谨慎作用，但不是每个人

Mindfulness is often touted as a way to reduce stress, but a research review inPLOS Medicine发现它不是一定规模的策略，有些专家表明它甚至可能会增加一些人的压力。

In the recent study, 136 trials on介意计划were assessed for their effects, and researchers found that, compared with doing nothing, the programs were helpful for reducing anxiety, depression, and stress, as well as increasing feelings of wellbeing.

However, they added that these programs didn’t seem to stand out more than community-based programs with other health benefits, like fitness efforts. They noted that mindfulness shouldn’t be assumed to work for everyone, especially since there are many different types of courses available, raising the issue of quality across various practices.

什么是一个正念的练习？

在寻求更多的思想中，一个潜在的棘手问题是，术语本身可以包含一系列方法。牛津词典定义指出，正念是通过以平静的方式接受一个人的思想，感受和体育来实现一个人的意识，以实现一个人的意识。

Achieving that state, though, can incorporate a range of techniques like:

• Meditation
• Journaling
• 瑜伽
• 一心一意
• 积极倾听
• Deep breathing
• 户外散步
• Rigorous therapeutic approaches

一些令人思想的培训实践 - 包括popular apps像平静和顶部空间 - 强调坐着，让思想流向没有依恋。但其他思想专家鼓励运动并为日常活动带来意识，就像制作床或做菜一样。

“Because there are many ways to be mindful, the good news is that you have all these different options to find the one that works for you,” says特拉维斯威斯布鲁克，博士, a clinical psychologist from Ohio State University Wexner Medical Center who specializes in depression, anxiety, and life transitions. “On the flip side, you may try one of these and if it’s not working, you might feel like you ‘failed at mindfulness,’ which can feel self-defeating.”

First Steps

Westbrook说，你没有成功的感觉是常见的。例如，许多人觉得他们应该冥想，鉴于所有的研究其利益，但他们努力建立练习。具有讽刺意味的是，他补充说，这可以提高压力感。

“You may be pressuring yourself and setting expectations that end up making you feel worse,” states Westbrook. “That means trying to meditate to alleviate stress will have the opposite effect. You’ll come away feeling frustrated.”

Rather than force yourself to conform to a practice you think you “should” be doing, it’s helpful to take a step back and pay attention to what you enjoy doing, suggests productivity expert梅丽莎斯托钦斯, author of日常思想。

“We try so hard to feel less stressed, especially now, and that’s led many people to lose the connection to what makes them feel refreshed and connected,” she says, adding that another important aspect to building a mindfulness practice is simply learning how to rest. To Steginus, that means taking a break that’s free of any mental consumption, like scrolling social media but also reading, watching TV, or catching up on email.

“你的大脑需要静止的时期，当你只是暂停进来的所有信息，以及随后的决定，”她说。“只需几分钟就一天没几次。”

Starting with just 15 seconds of “nothing” can be useful, she says, because it begins to train your mind to have these restful break periods. At the same time, you can employ mindfulness practices like feeling your breath as you inhale and exhale, or stretching slowly—especially if you’ve been sitting for hours beforehand.

“如果你觉得心灵不起作用，那么你需要改变你对令人钦佩的了解的理解，”斯托吉斯说。“在找到合适的选择之前，继续使用不同的选择。”