Awareness: A Gift and a Curse
~ Aristotle”
Are You Awake? It is morning; the alarm goes off, you roll out of bed and shuffle along to start your day. But are you really awake? If you are like most of us, you resume autopilot mode as soon as your feet hit the floor. Following your routine; for meals, exercise, work, sleep and even how you deal with stress; is easy because you don’t have to think about it. But is this mechanical, conveyor belt survival mode really a good thing?
Living life on autopilot is like living with blinders on. You only see what is right in front of you, your ingrained habits, without any awareness of your surroundings. This mindless way of life invites unhealthy habits mentally, physically and nutritionally, setting a course toward compromised health. A sedentary, minimal movement life increases your risk of high blood pressure, heart disease, insulin resistance and Type 2 diabetes. Avoiding treatment of mild depression and anxiety may lead to more severe mental disorders as well as all the health conditions that arise from a prolonged stress state. Eating mindlessly decreases nutrient absorption and increases inflammation in the body, both of which lead to compromised health in many ways. It’s time to wake up!
Awareness removes those blinders and gives you the gift of sight. You are able to open your eyes, check your surroundings and actually choose which path to take. Ironically, awareness can also be a curse, and an overwhelming one at that. Vision does not mean insight. Many times this new sense of your environment can also bring confusion, fear, anxiety and hopelessness. You finally see which habits are sabotaging your efforts, but you have no idea why you do them or how to change.
Awakening Your Brain
Thankfully, you can change your habits for good. The human brain is very pliable and will rewire itself when you change your feelings, thoughts and experiences. Whether positive or negative, you perfect what you practice. If you practice anger, you perfect being angry all the time. If you practice worry, you perfect being a habitual worrier. But if you practice optimism, you perfect being a happier person. Your brain learns from your experiences and emotions. Luckily your brain can also unlearn negative habits and learn new positive habits when you become more present. Mindfulness and awareness give you the power to choose what your brain becomes proficient in. Through observing your thoughts and habits, consciously choosing positive change, and practicing these new habits you will reduce anxiety and depression, increase self-kindness and compassion, improve digestion and decrease risk of disease.
John Kabat-Zinn, founder and former director of the Stress Reduction Clinic at the University of Massachusetts Medical Center, defines mindfulness as, “paying attention on purpose, in the present moment, and nonjudgmentally.” When you practice nonjudgmental mindfulness, you expand your awareness of the present and, consequently, relieve stress. In fact, there are hundreds of studies that show when people practice mindfulness there are positive changes in wellbeing and the capacity to enjoy life as well as improvements in stress-related health problems.
Practicing mindfulness can:
- Help relieve stress
- Decrease blood pressure
- Alleviate chronic pain
- Improve sleep
- Reduce risk of heart disease
- Enhance digestion
Psychotherapists have used mindfulness in the treatment of depression and anxiety disorders, substance abuse, eating disorders, couples’ conflicts and obsessive-compulsive disorder. It’s amazing how a small change like practicing more mindfulness can have an enormous effect on your health.
Finding the Gift of Awareness
Of course putting mindfulness into practice isn’t always easy when other deep-seated habits point you in another direction. Additionally, like a newborn getting his first taste of the world, opening your eyes can be painful and scary at first. But, it is when you work through the scary parts that you realize the true gift that awareness brings. Use the tips below to find the rose through the thorns.
1. Notice. The first part of awareness is noticing your habits and feelings in the moment. Are you stressed after a long work day and reaching for ice cream? Did you just have an argument with a loved one and you reach for a drink? Is it 3:00 pm and like clockwork your body craves chocolate from the office communal bowl? We all have patterns of mindless behaviors that prevent us from reaching our health goals. Becoming aware of what your patterns are will be the first step.
2. Name. This step is all about defining your habits. When I am stressed I reach for potato chips. When I am with certain friends I drink more. I break my clean eating habits when with family so I don’t offend anyone. Naming your habit and what your triggers are will enhance your awareness and help specify where change can happen.
3. Recognize. Once you have a basic understanding of some of your habits, the next tip is recognizing when the habit may present itself again. Some are easy, every weekday at 3:00 pm I go to the office chocolate stash. Some are not so easy to recognize, when I don’t feel in control of my life, my diet becomes out of control as well. The more practice you have of being present and mindful, the easier it will be to recognize negative habits before they start.
4. Strategize. Once you understand the triggers behind a behavior you want to change, start thinking about other healthy habits that can replace your reaction. Instead of walking by the chocolate bowl, take a different path back to your office, or have a clean treat like cocoa and almond stuffed dates at your desk to satisfy your sweet tooth. Instead of reaching for that slice of pizza every time you’re out with friends, order a salad, eat beforehand or offer up a healthier option for dinner. Better yet, share your health goals with your friends and family if you have been holding back. You may realize they have similar struggles and goals. Having a support system is critical to making change, so find people who will support you through your health journey.
5. Forgive. Everything in life is a practice. Don’t beat yourself up for strategizing and not following through. Did you still reach for that chocolate bowl? Awareness is never 100% from the start. In fact, nothing is. Each time you don’t reach for that chocolate you have reached success. It is very important to avoid an all-or-nothing mindset, it will keep setting you up for failure and unhappiness. Instead work towards being at least 1% better with your options every day. It adds up, I guarantee.
Mindfulness, the practice of being in the present moment, purposefully and nonjudgmentally is a gift. Practice your gift. Notice, name, recognize, strategize and forgive. This new awakening and awareness of your life will set you on the right path!
Stephanie Walsh, MNT, CEPC, CPT is a Master Nutrition Therapist, Board Certified in Holistic Nutrition®, Certified Eating Psychology Coach and Personal Trainer. Her work with clients focuses on the individual as a whole – considering your diet is just one small piece of the puzzle. Her holistic approach considers your stressors, sleep quality, digestive complaints, food choices, activity level, readiness for change, social support and much more in order to help you optimize your health and wellbeing for the long term.
Contact Stephanie at 207-730-2208 or email her: [email protected].
ELM™ | Maine
