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“ Say you’ re brushing your teeth. You smell and taste the mint in the toothpaste, listen tothe sound of the water, feel the brush on your teeth, notice all the sensations. We’ re aware ofthe larger experiences like graduations and births, but it’ sthese smaller moments that make upour lives.”
Mindfulness techniques help you de-escalate when you’ re swamped with negative emotions— for example, when someone steals your parking space.“ The acronym STOP stands for‘ stop,’‘ take abreath’— or 20!—‘ observe the situation’ soyou can take in the facts and see with clarity,’ and‘ proceed with intention,’” says Gouveia.“ You’ re choosing to respond rather than react.”
FOCUS Focusing is far better for you as arule than multitasking, scientists have found. According to the National
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Institutes of Health, multitasking overloads the brain’ s ability to transition between activities quickly, and has been linked to increased levels of stress hormones. Incontrast, concentrating on asingle pursuit like doing apuzzle or playing amusical instrument is relaxing, and prompts the release ofmood-boosting endorphins.“ If you take the time to engage inone activity and you’ re not thinking negative thoughts, you trigger the area of your brain involved in dopamine production, and you reset your body,” says Hackensack’ sKera.
TAKE GOOD CARE OF YOUR BODY Galasso, who specializes in sport psychology, says that to keep stress at bay, people should get up and move; exercise boosts production of aprotein that enhances your mood.“ You don’ t have to go to the gym,” hesays.“ Steps count. Go up the stairs at work, or walk
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around the building while taking calls. Your blood flow increases, the blood vessels dilate, your breathing improves, you sweat and activate the senses.” Hannah Marcus, atherapist at Bergen New Bridge Medical Center, agrees.“ When you walk, you’ re doing the same repetitive bilateral motion, and it’ ssoothing for your brain,” she says.“ Studies show that being outside and walking helps with brain function.”
SLEEP Agood night’ ssleep is equally important. Chronic insomnia leads to anxiety and depression, says Tossounian, because cells need to regenerate.“ If you’ re not sleeping, you’ re gradually aging yourself,” she says. The ideal amount of sleep is sevento-eight hours per night. Reading or listening to an audiobook can lead to the calming focus that makes relaxation, and then sleep, more likely.
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HEADSPACE
This popular mental health and wellness app is favored by Dr. Nora Tossounian, who saysthat when shewas working in COVID units, she used to give away subscriptions to it. A free version offers limited content; for a monthly or annual fee, users can access guided meditations, sleep tools, mindfulness exercises, movement and stretch courses, and themed courses related to work, relationships and mental health.
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CALM
Another widely used app that supports mental wellness and meditation, Calm offersavarietyofguided experiences, including10-minute“ DailyCalm” sessions, sleep support, relaxing music and playlists, some created in collaboration with artists such as Moby and singer-songwriter Kehlani. Calm also comes in a limited free version, as well as foranannual or lifetime fee.
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APPLE WATCH MINDFULNESS MOMENTS
Using an iPhoneallowsyou to own an Apple Watch and take advantage of its Mindfulness options, includingtime-adjustable Reflect and Breathe sessions.
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