Calming the Buzz Through Mindfulness
By Lauren Givan
This morning, I overslept. I had to throw on clothes, hair in a messy bun, fill out paperwork and run out the door. I had to be at my son’s school an hour early to sign up for the coveted morning class for the fall. (In case you’re wondering, I made it and got my preferred class. Phew!) All the moms were a buzz with who got in and who got the wait list. Some were at ease and go with the flow...others were frustrated. I was just glad I got my spot.
As I went through the rest of my day, I started thinking about the power of mindfulness and being present in the moment, non-judgmentally. I thought about how when I oversleep and miss my quiet early mornings, my entire day can be thrown off. I thought about how a simple conversation with a friend (or another mom) can switch your mind into overdrive.
Then, I thought about what it was like as a teen. After the big test and all your friends were a flutter with what answer everyone wrote down for the hard questions. Feeling like you must have gotten it wrong if you had a different answer. The spin cycle thinking plummeting you into a tailspin of anxiety. Knowing you must have bombed the test and therefore you failed the class in one fell swoop. On top of everything, you didn’t get enough sleep the night before because you were cramming for the test or writing a paper after sports, and maybe even an after school job, waking up late and being rushed, frustrated and stressed from the get-go is not an ideal way to start the day.
Today, teens are at an all-time high in reported stress levels, with almost half of teens reporting stress and anxiety. Among teen stressors, school-related stress is at the top of the list. Teens have a lot to juggle...school, homework, AP classes, sports, extracurriculars, after school jobs, let alone time with friends and family.
Here are some ways to use mindfulness to overcome negative thinking patterns:
Pause. Take a moment to check in with yourself (thoughts, feelings, body sensations) and take note of what you need.
Breathe. Try patterned breathing (square breathing, 4-6 breathing) or add a mantra such as “let go” or “do your best, release the rest.”
Think of a positive affirmation such as “I prepared and did my best” or “it’s okay if my answer was different than my friends, it doesn’t mean I was wrong” or “one incorrect answer does not equal a failing grade.”
