(Hilary Valdez)
The world is a busy place, filled with multiple challenges and stressors. Our energy can quickly be drained coping with humans who are at different levels of functioning. News events on war, politics and natural calamities affect us emotionally, psychologically, and spiritually. As you go about your daily routine, how do you maintain your well-being, and emotional spiritual health? The challenge is taking care of yourself and doing activities that enhance your mood, reduce anxiety and stress while finding the balance in maintaining your wellbeing, physical and psychological health.
I assume most people want to improve their level of functioning and enhance their self-development and outlook on life. According to the Mayo Clinic, taking time to experience your surroundings through your senses can have a grounding effect: “For example, when you eat a favorite food, take the time to smell, taste and truly enjoy it. Live in the moment.”
I don’t meditate. But I find time to have a quiet space to think and review my behavior. Maybe that’s meditation, but I don’t sit cross legged and hum a mantra. I enjoy going to the park and sitting at a bench looking at the trees and listening to the birds. This is my form of self-care. I add walking which helps me with my emotional, mental, physical, and spiritual health. I used to bike ride, but I spent more time in the emergency room being treated for bike-related accidents. I walk now.
There are many simple ways to practice mindfulness, according to a 2019 report by the American Psychological Association. The report described mindfulness as one of the most popular meditation techniques and requires two elements: attention and acceptance with an aim of noting thoughts and feelings and letting them go instead of reacting to them.
I try and make it a habit to stay focused on appreciating my surroundings and appreciate being alive. I practice being thankful for all my senses and faculties. It’s a form of self-observation and increases my body awareness and brings my attention to what is happening in the moment. A quick reality check is to remember the different times I was in a hospital or in recovery for months … after a bicycle accident.
I try to keep away from dwelling on negative thoughts or past mistakes. We are humans, and humans make mistakes. Excessive negative thinking and worrying can affect your physical health. My goal is to reduce stress and anxiety. To do this, I set boundaries as to what I’m willing to do for the day, and who I choose to be with. Boundaries help me establish the quality of life I want. What and who do you allow into your personal space? As the saying goes “Garbage in, garbage out.” How much social garbage do you want in your life. Life can be a distraction and prevent you from achieving your full potential and be your true self. I stay away from negative people and people who are always criticizing everything under the sun. A Corps value is: Adapt, Overcome, Survive. Take control of your actions. Every time you open your mouth, your mind is on parade, this includes your ideas, your responses and behavior. We can’t control other people. It’s difficult to negotiate with a person’s attitude and behavior.
Being mindful means slowing down, breathing in the moment, be aware with all your senses and be in the moment. Practice regulating your emotions and responses. If something negative occurs, try and put a positive spin on it. If possible, think in 180-degree opposites. Try and calm yourself or redirect your thinking. If you feel better, you’ll act better; you’re happier, maybe, more loveable. Ask yourself: “Do I want to give warm fuzzies? Or plastic fuzzies?” Brrr.
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Hilary Valdez is a freelancer living in Tokyo, Japan. He is an experienced Mental Health professional and Resiliency Trainer. Valdez is a former Marine and has worked with the military most of his career and most recently worked at Camp Zama as a Master Resiliency Trainer. Valdez now has a private practice and publishes books on social and psychological issues. His books are available on Amazon and for Kindle. Learn more about Valdez and contact him at his website or email (InstantInsights@hotmail.com). Follow his YouTube channel Hilary’s Quick Talk for more insights.
