How To Reduce Stress Through Mindfulness

  • Inoble

  • Jan 27, 2022

Stress management is an important part of the day as it highly impacts the mind, body, and spirit of any individual. Moreover, a lack of stress management creates serious issues. It is because stress has several consequences. For instance, it damages the immune system, worsens mental health, increases irritation, and inclines towards social isolation. On a physical level, it increases headache, chest pain, tenses the body, and increases vulnerability to infections. 

Mindfulness meditation  on the other hand can crucially help in tackling the issue. Mindfulness meditation exercises teach deep breathing, acceptance, kindness, and compassion which help with staying in the present moment. Multiple benefits of mindfulness include effective stress management, improvement in the symptoms of anxiety and depression, better focus, and longevity.

What Is Mindfulness Meditation?

Meditation is associated with a variety of myths, one of which is that it requires “emptying the mind” or locating a means to escape from thoughts or concepts. The truth is that thinking is intricately bound up with the nature of the mind. The reality is to step back and comprehend thought more clearly without being absorbed in mental noise. While we may never be able to modify our thoughts, our perceptions of them can be altered. Additionally, we can learn to live without being troubled by our thoughts.

Mindfulness Reduces Stress By Deep Breathing

Deep breathing exercises help with stress management by diaphragm movement. It sends the signal to the brain to calm down and relax then the brain communicates with the body. The two-way communication results in relaxation, reduced blood pressure, and decreased rate of the heart. It can be easily concluded that breathing impacts the whole body.

More benefits of deep breathing exercises include ease of learning and no expensive machines and weights required to do them. 

Mindfulness Meditation Relieves Depression

Numerous studies have demonstrated that meditation can be beneficial in treating depression. It enables individuals to cope with the stresses of daily life and to enhance their general well-being. Additionally, mindfulness enables individuals to develop a greater awareness and acceptance of their inner condition. Whether individuals are agitated or anxious, mindfulness enables them to find calm and be themselves. In research published in the American Journal of Psychiatry, mindfulness was found to significantly lessen the symptoms of anxiety and panic attacks.

Mindfulness- Focus on Your Circle of Control

Focusing on one’s circle of control is about paying attention to those things that are under one’s control. An individual’s circle of control consists of their thoughts and perception, feelings, behavior, motivation, work ethic, and skillsets. Then arises the crucial question, what is out of one’s circle of control? Everything external is out of one’s control e.g. other’s behavior, thoughts, and feelings, political events, news, natural disasters, the economic situation of the country, and many more things. 

Matters that are out of one’s control can be concerning for an individual but they should be paid attention to for a short time or else their circle keeps growing. Mindfulness exercises also encourage the user to focus on the present moment which is in an individual’s circle of control. Hence, mindfulness empowers the individual like this. 

Those who keep paying attention to their circle of out of control things significantly increase their stress in life. They focus more on problems in life than their solutions. So, they suffer from a lack of mental clarity, poor decision making, more anger issues, weak relationships, and lesser confidence.

Positive Affirmations leave a Positive Influence

Positive affirmations are phrases that motivate an individual to bring the desired change in their life. So, saying positive affirmations out loud with meditation exercises can help with relaxation even more. Furthermore, its multiple benefits include more motivation, better concentration, effective thought management, and a boost in self-confidence. 

In a 2016 research, it was found that self-affirmations highlighted brain areas linked with reward processing. The study was conducted on participants with the age range of 18 to 64 years. Participants were asked to report their values, and complete a questionnaire. Then they were linked with an accelerometer to monitor their physical activity. Hence, the self-affirmation intervention had a positive impact on them. 

Mindfulness- Increase Gratitude, Kindness, and Compassion

Mindfulness teaches gratitude, kindness, and compassion by developing a non-judgmental view of oneself. Whenever a disturbing thought or emotion arises during a meditation session, the person is advised to just observe the event and not react to it. With repeated practice, it becomes very easy to see oneself kindly, the life with gratitude, and even treat others compassionately. It is an approach with various benefits:

  • Increases health
  • Improves energy levels
  • Boosts resilience
  • Multiplies the goodness in life
  • Creates strong relationships with others.

Additional Tips

  • Start small and build up gradually
  • Be kind and non-judgemental with oneself
  • Set a specific time for mindfulness meditation
  • Create a space that helps to get for meditation
  • Find friends who are interested in meditation

Taking baby steps and building up slowly and gradually is important for a permanent change. Being kind and compassionate with oneself is important for motivation. Setting a specific time signals the mind and body to get ready for meditation. It also helps with securing a time slot on the calendar. The same is the case with securing a space at home for it. Having friends who are interested in meditation practices gives added motivation and provides social encouragement to carry on the exercises. In other words, it is the power of social support. 


All in all, mindfulness has several benefits for stress management such as strengthening the immune system, and better mental and emotional health. Its techniques include focusing on the present moment, deep breathing exercises, and body scanning. Furthermore, mindfulness meditation exercises not only help personally but also professionally. The extra tips at the end can be extremely helpful for beginners and keep them motivated for longer. The secret lies in the consistent practice for long-term and sustainable change. Hence, mindfulness effectively helps with stress management.

Read more: Symptoms of Anxiety and Depression – How Mindfulness can Help