“Mindfulness” is a term that has crept into common vernacular in recent years. The practice has gained traction recently as people look for ways to cope with any number of stressors in their personal, professional, and family life. Mindfulness can be practiced anywhere and requires no tools or props. It is especially useful for the busiest among us who are looking for ways to break the frenzied pace of their lives—but without making yet another looming time commitment.

Just about everyone knows it when they have it, but for a more objective definition, we can turn to WebMD: “Stress is the body's reaction to harmful situations—whether they’re real or perceived.” And it’s safe to say we’re living through a particularly stressful time. When you feel threatened, a chemical reaction occurs in your body that allows you to act in a way to prevent injury. This reaction is known as “fight-or-flight,” or the stress response. During a stress response, your heart rate increases, breathing quickens, muscles tighten, and blood pressure rises. So even though you may not feel threatened by a looming deadline or how you’ll find time for your friends, your physical response to these not-so-life-threatening may be a form of a stress response. And it’s safe to say we’re living through a particularly stressful time. A 2020 survey by the American Psychological Association found that 70% of respondents reported the fluctuating economy as a significant source of stress. When you compare that to the 46% that reported the same in 2019, it seems clear people are only getting more stressed out. Stress can present in the typical emotional reactions (frustration, anxiety, the feeling of being overwhelmed, etc.), but also in physical, cognitive, and behavioral symptoms.

What are the behavioral symptoms of stress?

The behavioral symptoms of stress include: 1.) Changes in appetite—either not eating or eating too much, 2.) Procrastinating and avoiding responsibilities, 3.) Increased use of alcohol, drugs, or cigarettes, 4.) Exhibiting more nervous behaviors, such as nail biting, fidgeting, and pacing.

How do you get started with mindfulness?

Mindfulness experts like Dr. Nikki Rubin, PsyD recommend these five quick-start tips for those interested in starting a mindfulness practice. 1.) Set aside some time. You don’t need special equipment to access your mindfulness skills—but you need to set aside some time and space., 2.) Observe the present moment as it is. The aim of mindfulness is not quieting the mind, or attempting to achieve a state of eternal calm. The goal is simple: Aim to pay attention to the present moment, without judgment., 3.) Let your judgments roll by. When we notice judgments arise during our practice, we can make a mental note of them, and let them pass., 4.) Return to observing the present moment as it is. Our minds often get carried away in thought. That’s why mindfulness is the practice of returning, again and again, to the present moment., 5.) Be kind to your wandering mind. Don’t judge yourself for whatever thoughts crop up, just practice recognizing when your mind has wandered off, and gently bring it back..

How does mindfulness help with stress?

The degree of damage we can do to ourselves by succumbing to stress can feel overwhelming on a good day. Most of us know when we’re stressed, and can recognize that something needs to be done about it, but have no idea what. On top of that, we’re incredibly overscheduled; finding time to carve out for ourselves and address our relationship with stress can sometimes feel next to impossible. And guess what? That feeling breeds more stress. Therapists, energy workers, yoga instructors, doctors, reiki teachers, and many others who work in the “whole mind/body health” field have turned to mindfulness. Some use it to enhance what they offer or prep for their meetings with clients and patients. As a Reiki Master Teacher, when I was taking my reiki courses, I remember my instructor using mindfulness to help clear her mind between healing sessions, which has become something I’ve tried to embrace when I perform reiki on my own friends and family. Other therapists and clinicians have introduced the practice of mindfulness to their patients and clients to help augment the positive effects of treatment. Research has shown that practicing mindfulness helps reduce anxiety, depression, and stress. Mindfulness teaches us how to respond to stress and other overwhelming situations with a keen awareness of the present moment, rather than acting impulsively or in a reactionary way—that is, without a full understanding of what emotions or motives may fuel our decisions. By learning to have awareness of our own physical and mental state—and to do that in the moment—mindfulness arms us with actionable ways in which we can better react to difficult situations. Mindfulness is convenient. It’s calming. And it’s free. The best way to get the most out of our mindfulness practice is to, well, practice. The more we do it, the more positive impact it will make on our lives.

What are the physical symptoms of stress?

1.) Low energy, 2.) Headaches, 3.) Upset stomach, including diarrhea, constipation, and nausea, 4.) Aches, pains, and tense muscles, 5.) Chest pain and rapid heartbeat, 6.) Insomnia, 7.) Frequent colds and infections, 8.) Loss of sexual desire and/or ability, 9.) Nervousness and shaking, ringing in the ear, cold or sweaty hands and feet, 10.) Dry mouth and difficulty swallowing, 11.) Clenched jaw and grinding teeth.

What Is Mindfulness Therapy?

The definition of mindfulness is the state of being fully attuned to the present moment and the sensations in our bodies—without dwelling on thoughts of the past or worrying about events in the future.

If achieving a state of mindfulness sounds challenging to accomplish on your own at home, I have some good news to share...

There are numerous licensed therapists and counselors trained in mindfulness-based therapy (MBT) who can guide us in practicing mindfulness exercises in-person or via telehealth video sessions.

Hopefully this makes it more accessible and available for everyone to develop a mindfulness routine and—importantly—to experience the research-backed benefits.

Mindfulness can help us take a breather from stress.

Through cultivating mindfulness we develop acceptance and awareness of our own physical and mental state.

And this calm, grounded awareness helps us respond more gracefully to difficult situations—rather than acting impulsively.

This state of mindfulness can help us take a breather from stress and even provide us a fresh perspective.

A Monarch by SimplePractice illustration of a head doing mindfulness meditation with colors and squiggly lines coming out of the neck.

Benefits of mindfulness therapy

As part of your at-home mental health self-care routine, mindfulness can be practiced anywhere and requires no equipment, tools, or props.

And, unlike all the fancy candles and essential oils, mindfulness is free.

While we can practice mindful breathing and mindfulness exercises on our own, there are numerous research-backed mental health benefits of mindfulness-based therapy sessions with licensed therapists trained in MBSR and MBCT.

Unlike all the fancy candles and essential oils—mindfulness is free.

In fact, a 2013 comprehensive meta-analysis of over 200 studies concluded that mindfulness-based therapy is especially effective for reducing anxiety, depression, and stress.

And a 2018 meta-analysis found the most consistent evidence in support of mindfulness for depression, pain conditions, smoking, and addiction disorders.

What's the difference between MBSR and MBCT?

First, let's decode those pesky acronyms.

MBSR is mindfulness-based stress reduction, and MBCT is mindfulness-based cognitive therapy.

Mindfulness-based stress reduction was developed in 1979 by Dr. Jon Kabat-Zinn, Ph.D, professor of medicine at the University of Massachusetts Medical School.

UMass Memorial Health offers an eight-week MBSR program that teaches people how to increase mindfulness through meditation and yoga.

MBSR is mindfulness-based stress reduction, and MBCT is mindfulness-based cognitive therapy.

And more than 25,000 participants have completed the program since its inception.

Over the past forty years, the eight-week MBSR method has been adapted and put into use in medical centers, prisons, and veterans' centers worldwide.

In comparison, according to a 2019 American Psychological Association (APA) article on mindfulness meditation, MBCT is a therapeutic intervention that combines elements of MBSR and cognitive behavioral therapy (CBT) to treat people with depression.

A Monarch by SimplePractice infographic that lists 5 ways to begin practicing mindfulness.

How do you practice mindfulness?

Therapist and mindfulness practitioner Dr. Nikki Rubin, Psy.D, recommends these five quick-start tips for anyone interested in starting a mindfulness practice as part of their mental health self-care routine.

Set aside some time. You don’t need special equipment to access your mindfulness skills—but you need to set aside some time and space.
Observe the present moment as it is. The aim of mindfulness is not quieting the mind, or attempting to achieve a state of eternal calm. The goal is simple: aim to pay attention to the present moment, without judgment.
Let your judgments roll by. When we notice judgments come up during our practice, we can make a mental note of them and let them pass.
Return to observing the present moment as it is. Our minds often get carried away in thought. That’s why mindfulness is the practice of returning, again and again, to the present moment.
Be kind to your wandering mind. Don’t judge yourself for whatever thoughts crop up, just practice recognizing when your mind has wandered off, and gently bring it back.

Find a mindfulness therapist near you

The Monarch Directory from SimplePractice can help you find a therapist near you who specializes MBSR (mindfulness-based stress reduction and/or mindfulness-based cognitive therapy (MBCT).

The best way to get the most out of our mindfulness practice is to, well, practice.

Reach out, and let our editorial team know how it goes for you. Send an email to content@meetmonarch.com.

Need to find a therapist near you? Check out the SimplePractice Monarch Directory to find licensed mental health therapists with availability and online booking.

Article originally published May 16, 2022. Updated May 23, 2022.

‌American Psychological Association. (2020). Stress in the time of COVID-19. Retrieved from [PDF] https://www.apa.org/news/press/releases/stress/2020/stress-in-america-covid.pdf

Casarella, J. (2019). Stress symptoms: Physical effects of stress on the body. WebMD. Retrieved from https://www.webmd.com/balance/stress-management/stress-symptoms-effects_of-stress-on-the-body#1

Mindful. (2018). Getting started with mindfulness. Retrieved from https://www.mindful.org/meditation/mindfulness-getting-started/

Roemer, L., Orsillo, S. M., & Salters-Pedneault, K. (2008). Efficacy of an acceptance-based behavior therapy for generalized anxiety disorder: Evaluation in a randomized controlled trial. Journal of Consulting and Clinical Psychology, 76(6), 1083–1089. https://doi.org/10.1037/a0012720