Mastering Mindfulness:
Learn How to Reduce Stress & Reclaim Your Wellness
Day-to-day stress combined with work demands can leave us feeling overwhelmed, burnt-out & irritable. It’s crucial to find effective ways to manage stress & maintain our well-being. One approach that has gained significant recognition is Mindfulness-Based Stress Reduction (MBSR) In this blog, we’ll dive into the essence of MBSR, explore specific mindfulness practices, and shed light on why mindfulness is such a powerful tool for stress reduction from a holistic psychotherapy approach.
Understanding Mindful Based Stress Reduction
Mindfulness-Based Stress Reduction (MBSR) techniques are a collection of practices and exercises that harness the power of mindfulness to alleviate stress and promote overall well-being. Rooted in ancient meditation traditions, MBSR has evolved into a scientifically validated approach that is now widely adopted by professionals worldwide.
Mindfulness involves intentionally bringing our attention to the present moment, with an attitude of non-judgment and acceptance. By cultivating this awareness, individuals can better understand and manage their thoughts, emotions, and physical sensations.
The Benefits of
Mindfulness Based Stress REduction
Mindfulness works by redirecting our attention from ruminating about the past or worrying about the future to the present moment. By consciously anchoring our awareness to the here and now, we can break free from the grip of stress and find a sense of calm amidst the chaos. The benefits of mindfulness extend beyond stress reduction and include improved focus, emotional regulation, increased self-awareness, and enhanced overall well-being.
Specific Mindfulness Techniques to
Alleviate Work-Related Stress
Breathing Practice
- Find a quiet space and take a comfortable seated position.
- Close your eyes or softly focus on a fixed point in front of you.
- Take a deep breath in through your nose, allowing your abdomen to expand.
- Slowly exhale through your mouth, letting go of any tension or stress with each breath.
- As you breathe, observe the sensation of the breath entering and leaving your body.
- Continue this rhythmic breathing pattern for a few minutes, focusing solely on the sensation of your breath.
- If your thoughts drift, gently bring your attention back to your breath.
- Adjust the duration of this exercise based on your needs and schedule.
Body Scan
- Find a comfortable seated or lying position, ensuring your body is fully supported.
- Close your eyes and bring your attention to your breath, taking a few deep, calming breaths.
- Begin by directing your attention to your toes. Notice any sensations, tension, or relaxation in this area.
- Slowly move your attention up through each part of your body, from your feet to your legs, torso, arms, and head.
- As you reach each body part, spend a moment observing any sensations, without judgment or the need to change anything.
- If you notice any areas of tension or discomfort, consciously relax and release that tension as you exhale.
- Gradually work your way through your entire body, ending with the top of your head.
- Take a few additional breaths, acknowledging the sense of relaxation and connection within your body.
Mindful Movement Practices
- Choose a mindful movement activity that resonates with you, such as yoga, Tai Chi, or walking meditation.
- Find a quiet and comfortable space where you can move freely without distractions.
- Begin with a few deep breaths to center yourself and bring your attention to the present moment.
- Engage in gentle stretching or warm-up exercises to prepare your body for movement.
- As you move, pay close attention to the sensations in your body, the quality of your movement, and your breath.
- Be fully present in each movement, noticing the subtle shifts, and honoring your body’s capabilities.
- If your mind wanders, gently bring your focus back to the movement and the present moment.
- After completing your mindful movement practice, take a moment to reflect on how you feel, appreciating the mind-body connection you’ve cultivated.
Incorporating Mindfulness Based Stress Reduction techniques into our daily lives can significantly transform our relationship with stress and promote a more balanced and fulfilling existence. Remember, consistency is key. Start small and gradually build your mindfulness practice, allowing it to become an integral part of your routine. By dedicating time to guided mindfulness meditation, breathing exercises, body scans, and mindful movement practices, you empower yourself to navigate work-related stress with greater ease, clarity, and resilience.
Embrace the power of mindfulness and embark on a journey of self-discovery, well-being, and stress reduction. Let’s take a deep breath together and embark on this path towards a more mindful and fulfilling life. You’ve got this!
Where are you located? I need a therapist near me
We are fully online, which means that your therapy sessions will be help via video call on our HIPAA compliant Platform. Anyone in New Jersey can access our therapy services
How do I get started as a new client?
New Clients can reach out to us directly via call, text or email here:
Does my insurance cover my visits?
We provide”Courtesy Billing” for clients who are using the Out-of-network insurance benefits.
Our Insurance Page shares a small blurb about Why We Left Insurance Panels
What are out-of-network benefits?
When using OON benefits, patients typically pay the full cost of the treatment upfront and then file a claim with their insurance company for reimbursement. The amount of reimbursement can vary depending on the plan, but it can sometimes be as high as 90%. Call your insurance to see if you have OON benefits or click here to call us and we can check for you!
Is Online Therapy As Effective As In-Person Therapy?
Online therapy is essentially face-to-face counseling, just conducted remotely. Studies show that tele-therapy is as effective as traditional counseling. Professional organizations and state governments recognize its benefits and have set regulations for it. However, like any therapy, its success in achieving your goals isn’t guaranteed. It’s important to discuss with your therapist whether tele-therapy is working for you.
How Should I Prepare for My First Session?
Showing up is all that you need to do! But if you really want to get the most out of session, it could help to take some time to think about what you want from therapy. It helps to write down your goals, questions you have or things that you feel are important to share.
Do you offer traditional talk therapy?
of course! though we have some unconventional therapy approaches, we are rooted in evidenced based practices. Talk therapy is a major player in the therapy room! See What we Treat and Integrative Services for more information
Is Virtual Counseling Suitable for Everyone?
Online therapy might not be as effective for individuals with chronic suicidal thoughts, severe trauma, significant mental health history, or those recently in intensive care. Such cases often benefit more from traditional, in-person counseling. We’ll help you decide if our online services are right for you during your intake and evaluation.
Can I Change Therapists If I'm Not Happy?
Yes, you can switch therapists to another provider within the practice, or we can provide you a referral if preferred. We want to ensure that your time and effort are well spent, and that you are getting the relief you need, that’s why we work collaboratively with each other in the practice, as well as outside therapists who we know and trust.
How Do I Know If Therapy Is Helping?
You should feel like you’re making progress. Signs it’s working include:
- Feeling comfortable talking to your therapist
- Your therapist respects boundaries
- You’re moving towards your goals
- You feel listened to
You’re doing better in life - Your self-esteem is getting better
What is your cancellation policy?
We ask that clients provide at least 24 hours notice in the event that they need to cancel to avoid the 50% cancellation fee. we understand that life happens and do our best to be flexible & reschedule.
What Geographic Areas Are Served?
Currently, we serve clients in New Jersey and are expanding to other states as telehealth laws evolve. While telehealth offers the convenience of attending sessions from anywhere, state laws require clients to be in-state during their session.
Is Online Therapy Easy to Use for Non-Tech-Savvy People?
Yes, it’s pretty simple to access sessions. You’ll need basic internet skills, such as opening and visiting the patient link sent to you via email. It’s similar to video chatting like Facetime or Zoom. We can also walk you through it on the phone the first time to ensure a strong connection
What Questions Should I Ask My New Therapist?
Feel free to ask anything. Some good questions are:
- How often will we meet?
- What do you specialize in?
- What experience do you have with my issue?
- What outcomes can I expect?
- How will I know I’m progressing?
- How long do you usually work with clients?
- How will we set my treatment goals?
What is the difference between associate therapists & fully licensed therapists?
Our Qualifications:
Our founder, Rebecca Sidoti, is a highly qualified, state-licensed therapist and supervisor with extensive training in anxiety related disorders and innovative treatment such as Ketamine Therapy. Mind by Design Counseling adheres to standards set by the our governing counseling boards.
To see each providers credentials, training and licenses, visit our “Meet the Therapists” Page to learn more.
- LAC/LSW are therapists who may practice clinical work under the supervision of a fully licensed therapist.
- LPC/LCSW are therapists who have completed the necessary clinical hours post-graduation under supervision and can practice clinical work independently.
