.  What I like about this app is that you can literally find three minutes of quiet almost anywhere.  Even if you feel like you don’t have time to take a second to clear your mind, the reality is that you most definitely have three minutes. 

2. Mindful eating

I usually am very good about my portion size when I eat, but since I have been so mentally preoccupied recently, my eating habits have been quite unusual compared to my established personal norm.  I found myself devouring four and five servings of items at a time; pretzels, white cheddar popcorn, and hummus were no match for my anxious eating!  Once I recognized that this was becoming an issue, I decided to make a change.  My new method for battling the stress eating is to always start with a glass of water.  I’m feeling hungry?  Glass of water.  I want a little snack?  Glass of water.  I’ll just have one?  Glass of water.  Then, after my glass of water, if I’m still feeling like I need something to eat, I’ll allow myself to have whatever it is that I am craving.  I also make sure to enjoy what I am eating.  I don’t want to find myself shoving marshmallows down my throat mindlessly; if I’m going to eat, I want to enjoy those calories.  In case you want more information on mindful eating, check out 6 Ways to Practice Mindful Eating!  Chris Willard delves into 6 important things to remember about mindful eating.  From letting your body catch up to you brain to developing healthy eating environments, Willard lays out helpful tips that even the most conscious “snacker” could learn from!

3. Heading West metaphor

I heard this metaphor from a leader of an anxiety session I attended.  Here’s the situation: I am in Philadelphia, and I value heading west.  I can head west all the way around the world and find myself back in Philadelphia.  What then?  Have I reached “west?”  Can I say that I arrived at “west?”  No.  There’s no way to officially be at a direction, and this is similar to the values we hold for ourselves.  We can value being on time or giving 100% effort, but ultimately, smaller goals act as milestones to tell us if we are heading in the right direction (for me, that’s west).  This metaphor reminds me that it is okay to not always be heading full force in the direction that I am trying to go; there are detours, there is traffic, life gets in the way, but as long as we remember to act with our values in mind, we can continue heading in the direction we want to go. Onward!

All in all, I think the best thing to do when stress tries to consume you is to answer the following question: Is this a life or death matter?  If it is, stress away.  If it’s not, acknowledge that fact, and reassess how you feel.  Remember these practices to enhance mindfulness when you are trying to bring yourself back to the present.  Your feelings are valid, but sometimes, we just need a moment to find ourselves in the present.

Until next time, friends!

Undeniably, Taylor

5 Things to Remember When Anxiety and Stress Cause a Mess

Taylor Kent 6 Comments

GO, GO, GO!  Faster!  This way, that way!  Life pulls us in all different directions; sometimes we forget to appreciate where we are.  I recently noticed that I have been getting absurdly overwhelmed with the number of things I have on my plate; I can’t seem to say “No!”  In this world, having downtime is a blessing, something I haven’t been familiar with for quite some time.

So, I decided to do something about that way I was feeling.  Last week, I looked at yoga and how practicing that could help me find peace with myself and where I am.  I recall that I said I was going to update you on my progress with my yoga habits, but unfortunately, I have been too afraid to start.  I found that I was becoming more and more aware of the presence of my yoga mat in my room, just another item on my “To Do” list that I hadn’t addressed, so I put the yoga mat into my closet and decided that I would try and deal with my emotional block first.  Due to this setback, this week, I attended a seminar focused on the subject of how to deal with anxiety and stress in all aspects of life.  Here’s what I learned:

1. You are not alone

Yes, this is corny; no, it is NOT uncalled for.  I am the kind of person who thinks that I am invincible, that I can accomplish everything that needs to be done in a fast and efficient manner, and that I can surpass all expectations all the time.  Sounds like a lot to live up to, right?  Well, surprise!  It is.  Thankfully (I think?) I’m not the only one who has ever felt overwhelmed by this massive ideal.  Remembering that other people are feeling exactly that way I feel is both warming and concerning at the same time.  I would never wish for others to feel stressed or anxious, but at the same time, it makes me feel like part of a group; I feel “normal,” which is sometimes all you need.

2. You are not on anyone’s life schedule but your own

There is no set time frame in which you have to have something done!  You do NOT need to:

  • Graduate high school by 18
  • Graduate college by 22
  • Get married by 25
  • Buy a house by 27
  • Have kids by 29
  • Travel the world by 33
  • Be a millionaire by 35

There are plenty of people in this world who haven’t done any of the aforementioned at all, but they are out there thriving, so there is certainly no timeline for any of these events.  Learn more about how your life doesn’t have a timeline here!

3. You need to tune into your thoughts

Watch where your mind wanders when these stressful times present themselves.  Are you able to change what is happening?  Can you do anything right now to affect the outcome?  If “No” is the most accurate answer to these questions, then acknowledging that there is nothing you can do in this moment may help to settle the storm that is brewing in your mind.  Try to find peace in that you can rest for now knowing there is nothing more you can do.  Here, a little meditation might come in handy.  If those thoughts are running rampant, try this 5 Minute Calming Meditation.  Don’t think you have five minutes?  Think again.

4. You can find relief in mindfulness practice

Be in this moment.  Find yourself exactly where you are.  Are you walking down the street?  Are you sitting in a chair?  Are you driving?  Are you running?  Feel your movements.  Take something that you ordinarily wouldn’t notice, and experience it with your full awareness.  How do your feet feel in your shoes?  How does the air feel?  Is it warm?  Comfortable?  Cold?  How do your hands feel?  Are you holding anything?  Okay, now shoulders, are they tight?  Are you tense?  When you are being mindful, this is not necessarily a time to change how you feel.  You don’t have to release tension or adjust the way you are sitting.  Being mindful means to acknowledge exactly where you are, and this doesn’t need to come with judgement.

5. You are not perfect

One of Hannah Montana’s greatest hits, “Nobody’s Perfect,” is an anthem that we should all live by.  Take into account that you’re not perfect, that you make mistakes, that everything doesn’t always go as planned.  The uncertainty is part of life, and it’s what keeps things interesting.  Embrace this uncertainty and imperfection, and let it guide you.  Stay on your toes, and be ready for what’s next, because what’s ahead just might change your life!  In case you forgot how the Hannah Montana’s song goes, check it out here, and remember, nobody’s perfect!

There’s absolutely nothing wrong with feeling stressed or anxious, but if you ever think that it’s too much for you to handle, don’t be afraid to reach out.  These are normal human feelings, and getting help is a brave, courageous move that you can make.  If you need immediate assistance, text CONNECT to 741741 or visit crisistextline.org for more information. 

Additionally, you can always reach out to me! Drop a comment below on what has you stressed out today, and let’s work through it.  Hopefully this coming week is the one where I finally start my yoga journey I mentioned in my last post!

Undeniably, Taylor