Three Things You Should Know About Mindfulness
March 27, 2023
3.5 min read
Going beyond the hype to learn how mindfulness actually works.
Written by Hayley Carr
Mindfulness is a practice that teaches you how to become present in the moment while acknowledging your thoughts, feelings, and sensations as they arise. There’s a lot of hype surrounding mindfulness, with studies popping up in the news all the time. Many students have turned to mindfulness apps like Calm and YouTube videos to try out the practice.
You’re probably wondering where this strategy actually works. Like many things in psychology the answer is complicated. Some studies have questioned whether some of the mental health benefits have been exaggerated. But while mindfulness isn’t right for everyone, there is plenty of research that backs up this practice. It can help reduce stress, and make us more compassionate to ourselves and others.
#1: How Mindfulness Works
Close your eyes, focus on your breathing. Inhale slowly and then exhale. What sensations are you feeling or noticing within your body? What do you hear or smell nearby?
Mindfulness helps us get in touch with our body, focusing on our thoughts and feelings. Sometimes we focus on imagery, a calming place for us like the beach. We can see our thoughts and insecurities popping up as waves, crashing into the beach, and then disappearing. It lets us acknowledge those thoughts without ruminating over them. This practice helps increase our attention to the present moment. But what is happening in the brain? The brain cells start firing signals. Mindfulness changes this firing activity in the anterior cingulate cortex, which is important for attention.
For example, you might be stuck within a thought about the exam you failed. Engaging with these thoughts may trigger a cascade of internal dialogue. Why am I so bad at calculus? How am I ever going to graduate and get a job? My parents are going to be disappointed. Instead of focusing on these thoughts, mindfulness lets you acknowledge them, lets them float away, and allows you to keep your attention in the present. With a consistent mindfulness practice, we can also become kinder to ourselves.
#2: Mindfulness Can Change Our Brain
Consistent mindfulness practice can change the individual cells within the brain, how they connect between different areas, and even how well they work. Neuroscientists call these changes neuroplasticity. With a brain scan, you can spot some changes that occur with mindfulness. This can improve cognitive performance as well.
Mindfulness is also associated with another region of the brain called the short insular gyrus. This is one of the parts of the brain involved in emotional regulation. Mastering mindfulness may make it easier to keep up our personal relationships, reducing impulsive arguments and helping us make better decisions.
#3: Mindfulness Is Not For Everyone
If mindfulness isn’t working for you, it doesn’t necessarily mean you’re doing something wrong. Many people experience negative side effects from mindfulness. For some people it can bring up past trauma, actually boost anxiety, and negatively impact your emotions.
The effects of mindfulness can disrupt the ways we deal with traumatic memories, making it harder to regain focus for the rest of the day.
Takeaway
Mindfulness can be a fantastic way to improve your mental health, reduce stress, and help you feel present in the moment. It helps the brain literally rewire itself, but that isn’t always a good thing. For some people, it makes anxiety worse. If that’s the case, you should try other methods to reduce your stress. Remember mindfulness is not a one size fits all solution.
**Please note, this is article is not therapy or a replacement for it. Engaging with it does not constitute a therapeutic relationship of any kind with the writer. Please seek professional help if needed.**
