I’ll be the first to admit it: I used to roll my eyes when someone suggested mindfulness. When I’m stressed or in pain, the last thing I want to do is “breathe through it.” I want a fix. I want a pill. I want the stress to just go away.
But recently, I’ve been looking into how stress is actually messing with our physical health, and it’s a lot more than just “in your head.”
Why Stress is Actually a Physical Problem
It turns out, chronic stress is basically keeping our bodies in a constant state of “fight or flight.” Whether you’re dealing with high blood pressure, diabetes, heart issues, or even just weird digestive problems, stress is often the fuel on the fire.
If you can’t get the stress under control, it’s going to be way harder to manage those physical symptoms. It’s a cycle, and mindfulness is basically just a way to try and hit the “pause” button on your nervous system.
“When we’re stressed, our digestion often takes the biggest hit. It’s a physical chain reaction. If you’re looking for other ways to support your body while you work on your stress levels, take a look at my guide on how to properly manage your fiber intake without causing yourself more discomfort.”
You Don’t Have to “Empty Your Mind”
Here is the biggest lie about mindfulness: you don’t have to stop thinking. You actually can’t stop your brain from racing. That’s just not how it works.
My goal isn’t to reach some state of total blankness. My goal is just to notice when I’m spiraling and choose to pay attention to something else—like the feeling of my feet on the floor or my breath—instead of the million things I’m worried about.
Try This Right Now
If you’re skeptical, just try this. It takes less than 20 seconds:
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Sit for a second and just feel your feet touching the floor.
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Take three slow breaths, and focus on the feeling of your body moving as you inhale and exhale.
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When your brain starts listing everything you have to do today, don’t sweat it. Just notice that your mind wandered off, and bring it back to your breath.
That’s it. You aren’t doing it “wrong” because you got distracted. The noticing is the whole point.
Want to Learn More?
If you want to go beyond a 20-second exercise, you don’t need to spend a fortune on fancy retreats. There are plenty of science-backed ways to get started:
For more deep dives into the science of stress and health, check out the Mindfulness-Based Stress Reduction program overview at UMass Memorial Health
Look for free resources: Check out the University of Utah Health’s Wellness YouTube channel for guided practices.
