being angry all the time. If you practice worry, you perfect being a habitual worrier. But if you practice optimism, you perfect being a happier person. Your brain learns from your experiences and emotions. Luck- ily your brain can also unlearn negative habits and learn new positive habits when you become more present. Mindfulness and awareness give you the power to choose what your brain becomes proficient in. Through observing your thoughts and hab- its, consciously choosing positive change, and practicing these new habits you will reduce anxiety and depression, increase self-kindness and compassion, improve digestion and decrease risk of disease.
John Kabat-Zinn, founder and former director of the Stress Reduction Clinic at the University of Massachusetts Medical Center, defines mindfulness as, “paying attention on purpose, in the present moment, and nonjudgmentally.” When you practice non- judgmental mindfulness, you expand your awareness of the present and, consequently, relieve stress. In fact, there are hundreds of studies that show when people practice mindfulness there are positive changes in wellbeing and the capacity to enjoy life as well as improvements in stress-related health problems.
Practicing mindfulness can: • Help relieve stress • Decrease blood pressure • Alleviate chronic pain • Improve sleep • Reduce risk of heart disease • Enhance digestion
Psychotherapists have used mindfulness in the treatment of depression and anxiety disorders, substance abuse, eating disorders, couples’ conflicts and obsessive-compulsive
disorder. It’s amazing how a small change like practicing more mindfulness can have an enormous effect on your health.
Finding the Gift of Awareness Of course putting mindfulness into
practice isn’t always easy when other deep- seated habits point you in another direc- tion. Additionally, like a newborn getting his first taste of the world, opening your eyes can be painful and scary at first. But, it is when you work through the scary parts that you realize the true gift that awareness brings. Use the following tips to find the rose through the thorns.
1.Notice. The first part of awareness is noticing your habits and feelings in the moment. Are you stressed after a long work day and reaching for ice cream? Did you just have an argument with a loved one and you reach for a drink? Is it 3:00 pm and like clockwork your body craves chocolate from the office communal bowl? We all have patterns of mindless behaviors that prevent us from reaching our health goals. Becom- ing aware of what your patterns are will be the first step.
2.Name. This step is all about defining your habits. When I am stressed I reach for potato chips. When I am with certain friends I drink more. I break my clean eating habits when with family so I don’t offend anyone. Naming your habit and what your triggers are will enhance your awareness and help specify where change can happen.
3.Recognize. Once you have a basic understanding of some of your habits, the next tip is recognizing when the habit may present itself again. Some are easy, every weekday at 3:00 pm I go to the office chocolate stash. Some are not so easy to recognize, when I don’t feel
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in control of my life, my diet becomes out of control as well. The more practice you have of being present and mindful, the easier it will be to recognize nega- tive habits before they start.
4.Strategize. Once you understand the triggers behind a behavior you want to change, start thinking about other healthy habits that can replace your reaction. Instead of walking by the chocolate bowl, take a different path back to your office, or have a clean treat like cocoa and almond stuffed dates at your desk to satisfy your sweet tooth. Instead of reaching for that slice of pizza every time you’re out with friends, order a salad, eat beforehand or offer up a healthier option for dinner. Better yet, share your health goals with your friends and family if you have been holding back. You may realize they have similar struggles and goals. Having a support system is critical to making change, so find people who will support you through your health journey.
5.Forgive. Everything in life is a practice. Don’t beat yourself up for strategiz- ing and not following through. Did you still reach for that chocolate bowl? Awareness is never 100% from the start. In fact, nothing is. Each time you don’t reach for that chocolate you have reached success. It is very important to avoid an all-or-nothing mindset, it will keep setting you up for failure and unhappiness. Instead work towards be- ing at least 1% better with your options every day. It adds up, I guarantee.
Mindfulness, the practice of being in the present moment, purposefully and nonjudgmentally is a gift. Practice your gift. Notice, name, recognize, strategize and forgive. This new awakening and awareness of your life will set you on the right path!
Stephanie Walsh, MNT, CEPC, CPT is a Master Nutrition Therapist, Board Certified in Holistic Nutrition®, Certified Eating Psychology Coach and Personal Trainer. Her work
with clients focuses on the individual as a whole - considering your diet is just one small piece of the puzzle. Her holistic approach considers your stressors, sleep quality, digestive complaints, food choic- es, activity level, readiness for change, social support and much more in order to help you optimize your health and wellbeing for the long term. Contact Stephanie at 207.730.2208 or email her:
swalsh@theholistichealthapproach.com. See ad on page 10.
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