Bad Year? 10 Simple Ways to Bounce Back Mindfully

We’re living in stressful times, amongst a myriad of change. And, for many people, all the chaos of the last couple years can feel debilitating. However, by stepping back, and becoming mindful about each area of our life, you can move from chaos to control.

Try these 10 Simple Ways to Bounce Back Mindfully

1. Breath Mindfully

It might sound simplistic, but learning to breath mindfully can restore a sense a calm to your life in stressful situations. Try this. Close your lips and breath deep through your nose for four seconds. Feel your lungs inflate, and try to feel that breath deep into your belly. Hold your breath for six or seven seconds and then release through your mouth. Repeat this pattern a few times. Within seconds you’ll begin to feel better.

2. Move Mindfully

We’re all bombarded with the latest fitness trends—as well as the images that reveal “what we could look like.” However, when it comes to mindful movement, it’s important to find a fitness plan that works for you—because you shouldn’t hate movement. If you’ve struggled to find time for fitness in the past, try something new this year—Pilates, yoga, martial arts, or pickleball. When you find movement you enjoy, you’ll be much more likely to make it a consistent part of your routine.

3. Eat Mindfully

Living in today’s world, it can feel impossible to eat a healthy diet. And, to many of us, it’s just boring. Diet doesn’t need to be an all or nothing game. Instead of just focusing on the things you shouldn’t eat, try refocusing your diet on things you can add—nutrient rich vegetables, vitamin packed fruits, lean proteins, and high-fiber foods. Try adding these foods to every meal, and simply cutting back on the unhealthy foods. You may start to realize a side-salad is much more rewarding that plate full of French fries.

4. Sleep Mindfully

A recent study suggests that 51 percent of the worldwide population is sleep deprived. Sleep is not only necessary for energy, but it also impacts your ability to heal, your mood, your ability to think, and nearly every aspect of your life. The first step to sleeping mindfully is to track your sleep habits. Start by tracking your normal habits, and assess how you feel in the hours when you’re awake. Then try adding more sleep. With enough tracking you’ll soon discover the perfect amount of sleep that gives you the energy and vitality you deserve.

5. Listen Mindfully

There is a big difference between hearing and listening. Hearing means you heard a noise. Listening means you actively comprehend communication. Whether you’re listening to your team on a conference call, enjoying a podcast on your commute, or having a conversation at the dinner table, actively listen to conversations rather than just hearing them. Pay attention to non-verbal communication as well. When you listen mindfully, you’ll learn faster, understand people at greater depth, and improve relationships in every area of your life.

6. Learn Mindfully

We’re all living in a world of information-overload. And, that means we often don’t take the time to learn mindfully. We might memorize a process at work simply to get a job done, but never ask “Why are we doing it this way?” We might listen to the news without ever considering another way of seeing a story. Or, we might engage in a conversation without ever asking ourselves, “Why are we having this conversation? And, what can I learn from it—about myself, or the other person?” Learning mindfully is important. You consume a lot of information. It’s in your best interest to truly understand it.

7. Love Mindfully

Love is a noun. It’s a feeling. That’s the easiest way to view it. However, it’s also a verb—it’s something you do. To love mindfully means you focus on both the noun and the verb. Pay attention to the way you feel love, and understand love. But, also learn how to practice love. That might sound fluffy. However, painters paint. Builders build. Lovers love. If you want to improve love, mindfully understand, and practice the noun and the verb definitions.

8. Explore Mindfully

Have you ever noticed that everything seems interesting when you travel? A road trip can somehow make a small town in the middle of nowhere seem magical. A flight over snow-capped mountains is invigorating. A hike through a bushy trail, a scroll down a bustling sidewalk, or a drive past a single-pump gas station on a lost highway appear enchanting. While travel can inspire mindfulness, we can teach ourselves to explore mindfully in our backyards as well. Imagine you’re giving a tour the next time you run your errands. You’ll quickly discover magic all around you.

9. Sense Mindfully

The scent of a skunk is repelling. The smell of hot cookies are inviting. And, while our senses—smell, touch, taste, touch, and sight—are consistently feeding our brains information, it’s rare that we stop to comprehend, and appreciate, these innate capabilities. Our senses protect us from pain, and lead us to pleasure. And, that is worth some mindful thought.

10. React Mindfully

We cannot control how the chaos of the past few years has made us feel. Many of us dealt with financial loss, relationship stress, the added responsibility of child or elder care, and career change. The way we feel is the way we feel. And, however you feel, that’s okay. However, if you want to bounce back from a bad year, the most important thing you can do is to learn to react mindfully. You can’t control your feelings, but you have absolute control over your reaction to them. Pause. Be thoughtful before you react to emotion. And, when you do, you’ll quickly learn you’re headed toward a brighter year ahead.

You can’t control every aspect of your life. Nevertheless, you can learn more about the connection between being happy, and being mindful.