Centering: A Positive Coping Strategy for Mental Health
Centering is a positive coping strategy that has been found to be effective in reducing symptoms of mental health disorders such as depression and anxiety. It involves the use of mindful self-awareness and relaxation techniques to help individuals bring their attention back to the present moment and regulate their emotions. This article will explore the benefits of centering, the research behind it, and some tips for incorporating this technique into daily life.
The concept of centering has its roots in Eastern spiritual traditions, particularly Buddhism and yoga (Mazvin, 2020). However, it has been adopted in recent years by Western psychologists and mental health practitioners as a way to help individuals cope with stress, anxiety, and depression. Studies have found that centering can help reduce symptoms of mental health disorders by increasing mindfulness and self-awareness, decreasing rumination, and improving overall well-being (van Aalst, 2018).
Centering is based on the idea that our thoughts, feelings, and behaviors are interconnected, and that by focusing on the present moment, we can better regulate our emotions and make positive changes in our lives. To practice centering, individuals can use mindful breathing techniques, guided imagery, or other relaxation practices to bring themselves back to the present moment and become aware of their thoughts and feelings without judgment (Stoltenberg, 2018). Additionally, by engaging in positive self-talk and self-compassion, individuals can build resilience and reduce symptoms of mental health disorders (Kirchner, 2017).
Overall, centering is a powerful tool for managing stress, anxiety, and depression. Incorporating this technique into daily life can help individuals better regulate their emotions and build resilience. Here are a few tips for getting started:
• Practice mindful breathing. Take 10 slow, deep breaths and focus on the sensations in your body.
• Engage in positive self-talk. Remind yourself that you can handle difficult emotions and that it’s okay to feel them.
• Connect with nature. Go for a walk or take a few moments to appreciate the beauty of the natural world.
• Utilize guided imagery. Imagine yourself in a peaceful, calming place, and allow yourself to feel relaxed and at ease.
Centering is a powerful tool that can help individuals cope with mental health disorders and build resilience. With practice, this technique can be integrated into daily life to help manage stress and improve overall well-being.
References
Kirchner, M. (2017). Positive self-talk and self-compassion for mental health. The Berkeley Wellness Letter, 33(5), 1.
Mazvin, M. (2020). Centering: A spiritual practice for mental health. The Journal of Positive Psychology, 15(2), 143-144.
Stoltenberg, C. (2018). The practice of centering: A mindfulness technique for reducing stress and managing emotions. Harvard Health Publishing.
van Aalst, M. (2018). Centering: A mindfulness-based intervention for reducing anxiety and rumination. Cognitive Therapy and Research, 42(3), 493–500.