How does mindfulness reduce stress?

What is mindfulness?

Mindfulness means paying attention to what is going on inside and outside yourself, moment by moment. The mental health charity Mind describes it as noticing what is happening in the present moment, without judgement. Instead of getting caught up in worries about the past or the future, you notice your thoughts, feelings, body and surroundings as they are now.

Mind explains that the technique has roots in Buddhism and meditation, but you do not need to be religious to practise it. Anyone can learn it.

How does stress affect you?

The NHS describes stress as a reaction to mental or emotional pressure. A little stress can help you get things done or feel more motivated. But when it goes on for a long time, it can affect both your body and your mind. Physical signs include headaches or dizziness, muscle tension or pain, stomach problems and sleeping too much or too little. Stress can also make it harder to concentrate.

How can mindfulness help with stress?

The NHS says mindfulness can help with stress, anxiety and depression. It works in a few ways.

First, paying closer attention to your body and thoughts can help you notice signs of stress or anxiety earlier, such as a tight chest or racing thoughts, and deal with them better. Second, it can change how you relate to your thoughts. The NHS explains that mindfulness helps you see thoughts as mental events that come and go, rather than facts, which can make worries feel less overwhelming. With practice, that space can help you pause before reacting to a stressful situation.

Mindfulness is also recognised in clinical guidance. The NHS notes that mindfulness-based therapies are recommended by the National Institute for Health and Care Excellence (NICE) as a way to treat less severe depression, and that NICE also recommends employers make mindfulness available to all employees.

How do you practise mindfulness?

A short breathing exercise is a good place to start. Sit comfortably with your feet flat on the floor, and close your eyes or lower your gaze. Breathe in slowly through your nose and notice the air coming in, then breathe out slowly and notice it leaving. When your mind wanders, which it will, gently bring your attention back to your breath. Carry on for two or three minutes, then slowly open your eyes.

You can also practise mindfulness during everyday activities, such as walking, eating or brushing your teeth, by giving them your full attention. Starting the day with a few calm minutes, before you check your phone, can set the tone for what follows.

Other practices can help you build awareness too. The NHS mentions that yoga and tai chi can help you develop awareness of your breathing. Local classes and free online videos are easy ways to get started.

Is mindfulness right for everyone?

Many people find mindfulness helpful, but it is not for everyone. Mind points out that it might not be the best option for some people, and it is not a replacement for treatment. If stress or anxiety is affecting your daily life, speak to your GP. In England, adults can also refer themselves to NHS talking therapies for problems such as anxiety and depression.