Take a moment to stop. Find your inner voice as you read this. Now try the following exercise. Take a deep breath in through your nose and out through your month. Take several more deep breaths. Now try to focus on your breathing. Feel the rhythm of your chest as you breathe. Notice that your nostrils expand as you breathe in. Pay attention to the way your chest inflates as you inhale and how your chest collapses as you breathe out. Listen to your breaths. Hear the air as it goes in through your nostrils. Tune in to the swoosh as your breath leaves your mouth. At this point you should feel a little more relaxed. If we were in person I could talk you to a deeper sense of calm. This technique is a form of Mindfulness.
I posted on Instagram and Facebook that I almost had a panic attack in the Post Office and how I used Mindfulness techniques to get me through it. In 2016 I had never heard of Mindfulness. When I was introduced to it I associated it with meditation. I have never been able to meditate because my brain cannot focus long enough for me to feel a state of relaxation so most of the time I would become irritated. Anyway, in 2016 I attended a group therapy led by Dr. Anthony. He taught me what Mindfulness was and how I could use it to help me through stressful times. His group session taught various techniques that helped me focus on what’s going on now.
The thing about depression and anxiety is the mind can turn against you on a dime. That’s how panic attacks start for me. As I mentioned earlier I almost had a panic attack in the Post Office. I thought my errand would take less time and I could see the line behind me getting longer. I’m fine and then out of nowhere I see the number of people doubling. The next thing I know I am sweating. It didn’t take long for me to feel a tightening in my chest. I know from experience that it can go downhill pretty fast from there if I don’t act. That’s where Mindfulness comes in. On that particular day my knee happened to be hurting. I used the pain. I focused on it. I leaned into the pain and allowed my mind to become engulfed by the pain. I have never used pain as a focus before but it worked. I was so focused on my physical pain that my brain stopped counting the people. When the clerk said, “Next customer.” I knew I had successfully avoided a panic attack.
Mindfulness has been so beneficial for me that I have taught the technique to others during workshops with my oh so talented co-facilitator, Tiffany. Shout out to Tiff! I believe that you have to practice the tools that you gather throughout your life. When you’re in a difficult situation you need your mental muscle to kick in without too much thought. I can’t wait until my anxiety begins to rise to practice my mindfulness techniques. I have to be so good at it that utilizing it becomes a natural reaction to anxiety. I believe that we have to be intentional with our mental well-being. We are worth the practice. We are worth the intentionality of pouring into ourselves.
If you are interested in learning more about mindfulness Google mindfulness, mindfulness techniques, mindfulness exercises. Look on YouTube or various social media platforms as well. There is an abundance of information out there. Find what works best for you and practice because you are worth it!
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