Link Between Mindfulness and Emotional Regulation

Learning to be more mindful – or paying attention on purpose without judgement – has been found to be a vital tool in emotional control. This is because mindfulness can help prevent you from simply reacting without considering any consequences.

"Being aware of physical sensations, thoughts and emotions – both pleasant and unpleasant –can help us choose how to respond, rather than simply react," Dr. Timothy Riley, an assistant professor in the family and community medicine department at Penn State Health, said in a news release.

This is an especially helpful skill for people in recovery, who need to ride out cravings and gain greater control of negative emotions.

Riley offered an example of how mindfulness can help in an everyday situation: You see a cookie at Starbucks and want the cookie, he explained. Then you may become guilty for wanting the cookie. If you're mindful, however, you notice the cookie and are aware of your emotional response – and you can let it be without judgment, Riley added.

"It puts you in this observer stance where we can witness what is happening without getting wrapped up in it," he said. "It gives you a bit of space."

In other words, being mindful allows us to sit back and think whether or not it’s wise to buy the cookie and why we really want the cookie. Is it because of hunger or are you looking to fill another void? It also helps quell your inner child, who may feel like screaming, yelling, crying or throwing a fit because she can't have that cookie.

This might seem simple but being more mindful is something we all need to work on daily. Luckily, a little bit of practice goes a long way.

Helping You Become More Mindful in Recovery
Meditation is a great way to strengthen your mindfulness muscle so you’ll find it much easier to become present throughout the day. At Complete Harmony, we encourage the use of many different cutting-edge techniques to help clients heal the mind, body and spirit, including mediation. To learn more about our treatment center and our approach to addiction recovery, call today: 866-930-4673.

Tips to Stay in the Present

In today’s busy world, it’s all too easy to get distracted from the present and what’s truly important – namely, your recovery. And while it’s pretty easy to be mindful for a few moments, it takes discipline to bring mindfulness into your every day. 

Luckily, a little training can help you build your mindfulness muscle. And once you develop the skill, you can make it a regular part of your daily journey toward sobriety. 

Here are few tips to help you stay in the present: 

Get familiar with your negative feelings. A big part of mindfulness is paying close attention to your thoughts and feelings without judging or trying to fix them. Take time to think about the feelings that tend to cloud your thinking and distract you from the present moment. You may even consider jotting them down so you can refer to the list as a reminder. For example, a few common recovery emotions you may be struggling with include:  

• Anxiety
• Regret
• Guilt
• Fear
• Loneliness

Question your thoughts constantly. You’ll need to flex your mindfulness muscle daily to keep it strong, so this means making an effort to always question (and then let go of) any negative thoughts – especially the ones that get in the way of a healthy recovery. 

Count your breaths. The simple act of focusing on your breath will help you focus on staying in the present. The next time you feel distracted, give it a try: Close your eyes and take a deep breath in for the count of four. Now,  exhale slowly for a count of four. 

Create visual reminders. Whether you tie a string around your finger, wear an elastic around your wrist or hang a few post-it notes in everyday places, visual reminders will help you snap back into the present moment. 

Finding Holistic Treatment for You
At Complete Harmony, we encourage the use of many different cutting-edge techniques to help clients heal the mind, body and spirit, including acupuncture, yoga, mediation, massage therapy, and others. To learn more about our treatment center and our approach to addiction recovery, call today: 866-930-4673.