Using Mindfulness to Manage Stress, Not Empty Your Mind

Mindfulness is commonly mistaken for emptying the mind or ceasing thought, but it is actually simpler to practice.

Mindfulness is the practice of bringing attention to the present moment in a deliberate and accepting way. It means noticing what you are experiencing, including thoughts, emotions, and bodily sensations, without trying to change, judge, or push them away.

Mindfulness is recognised in clinical psychology as a tool to manage stress, regulate emotions, and improve focus. It does not require stopping thoughts or achieving a particular state. Instead, it helps you relate to your experience with curiosity, gently exploring what is happening, openness, allowing whatever arises, and non-judgement, accepting it without labelling it as good or bad.

Even short moments of mindfulness, such as pausing to notice your breath, observing the sensations of walking, or checking in with your body can calm the nervous system and make it easier to respond to challenges with clarity and balance.

Many people experience what psychologists call "monkey brain", a mind that jumps from thought to thought like monkeys leaping between branches. This is normal. Mindfulness does not aim to silence the monkey but helps you observe it without getting caught up in every jump.

How Mindfulness Helps with Stress

Research shows mindfulness can;

• Reduce emotional and physical stress

• Help you notice and manage habitual reactions

• Improve focus and attention

• Support overall wellbeing

Practising mindfulness with curiosity, openness, and non-judgement helps you respond to stress more calmly instead of reacting automatically.

Practical Everyday Mindfulness

Small mindfulness practices fit into daily life

• Mindful breathing, noticing the rise and fall of your chest without trying to control or alter your breathing

• Mindful walking, feeling your feet on the ground and the rhythm of movement

• Mindful pauses, taking a breath before replying to a message or email and noticing tension or emotions

• Body scan, briefly checking in with different areas of your body and noticing sensations without judgement

  
  

Even a few minutes a day can reduce stress, improve focus, and create a sense of calm. Mindfulness is not about stopping thoughts but learning to relate to them differently.

Working with a clinical psychologist can help you get the most from mindfulness. A psychologist can guide you in integrating these practices into your daily life, help you explore how stress and thinking patterns affect you, and provide personalised strategies to manage stress more effectively.