How to look after your mental health using mindfulness

Mindfulness can encourage us to pay attention to the present moment, helping us step out of autopilot and become more aware of our thoughts, feelings and surroundings. Research shows that mindfulness can reduce stress, ease symptoms of anxiety and depression, and improve our overall wellbeing.

Yet, despite these benefits, mindfulness isn’t always easy to put into practice. Many people are unsure where to start or how to incorporate it into everyday life. That’s why we’ve created a guide to help you understand what mindfulness is, how it works and how you can use it to support your mental health.

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Mindfulness works by shifting how we relate to our thoughts, emotions and experiences. Instead of being swept away by them, we learn to notice and manage them with greater awareness. Mindfulness does this in several ways:

1. Noticing unhealthy thoughts and behaviours
   Mindfulness draws our attention to what’s going on emotionally, physically and mentally. This awareness allows us to spot early signs of distress and respond before they escalate. It also helps us notice unhelpful patterns, such as negative self-talk. For example, instead of automatically believing the thought “I’m a failure,” mindfulness helps us step back and reframe it as “I’m having a thought that I’m a failure.” This small shift creates space to reflect and choose a different response.
2. Changing our mindset
   Mindfulness can teach us self-compassion. This means that rather than criticising ourselves or pushing away discomfort, we can learn to accept our feelings with kindness and without judgement. It also shows us that thoughts are not facts but “mental events” that pass through our minds. Over time, this perspective can help us feel more in control and better able to manage daily challenges.
3. Helping us take a break from past or future worries
   Some of our stress can come from replaying the past or worrying about the future. This cycle can drain our mental energy over time. Mindfulness brings our attention back to the here and now, giving us a break from these patterns and allowing us to feel more present and at ease.
4. Encouraging us to appreciate the simple things
   When we slow down and pay attention, mindfulness makes it easier to notice small details that help us feel present and connected. This might be the warmth of a hot drink, the sound of birdsong, or a meaningful conversation.

There are many ways to be more mindful. Here are three ways to incorporate mindfulness throughout the day:

1. Mindful breathing
   Mindful breathing means focusing on your breath as it moves through your body, without trying to alter it. While breathing in, notice your chest rise and the feel of air through your nostrils. Focus on the pause between each inhale and exhale, and how your chest falls every time you release a breath.
   If you want more support with mindful breathing, try our free three-minute breathing space podcast episode with Ed Halliwell.
2. Mindful colouring or drawing
   While colouring or drawing, notice the colours and shapes on the page. Focus on the movement of your hand, the texture of the paper and the details of the image you’re working on. Try to observe each of these sensations and qualities without judging or criticising them. It’s okay to simply notice them and move on to the next.
3. Body scan
   A body scan involves focusing on different parts of your body, one at a time. Start by getting yourself into a comfortable position, closing your eyes and then slowly moving your awareness to your toes. Slowly work your way up through each area of your body, noticing any sensations, tension or areas of discomfort as you do so.

You don’t need to try to ease the feeling in this moment, just become aware of it. Once you’ve acknowledged the feeling in each area, move on to the next area of your body.

For a full list of seven ways to be more mindful, check out our Mindfulness Guide