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Last Updated on January 12, 2021

10 Easy Ways To Practice Mindfulness

10 Easy Ways To Practice Mindfulness

In this fast-moving external world, we have lost our inner connection. Every day is a struggle. Everyone is fighting for some position. You don’t have time for yourself.

You are always trying too hard to get noticed. But have you ever noticed your inner world?

You are always running after something. But have you ever taken a simple walk in your inner kingdom?

You are always frustrated after your hectic appointments. But did you schedule any internal meetings?

This is the time to answer all these questions by learning how to practice mindfulness.

1. Live in the Moment

Enjoy your present without connecting the events with your past and future. You don’t have to worry about anything because things unfold naturally.

Peel off all the insecurities and just concentrate on your work. Embrace the freshness of this moment to analyze the beauty of NOW.

Mindfulness means being aware of what is happening in the present moment.

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In order to live this moment, you have to love your job, your surroundings, and your life. Do everything with pure joy.

Stop listening to all those people who try to dilute your presence. Instead, start doing all the things you always wanted to do. Start making a wish list of all the things that are close to your heart.

2. Accept Things as They Are

It is a human tendency to wish for better things. Nobody is satisfied with their present conditions. But a mindful person doesn’t judge. By accepting things, we realize their true worth.

Things are not good or bad. We create all the mental tags.

You are blessed with unique powers. So, build up your self-confidence and don’t try to modify your true personality. Surround yourself with people who accept you and have faith in you.

Do not change things because you can’t accept them. Change only those things in which you enjoy the whole process of learning new things.

3. Use the Power of Visualization

Whenever you are feeling down, close your eyes, and visualize your aim in life.

In a matter of seconds, you will be transported to your dreamland. It is an awesome place where you can freely do all the things you dream of.

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You must take out some time for this exercise. You will definitely spend some quality time.

4. Practice Mindful Eating

Enjoy your food by chewing it properly. Chewing breaks down your food into small particles for proper digestion.

Eat food for nourishing your body only. Recognize your non-hunger triggers to break free from food cravings and compulsive overeating.

Do not upset your digestive system by eating more because this will have harmful effects on your body.

5. Start Your Day Without Any Gadgets

What’s the first thing you do when you get out of bed each morning? If you check your phone, you are not alone.

Many people start their day by checking their phones. Instead of checking office emails or the notifications of your social media profiles, take out some time for meditation. If you want to learn how to practice mindfulness, you also have to learn how to meditate.

Plan out your whole day in a systematic manner. Don’t make any excuses and shift your focus towards this wonderful and productive exercise.

6. Accept Your Weak Points

Since nobody is perfect, you must accept your imperfections. If we are not fully aware of our mistakes, we may not only miss what is most significant in our lives but also fail to recognize our true potential.

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Instead of suppressing your mistakes, analyze them mindfully. A successful person learns from mistakes only.

Highlight your weak points and start working on them. If you can’t solve your problem, ask for some assistance from trustworthy people. You will not become small by asking. Share your problems with your friends and stay away from ego clashes.

It doesn’t matter if they laugh at you. Today, they are laughing at your foolishness. Tomorrow, you will smile at their innocence.

7. Take Small Steps

Design your successful road map by taking small steps. As Rome was not built in one day, your dream plan will also take some time.

You must give preference to quality over quantity. There is no need to rush into anything. Otherwise, you will spoil the essence of the whole journey.

Take small breaks from your work. Go out for a weekend trip with your friends and family. Make small targets and celebrate all small achievements.

Start staying away from all the things that will deviate you from your real path. Don’t get carried away by the lavish lifestyle of the people, and don’t waste time on ‘overnight success’ stories.

In the long run, there is no shortcut to a successful life. Always remember one thing: slow and steady wins the race.

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8. Wait Patiently

Having patience is key to learning how to practice mindfulness. Waiting at the red light, waiting for someone, or waiting in the line for something – all these examples are very common in our personal life.

The best way to tackle this problem is to shift your focus. Calm down and concentrate on the things around you. If this doesn’t work, focus on your breathing. You just have to observe your breathing pattern.

9. Free Yourself from All Distracting Thoughts

Thoughts are the temporary guest only. You are not your thoughts. So, don’t get carried away by all your disturbing thoughts.

In a state of mindfulness, you observe your thoughts and feelings from a distance only. You have the power to inflate or deflate their presence. You cannot stop these kinds of thoughts completely but as soon as they enter your mind, you must disconnect them from yourself.

Start writing a journal every day. Without thinking too much, jot down your true feelings. It proves to be a great stress buster. In this way, you will clear all the distracting thoughts.

10. End Your Day on a Positive Note

Before going to sleep, recollect all the sweet moments of the whole day. Appreciate all the sweet and small moments, and be thankful for everything.

Do not waste time getting irritated by stressful moments. You will get nothing in return except more stress  Instead, analyze your depressing moments of the day and look out for a positive solution.

Final Thoughts

Everyone has their own struggles, but it is up to you how you handle them. You can start with these 10 tips on how to practice mindfulness so you can live a better and healthier life.

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More Tips About Practicing Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

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Yatin Khulbe

Positivity Advocate

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Published on May 25, 2021

How To Recognize the Most Common Types of Mental Illness

How To Recognize the Most Common Types of Mental Illness

Have you ever had chills, a stuffy nose, a sore throat, a cough, or perhaps even a fever? More than likely you must have experienced at least some of these symptoms at one time or another in your life. You knew that you were sick, perhaps with a common cold, maybe the flu, or possibly a viral infection of some sort.

Either way, no matter what the diagnosis might have been at the time, you didn’t feel well, and therefore, you probably took some form of action to help alleviate the symptoms so that you could feel better, perhaps some medicine, followed up with maybe a little chicken noodle soup, a glass of orange juice, and some bed rest. Nevertheless, when it comes to seeking treatment for symptoms of mental illness, there seems to be a big difference between the way that we look at healing the body and the mind.

First of all, there are some common stigmas associated with mental illness. People, in general, seem to have a hard time admitting that they are having a problem with their mental health.[1]

We all want our social media profiles to look amazing, filled with images of exotic vacations, fancy food, the latest fashion, and of course, plenty of smiling faces taken at just the right angle. There is an almost instinctive aversion to sharing our true feelings or emotionally opening up to others, especially when we are going through a difficult time in our lives. Perhaps it has something to do with the fear of being emotionally vulnerable, open, and completely honest about our true inner feelings—perhaps we just don’t want to be a burden.

Additionally, throughout history, many people with mental illness have been ostracized and subjugated as outcasts. As a result, some may choose to avoid seeking help as long as possible to elude being ridiculed by others or presumably looked down upon in some way. Furthermore, rather than scheduling an appointment to meet with a board-certified psychiatrist, many people find themselves self-medicating with mood-altering substances, such as drugs and alcohol to try and cope with their symptoms.[2]

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We all want to have a sound mind and body with the ability to function independently without having to depend on anyone—or, for that matter, anything else for help. Nevertheless, if you are experiencing symptoms of mental illness, you may just have to find the will and the way to reach out for help before the symptoms become unmanageable.

Lastly, although we may all have the ability to gain insight into any given situation, it’s almost impossible to maintain a completely objective point of view when it comes to identifying the depth and dimension of any of our own symptoms of mental illness given the fact that our perception of the problem may in fact be clouded by the very nature of the underlying illness itself. In other words, even though symptoms of mental illness may be present, you may be suffering from a disorder that actually impairs your ability to see them.

As a professional dual-diagnosis interventionist and a licensed psychotherapist with over two decades of experience working with people all over the world battling symptoms of mental illness and substance abuse—combined with my own personal insight into the subject, perhaps now more than ever—I am confident that you will appreciate learning how to recognize a variety of symptoms associated with some of the most common types of mental illness.

1. Post-Traumatic Stress Disorder

Post-traumatic Stress Disorder is an anxiety disorder characterized by persistent flashbacks and nightmares associated with previously experienced or witnessed life-threatening or traumatic events.[3] The symptoms must be severe enough to interfere with the ability to perform normal daily activities and fulfill personal responsibilities.

Below are some of the most common symptoms associated with this disorder:

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  • recurrent and unwanted memories of an event
  • flashbacks to the event in “real-time”
  • nightmares involving the trauma
  • a physical reaction to an event that triggers traumatic memories
  • avoiding conversation related to the traumatic event
  • active avoidance of people, places, and things that trigger thoughts of the event
  • a sense of hopelessness
  • memory loss related to traumatic events
  • detached relationships
  • lack of interest in normal daily activities
  • feeling constantly guarded
  • feeling as if in constant danger
  • poor concentration
  • irritability
  • being easily startled
  • insomnia
  • substance abuse
  • engaging in dangerous behaviors

2. Obsessive-Compulsive Disorder

Obsessive-Compulsive Disorder is an anxiety disorder characterized by persistent unwanted thoughts followed by urges to act on those thoughts repeatedly.[4] The symptoms must be severe enough to interfere with the ability to perform normal daily activities and fulfill personal responsibilities.

Below are some of the most common symptoms associated with this disorder:

  • anxiety when an item is not in order or its correct position
  • recurrent and frequent doubt if doors have been locked
  • recurrent and frequent doubt if electronic devices and appliances have been turned off
  • recurrent and frequent fear of contamination by disease or poison
  • avoidance of social engagements with fear of touching others.
  • hand-washing
  • counting
  • checking
  • repetition of statements
  • positioning of items in strict order

3. Major Depressive Disorder

Major Depressive Disorder is a mood disorder characterized by a persistent depressed mood that impairs the ability to function. The symptoms must be severe enough to interfere with the ability to perform normal daily activities and fulfill personal responsibilities.

Below are some of the most common symptoms associated with this disorder:

  • overwhelming feelings of hopelessness and sadness
  • lack of interest or pleasure in activities normally enjoyed
  • overwhelming feelings of worthlessness and guilt
  • sleep disturbances such as both insomnia and oversleep
  • overwhelming feelings of restlessness and irritability
  • lack of concentration
  • lack of appetite as well as overeating
  • thoughts of suicide

4. Bipolar Disorder

Bipolar Disorder is a mood disorder that may be characterized by uncontrollable mood swings ranging from severe depression to extreme mania. The symptoms must be severe enough to interfere with the ability to perform normal daily activities and fulfill personal responsibilities.

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Below are some of the most common symptoms associated with this disorder:

  • easily distracted
  • racing thoughts
  • exaggerated euphoric sense of self-confidence
  • easily agitated
  • hyperverbal
  • markedly increased level of activity
  • overwhelming feelings of hopelessness and sadness
  • lack of interest or pleasure in activities normally enjoyed
  • overwhelming feelings of worthlessness and guilt
  • sleep disturbances such as both insomnia and oversleep
  • overwhelming feelings of restlessness and irritability
  • lack of concentration
  • lack of appetite as well as overeating
  • thoughts of suicide

5. Schizophrenia

Schizophrenia is a thought disorder characterized by a breakdown between beliefs, emotions, and behaviors caused by delusions and hallucinations.[5]  The symptoms must be severe enough to interfere with the ability to perform normal daily activities and fulfill personal responsibilities.

Below are some of the most common symptoms associated with this disorder:

  • delusions with false beliefs
  • hallucinations with a false sensory perception
  • disorganized thought with a meaningless unintelligible pattern of communication
  • disorganized behavior with catatonic appearance, bizarre posture, excessive agitation
  • flat affect
  • lack of eye contact
  • poor personal hygiene

6. Anorexia Nervosa

Anorexia Nervosa is an eating disorder characterized by an obsessive desire to lose weight by refusing to eat and excessive exercise. The symptoms must be severe enough to interfere with the ability to perform normal daily activities and fulfill personal responsibilities.

Below are some of the most common symptoms associated with this disorder:

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  • extreme loss of weight
  • emaciated appearance
  • eroded teeth
  • thinning hair
  • dizziness
  • swollen extremities
  • dehydration
  • arrhythmia
  • irritated skin on knuckles
  • extreme food restriction
  • excessive exercise
  • self-induced vomiting
  • excessive fear of gaining weight
  • use of layered clothing to cover up body imperfections

7. Bulimia Nervosa

Bulimia Nervosa is an eating disorder characterized by an obsessive desire to lose weight due to a distorted body image where large amounts of food are consumed and then purged. The symptoms must be severe enough to interfere with the ability to perform normal daily activities and fulfill personal responsibilities.

Below are some of the most common symptoms associated with this disorder:

  • self-induced vomiting
  • consuming abnormally large amounts of food with the intent to purge
  • the constant fear of gaining weight
  • excessive exercising
  • excessive use of laxatives and diuretics to lose weight
  • food restriction
  • shame and guilt

Final Thoughts

From bipolar disorder to bulimia, major depression to dysthymia, there is a mental health diagnosis to fit any combination of symptoms that you may be experiencing. There are also a variety of corresponding self-assessment tests circulating all over the internet for you to choose from.

However, if you are looking for a proper diagnosis, I strongly suggest that you make an appointment to meet with a well-trained mental health professional in your community for more comprehensive and conclusive findings. Similar to cancer, early detection and treatment may significantly improve the prognosis for recovery.[6] And like I said, it’s impossible to be completely objective when it comes to self-diagnosing the condition of your own mental health or that of a loved one.

Furthermore, although the corner pharmacy may have plenty of over-the-counter medications that claim to help you fall asleep faster and even stay asleep longer, at the end of the day, no medication can actually resolve the underlying issues that have been negatively impacting your ability to sleep in the first place.

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Just like in business—and in the immortal words of Thomas A. Edison—“there is no substitute for hard work.” So, try to set aside as much time as you can to work on improving your mental health. After all, you are your most influential advocate, and your mind is your greatest asset.

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Featured photo credit: Sydney Sims via unsplash.com

Reference

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