Mindfulness in a Pandemic!

Life is filled with so much business, worry, and responsibilities that it can begin to wear on anyone.  Add in the world/local stressors, social isolation, online learning, and disruptions from a world-wide pandemic and it would be fair to say that most of us are feeling life’s stressors more than normal.

Both short and long-term exposure to these things can take its toll on our minds, bodies, and relationships.  During times like these, it is not uncommon for people to experience varying degrees of these: 

• Losing track of time

• Difficulty focusing

• Tasks are taking much longer than they used to

• Difficulty sleeping

• Becoming easily frustrated

• Feeling overly stressed, overwhelmed, or negative 

 If you are experiencing any of these you would likely benefit from incorporating mindfulness into your daily routine. 

What is Mindfulness?

• The quality or state of being conscious or aware of something.

• A mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations.

What are the benefits of mindfulness?

The great things about mindfulness are that it is free, can be done anywhere, at any time, by anyone!   There are many approaches and techniques for mindfulness. Finding the right one for you, is like buying new shoes.   You just need to put aside some time to try on a few pairs until you find the one that feels the best.  A few of the benefits of regular practice of mindfulness:

• Reduces stress and anxiety

• Reduces feelings of depression

• Reduces blood pressure

• Improves mood  

• Improves positive outlook on life

• Improves physical and mental health

• Increases ability to focus

• Improves productivity

Is mindfulness right for me?  

Mindfulness comes in a variety of approaches.  The great thing is you don’t need to do it for hours every day to feel the benefits. Even if you have 1 minute between phone calls or 5 minutes before your next appointment or want to set aside 30 minutes a day instead of watching that 5th episode of the Netflix show you are binge watching.  

When can I do it and how to make it a habit? 

• Start small (1-5 minutes a day for a week).  Notice how you feel before and after each time. 

• Schedule it into your day (Make it as important as a meeting or a doctor’s appointment… you would rarely miss one of those so why not make your health as important as a routine meeting?)

• Pair it with habits you have already established.  Do it right before, after, or while  (brushing your teeth, bed times, morning coffee, meals, watching TV, walking your dog, etc.)

• Squeeze it in throughout your day (In between phone calls, classes, emails)

• Set an alarm on your phone or ask Alexa to remind you every day

• Find a friend or accountability partner to do it together or remind each other each day

• Post a reminder in places you will see every day (bathroom mirror, phone at work, the Television set or remote control, etc).

Where do I learn how to do mindfulness? 

Information is readily accessible. Here is the link to a more comprehensive article from Harvard:  ( Mindfulness Article ). You can also talk to a local gym, yoga studio, or health professional. You can also ask your good friends at Google or YouTube.   Here are some mindfulness, meditation, and yoga links to get you started.  They include different styles and length of programs. 

Mindfulness Resources

• Bell Ringing - 1 Minute

• Breathe Bubble - 1 Minute

• Breath Bubble - 2 Minutes 

• Science of Meditation - 3 Minutes  

• Bell Ringing - 5 Minutes

• Guided Meditation -  5 Minutes

• Reduce Anxiety by Drawing your Happy Place- 5 Minutes

• Progressive Muscle Relaxation - 6 Minutes

• 5-4-3-2-1 Grounding Exercise - 7 Minutes

• Release Anxiety Stress & Overthinking  Guided Meditation  (10 Minutes)

• Releasing Negative Thoughts (10:00)

• Meditation for Sleep (10:00)

• podcasts.apple.com- get-sleepy-sleep-meditation-and-stories

Yoga Resources

• Office Yoga - (5 Minutes)

• Yoga at your desk - (6 Minutes)

• Yoga for Neck, shoulders and upper back (15 Minutes)

• Yoga to reduce stress and anxiety- 20 Minutes

• Yoga for relaxation (23 Minutes)

• Yoga for beginners the basics (40 Minutes)

Good luck!  Remember that you and your health are worth the time!

To find more information on how ISPS is dealing with the pandemic, please visit our ISPS COVID -19 Response Hub

By John Steinbach
Middle School Counselor
jsteinbach@isps.edu.tt