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This page will look at some mindfulness exercises that can be used as interventions by an Occupational Therapist when working with people with mental health conditions - these can be used with individuals or in groups.
Read through the information and watch any videos below
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Mindfulness
Mindfulness
Mindfulness is a way of paying attention to the present moment, using techniques like meditation, breathing and yoga. It helps people become more aware of their thoughts and feelings so that, instead of being overwhelmed by them, they are better able to manage them.
Mindfulness can be used as a tool to manage well-being and mental health. Some people call mental health ‘emotional health’ or ‘well-being’.
While research is still growing in the area of mindfulness, evidence has suggested the benefit of mindfulness to health and wellbeing, with results showing positive effects on several aspects of whole-person health, including the mind, the brain, the body, and behaviour, as well as a person’s relationships with others.
Mindfulness has also been shown to help with many conditions, including anxiety, but also depression, addictive behaviours such as alcohol or substance misuse and gambling, and physical problems like hypertension, heart disease and chronic pain.
Check out some mindful exercises below :
Mindful breathing
Mindful breathing
This is a chance for you to step out of the daily grind and allow time to be present with yourself; that is, being present with yourself and whatever arises in your mind and body. Take a minute to observe your breathing. Breathe in and out as you normally would: notice the time between each inhalation and exhalation; notice your lungs expanding. When your mind wanders, gently bring your attention back to your breath.
Mindful body scan
Mindful body scan
It can often feel like we’re an observer of our own bodies caught up in our heads. Spend your one mindful minute bringing awareness to your body and your body’s sensations. Close your eyes and begin scanning your body. Start with your feet, and then slowly bring your awareness upwards in your body until you reach your hands. What sensations do you feel? Heaviness in the legs? Strain in the back? Perhaps no sensations at all. Now move your focus out of your hands and become aware of your environment and the space around you.
Mindful walking
Mindful walking
Mindful walking is something you can practise at any time as you go about your day. It’s good to try it slowly at first, but once you’re used to it, you can practise it at any pace – even when you’re rushing.
Walk slowly: become aware of the sensations in the soles of your feet as they make contact with the floor, and any sensations in the muscles of the legs. You don’t have to look down at your feet. When your mind wanders, use the contact of the feet on the floor as an anchor to bring you back into the present moment. Just take a minute to focus on the sensations generated by walking.
Mindful Eating
Mindful Eating
Eating mindfully can take us out of autopilot, helping us appreciate and enjoy the experience more.
The next time you eat, stop to observe your food. Give it your full attention. Notice the texture: really see it, feel it, smell it, take a bite into it – noticing the taste and texture in the mouth – continue to chew, bringing your full attention to the taste of it.
Evidence Based Practice
Occupational Therapy practice needs to be led by evidence.
This is a list of relevant scientific research and articles relevant to relaxation and anxiety management
Please take the time to familiarise yourself with the research base in order to provide the most up-to-date care to your patients.
Relevant Articles
Keptner, K. M., Fitzgibbon, C., & O’Sullivan, J. (2021). Effectiveness of anxiety reduction interventions on test anxiety: a comparison of four techniques incorporating sensory modulation. British Journal of Occupational Therapy, 84(5), 289-297.
Fox, J., Erlandsson, L. K., & Shiel, A. (2019). A systematic review and narrative synthesis of occupational therapy-led interventions for individuals with anxiety and stress-related disorders. Occupational Therapy in Mental Health, 35(2), 179-204.
Ali, U., & Hasan, S. (2010). The effectiveness of relaxation therapy in the reduction of anxiety related symptoms (a case study). International journal of psychological studies, 2(2), 202-208.
Prior, S. (1998). Determining the effectiveness of a short-term anxiety management course. British Journal of Occupational Therapy, 61(5), 207-213.
Reid, D. (2009). Capturing presence moments: The art of mindful practice in occupational therapy. Canadian Journal of Occupational Therapy, 76(3), 180-188.
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