The Way We Use Mindfulness Matters

By Annabelle Parr

It seems like mindfulness is everywhere these days. In recent years, it has exploded on the scene as the seemingly catch-all cure for a whole host of problems, supposedly promising to address mental health concerns, decrease stress, improve performance at work, and make you a better parent. Its benefits are touted across the internet – from business sites like Forbes and Fast Company, to wellness sites like the Huffington Post, to inspirational sites like Upworthy.

It’s true that practicing mindfulness can benefit us in all sorts of ways, showing not only benefits to our mind and our mood, but to our overall physiological health as well. However, when something is subjected to as much hype as mindfulness has been, sometimes in all the air time, it can get watered down and potentially misrepresented. Depending on how we talk about mindfulness and how we choose to apply it to our struggles and our lives, mindfulness can be a huge help or it can become one more well-disguised attempt at avoiding and controlling discomfort.

So what actually is mindfulness?

Mindfulness has a long and rich history rooted in Eastern philosophy traditions, which have acknowledged its benefits for centuries. Jon Kabat-Zinn, professor of medicine at the University of Massachusetts Medical School, was a trail blazer in integrating an understanding of mindfulness into the Western conception of health. He defines mindfulness as “paying attention in a particular way: on purpose, in the present moment, and non-judgmentally.” Meditation is an example of a mindful exercise, but mindfulness can be practiced in any moment during any activity – one of the reasons it is so appealing and accessible as a means of promoting wellbeing.

Sounds ideal, right? You can practice it anytime, anywhere! The key to a stress free life is available to you in any moment! Well…not exactly.

 As Steven C. Hayes (2019) pointed out in his new book, A Liberated Mind, “it matters what mindfulness is for.” Why are we choosing to practice mindfulness? Based on any number of headlines and articles you read online, it sounds like practicing mindfulness is about getting rid of discomfort and stress. But thinking about it this way can actually make things worse! As Carl Jung noted, what we resist persists. The more we try to escape, avoid, or control our emotions, the stronger they tend to get. What’s more, when all our energy is devoted to controlling discomfort, our lives become increasingly restricted as our choices are dictated by what we are not willing to feel. When mindfulness becomes one more tool to escape or control uncomfortable experiences, it can end up fueling the same cycle that gets us caught in suffering.

So if it’s not about getting rid of stress, why should we bother being mindful?

From an Acceptance and Commitment Therapy (ACT) perspective, mindfulness helps make our lives richer and more meaningful. It does not guarantee freedom from discomfort. But it does offer us a new way to meet our pain. When we connect to the here and now rather than getting caught in regrets about the past or worries about the future, we are freed to notice what is happening in the moment and then choose to take action toward what is important to us.

The purpose is not to get rid of stress or anxiety or grief or whatever other uncomfortable feeling shows up, but rather to help facilitate awareness so that discomfort does not control our actions and define our lives. In being more present, we are free to notice not only the tough stuff like sadness or fear or frustration, but also the stuff that fills us up, like peace, joy and triumph. When we are not responsible for changing how we feel, we are freed up to change how we behave.

If you are interested in learning more about mindfulness, it can absolutely be helpful! And it can help you with things like stress and anxiety and work performance and being a more engaged parent and partner. But the reason it is helpful matters. A lot.

When you decide to show up to the moment mindfully, remind yourself that this is not a way to escape something difficult or painful. As psychiatrist and Holocaust survivor, Victor Frankl, so poignantly noted, “between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and freedom.” Mindfulness allows us to access that space. It allows us to hold our experience willingly and gently, allows us to notice helpful information that may be present in our experience, and allows us to make a conscious, active choice about how we want to behave. We are freed to choose to act in a way that is consistent with our values, and in so doing, we are invited to experience life as full of vitality and meaning, even when we are faced with discomfort.

IF YOU FIND YOURSELF STRUGGLING, FEELING STUCK, AND/OR COULD USE SOME HELP NAVIGATING YOUR FEELINGS, YOU COULD BENEFIT FROM COGNITIVE BEHAVIORAL THERAPY, ACCEPTANCE AND COMMITMENT THERAPY, AND MINDFULNESS. DR. SHOSHANA SHEA CAN HELP. SHE CAN BE CONTACTED AT 619-269-2377.

What We Resist Persists

by Shoshana Shea

Have you ever had these thoughts: “Everything REALLY IS fine, so why do I feel so sad?”  Or “I’m unhappy, yet I have nothing to be unhappy about.”  Or “I have a lot of NOISE in my head; I can’t get this nagging feeling to go away, even though I have a ‘good life,’ overall.”  Normally, our first instinct is to rationalize or push away uncomfortable feelings.  We try to think our way out of these painful periods in our lives. And for the most part, that has worked out fine.  On the other hand, we have never fully gotten rid of the thought, “Maybe I could be happier?”  Or perhaps we know we’re not happy, but we feel stuck and don’t know what to do.  Despite trying to push the thoughts away, they can become more intrusive, more frequent, and more oppressive.  In Acceptance and Commitment Therapy (ACT) there is a common saying, originally opined by famous analyst, Carl Jung: “what you resist persists.”  In other words, even our life long strategies of thinking ‘harder,’ or further rationalizing, and/or attempting to ignore our feelings, can become ineffective in pushing pain away.

This is not necessarily a bad place to be in your life.  According to Buddhist nun, author, and world renown teacher, Pema Chodron (1997), “...feelings like disappointment, embarrassment, irritation, resentment, anger, jealousy, and fear, instead of being bad news, are actually very clear moments that teach us where it is that we’re holding back. They teach us to perk up and lean in when we feel we’d rather collapse and back away. They’re like messengers that show us with terrifying clarity, exactly where we’re stuck. This very moment is the perfect teacher, and lucky for us, it’s with us wherever we are.”

I’m fine, but not really.

This “I’m fine, but not really” experience can happen in any situation in our life – in our romantic relationships, friendships, work, family, and inside ourselves.  Consider this scenario: Sally has a decent paying job, but she is overworked. She comes home feeling drained and anxious, sometimes numb. The boss just gave her a cost of living raise, but not a merit one.  She has the thought, “I should just be happy I have a job at all when so many people don’t.”

Why do the thoughts persist?

The thoughts persist because our body is trying to alert us that ‘an important something’ is needing our attention, and we can no longer continue the way we have been doing so.  Our job is to do a deeper investigation in order to generate more effective coping strategies in our lives and ultimately, to move in a more meaningful life direction.  The thoughts will continue as long as we don’t address the underlying causes.

Our brain runs on templates

Another reason these thoughts persist is that our brains will engage in familiar behavioral and thinking patterns that maintain the status quo.  We want a quick fix where relief is readily available.  Having to sit and do a deeper investigation of our feelings and possibly take actions that initially heighten our pain for the purpose of getting the long-term pay-off is not to our brain’s liking.  We will, therefore, look for coping strategies that are readily accessible and that we have utilized in the past. Given that our neural pathways like this familiarity and run on these (often outdated) templates to help us cope and navigate any situation, we will avoid trying something new or unfamiliar; even if that familiarity does not involve a happy outcome, it’s a predictable one. 

Forging a new neural pathway is akin to having to cut down a path through a cornfield

Furthermore, creating a new neural pathway has been compared to walking through an overgrown cornfield, as opposed to a path that is already cut down and well-tread. Forging a new path is akin to taking out a pocket knife and cutting down one stalk at a time.  That can be fairly disheartening and who knows what lies on the other side of the field, so why expend the effort?  An even more unsatisfying work situation or relationship may be at the end of the path.  So we fall back on old “safe” behaviors and continue to feel unsatisfied in our lives.

The paradox in all this is that this built-in mechanism that is meant to protect us is actually keeping us from being more content in our lives.  The Rochester Meditation Center’s Daily Tejaniya for May 2, 2018 captures that idea perfectly: A meditation student said her meditations were deeply unpleasant because she had to face a torrent of random thoughts, distracting fantasies, and harsh self-judgments.  “Do you want it to stop?” Sayadaw asked her.  “Yes!” she said. “That’s the problem,” he said.

So What Can We Do?

1. Stop struggling, as the example with the meditation teacher and student above implies, we have to stop pushing back on the thoughts and telling ourselves we can’t think that way. Remember, what we resist persists!
    
2. Thoughts are not the problem – Acknowledge that the thoughts are there, and know that our brains, albeit exhausting, are trying to find a quick fix to the situation by thinking ‘harder.’ 
    
3. “You can’t control your first thought, but you can [certainly] control the second” (Hendrix & Hunt, 2013.) The first thought is our primal brain (i.e., the part of the brain that we share with many other species) reacting to pain and perceived danger. The second thought has the potential to engage our higher ordered thinking human brains, in a more fully embodied way, to include more information than our initial thoughts. This is our opportunity to look at the larger picture!
    
4. Understand that the thoughts and emotions are there for good reason.  Something does need our attention; however, we need to engage our thoughts in a different way, not by pushing back on them or getting pulled down into their content.
    
5. Sometimes we do have to make some hard choices – Initially, in the short run, we may have to make some difficult decisions and put in some hard work, for the long-term payoff. As in the case of Sally, she may need to find a new job and/or take a pay cut at first, so she can ultimately have more upward mobility.  That will likely involve more pain at first; our brains don’t like that, and will tell us all kinds of stories about why we can’t handle making a change in our lives.
    
6. The body never lies – If we are in pain, our body is only alerting us to that and wants us to move towards a better quality of life.  The body knows making a mindful change will lead us to a better place.  Instead of loneliness and disconnection, if we tune into our “gut,” ultimately, we will come to a more connected fulfilling place.
    
7. Therapy can be helpful to make some changes – A therapist can identify where we are getting stuck and help us relate to our thoughts in a more helpful way. By taking us through a deeper investigation, our wisdom can emerge to help facilitate meaningful changes and action in our life.

If you find yourself struggling, feeling stuck, and/or could use some help navigating your feelings, you could benefit from Cognitive Behavioral Therapy, Acceptance and Commitment Therapy, and Mindfulness. Dr. Shoshana Shea can help. She can be contacted at 619-269-2377.

References:

Chodron, P. (1997). When things fall apart. Heart advice for difficult times. Boston, MA: Shambala Publications, Inc.

Hendrix, H.  & Hunt, H.L. (2013). Making marriage simple. 10 relationship-saving truths. New York, NY: Harmony Books.

The Rochester Meditation Center. (May 2, 2018). The Daily Tejaniya.