Mindfulness-Based Cognitive Therapy

Mindfulness is vital to our existence. It determines the soundness of our intellectual reasoning and emotional status. As they say, a sound mind results in a sound body. With it, we can perform our daily activities and face the demands of our everyday lives with vigor, stamina and a sense of mental wellness.

mindfulness-based therapy for your mental struggles
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Part of our grueling daily grind is the trials and challenges that are inevitable. That is why it is essential that we try mindfulness-based cognitive therapy or cognitive therapy that is based on doing mindfulness exercises. Still, as human as we are, and no matter how ready we become, we yet succumbed to the pangs of psychological distress. So how is mindfulness-oriented cognitive therapy related to all this?

So what is the mindfulness-based approach of cognitive therapy? Discover some facts on mindfulness-oriented cognitive therapy. What type of cognitive therapy is this and how different is this from other types of cognitive therapy? Let us learn more about cognitive therapy that is mindfulness-based.

Mindfulness-Based Cognitive Therapy Could Be The Key

How can mindfulness-based therapy be key to healing and self-improvement? How can this type of cognitive therapy be beneficial to those who are depressed or anxious?

Self-improvement or finding ways to help ourselves overcome our trials can be stressful per se. Sometimes, we are in denial that we are not displaying this specific behavior where in fact it is the most undesirable thing that other people see in us. But mindfulness-based therapy can possibly help in this area.


On your journey to a better you, recognize that self-improvement begins with self-awareness.
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Mindfulness-Based Cognitive Therapy could be helpful as we take the journey towards self- improvement. Examine yourself and list all the attitudes and behaviors you have (part of mindfulness-based therapy). Don’t limit yourself to knowing that you possess all excellent qualities. This is among the steps done in cognitive therapy. List down your negative traits as well. While doing this, be aware of their feelings and accept their views. Do not argue nor contradict their beliefs about you. This is the concept of cognitive therapy that is mindfulness-based.

Marisa Tolero, LMHC, explains, “When I tell you to “bring yourself to the moment,” you realize how many thousands of things you could be focusing on at the moment. So mindfulness is also choosing one of those things, like one object interacting with one of our senses, and attending to that.”

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Accepting something that is hard to believe is very difficult. If all your friends have a common opinion about you, then it is legit. If only one or two persons are saying that you have this negative trait, then it can just be limited to a few individuals and this trait is not a concern to others. In mindfulness-based therapy, you work on these negative traits and change something that will enhance your personality and do you good. This makes this type of cognitive therapy very personal and effective.

Benefits of Mindfulness-Based Cognitive Therapy

The more you practice mindfulness-based cognitive therapy, you will gain its benefits not only from the psychological aspect but as well the physical side too. Different types of mindfulness-oriented cognitive therapy are gaining momentum in helping to achieve mental well-being. The following are the different modalities of interventions that involve mindfulness-based cognitive therapy techniques:

chart showing how long you should practice this form of treatment
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Mindfulness-based stress reduction. This technique helps the mind and body to calm down to keep up with stress, illness, and pain. This is an eight-week program helping people with problems in stress management that have resulted in physical ailments such as chronic pain, anxiety, depression and other persistent emotional distress. For Danna Anderson, LPC, “Mindfulness-Based Cognitive Therapy or the mindfulness-based approach helps people develop the capacity to handle what life throws at them and creates emotional resilience.”

Additionally, Emily Diaz, LPC, wrote, “Mindfulness-Based Stress Reduction is a cognitive and behavioral therapy program, which uses a combination of mindfulness, meditation, and yoga. Mindfulness is about being fully aware of whatever is happening in the present moment, without filters or the lens of judgment.” Mindfulness-based therapy improves awareness of self.

Mindfulness-based cognitive therapy. Originally used to prevent relapse or recurrence of depression, the mindfulness-based type of cognitive therapy helps the person find ways to combat pessimistic thoughts that can lead to depressive states. It involves therapist-assisted activities such as meditation and breathing exercises and can progress to individual practice once the person has completed the program. Hence, cognitive therapy that is mindfulness-based helps reduce self-negativity. The mindfulness-based technique is indeed beneficial for a lot of people.

Mindfulness-based cognitive therapy can lead to positive changes in life that can be experienced by everyone. Whether you are suffering from mental or emotional distress, or just having a bad day, mindfulness-based cognitive therapy can bring you back to your track if done on a regular basis.



Meditation For Therapists – When Career Gives You A Shove

Therapists may look tough in front of their clients, but what others are not aware of is that they, too, are driven by emotions and the need to protect themselves.  They also, at times, find themselves sobbing on the floor of their arena, trying to rationalize and struggling with their minds to make sense of why and how they reached that point.

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Continue reading Meditation For Therapists – When Career Gives You A Shove

What Is Mindfulness Practice Or Meditation?

Mindfulness Meditation

Overlapping stones on a beautiful scenery. A 10 to 15-minute mindful practice per day is enough to target the mental and physical inability to control hormonal imbalance. When it comes to stress relief, many people deal with it by simply ignoring the symptoms and avoiding the stressors. There is nothing wrong with that since doing so can give individuals the time to reflect on what is more important to handle in a particular situation.
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When it comes to stress relief, many people deal with it by simply ignoring the symptoms and avoiding the stressors. There is nothing wrong with that since doing so can give individuals the time to reflect on what is more important to handle in a particular situation. However, avoidance is not much of a help for emotional and mental stress as these two things can spur just from anywhere. Thus, it may not be something that anyone can avoid that easily. Fortunately, mindfulness practice/meditation can somehow address that. But people may wonder, how can sitting in silence greatly impact individuals’ overall wellness?

Is Mind Meditating Enough?

Meditation, specifically mindfulness meditation, effectively helps reduce stress more than almost any single-handed psychological and medical treatment. Some studies back up consistent results ranging from people of all ages dealing with different stress levels. A 10 to 15-minute mindfulness practice/meditation per day is enough to target the mind and body’s inability to control hormonal imbalance.

Meditation Helps In Coping With Stress

Most therapists and psychologists often suggest their clients experiment with mindfulness practice/meditation, especially when struggling to cope with debilitating symptoms of stress. By learning how to meditate, people can reduce stress without considering a major life change. It can assist in decreasing the side effects of negative hormone production associated with stress called cortisol. Some of these stress-related issues include increased blood pressure, memory loss, and sleep disruption. In most instances, the chemical imbalance can also lead to a series of mental health conditions such as anxiety and depression, responsible for putting people’s lives into a crashing halt.

Mindfulness Practice Or Meditation Supports Better Sleep

The time people spend sleeping at night varies with their day-to-day lives, physical health needs, and mental strength. But generally, it takes at least 10 to 20 minutes for their mind and body to relax and shut down. If it takes more than that, the condition might associate with sleep troubles such as insomnia. Fortunately, mindfulness practice/meditation can help with the problem by allowing the body and mind to focus on stress reduction to wind out physically when done before bedtime. Mindfulness practice brings the mind into a quiet realm and puts the body calm while enhancing inner peace. That particular mind meditated period significantly improves sleep quality as it reduces daytime disturbance.

Woman meditating at the beach
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Mindfulness Practice Or Meditation Builds Self-Esteem

Aside from its ability to reduce stress, mindfulness practice/meditation helps build people’s self-confidence and self-esteem. With all the negative impacts of social interactions where bullies and critics exist, it is entirely difficult for individuals to develop a lasting positive self-image. Fortunately, with meditation, they can build a specific self-confidence that won’t just come crashing down, especially when things get out of control. Mindfulness practice/meditation is pretty much a simple concept of putting people’s overall attention into the present situation. Mindfulness practice improves awareness, supports relaxation and calmness, and reduces mental health problems by connecting physical senses and emotions.

Mindfulness Meditation Increases Focus And Attention

Mindfulness practice/meditation is practically one of the most recommended therapeutic coping strategies that support emotional and mental balance. But for most people, the hardest thing about it is the focus. People who are not used to the practice will have issues with concentration as their mind constantly wanders off. But when regular meditation gets practiced, it can support the mind to increase its attention span. Mindfulness practice/meditation can dramatically improve performance and speed, beneficial for fast and reliable production. Aside from that, it can further help advance creativity and imagination while also promoting problem-solving and decision-making skills.

A woman ruminating at a quiet place
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Mindfulness Practice Or Meditation Improves Emotional Pain Tolerance

Usually, people feel a different level of emotional pain based on how they perceived it. Meaning, their mind control the pain they feel given an amount of time. But in situations where they think emotional pain is intolerable, mindfulness practice/meditation can help alter that thinking. It supports emotional regulation, which allows people to encourage a less reaction to painful stimuli. These can include heartbreaking situations like divorce, breakup, and the loss of a loved one. And since meditation works hand in hand with crying, it releases negative energy that holds emotional weight. With meditation, people focus more on gratitude instead of sadness, anger, and heartbreaks.

This Practice Avoids Depression

Mindfulness practice/meditation is what most experts often include in depression treatment because it provides an opportunity to bring people’s attention to the negative thoughts, feelings, and behaviors to cope with them accordingly. Meditation fosters a more established mental and emotional mindset as it decreases unhealthy coping strategies, including smoking, alcohol drinking, and drug abuse. Since depression negatively promotes sadness, agitation, and self-criticism, mindfulness practice/meditation can help eliminate those and prevent them from attaching around for too long. People practicing meditation more often are less likely to deal with relapse as they become more aware of their condition and do not engage in any depressive behaviors.


Counseling 101: How To Meditate

When we say meditation, it is all about the attention we put into our minds and body. It relates to the exercise where we go in and out with our breathing to help ourselves retain the present moment. Meditation practice requires a lot of patience and mindfulness skills to be able to experience the best result. Though many of us think that meditation is quite easy, it still requires specific processes. There are things that we need to consider, and below are the following that revolves around it.

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Why Is There A Need To Meditate?

It is no brainer that meditation is good at reducing stress. It is one of the best significant practices that build up little patience and some acceptable kindness for ourselves. Meditation gives us the power to turn our emotional and mental issues around and use them to our advantage. It promotes a comfortable method of self-awareness and self-care because of the focus within our ability to look through our whole well-being. Meditation makes us inject long-lasting and far-reaching benefits that greatly affect our quality of life. Aside from that, we get to benefit from the following:

  • A better understanding of our unexplained emotional pain
  • Reduced symptoms of anxiety and depression
  • Improved connection with other people and the community
  • Improves focus and better memory retention
  • Reduced risk for chronic illnesses

Where Is The Best Place To Meditate?

Experts often tell us that we can meditate anywhere. They say that as long as the place promotes a good ambiance or is well-lighted, we can jump right into it and start with the meditation process. However, meditation requires more than just a good place. It needs to be done in a peaceful and quiet atmosphere where nobody can bother or disturb us while meditating. It could be places like our bedroom, bathroom, and view deck of our house. But sometimes areas not typical like in our car, library, and forest can provide that quiet and peaceful ambiance we need.

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Is It Okay To Listen To Some Music While Meditating?

Honestly, this one is entirely up to each of us. Some would prefer to listen to soothing music because it helps with more focus and concentrates on meditating. However, some of us find music disruptive and a bit annoying, especially during a well-absorbed mindfulness moment. But for beginners who want to engage with music while meditating, it would be better to listen to a very calm and relaxing instrumental piece like a piano. Or maybe listen to some recorded sounds of nature such as a flowing river, falling rain, running stream, birds chirping, and so on.

How Long Should Meditation Last?

Usually, it depends. Some people spent roughly an hour or two in meditation sessions. But if in case we would try it for the first time, beginners like us should probably start with about five to ten minutes. That is because this span is the maximum concentration beginners can put up with the mindfulness practice. Fortunately, we can gradually work on improving and expanding the sessions over time. But note that there are specifics that we should follow to obtain better meditation results.

  • Set the alarm so we won’t get distracted.
  • Put away smartphones or other devices that might interrupt the meditation session.
  • Understand that the whole point of meditation is to clear our minds from thinking.
  • Be present and mindful with the quality of meditation
  • Note that longer meditating time does not necessarily mean better mindfulness result

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What Body Positions Are Appropriate?

There are quite some people that often think they know more about meditation. Thus, they would tell us not to do this and that. Perhaps that is because mediation is simpler than any other exercise that provides the same health benefits. However, some steps should need to be followed to feel relaxed while working on the process.

The First Is To Take A Proper Seat. Proper positioning of the upper and lower extremities of the body is important in meditation. It will help in the accurate distribution of required energy. It should be done with eyes closed, straight back, head facing forward, and feet flat with our hands set on top of our legs.

Look For The Best Position For The Body. Usually, the common complaint we have with meditation is the uncomfortable body arrangement. It is a normal feeling because meditation requires a specific and stable body position that we would be sticking to for quite a while. But once meditation becomes a daily habit, the uncomfortable feeling slowly disappears.


There are lots of meditation techniques that we can choose from. Some of which are easy to follow. But the important lesson before engaging in meditation is understanding that it is not an emotional and mental health cure. Meditation only serves its purpose in keeping us aware of the needs of our mind and body.


Frequently Asked Questions About Nature Vs. Nurture Psychology

When can you say that you are the person who you think you are? Will you be able to identify your traits, personality, way of thinking, and emotional responses based on your environmental experiences? Or do you believe that your genes have something to do with your behavior, emotional and mental state?

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For the last couple of decades, people discuss what brings a person’s personality to the table. Some say it is with nature where people are believed to get bound with the same thoughts, feelings, behaviors, and responses because they are expected to be like that on all occasions. Respectfully, it happens a lot despite not being in the same circumstances.

However, others greatly disagree as they believed that everything they do, every decision they make, and every move they take is purely based on their learning experiences and rational thinking. These individuals strongly believe that their environment contributes a lot to their changes and development as a person. Thus, they only act according to what the environment wants them.

But if you were given a chance to choose which of these two is correct, what would your choice be? Will it be due to nature or nurture? Before answering the question, you might want to check out these frequently asked questions to help you out.

Why is nature vs. nurture important to psychology?

Psychology has a long history of discussion regarding the essence of nature versus nurture. The debate centers on the relative contributions of environmental factors and genetic inheritance to human development. The debate relies on the factors that nature is what people believe as an influenced by other biological factors and genetic inheritance. On the other hand, nurture is taken as the influence of external factors such as exposure to technology, life experiences, and individual learning.

 Is Developmental Psychology nature or nurture?

Developmental psychology is more on the nature aspect. It seeks to understand the natural changes in the human body and the behavior that results from the aging process instead of focusing on nurture or learning life experience. Thus, in cognitive psychology, the take believes that people’s behavior is influenced by experience or nurture. However, some experts also believe that the process can be associated with nature due to the brains’ inborn capacity to process information.

 Was Freud nature or nurture?

Freud’s psychodynamic theory of personality regarding nurture against nature runs on clinical observations. He believes that humans are unaware of most factors that influence their feelings, thoughts, and behavior. Freud’s psychodynamic theory of personality approach takes into account both sides of nature and nurture. Sigmund Freud claimed that an individual’s personality is the product of innate drives in life, including the person’s natural motivations or urges that they are born with. Along with childhood experiences, the individual has from the way he was raised and nurtured within an environment.

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 How do nature and nurture affect personality?

The nature versus nurture debate has been the longest issue in psychology. But despite’s experts’ different opinions about the matter, they still agree on one thing. That is the idea that one’s personality is shaped by a combination of nurture (environmental) influences and nature (genetic). But it is vital to realize that although people inherit genes, they do not usually inherit personality in any predetermined sense.

So at this stage, we can assume that a person can change his personality based on his environment. And though his genetics can contribute something to his overall development, most of the decisions that the person makes in his life will be related to his environmental experience.

 How do nature and nurture affect intelligence?

Nature and nurture are always the foundation of intelligence. Some genes alter an individual’s brain chemistry to learn and understand things around him better. Intelligence is the most extensively considered feature in behavioral genetics due to its factors related to a child’s home environment. These include the relationship with parents, nutrition, social interaction, availability of learning resources, etc.

Thus, the chance of increasing the person’s intelligence can somehow rely on environmental influences as children move into adulthood.

 How do nature and nurture influence child development?

Nature and nurture both play a significant role in a child’s development. It explains that the way people act as parents that go along with their child’s genes is strongly intertwined. Each child acknowledges and reacts to parenting strategies in various ways, and most of these responses partly come from the specific result of their biogenetic makeup. But to be clear, the progress of intelligence depends on both the genetic influences on the brain.

Therefore, not because the parents are both smart, the child will come out as genius. It does not work like that. Child development approaches as genome sequencing and neurotransmitters while adjusting to peer pressure and social influences.

 What are the six principles of nurture?

Six principles of nurture include the importance of transition in children’s lives and the importance of nurture to improve overall well-being. It also involves language as a vital means of communication and considers all behavior as a communication. The principle also associates with the classroom that offers a safe base, and children’s learning is understood developmentally.

 Is anxiety caused by nature or nurture?

Though some researchers conclude anxiety coming from genetic aspects, there are instances that an environmental factor can also influence it. In other words, it is likely to have anxiety without the mental health condition running in the family. Honestly, there is a lot of relation between anxiety disorders and genes that people don’t entirely understand, which requires more research. But then the mental health disorder is no doubt can be both caused by nature or nurture.

 Is aggression Nature or nurture?

Ideally, the significant portion of a child’s development and human maturation model can be relevant only to biological factors. That is because it is how an individual is brought up or nurture with foremost psychological features. One best example of that is Bandura’s social learning theory in 1977. The theory states that violent behavior is cultured from the individual’s environment through observation and imitation.

 Is high IQ nature or nurture?

IQ development shifts from nurture or known as environmental influences, to nature o the genetic influence. It usually happens with children moving into adulthood, approximately from age 12 years old to 16. Research that backs up the claim that thicker cortical region, or the part of the brain associated with higher IQs, also appears associated with bigger susceptibility to environmental contribution.

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 Does nature affect intelligence?

The answer is yes. Intelligence gets greatly influenced by all aspects of the environment. These factors include the availability of learning resources, physical exercise, nutrition, parents’ occupation, family income, and residence place. It also has something to do with education’s influence on the child’s IQ to a large extent.

 Which one is more important, nature and nurture?

Most experts will agree that nature is more important than nurture. That is due to the contribution of genes that will determine who the individual is and will become. Although the environment can potentially influence thoughts, feelings, and behaviors, genes determine how these factors affect him. For this reason, nature is further essential than nurture.

 Why is nurture important?

Nurture is significantly important in human development as it affects mental and physical health. Of course, certain genetic factors can create a predisposition for a certain illness, but the likelihood that an individual develops that ill-health depends in part on the environment (nurture). This particular circumstance supports the idea that nurture plays a significant function in the growth of mental health issues.

 How do you nurture yourself?

Nurturing oneself self is the top priority of every individual. It should involve self-love that determines self-awareness and self-value. One should also have the initiative to practice self-care as often and do nice things to make him happy and fulfilled. It is vital that the individual set healthy boundaries with others. One should have to be more compassionate towards himself and others and become his advocate of overall wellness.

Self-nurturing is essential, and it is part of your responsibility to yourself. You don’t go around people asking them to be responsible for your own self-growth. Yes, self-nurturing can be exhausting and sometimes time-consuming. But once you understand the importance of positivity and happiness, you will never look at self-nurturing as a struggle but a responsibility you owe to your overall wellness.

 What is a nurturing woman?

A nurturing woman composes qualities that are beyond understanding. She practices humility, love, and gentleness for other people to feel safe and true to themselves. She listens well, deals with challenges and changes gracefully, and full of confidence. A nurturing woman knows how to make others feel good as they strive hard to care about them.



Frequently Asked Questions About Anxiety Reduction

People recognize anxiety as the most known form of mental illness. At some level, it can cause a higher risk of physical, emotional, and psychological problems. It can even last for an extended period. In some unfortunate cases, it can cause physical symptoms, including chest pain, muscle pain, heart rate changes, dizziness, and headaches. It potentially increased the risk of high blood pressure and even heart disease. It can affect your memory, cause a chemical imbalance in the brain, cause emotional turmoil, and many more.

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With all those negative symptoms, it just strengthens the reason why anxiety should be treated before it escalates into something no one would dream of having – an anxiety disorder. Learn some new information about the mental health condition with these frequently asked questions.

What is anxiety reduction therapy?

The idea of anxiety reduction lies in the goal of cognitive-behavioral therapy. It is to identify and correct the negative beliefs one has for people with anxiety disorders. Negative ways of thinking fuel the off-putting emotions of anxiety, so the idea of anxiety reduction therapy is that if you change how you think, you can change the way you feel.

Basically, it is just as simple as telling yourself to stay optimistic. Anxiety reduction therapy is somewhat comparable to what people used to call the “law of attraction.” When they think about good things, they eventually receive good things. Therefore, the more people draw closer to mental health positivity, the more they get closer to their goal.

 Can anxiety be reduced?

Yes, of course. There are methods to reduce stress and anxiety. These include behavior, thoughts, and lifestyle changes. These are, but not limited to, limiting alcohol and caffeine, eating a well-balanced diet, and taking time for yourself. Consider consulting an expert if ever symptoms persist.

Be mindful not to self-evaluate. Yes, there will be moments that you will experience unwanted symptoms, and you will immediately assume it to be an anxiety disorder. You should refrain from doing that because the tendency is that you might become absorbed with anxiety even if you don’t have a disorder. Only an expert psychiatrist and therapist can diagnose your mental health condition.

 What helps calm your anxiety?

Anxiety can come from a lot of things. To get rid of it, you can consider some of these: preparing and eating well-balanced meals, taking some time out, exercising regularly, practice breathing exercises, and spending time with friends and family. As long as you work better in keeping your thoughts away from negativity, you can benefit from these helpful tips.

But of course, not every coping method that works for others does not guarantee to work for you. You need to find the right strategy that will fit your needs. You should not rely on what others tell you, what you read on the internet, or what you believe is the proper way. Please always consult professional advice before going for some instant changes for the sake of your mental health.

 What helps anxiety naturally?

The best natural ways to reduce anxiety include: regular exercise, avoid drinking alcohol, quit smoking, drink less caffeine, practice deep breathing, eat healthy foods, get enough sleep, and meditate. Also, consider drinking tea to help relax your mood.

As you have noticed, all of these suggestions are connected to lifestyle changes. Yes, it is impossible to alter your routine instantly, and you can’t just change everything in one click. The process of killing anxiety naturally takes time. Do not force yourself into activities that might cause an imbalance in your overall health. Be mindful of taking things slowly.

 Can anxiety go away naturally?

The first few mild conditions of anxiety will go away on their own. Usually, it needs less than a few hours to feel emotionally and mentally relaxed again finally. However, anxiety that stays longer becomes a mental health issue. Thus, people with anxiety disorders never fully eliminate their anxiety. Fortunately, there are better ways to help them control their feelings, which is through therapy.

But therapy alone will not work if there is not much effort coming from you. Once you have decided to go on therapy, you need to commit to it fully. You don’t just attend a session for the sake of convincing yourself that you have undergone therapy. Please ensure your mental health recovery by changing your lifestyle as well. These include eating a well-balanced diet, regularly exercising, getting enough sleep, hydrating properly, and so on.

 Can anxiety go away with time?

Unfortunately, anxiety does not disappear because it pretty much stays forever. You can’t eliminate negative emotions from your brain because you have to deal with them. There is sadness, frustration, anger, and exhaustion that you need to overcome, whether you like it or not.

If you want the unwanted anxiety to go away, practice self-help tips. These include deep breathing, mindfulness meditation, and staying on an active and happy lifestyle. Though they do not work immediately, these things guarantee to provide you with long-lasting mental health benefits.


 Does anxiety worsen with age?

No. Anxiety complications do not automatically get worse when people age. However, studies show that most of the number of people suffering from anxiety is middle-aged and adults.

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 Is anxiety all in your head?

Some people believe anxiety to be all in the head. It’s the brain’s way of preparing them an escape from danger and helps them deal with stressful situations. However, people experience anxiety at different periods. Sometimes it can be a mild thing that they can eventually get rid of, while at times, it turns out to be a mental health disorder.

If you think your worries and fears are getting out of hand, seek immediate help. Call your doctor or visit a therapist to get a proper diagnosis. From there, you can start working your way to mental wellness.

 At what age does an anxiety peak?

Anxiety tends to peak in adults age groups are 30 to 44. They are around 23% of people reported a mental health condition within the past year.


 What triggers anxiety?

Many things can trigger anxiety, such as traumatic events in life or a build-up of stressful life situations. It could come from a family’s death, heartbreak in a relationship, work, or school stress. It can also come from an ongoing problem with finances.


 How long can anxiety last?

Anxiety attacks often rise within 10 minutes and rarely last for about 30 minutes or more. However, in some unfortunate instances during that short time, symptoms can be severe. People may experience a certain amount of terror as if they are about to die or lose control.


 Can you have anxiety all day?

Unfortunately, yes. Anxiety can make you feel as though things are worse than they are. Everyone’s experience of anxiety is different. But if it is diagnosed as a disorder, the feelings of fear and danger can be ongoing, which will last for an extended period that will interrupt daily routine.


 How does anxiety feel physically?

In some instances of short-term anxiety attacks, there is an increase in breathing and heart rate. It disrupts the needed concentrated blood flow to the brain. This very physical response is entirely normal because it prepares the mind and body for an intense situation. If the symptoms get too intense, however, there are some signs of light-headedness and nausea.

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 Are daily panic attacks normal?

Some people find the situation normal. They suffer from panic attacks on a daily or weekly basis because it results from misinterpreting physical symptoms of anxiety. However, in some unfortunate cases, panic attacks’ noticeable symptoms frequently result in social difficulties, including stigma, embarrassment, and social isolation.


Kid-Friendly Meditation Practices Good For The Mental Health

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With the increasing stressors we experience daily, people look for the most effective ways to lessen their effects. One technique that stands out right now is meditation. Meditation is a type of mindful practice that is good for mental health, given that it promotes self-control, reduces anxiety and stress, and builds focus. 

But are you aware that adults are not the only ones who can join this movement? Experts recommend it for kids to practice as well. This activity is something that will help them fend off negative thoughts, increase their positivity, and enhance their self-confidence. With this in mind, here are several kid-friendly meditation practices that you can teach to your child. 

Children’s Yoga

If your child is as hyper as ever, then you may opt for children’s yoga. In the world today, particularly in Western countries, people believe that meditation is a form of exercise. However, this is very different from its origin. Parents will be able to teach this belief to their kids through yoga. The reason behind this is that this technique revolves around its technicalities on meditation and relaxation. 

Teaching yoga won’t be as effective if someone does not know the science behind it. Therefore, the best way to go about this is for you to enroll your child in a yoga class for children. Here, they will know its basics and foundation, which will be their guide as they traverse through this journey of meditation. 

The Balloon

This guided meditation has a connection to a deep breathing exercise. However, what makes it kid-friendly is that it adds a bit of twist into it by incorporating some fun without being too distracting. So, how does it work? Just follow the steps below. 


  1. Ask your child to sit or stand somewhere quiet. Make sure that the place you’ll stay for this exercise has little to no distractions. 
  2. Once settled, let them relax their body first. Do not start this exercise if they’re still feeling a bit tensed or tired. 
  3. Let them begin taking deep inhales and slow exhales. Ensure that they do it through the nose. 
  4. Once the breathing has been sustained, start taking slow and deep breaths and fill the belly with air. Imagine this as if you are trying to set up and blow a giant balloon. Tell them to expand their stomachs at its fullest. 
  5. Let the air out from the belly through the nose. Tell your kid to ensure that their bodies are at their most relaxed state every time they release air from their “balloon.”
  6. As a parent, you may support them by adding a hissing sound every single time they exhale. It will give them imagery that they are letting the air out of the balloon. 
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Body Scanning

This practice is almost the same as that of Reiki, a Japanese practice that revolves around the concept of energy flow. What’s good about body scanning is that it is helpful to mental health. It kind of serves as a distraction to the child by switching his or her attention from the stressed mind to the tired and unenergetic body. So, how do you get started with this?

First, ask your child to lie down peacefully on a bed he or she is most comfortable with. Then, mention his or her body parts one by one to get them immersed in the meditation practice. Make sure that your voice is calm and loving to set the tone right. Then, tell them to begin doing deep breathing. 

Some children prefer playing a soothing song in the background to keep them focused on the activity. It can also be supported through imagery. Ask your kid to think of relaxing scenery such as a fresh meadow full of flowers or the sunset at the beach. You may also tell them to go to their happy place to keep them relaxed. 

Aside from these strategies, you may also incorporate conversations along the way while rubbing oil into their skin. Touching and massaging their stressed body parts will calm them. 

The best way to go about body scanning is to ask questions about the body part that you are feeling. For instance, you’re rubbing their feet. You may ask them how their feet feel, how tired they are, and if they can have their foot size changed, what would it be? These are random questions, but it helps them get connected with their body parts. 

Recorded Meditation And Meditative Music

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Recorded meditation and meditative music touch the heart and soul of kids. These are reliable practices when it comes to addressing mental health problems. For instance, if they are having a hard time sleeping or lowering their energy, then this should be your go-to strategy. 

Keep in mind that it is not your job to come up with the tracks to soothe them. Instead, let them decide. Allow them to choose the sounds or voices that will promote a comfortable space for them. Then, make it a habit to play these while they are stressed and regularly on specific time slots when they need to relax, such as before going to bed or in the afternoon after eating lunch. 

Always remember that you cannot force your children to meditate. Therefore, you must immerse them with the foundations of this practice to ensure their more profound commitment. Believe it or not, they’ll begin to enjoy the practice in no time. 


Encouraging The Family To Meditate

Meditation is one way to control an individual’s thoughts and redirect stress to have a clearer mind. It aids in focus and helps in decision making by managing feelings. Mediation is also an effective method for improving mental health and having a more optimistic view of life.

Many people are engaging in meditation because of the benefits it brings. Some of the advantages they enjoy are better concentration and focus and a positive state of mind. People who meditate also reported that they can work better under pressure than when they did not meditate. It is also a way to relax and improve mindfulness. Meditation is an excellent way to connect the body and the mind.

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Doing things with family is a great way to bolster the relationship with one another. Having a shared activity with family members can help in improving an individual’s skills and control over oneself. When a family engages in the same activity at a time, it can be a source of support that motivates individuals.Therefore it is ideal to encourage the family into meditation.

Understanding Meditation With The Family

In exploring an activity with the family, it is essential to explain the action. In this case, it is crucial to discuss what meditation is and what will make it a good activity for the family. Start sharing with your family why you are interested in meditation as it gives them an idea of your motivations. It may also be an avenue for you to share each other’s thoughts and views towards meditation.

Opening up with the family about an activity can give the family a view on your interests. It is a peaceful and beneficial activity with mediation, and there is a better chance that the family will find it interesting. Keep the topic as trivial and informative so the family can better grasp the ideas and understand the importance.

Be patient and rigorous in discussing this with your family because understanding meditation is not only learning about the activity but also having the opportunity to reap its benefits. It is also best to consider the discussion pace with your family’s ability to comprehend.

Exploring The Benefits Of Meditation

After understanding meditation, the family may now move on to exploring the benefits of it. The family must be willing to commit and make time for this activity. Since it is an activity that will be done together, it is best to do this when every family member is available.

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There are many benefits to meditation that your family can enjoy. From relieving stress to improving mental focus, meditation is essential in the psychological well-being of any person. Being able to control thoughts can help make decisions as this is important in the family because every decision can affect the relationship of the family members.

For families in crisis or struggles, meditation can help in keeping an optimistic perspective. It can significantly reduce anxiety and improve emotional health that can maintain a positive outlook in life. Meditation alone may not solve family problems, but it is fundamentally useful to alleviate the mental stress and emotional burden.

Doing meditation with the family will promote better relationships with one another and gather support from each other. The family will have something to do together and motivate each other to achieve the goals and reap the benefits. It can also be an excellent avenue for families to bond and share their experiences to help each other. 

Improving Meditation With The Family

The family is now engaged and can further enhance their meditation. With the basic understanding of meditation and its benefits, the family can improve their practice to achieve better results. The family may utilize different types of meditation to cater to their situation and needs.

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It is great to explore different methods and types of meditation. Variations can reduce the redundancy of steps and expand the view of the family towards meditation. It is ideal to try different combinations of reflections that will satisfy the needs and still be holistic.

In any activity, the family should have clear goals and the same commitment. With improving the meditation, make sure that the family can adjust and go with the pace. Continue to help each other and respect individual decisions. Try to support other members who may stop pursuing the goal and not force them to come back. 

In Summary

Encouraging the family to engage in meditation is a relatively easy task when done correctly. There must be a common understanding among family members. Explore what meditation is with the family to build their interest in the activity. Upon knowledge, the family can now enjoy the benefits and support of one another. Improving meditation is one right way to keep the family engaged and a more holistic approach to better well-being.

How To Make Your Home Meditation-Friendly Amid A Pandemic

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In these trying times, it seems effortless to have a chaotic mind. After all, you see or hear about the pandemic everywhere. Even if you are a naturally optimistic individual, you may slip up sometimes and be unable to keep yourself from worrying about what may happen tomorrow.

As I consult my friends about it, a few of them have suggested that I start meditating. I admittedly thought that they were trying to pull my leg, but they insisted that the activity helped them countless times. When I asked how to do it, I had been advised to make my house meditation-friendly first.

Here’s how.

Clear The Furniture In Your Meditation Area

The most practical course of action is to pick a room at home for meditation purposes. It can be your bedroom, veranda, porch, or even the living room. Then, once the choice is made, you should clear the furniture in a specific area in any of those rooms.

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Doing so ensures that you have enough space to sit down and meditate comfortably. Even if it is only several square feet, it should be fine. Besides, staring at the furniture may distract and prevent you from being in Zen mode.

Turn Off All Gadgets

iPads, smartphones, laptops, and computers are well-known sources of distraction for people who want to try meditation for the first time. Turning off the WiFi on such devices to prevent social media notifications from disturbing the peace does not always suffice. After all, texts and calls can still come in and tempt you to move away from your spot.

The only way to make your home meditation-friendly is by turning off every gadget you own. For extra measure, you can hide every electronic device deep in your closet or lock them safely in a cabinet. That guarantees that your concentration will not be broken.

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Play Calming Music All Over The Place

Folks have different ways of getting into the meditative mode. Some merely need to sit on a mat and face the sun; others like to meditate in a dark room, lit by nothing but scented candles. But for the majority, calming music is everything.

Assuming you agree with the majority, you may download instrumental songs and play them right before meditating. It will start putting your mind at ease and prepare you for your spiritual journey ahead. Furthermore, it may be able to mask external noises that may disrupt the room’s tranquility.

Ask Your Housemates To Stay Quiet Before Meditating

Whether you are a parent of young kids or have friends as housemates, there may rarely be a quiet time at home. Both children and adults can be the same, in the sense that they love chatting and staying awake for as long as possible. Hence, finding a window for meditation may not be a walk in the park.

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If you are bent on meditating amid a pandemic, you should know that there is no harm in asking nicely. Inform your housemates about your goal to meditate at a particular hour and request for them to avoid making noises then. Meditations do not typically take longer than 30 minutes, so it should not strain their lives.

Final Thoughts

It seems crazy how following the tips above have altered my life for the better. I have never seen myself as the meditating type, but I have pulled it off. It has never occurred to me that I can stay still for longer than five minutes, but impossible things become possible when you set your heart to it.

I will undoubtedly continue practicing meditation even after the pandemic is over, and so should you. Cheers to a zen life!

Why Meditating Is Essential During Quarantine

There is perhaps not a single person who does not complain about their busy schedule ever. I am guilty of doing that several times a day, and my best friend, Lena, always happens to be my shock absorber.

I did not know how Lena would react to my complaints at first. We practically grew up in the same neighborhood, so I was aware of how temperamental she could be. But as the years went on, my best friend became calmer than ever, as if nothing could faze her.

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When I asked Lena how it was possible, she said, “It’s all thanks to meditation.” I almost laughed at that answer since we used to joke about individuals who did it. (Those were not our finest hours, I know.) But then I saw how serious she was and decided to try it during the quarantine.

Below are my findings so far.

It Helps You Stay Away From Social Media Effectively

A lot of people thank God for the creation of YouTube, Instagram, and TikTok. They say that they may have gone crazy during the quarantine without them. However, they probably forget that social media channels are full of depressing content and fake news, which can make them hate staying at home more.

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You can avoid becoming one of those people by meditating. Doing so requires a level of stillness that you cannot get if you keep on checking your phone for notifications. Thus, to have a successful session, you have no choice but to step away from social media.

The Quietude Drowns All The Internal Noise

Whether you get coronavirus updates from your smartphone or TV, there is no way for them not to affect you. Imagine, the news anchors talk about the new deaths and positive cases every single day. At the time of writing this blog, some countries have even experienced a second wave of COVID-19 cases. It is not shocking if you worry about catching the virus in no time, given other people’s lack of discipline.

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The only thing that may silence the internal noise that you are dealing with is meditation. After all, you cannot think of anything while doing it. You merely have to listen to your heartbeat and find your center until your thoughts blend in the background. Once you come out of the meditative state, the quietude can govern your system.

You Won’t Feel Too Bored

You may have seen some articles about individuals who have started baking, writing, gardening, or doing random things during the quarantine. Some of them have always wanted to try that and are happy for the free time that the stay-at-home order has given them. But others feel too bored with streaming shows and movies, so they work on other activities.

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In all honesty, boredom tends to be a foreign word for people who meditate. You can remain in one position for hours without feeling the need to tap your fingers or hum or turn on the TV. Days can pass by, and you may never get tired of meditating.

Final Thoughts

How I look at meditation now is much different from how I used to see it. In the past, I assumed that it was a fad that socialites and hippies alike popularized. However, my eyes have since been opened to the fact that this ancient practice should be honored and passed to new generations.

Even when the quarantine ends, I will not stop meditating. Maybe I won’t be able to do it as much as I want to daily, but I can feel contented if I get to sit down and meditate every night.

(If you want to learn more things about meditating and self-soothing, you can check out BetterHelp. BetterHelp is a great venue to ease your burdens away. Mental health specialists are all ready to help those in need.)