{"id":750192,"date":"2021-11-03T09:19:22","date_gmt":"2021-11-03T13:19:22","guid":{"rendered":"https:\/\/www.rochester.edu\/advancement\/?p=750192"},"modified":"2021-11-04T13:15:04","modified_gmt":"2021-11-04T17:15:04","slug":"why-mindfulness-works-training-your-brain-in-uncertain-times","status":"publish","type":"post","link":"https:\/\/www.rochester.edu\/advancement\/why-mindfulness-works-training-your-brain-in-uncertain-times\/","title":{"rendered":"Why mindfulness works: Training your brain in uncertain times"},"content":{"rendered":"

[vc_row row_type=”row” use_row_as_full_screen_section=”no” type=”full_width” text_align=”left” background_image=”750412″ css_animation=”” box_shadow_on_row=”no”][vc_column][vc_empty_space height=”175px” image_repeat=”no-repeat”][vc_row_inner row_type=”row” type=”full_width” use_row_as_full_screen_section_slide=”no” text_align=”left” css_animation=”” box_shadow_on_row=”no”][vc_column_inner width=”1\/4″][\/vc_column_inner][vc_column_inner width=”1\/2″][vc_column_text css=”.vc_custom_1635875131364{padding-top: 15px !important;padding-right: 5px !important;padding-bottom: 15px !important;padding-left: 5px !important;background-color: rgba(24,41,87,0.8) !important;*background-color: rgb(24,41,87) !important;}”]<\/p>\n

Why mindfulness works: Training your brain in uncertain times<\/h1>\n

[\/vc_column_text][\/vc_column_inner][vc_column_inner width=”1\/4″][\/vc_column_inner][\/vc_row_inner][vc_empty_space height=”175px” image_repeat=”no-repeat”][\/vc_column][\/vc_row][vc_row row_type=”row” use_row_as_full_screen_section=”no” type=”grid” text_align=”left” css_animation=”” box_shadow_on_row=”no”][vc_column][vc_empty_space height=”40px” image_repeat=”no-repeat”][vc_column_text]<\/p>\n

\"headshot

Autumn Gallegos Greenwich, PhD
Assistant Professor of Psychiatry<\/p><\/div>\n

The ups and downs of the past two years have left many feeling unbalanced and questioning what\u2019s important in life. Some are rethinking their jobs, relationships, personal priorities, and more.<\/p>\n

In this time of perpetual uncertainty, how can we clear our heads and stay mindful and focused on what\u2019s most important? Autumn Gallegos Greenwich, PhD, licensed clinical psychologist, assistant professor of psychiatry at the University of Rochester Medical Center, and an expert on mind-body interventions related to stress and trauma, shares her thoughts on mindfulness, gratitude, and the science behind it all.<\/p>\n

WHAT DOES IT MEAN TO BE MINDFUL?<\/strong>
\nYou have to train your attention first. It\u2019s like sitting in a chair and training yourself to understand what your sensory experience is\u2014what does it feel like to sit in that chair? What does the air feel like? What is the story you tell yourself about this experience?<\/p>\n

To truly be mindful, you then need to move from attention to acceptance. That\u2019s allowing our experience to be what it is, allowing our body to feel just as it does. And that becomes the ability to direct our attention: to pay more attention to what we value and care about. This moves us towards prosocial behaviors\u2014those that help and benefit others\u2014like gratitude and compassion. This line from Mary Oliver\u2019s poem, \u201cSometimes\u201d sums it up well: \u201cInstructions for living a life: Pay attention. Be astonished. Tell about it.\u201d<\/p>\n

HOW CAN MULTI-TASKING CONTRIBUTE TO STRESS?<\/strong>
\nWhen we are distracted or multi-tasking, we aren\u2019t paying attention, and we become more reactive and more distressed, because we are trying to do more than we are capable of doing. With multi-tasking comes the message of striving\u2014you should do more. The reality is that we can\u2019t do all the things and we can\u2019t do them well, and people often become burned out. There\u2019s a lie that we\u2019re supposed to be productive at all times. Your worth is not what you produce\u2014it is who you are.<\/p>\n

Ultimately, when we pay attention to our behaviors, we can ask the big questions: do I need to do all these things at once? Do they align with my values? Is this what I really care about? The shift that mindfulness allows is the choice to show up to everything in our life\u2014whether they are things that we enjoy, or things that are hard or overwhelming\u2014and be present.[\/vc_column_text][vc_empty_space height=”25px” image_repeat=”no-repeat”]

<\/i><\/span>

There\u2019s a lie that we\u2019re supposed to be productive at all times. Your worth is not what you produce\u2014it is who you are.<\/span><\/h3><\/blockquote>[vc_empty_space height=”25px” image_repeat=”no-repeat”][vc_column_text]HOW ARE MINDFULNESS AND GRATITUDE CONNECTED?<\/strong>
\nGratitude is a high-impact, prosocial behavior that is huge in therapy and positive psychology because it creates a lot of positive emotions. One really fascinating thing that happens when we have grateful thoughts is that we use words like \u201cwe\u201d more often. Gratitude is prosocial in the sense that you see yourself connected to a bigger whole, which can combat things like loneliness and disconnection.<\/p>\n

WHAT\u2019S THE SCIENCE BEHIND MINDFULNESS AND GRATITUDE? WHY DO THEY \u201cWORK?\u201d<\/strong>
\nMindfulness is considered a mind-body practice because there are both mental and physical benefits. It\u2019s linked to changes in our brain: it increases activity in regions that control stress regulation and decreases activity in regions that control our brain\u2019s stress alarm system, like the amygdala. Practicing mindfulness improves our mood, decreases our stress, and can help us better focus. It\u2019s been shown to reduce chronic pain, decrease inflammation, and improve sleep. Practicing gratitude has a similar effect, because people find themselves more connected to other prosocial behaviors like compassion and empathy.<\/p>\n

Mindfulness and gratitude also help us improve our relationships. Relationship issues are usually tied to poor communication. When we are mindful, we become better communicators: we\u2019re more compassionate, more present, and more willing to hear the other person in the relationship.<\/p>\n

PRACTICING MINDFULNESS AND GRATITUDE SOUNDS GREAT BUT HOW DO YOU GET STARTED?<\/strong>
\nIt can be as simple as journaling. Every day, write down three things that you\u2019re grateful for. Apps are also an easy on-ramp into the world of mindfulness. I recommend Headspace\u2014it offers prompts at certain times of day, mediations of different lengths, and basic and advanced courses that really train people in mindfulness.<\/p>\n

I also love the concept of \u201cawe walks\u201d\u2014walking outside with a fresh perspective and noticing things that inspire gratitude. There have been initial studies that show that such walks help people become more upbeat and hopeful. There’s a New York Times piece<\/a>\u00a0that describes one such study, noting that “the awe walkers felt happier, less upset and more socially connected than the men and women in the control group.”[\/vc_column_text][vc_empty_space height=”25px” image_repeat=”no-repeat”][vc_row_inner row_type=”row” type=”full_width” use_row_as_full_screen_section_slide=”no” text_align=”left” css_animation=”” box_shadow_on_row=”no”][vc_column_inner][vc_column_text css=”.vc_custom_1635946693609{padding-top: 30px !important;padding-bottom: 30px !important;padding-left: 30px !important;background-color: #e7e7e7 !important;}”]TIPS FOR A MINDFUL HOLIDAY SEASON<\/strong>
\nHolidays are about ritual, but we also do many things out of habit and it can become stressful and overwhelming.<\/p>\n

    \n
  1. Take a look at your plans and choose the activities that align with your values and connect you to cherished rituals.<\/li>\n
  2. Consider combining old traditions with new ones.<\/li>\n
  3. Remember those who can\u2019t join you by incorporating their favorite food or tradition into your celebration.<\/li>\n
  4. Incorporate a gratitude ritual by having each person name what they\u2019re grateful for.<\/li>\n<\/ol>\n

    More about mindfulness and the Mindful University project at www.rochester.edu\/mindful<\/a>.<\/em>[\/vc_column_text][vc_empty_space height=”25px” image_repeat=”no-repeat”][\/vc_column_inner][\/vc_row_inner][vc_row_inner row_type=”row” type=”full_width” use_row_as_full_screen_section_slide=”no” text_align=”left” css_animation=”” box_shadow_on_row=”no”][vc_column_inner][vc_empty_space height=”20px” image_repeat=”no-repeat”][vc_column_text fnt_family=”Roboto Condensed” fnt_size=”12″ css=”.vc_custom_1635876914543{border-top-width: 1px !important;border-top-color: #c4c4c4 !important;border-top-style: solid !important;}”]<\/p>\n

    \u2014Margaret Bogumil, November 2021<\/strong><\/span><\/p>\n

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    The ups and downs of the past two years have left many feeling unbalanced and questioning what\u2019s important in life. Some are rethinking their jobs, relationships, personal priorities, and more. <\/p>\n

    In this time of perpetual uncertainty, how can we clear our heads and stay mindful and focused on what\u2019s most important? Autumn Gallegos Greenwich, PhD, licensed clinical psychologist, assistant professor of psychiatry at the University of Rochester Medical Center, and an expert on mind-body interventions related to stress and trauma, shares her thoughts on mindfulness, gratitude, and the science behind it all.<\/p>\n","protected":false},"author":112,"featured_media":750442,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[312],"tags":[],"class_list":["post-750192","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news"],"yoast_head":"\nWhy mindfulness works: Training your brain in uncertain times - Advancement<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.rochester.edu\/advancement\/why-mindfulness-works-training-your-brain-in-uncertain-times\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Why mindfulness works: Training your brain in uncertain times - Advancement\" \/>\n<meta property=\"og:description\" content=\"The ups and downs of the past two years have left many feeling unbalanced and questioning what\u2019s important in life. 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