Minding Your Mind: A Psychologist's ABC Framework for Practicing Mindfulness

In a world where we are constantly bombarded with stimuli, it can be easy to lose track of our thoughts and emotions. Dr. Rheeda Walker, a psychologist and professor at the University of Houston, emphasizes the importance of taking care of our mental health through the practice of mindfulness.

Dr. Walker explains that mindfulness involves "paying attention on purpose, in the present moment, and without judgment." She offers an ABC framework for practicing mindfulness:

"A" stands for "awareness."
Dr. Walker suggests that we become aware of our thoughts and emotions by observing them without judgment. She says, "We're not trying to change them, we're just noticing them."

"B" stands for "breathing."
Dr. Walker emphasizes the importance of deep breathing in mindfulness practices. She says, "Breathing is something that we can do that's always with us, and it can help us to ground ourselves in the present moment."

"C" stands for "choice."
Dr. Walker encourages us to make a conscious choice about how we respond to our thoughts and emotions. She says, "We have the power to choose what we focus on, what we attend to, and how we respond."

Dr. Walker also shares some statistics about the benefits of mindfulness:

• In a study of over 3,500 adults, those who practiced mindfulness had significantly lower levels of perceived stress and higher levels of emotional well-being. (source: American Psychological Association)

• A review of 47 studies found that mindfulness-based interventions were effective in reducing symptoms of depression and anxiety. (source: JAMA Internal Medicine)

• In a study of over 1,100 adults with chronic pain, mindfulness-based interventions were associated with improvements in pain, depression, and quality of life. (source: Journal of Pain)

Mindfulness is a skill that can be learned and practiced. She encourages us to start small and build up our mindfulness practice over time. She says,

"You don't have to have an hour every day to practice mindfulness. You can start with a few minutes a day and gradually build up from there."

As Dr. Walker reminds us, "Our minds are the most powerful tools that we have, and we have the ability to cultivate our minds in ways that can help us to live healthier, happier, and more fulfilling lives."

You can learn more about Dr. Rheeda Walker on her website: https://www.drrheedawalker.com/