We first wrote about Mindfullness earlier this year in our blog https://www.redsquaremedical.com/mindfulness-the-new-kid-on-the-block
and it got us thinking. So, in Mental Health Awareness Week we’ve decided to revisit it, as it’s something we can all do… and it’s free!
Now. we’ve all dabbled a bit in the wellbeing arena and know full well that we should all be spending less time on screens, more time outdoors, send goodwill to family, friends and strangers, and… meditate! There, we said it!
But what does all this really mean?
In our blog, we recommended watching this webinar from Comedienne, Ruby Wax. One of Ruby’s key messages is talking about how the mischievous part of your brain, the ‘frazzled’ bit, is in overdrive and won’t stop. But, if you can tune into your senses - sight, sound, touch, taste and smell - it actually switches off the frazzled section because the two parts can’t actually work at the same time. How awesome is that?
Our Paramedic trainer, Rachel, decided to put this theory to the test and has found opportunities to use this technique with some of her patients. As a frontline Paramedic working on an ambulance, her job frequently means she is with people at the most distressing times of their lives, so anything that helps has got to be a good thing.
The perfect chance came when she was called to a suicidal patient by the Police. They had been alerted by members of the public after the patient was seen in a distressed state, heading into some woodland, with a knife in his hand. The Police had detained the patient for his own safety.
The patient was extremely upset and even basic communication was very difficult. Having made the decision to go through with a plan to end his life, he was stopped at the last minute, so the emotional burden and mixture of feelings at a time like this was quite simply overwhelming.
As Rachel carried out her examination, she tried to talk to the patient, but his level of distress was so great that it was impossible. His brain was well and truly stuck in frazzled mode and tuning into his senses to break the thought cycle was going to be tough.
She asked the patient what he did in his spare time to relax and he said he enjoyed walking near to a river. Thinking about the power of the outdoors, she asked what he listened to while he was walking and suggested that it might be birds singing. But, the patient said he listened to music. She asked what kind of music and straight away, the difference was amazing. As the patient started to think about the music he listened to, he calmed down. As she asked more questions about the music, such as how it sounded, how he felt when he was listening to it, his agitation quickly reduced and he was soon talking normally. Even Rachel’s colleague, who was driving at the time, could hear the change and commented on it later.
To be fair, even Rachel says she hadn’t expected to see such a dramatic result from a simple technique. But on that day it made a huge difference to her interaction with a very distressed and vulnerable person and she felt it helped her to support him at a very difficult time. It also proved that the theory works. By tapping into the patient's senses (hearing/sound in this case), it allowed the frazzled part of his brain to switch off and for meaningful communication to take place.
So, how can you tap into this amazing resource? Here’s a few suggestions.
If you click through to the Blog link above, you’ll find a short exercise that you can use when you’re feeling frazzled.
Or, try one of these exercises each day for just 5 minutes to help reduce stress…
Sense of taste
- Choose
a bite of food that you like.
- Stop. Notice what’s going on in your mind. Be honest! (no one other than you will know, no matter how embarrassing).
- Taste. Put the food in your mouth, slow down and notice the flavour (salt, sweet, tangy, bland, etc), the texture (hard, soft, liquid, chewy, etc) and the temperature (hot, cold, in between).
- Take as long as you need to relish what’s in your mouth.
- Observe. Be aware of drifting thoughts, so to focus, comment on whether you do or don’t like it, how fattening it is, wondering where the sock you can’t find is, the call you need to make or fantasising about winning the lottery.
- Refocus. Once you notice drifting attention, take your focus back to the taste and savour the experience like you might never taste anything this good again.
- Write down. Write a few words about the sensations you remember, what the experience was like and how it was different from normal eating.
- Rewards. This exercise will lower your stress levels, you’ll notice food tastes a million times better when you slow down and savour it.
Sound
- Stop and notice. What’s going on in your mind? What is the weather like - storm, sun, rain? What are your thoughts?
- Listen.
Focus on a sound around you. If you can hear a bird, try to listen to it’s tweet and don’t think ‘bird’. Notice the tone, pitch, volume and silent moments.
- Notice. Be aware of thoughts wandering, thinking about the past, future, fantasising, criticising, worrying.
- Refocus. Move your focus back to the sound and tune into it with curiosity.
- Write down. Write down a few of the sounds you remember. What was this experience like for you? How was it different from normal?
- Rewards. You’ll ground your wild and crazy brain. You’ll notice new sounds you weren’t aware of before. You’re exercising your ability to remain focused, even when the sounds are loud and disturbing.
So, we think there’s definitely something to this Mindfulness lark and let’s face it, we could all use some techniques to help us relax and disengage from the stress of, well, just living life in this day and age. We hope you’ve enjoyed this blog and please let us know how you get on if you give the exercises a go!
Acknowledgement: Exercises taken from the book ‘A Mindfulness Guide for Survival’ by Ruby Wax.