How to Practice Mindfulness in Moderation, and Why You Should
Whether you’re looking to improve your mental health, boost productivity, or sharpen your focus, you’ve probably come across an infinite number of articles that recommend practicing mindfulness or apps and “gurus” that promise to guide you through the practice. No surprise there. A plethora of research has proven mindfulness techniques such as meditation and breathing exercises beneficial to our general well-being. What might surprise you, however, is the fact that mindfulness, too, has its extremes — and can leave some people feeling worse than before.
In a study aimed at identifying ways to mitigate the potential harmfulness of mindfulness-based meditation programs, 83 percent of the participants reported at least one meditation-related side effect. A member of the study, Willoughby Britton, who is an assistant professor of psychiatry and human behavior at Brown University, explains that mindfulness, like aspirin, can be pain-relieving but also has side effects. Therefore, having evidence-based knowledge of both makes it easier to avoid its adverse side effects.
Another study found that practicing mindfulness can heighten selfishness in individualistic people — an increased self-focus makes them antisocial and less charitable — but can have the opposite effect on collectivists.
While these do not disqualify mindfulness as a means of promoting wellness, awareness, and calm, they demonstrate a need to practice it in moderation. Before getting your om on, consider these three approaches to ensure that you get the most value out of mindfulness while minimizing its risks.
1. Identify What Works for You, and The Correct Dosage
Mindfulness is not a one-size-fits-all practice. Like other treatments, particular strategies may not have the same effect on everyone. And like all medication, too much is often poisonous. According to Britton, “meditation can increase focus and alertness, but when taken too far it can lead to anxiety, panic, and insomnia.”
Pay attention to your mind and body, and do not feel discouraged when one strategy does not work. Like any toxic relationship, that only means it’s not good for you. The good news is that mindfulness is just one of the many tools in the shed — there are plenty of alternatives that could speak to your unique needs, such as journaling and nature-based mindfulness, among other activities in the physical state. “We should really honor the diversity of contemplative practices that are available, because they all do different things, and people would have a much better chance of matching what they need if they had a bigger buffet of choices,” says Britton.
2. Practice Mindfulness as a Recovery Exercise
A 2020 study associated mindfulness with benefits after an active stressor has passed. During an active stressor, mindfulness may make you “sweat the small stuff,” thus increasing anxiety. The practice often serves to evoke or reinforce your existing mental and physical states and may therefore amplify negative feelings.
In some cases, you may need to refrain from practicing mindfulness at work. Research in conjunction with Business Mirror suggests that becoming more mindful while completing unpleasant work tasks increases awareness of our negative emotions, thus harming our mental health. No matter how much you love your job, “there will always be components of work that don’t feel great. And in those situations, being mindful can raise our awareness of the parts of our jobs we don’t like without really helping us fix them.” Practicing mindfulness after work could therefore be more beneficial, “essentially offering more of a recovery exercise, instead of a real-time reminder of work stresses.”
3. Shift from Self-care to Community Care
To counter the antisocial effects of mindfulness, the study further suggests incorporating a focus on interdependence to promote the best outcomes for both individuals and society. A mindset shift from self-care to community care is therefore necessary.
Community care comes in where you think beyond yourself — using your power, privilege, and resources to help better the lives of other people. On a micro level, it can manifest as donating unused household items or checking up on a friend and offering specific support if needed. In a way, community care is a form of self-care — studies indicate that giving back to the community boosts one’s happiness, health, and sense of well-being. One study found that altruism and other types of social interaction are linked to positive health outcomes including lower mortality.
In your journey to find an ideal mindfulness practice, and I hope you do, it helps if you set your intentions and keep revisiting to ensure your actions are aligned with them. This way, at any given moment, you will go for activities that add and don’t take from you. Be aware of your options and remember to also be kind and patient with yourself throughout the process. If negative thoughts crop up, don’t judge yourself too harshly — ultimately, you are in control and you can gently direct your thoughts where you want them. With any technique, the only thing that matters is how it makes YOU feel.
