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Got Stress? Here’s a Short Practice You Can BET On


stress tipsNo matter what time of year it is, stress will likely be a part of it. A little stress is good, it fuels motivation, but there’s a tipping point where it starts to have diminishing returns. When that higher level of stress hits, if it’s left unchecked it can lead to anxiety, depression, chronic pain, addictive behaviors, you name it. Today I want to give you something that you can BET on anywhere, anytime to help turn the volume down on the chaotic mind and bring you back into balance.

I’m a big fan of things that are short and sweet. Something I can remember that can help me in a pinch.

Here’s a short acronym that you can BET on throughout the day:

  • B – Body – At any point, bring attention to the body. How is it feeling? Is there any tension anywhere, in this moment of awareness, can you take a breath and allow it soften?
  • E- Emotions – What emotion is there in that moment? Is it anxiety, sadness, anger, confusion, joy, calm, or maybe just a neutral feeling? How does it feel as a sensation in the body? Research shows just labeling emotions turns activity down in the emotional center of the brain.
  • T – Thoughts – What’s on your mind? Is it busy or calm? If it’s a self-judgment or a judgment of another person, ask yourself, Is it absolutely true? How does this thought make me feel? What’s another way I can see this? Practice opening your mind.

Then just refocus on what matters in the moment.

That’s it, it’s that simple.

You can BET in the morning, before a test, during a business meeting, during stressful travel, while waiting at a stop light or on hold on the phone. You can BET before you open your email, in the midst of your kid’s temper tantrum, or just while taking a nice walk outside.

If you BET a few times a day, my guess is that you’ll break out of routine and back into the wonder of everyday life.

Try it out and let your experience be your teacher.

As always, please share your thoughts, stories and questions below. Your interaction is a living wisdom we can all benefit from.

Source: Mindfulness Meditations for the Anxious Traveler: Quick Exercises to Calm Your Mind

Man looking out the window photo available at Shutterstock

Got Stress? Here’s a Short Practice You Can BET On


Elisha Goldstein, Ph.D.

Elisha Goldstein, Ph.D. is creator of the six month online program A Course in Mindful Living, author of the book Uncovering Happiness: Overcoming Depression with Mindfulness and Self-Compassion, The Now Effect, co-author of A Mindfulness-Based Stress Reduction Workbook, Foreword by Jon Kabat-Zinn, author of Mindfulness Meditations for the Anxious Traveler: Quick Exercises to Calm Your Mind, the premier eCourse Basics of Mindfulness Meditation: A 28 Day Program, the Mindful Solutions audio series, and the Mindfulness at Work™ program currently being adopted in multiple multinational corporations. Join The Now Effect Community for free Daily Now Moments and a Weekly Newsletter. Dr. Goldstein is a clinical psychologist in private practice in West Los Angeles.


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APA Reference
Goldstein, E. (2012). Got Stress? Here’s a Short Practice You Can BET On. Psych Central. Retrieved on November 27, 2020, from https://blogs.psychcentral.com/mindfulness/2012/12/got-stress-heres-a-short-practice-you-can-bet-on/

 

Last updated: 20 Dec 2012
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