As the hustle and bustle of the holidays fade, many of us are left juggling the lingering stress of packed schedules, family dynamics, and the emotional weight of the season. At Cumberland Counseling Centers, we often see this time of year amplify life’s stressors, which is why I’m excited to share one of the simplest, most effective tools for improving mental wellness: mindfulness.
Mindfulness isn’t about achieving perfection or silencing your thoughts. Instead, it’s the practice of staying present, observing your thoughts, feelings, and surroundings with curiosity and without judgment. Think of it as pressing “pause” during life’s whirlwind to reset and refocus. And the best part? Mindfulness doesn’t require fancy equipment or hours of free time. It’s accessible, portable, and free, a gift you can give yourself anytime, anywhere.
Mindfulness is a game-changer for mental wellness. Research consistently shows it reduces stress, manages anxiety, and strengthens emotional resilience. When we practice mindfulness, we ground ourselves in the present moment, allowing us to step off the hamster wheel of “what ifs” and instead find calm in the “right now.” At Cumberland Counseling Centers, we integrate mindfulness techniques into therapy sessions to help clients navigate everything from relationship struggles to trauma recovery.
Three Simple Mindfulness Practices to Try
Getting started with mindfulness is easier than you might think. Here are three quick and effective practices:
- Deep Breathing: Find a comfortable spot and take a deep breath in through your nose. Hold it for a moment, then slowly exhale through your mouth. Repeat a few times, focusing on the sensation of your breath. This simple practice calms your nervous system and can be done in under a minute.
- Mindful Observation: Choose an object—a plant, your coffee cup, or even your hand—and spend a minute observing it closely. Notice its texture, color, and details without judgment. This practice helps anchor you in the present moment and can provide a surprising sense of calm.
- 5 Senses Mindfulness Activity: This simple yet powerful exercise helps ground you in the present moment by focusing on your five senses: sight, sound, touch, taste, and smell. To practice, find a quiet spot and begin by noticing five things you can see—colors, shapes, and details around you. Then, listen for four things you can hear, from obvious sounds like traffic to subtle ones like your breathing. Identify three things you can feel, such as the texture of your clothes or the chair beneath you. Next, notice two things you can smell, like fresh air or a cup of coffee, and finish with one thing you can taste, such as the lingering flavor of a sip of water. This quick exercise can be done anywhere to reduce stress and bring calm to your day.
If mindfulness resonates with you, there’s so much more to discover. Apps like Calm and Headspace can guide you in building a mindfulness habit, and our team at Cumberland Counseling Centers would love to help you take the next step. Whether through counseling or mindfulness practices, we’re here to support you on your journey toward healing and wellness.
Mindfulness isn’t about doing it perfectly, it’s about showing up for yourself, even in small ways. Just a few mindful moments a day can add up to meaningful shifts over time. As we enter the new year, I encourage you to take a deep breath, pause, and embrace the present. Together, you can make 2025 a year of growth, healing, and mental wellness for you and your loved ones.
Alexandra Thompson, LCSW, is the Executive Director of Cumberland Counseling Centers, a nonprofit committed to revolutionizing access to professional mental health care by partnering with the community. Learn more at cumberlandcenters.org.