Utah Psychological Associates

Mental health stigma is very real and affects each and every one of us, from those with chronic mental illness to those of us working through a time of high stress or grief. Swipe to learn more about types of stigma, its prevalence in our culture, its dangers, and how we can work to eliminate it.
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Comment below and share a time you faced mental health stigma or took a stand against it!
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5 BEGINNER-FRIENDLY WAYS TO PRACTICE MINDFULNESS
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What is mindfulness?
Mindfulness is the process of letting go of thoughts of the past and future and shifting our focus to the present. Mindfulness has been shown to reduce symptoms of anxiety, depression, and other mental health disorders, as well as decrease overall stress and help reduce sleep issues.
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1) The Countdown Method
One of the best ways to turn your focus to the present is to engage your five senses. Identify 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This is a great method to have on hand when you need to quickly ground yourself during hectic moments.
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2) Mindful Observation
This exercise is simple. All you need is an object and 3-5 minutes of your total focus. Spend 5 minutes with your focus solely on the object, inspect everything about it, as if it is the first time you have ever seen it. Some fun objects to try this with include a lit candle, a piece of art, or something from nature, such as a leaf or flower.
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3) Mindful Breathing
Like the countdown method, mindful breathing is nice because it can be used any time, anywhere. Focus on your breathing. Observe the rise and fall of your chest and the feeling of air filling and leaving your lungs.If you feel particularly stressed, try breathing with intention: slowly count to 2 as you breathe in, hold your breath for 3 counts, and then exhale for 4.
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4) Body Scan
This exercise works best when you can lie down and completely relax. Starting at your toes and slowly moving towards the top of your head, focus on one body part at a time, relaxing your muscles as you go.
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5) Mindful Movement
yoga is a popular way to move mindfully, but you can try it with something as simple as walking. Move with intention, remaining aware of your body and moving in whatever way and at whatever speed feels best to you.
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Want to learn more about mindfulness?
Meet with one of our therapists! Call (801) 377-2014 to schedule today.
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