2. Definition and Benefits of
Mindfulness
Mindfulness is the practice of paying full attention to the
present moment with openness and without judgment.
Benefits:
- Reduces stress and anxiety
- Improves focus and concentration
- Enhances emotional regulation
- Promotes self-awareness and well-being
3. Practical Exercise:
Breathing Techniques
Breathing exercises calm the nervous system and focus the mind.
Activity – 4-7-8 Breathing:
1. Inhale for 4 seconds
2. Hold your breath for 7 seconds
3. Exhale slowly for 8 seconds
4. Repeat for 3-4 cycles
Benefits:
- Reduces tension
- Helps reset emotional state
4. Practical Exercise:
Grounding Techniques
Grounding techniques bring awareness to the present moment.
Activity – 5-4-3-2-1 Technique:
1. 5 things you can see
2. 4 things you can touch
3. 3 things you can hear
4. 2 things you can smell
5. 1 thing you can taste
Purpose:
- Reconnect with the here and now
- Reduce overwhelming thoughts
5. Coping Strategy: Emotion-
Focused Coping
Managing emotional response to a stressor rather than changing the stressor
itself.
Examples:
- Journaling
- Talking to a friend
- Engaging in hobbies
- Practicing mindfulness and meditation
When to Use:
- When you can't change the situation
6. Coping Strategy: Problem-
Focused Coping
Addressing the problem causing the stress to reduce or eliminate it.
Examples:
- Making a to-do list
- Seeking help or resources
- Creating a step-by-step action plan
- Time management
When to Use:
- When the stressor is within your control
