It likely doesn’t come as a surprise to many that law enforcement officers are encouraged to take an interest in their physical health. On average they have a lower life expectancy than that of the general population. But what about mental health? Law enforcement officers face an incredible amount of stress, including on the job risk, long hours, and shift work, as well as stressors within the administration itself1https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4734369/. So how do we go about combatting the ever-increasing stressors that face us? Fortunately, there is a science back method for coping with stress and it’s called mindfulness.
Mindfulness practices have been proven time and time again to decrease stress, anxiety, depression and even pain. It has also been shown to improve work performance, safety and communication2https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4734369/. So, what exactly is it?
What is Mindfulness
Mindfulness has been described as a natural ability to be fully present and aware of one’s actions and surroundings. There is a misconception that mindfulness is nothing but a mindset. While mindfulness may help to achieve a better mindset, it is an intentional practice that takes time and effort. Not unlike working out, the more time you commit to mindfulness, the more results you’ll see. So where do we start?
Four Simple Steps
Fortunately, there is no special equipment required to start practicing mindfulness. You can begin with just four simple steps3https://news.harvard.edu/gazette/story/2018/04/less-stress-clearer-thoughts-with-mindfulness-meditation/.
1.Settle
Find a place to sit in an upright position. Relax your arms and gently rest your hands on top of your legs, allowing your arms to fall naturally at your sides.
2. Breathe
Close your eyes and begin to take slow, deep breaths. Shift your focus away from the busy mind and begin focusing on your breath. Feel the rising and falling of your chest as you breath in and out. Though you may have the urge, try not to control your breath. Instead, focus on the sensation of coolness as the breath enters, and the warmth as it leaves.
3. Stay Focused
Do your best to stay focused on the breath. This step is often the most challenging, but practicing mindfulness isn’t about stopping thoughts, rather, noticing that your mind has drifted. When this happens, it is important not to judge yourself, but simply to realize your focus has been lost and bring the attention back to the breath.
4. Take 10
Take 10 minutes a day and practice. Mindfulness, like most things, shows better results the more we practice. To see maximum benefits, consider increasing your time to 20 minutes a day (or two ten-minute sessions).
You are now ready to start practicing mindfulness and begin your journey to prioritizing your health, both mental and physical. It’s time to take another step towards beating the statistics.
For more information and on-site training, check out licensed psychologist and law enforcement consultant Dr Kimberly A. Miller. You can learn more at http://www.kimberlymillerconsulting.com