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Mindfulness

In today’s fast-paced world, many of us struggle with stress, anxiety, and constant mental chatter. Mindfulness offers a powerful, evidence-based way to support your mental health by helping you become more present, grounded, and emotionally balanced.
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Mindfulness means paying attention on purpose, in the present moment, without judgment. It’s about noticing your experience as it is without trying to change it right away. Practicing mindfulness regularly has been shown to reduce stress, improve focus, and increase emotional resilience.

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A review of empirical studies by Keng, Smoski, and Robins (2011) found that mindfulness significantly reduces rumination and emotional reactivity while improving psychological well-being across a variety of mental health conditions.

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Core Mindfulness Skills to Try:

  • Observe Without Judgment: Notice thoughts and feelings as they arise, without labeling them as “good” or “bad.”

  • Breathe with Intention: Use your breath as an anchor. Even one minute of deep, slow breathing can calm your nervous system.

  • Try the “STOP” Technique:

    • S: Stop

    • T: Take a breath

    • O: Observe your thoughts, feelings, and body

    • P: Proceed with awareness

  • Be Present in Daily Life: Mindfulness doesn’t require extra time. Practice while brushing your teeth, walking, or drinking tea—just notice the experience.

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A meta-analysis by Khoury et al. (2015) confirmed that mindfulness-based stress reduction (MBSR) meaningfully lowers anxiety, depression, and psychological distress, even in healthy individuals.

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Mindfulness is a simple, accessible way to support your mental health - no fancy equipment or hours of training needed. Just a few minutes a day can help you feel more centered, calm, and in control. Start small, stay curious, and be kind to yourself along the way.

 

 

References:

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​Keng, S. L., Smoski, M. J., & Robins, C. J. (2011). Effects of mindfulness on psychological health: A review of empirical studies. Clinical Psychology Review, 31(6), 1041–1056.

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Khoury, B., Sharma, M., Rush, S. E., & Fournier, C. (2015). Mindfulness-based stress reduction for healthy individuals: A meta-analysis. Journal of Psychosomatic Research, 78(6), 519–528.

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