Tame
Holiday Stress
with "Mindfulness”
The Mindful
Awareness Research Center (MARC), part of the UCLA Semel Institute
of Neuroscience & Human Behavior, is dedicated to investigating,
evaluating and disseminating mindful awareness — the
moment-by-moment process of experiencing the “here and
now, ” including the attending physical, mental and
emotional states. Here are few techniques to help you reduce
stress, improve attention and promote a general sense of health
and wellness during the holidays.
Experts
at MARC suggest the following:
| 1 |
When
you’re feeling stressed, deliberately turn the corners
of your mouth up into a smile. Studies show that smiling
encourages the brain to stimulate feelings of happiness. |
| 2 |
When
walking — whether while shopping or handling other
errands — stop for a moment, take a breath, notice
how your feet feel on the ground, be aware of your surroundings. |
| 3 |
When
you are feeling holiday stress, wish yourself well. You
might say: May I be happy, peaceful, at ease. |
| 4 |
When
you are waiting in a long line, perhaps at the post office,
wish others happiness and peace. |
| 5 |
When
driving, make sure to breathe! Notice the feeling of your
hands on the steering wheel and your posture. Don’t
immediately turn on the radio. |
| 6 |
When
you are with someone, give the person your full attention.
Determine not to interrupt. Listen carefully. |
| 7 |
Carve
out a minute or two to sit quietly and take notice of
your breathing. Feel your breath as you inhale and it
courses through your chest and abdomen. Don’t try
to control your breathing. When you start to think of
other things, bring your attention back to your breathing.
Just one minute a day of paying attention to your breathing
can be helpful. |
For additional
mindful awareness meditations, go to www.marc.ucla.edu.
In addition
to relaxation techniques, the Mindful Awareness Research Center
examines complex human behavior, including the genetic, biological,
behavioral and sociocultural underpinnings of normal behavior,
and the causes and consequences of neuropsychiatric disorders.
The Semel Institute faculty seeks to develop effective treatments
for neurological and psychiatric disorders, improve access
to mental health services and shape national health policy
regarding neuropsychiatric disorders. More information about
the Institute is available online at www.npi.ucla.edu.
|
