Conscious attention without judgement: mindfulness

Mindfulness means focusing your attention on the present moment, without judgement. It is about noticing what you are thinking, feeling and experiencing, without having to react to it directly. This method has its origins in Buddhism and meditation, but has since become widely applicable, even apart from spiritual beliefs.

More and more people are discovering mindfulness as a way to deal with stress, brooding thoughts and mental pressure. Research supports that trend: according to the Trimbos Institute, mindfulness can help reduce symptoms such as depression and anxiety, especially when it is part of a structured therapy programme (Trimbos, 2021).

What does mindfulness do?

Mindfulness helps you to:

• become more self-aware
• feel calmer and less tense
• respond more consciously to your thoughts and emotions
• distance yourself from negative thoughts and thinking patterns
• be kinder to yourself

Focusing your attention on the now creates space between you and your thoughts. That space allows you to deal with situations differently, less automatically and with more freedom of choice

How does it work in practice?

An example: suppose you are in a traffic jam and notice that your irritation is mounting. Instead of immediately acting on that frustration - by honking or grumbling - through mindfulness, you first notice what is happening. You might feel tension in your shoulders or an increased heart rate. By dwelling on these signals for a moment without pushing them away, some of the tension can already ease. You remain calm, despite the situation.

"Mindfulness does not mean you no longer suffer from stress or worry, but it changes how you deal with it"

When is mindfulness appropriate?

For many people, mindfulness is a valuable addition to their daily self-care or therapy. Yet it is not appropriate for everyone. Some people actually experience restlessness with meditation or notice little effect. This is normal. Mindfulness is a skill that takes practice. It does not always work immediately and it is not a panacea.

Mindfulness and science

In scientific context, mindfulness-based programmes, such as Mindfulness Based Stress Reduction (MBSR), are found to be effective in reducing relapse into depression and lowering anxiety levels. It is also included in the UK NICE Institute's guidelines for certain mental health conditions.

Want to find out if mindfulness is right for you? Then check out our directory of therapists who work with mindfulness or compare other forms of therapy that may suit your situation.