Our busy lives require us to find effective ways to regulate our nervous system and improve our mental health.
Image: Mizuno K/Pexels
Many of us experience heightened stress levels and anxiety sometimes without even knowing, leading to a decline in mental well-being.
Research indicates that chronic stress can contribute to various health issues, including anxiety disorders, depression, and even physical ailments like heart disease.
Our busy lives require us to find effective ways to regulate our nervous system and improve our mental health.
Research indicates that chronic stress can contribute to various health issues, including anxiety disorders, depression, and even physical ailments like heart disease.
Image: Antoni Shkraba/pexels
This is where the teachings of Eckhart Tolle, a renowned author of "The Power of Now" and spiritual teacher, come into play. Before we explore Tolle’s mindfulness techniques, let’s take a quick look at the nervous system.
It has two main parts:
1. Sympathetic nervous system (SNS): This part helps your body react to threats, triggering the fight-or-flight response.
2. Parasympathetic nervous system (PNS): This part helps you relax and recover.
When you face stress, your SNS activates to prepare you for action. However, if this stress response stays active for too long, it can lead to chronic stress, anxiety, and other health problems.
Shoreline Recovery Center describes mental decline as a period when someone's mental health is poor. It can make it difficult to function normally and can lead to mood changes, unusual behaviour, and an inability to cope with problems.
The World Health Organisation reported a significant increase in anxiety and depression, particularly following the global pandemic. Tolle’s mindfulness techniques helps to reduce stress.
His teachings encourage us to cultivate mindfulness, which can help regulate our nervous system.
1. Live in the present moment
Tolle, in his book "The Power of Now", reminds us that stress often comes from dwelling on the past or worrying about the future. He advises that true peace can only be found in the present moment.
Instead of multitasking or overthinking, try focusing on what you’re doing right now. For example, if you’re washing dishes, notice the warmth of the water and the smell of the soap. This simple act of grounding yourself in the present helps to reduce stress.
'The Power of Now' reminds us that stress often comes from dwelling on the past or worrying about the future. Instead, focus on the now.
Image: RDNE Stock project /Pexels
2. Embrace stillness
In a world filled with noise and distractions, finding stillness can be transformative. Tolle recommends creating a “stillness practice” where you allocate time to sit in silence.
3. Observe your thoughts
Tolle encourages us to observe our thoughts as if we are watching clouds pass by in the sky. By recognising that you are not your thoughts, you can create distance from negative thinking patterns.
When you notice anxious thoughts arising, take a moment to breathe deeply and remind yourself that these thoughts do not define you. This technique can help mitigate the body’s stress response.
4. Limit your screen time
Between TikTok, WhatsApp, and endless news updates, our screens have become a significant source of stress.
Research by the University of Pretoria found that excessive screen time is linked to higher levels of anxiety and sleep disturbances. Set boundaries by creating “digital detox” zones in your home. For instance, make your bedroom a no-phone zone to encourage better sleep and relaxation.
5. Take a mindful walk
When you take a walk, engage your senses listen to the birds, feel the crunch of leaves under your feet, or notice the cool breeze on your skin. This type of mindful walking helps you connect with the present moment and reduces mental clutter.
6. Declutter your mind with journaling
Mindfulness isn’t just about quieting your mind it’s about understanding it. Journaling is a simple way to process overwhelming emotions and thoughts. Start with a prompt like, “What’s on my mind today?” or “What’s one thing I can let go of?”
7. Embrace the power of saying “No”
Many South Africans pride themselves on being helpful and accommodating, but constantly saying “yes” to others can lead to burnout. Mindfulness involves recognising your limits and setting boundaries.
Tolle advises that saying no doesn’t make you selfish; it allows you to save your energy for the things that truly matter. Practice saying no to commitments that drain you, and watch your stress levels decrease.
8. Make time for mindful eating
How often do you eat lunch while scrolling through your phone or rushing between meetings? Mindful eating is about slowing down and truly enjoying your meals. Nutritionists suggest paying attention to the taste, texture, and smell of your food.
Besides improving digestion, this also promotes healthier eating habits, which are essential for mental health.
9. Meditate, even for 5 minutes
Meditation might seem intimidating, but it’s as simple as sitting quietly and focusing on your breath. Apps like Headspace or Insight Timer offer guided meditations for beginners.