As we noted in our original article on Introduction to Mindfulness for Migraine and our follow-up article on Mindful Body Scan Meditation , mindfulness can play a significant role in reducing the frequency and severity of migraine. In this follow-up post, our partner Dr. Mary Motwani walks through a practical guide on how to use mindfulness to address stress, which is pretty common during the holiday season.
Just to summarize the excellent video above, here’s a guide on important principles noted by Dr. Motwani:
DEFINITIONS
- It’s important to note the difference between a stressor and stress.
- A stressor is anything that happens in our environment that causes us to have to adapt or change (i.e. a traffic jam).
- Stress is the way that we react or respond to that stressor.
GUIDING PRINCIPLES
- When practicing mindfulness, it’s important to take a pause between the stressor and the stress reaction (i.e. despair, frustration, fear, or annoyance) and noticing and accepting.
- Accepting your stress reaction doesn’t mean that you agree or enjoy the stressful situation, but it means that you acknowledge the different feelings and observe without judgement.
- Taking a pause to accept your stress reaction allows your mind to clear and give yourself more clarity.
MINDFUL PRACTICE
- Allow your spine to straighen and relax your shoulders.
- Allow your gaze to soften.
- Allow your mind and body to settle.
- Notice any thoughts that are going through your mind now.
- Focus your thoughts on your breath, and notice how your body rises and falls with each breath
PRACTICE WITH STRESSORS
- Once you feel at ease, imagine yourself being in a stressful situation (driving to pick up kids when you run into traffic and realize that you won’t be there on time)
- Try to visualize what reactions are coming (gripping steering wheel tight, being frustrated, annoyed, panicking)
- Observe yourself with these emotions as they arise
- Just notice these feelings and see if they are getting stronger or lighter, or if they ebb or flow
- Try to find what you need to tell yourself at this time, or if you can extend some compassion towards yourself
- Relax your body and loosen your grip
- Give yourself the gift of space and pause
- Open your eyes and bring your awareness back
Although it may seem difficult to take yourself from a relaxing space to an imagined stressful situation, practicing this skill intentionally will give you the skills to deal with unplanned stressful situations in real life. As Dr. Motwani notes, the more you practice the easier it will become. Wishing you a happy and healthy holiday season! – Dr. K
Mary Motwani, PhD is a licensed health psychologist in Greenwich, CT and NYC and earned her Ph.D. from Purdue University. She completed her clinical psychology internship at Loma Linda University Medical Center and post-doctoral fellowship at Northport Veterans’ Affairs Medical Center, specializing in behavioral medicine. She has expertise working in the areas of pain management, chronic migraine and headache disorders, behavioral cardiology, and weight management. In her clinical practice, she focuses on guiding patients in leveraging the mind-body connection, implementing mindfulness and cognitive behavioral techniques to better manage their chronic medical conditions and improve their overall health and wellness.