Three MBSR-Inspired Exercises to Help Clients (and Clinicians) Reduce Stress

 Three MBSR-Inspired Exercises to Help Clients (and Clinicians) Reduce Stress

Written by Kelsey Someliana-Lauer, Therapy Practice Solutions Virtual Assistant

April is Stress Awareness Month, a time dedicated to raising awareness about the impact of stress on our lives and how we can manage it. Stress is a natural response to challenging situations, but when it becomes chronic, it can have serious negative effects on our physical and mental health. Unfortunately, many mental health therapists experience chronic stress without realizing it, which can lead to burnout, anxiety, depression, and other health problems. We can become so involved in trying to heal others that we may neglect ourselves in the process!

One of the best ways to combat stress is Mindfulness-Based Stress Reduction. Mindfulness-Based Stress Reduction (MBSR) is a program that helps people manage stress and improve their overall well-being. It was developed in the 1970s by Dr. Jon Kabat-Zinn at the University of Massachusetts Medical School. The program combines mindfulness meditation, body awareness, and yoga to help individuals become more aware of their thoughts, feelings, and physical sensations. MBSR has been found to be effective in reducing stress, anxiety, and depression, as well as improving mood and overall quality of life. Research has also shown that MBSR can have positive effects on physical health, such as reducing chronic pain, improving immune function, and lowering blood pressure.

Today, the pros at Therapy Practice Solutions would like to introduce three MBSR-inspired exercises to help both you and your clients reduce stress this month - and every month! Keep reading to learn more.

The Body Scan

A “body scan” is a fundamental MBSR exercise used to notice how we’re feeling, which improves both our mindfulness skills and our interoception skills. Find a quiet and comfortable place to sit or lie down, and bring your attention to your body. Begin to scan your body from your toes all the way up to the top of your head, paying attention to any physical sensations or areas of tension that you notice along the way. As you scan each part of your body, try to simply observe and accept any sensations that arise without judgment or trying to change them. If you notice any areas of tension, see if you can consciously relax those muscles by breathing deeply and allowing the tension to release. You can use this exercise as a way to become more aware of physical sensations and help release tension from the body, ultimately reducing stress and promoting relaxation.

If you prefer an audio version, here is a guided, ten-minute body scan meditation.

Mindful Breathing

Another exercise inspired by MBSR to reduce stress is mindful breathing. Find a quiet and comfortable place to sit, and bring your attention to your breath. Begin to take slow, deep breaths, focusing on the sensation of the air entering and leaving your body. If your mind wanders, simply notice the distraction and gently guide your attention back to your breath. You can also try counting your breaths, inhaling for a count of four, holding for a count of four, and exhaling for a count of four. As you continue to breathe mindfully, you may begin to notice a sense of calm and relaxation wash over you, helping to reduce stress and promote a greater sense of well-being. This exercise can be done anywhere, at any time, and can be particularly helpful during moments of high stress or anxiety.

If you prefer an audio version, here is a five-minute guided mindful breathing meditation.

Mindful Walking

Mindful walking is an exercise that involves bringing your attention to the sensations of walking, which can help you become more grounded and centered. Find a quiet and safe place to walk, such as a park or a quiet street. As you walk, bring your attention to the sensation of your feet touching the ground. Notice how your body feels as you move, and try to stay present in the moment, observing your surroundings without judgment. If your mind wanders, simply notice the distraction and gently guide your attention back to the sensations of walking. This exercise can help reduce stress by bringing you into the present moment, away from worries about the future or regrets about the past. It can also help you get some gentle exercise and fresh air, which can further promote relaxation and reduce stress.

If you prefer an audio version, here is a ten-minute guided walking meditation.

We hope this blog post provided three valuable MBSR exercises to help you and your clients reduce stress! Another great way to reduce stress as a private practice mental health clinician is to hire a Virtual Assistant. If you’d like help with administrative tasks, the pros at Therapy Practice Solutions would love to help you. Reach out today to be paired with someone who can take your administrative tasks, marketing, social media creation, and more off your hands! We look forward to hearing from you.