ASK THE EXPERT MINDFULNESS
Craig Hassed
M any people describe their breast cancer experience as a rollercoaster, with plenty of ups and downs. It can be a very stressful time and leave you wishing there was a way to take your mind off it all. The Beacon spoke with Professor Craig Hassed OAM, coordinator of mindfulness at Monash University, about how practising mindfulness may help. WHAT IS MINDFULNESS? Mindfulness is a form of meditation and a way of living where you practise developing awareness and being more present in your day-to-day life. It includes practising simple and effective techniques that work so you are less caught up in your mind. This in turn reduces anxiety, stress and depression. Mindfulness can also be about attitude. By practising acceptance, self-compassion and cultivating kindness, you can reduce self-criticism, self-judgement and negativity. WHAT ARE THE DIFFERENT WAYS PEOPLE CAN PRACTICE MINDFULNESS? There are two main types of mindfulness: • The formal practice of mindfulness meditation, which generally involves sitting still and being mindful • The informal practise of learning to be more consciously attentive and live more in the present moment. HOW DOES MINDFULNESS ENHANCE WELLBEING? Much stress is internally generated through worry and rumination about the past and future. Mindfulness helps to remove stress from the mind and body and reduce anxiety and depression. It can also help you to function better in day-to-day life by improving your memory and decision-making ability. It also helps you to savour life and enjoy more of life’s simple pleasures. HOW COULD MINDFULNESS HELP PEOPLE WHO HAVE BEEN DIAGNOSED WITH BREAST CANCER? Mindfulness can be a very useful support alongside your medical treatment. It can help you cope better
with adversity, reduce suffering from chronic pain, and help with managing common treatment-related concerns such as nausea and fatigue. A breast cancer diagnosis brings with it plenty of very real concerns, but mindfulness can help you differentiate helpful and unhelpful thoughts. When we’re not mindful, we’re fighting with phantoms of our imagination, worrying about many problems that are not even there. We are also less able to focus on the things we can control in the present moment. Planning and preparing for the future is helpful. Worrying about it what may happen is not. You can plan for the future and learn from the past while still being mindful. Mindfulness reminds us the future is always uncertain. We only ever have the present moment to live fully and with intention. HOW WOULD YOU ENCOURAGE PEOPLE TO GET INTO MINDFULNESS? Some ways you can learn to be more mindful include: • Finding out if there are any mindfulness programs available where you are having your treatment • Seeking out guidance and support from a trained psychologist, doctor or mindfulness teacher • Using an app, book or website to support your ongoing practice. Monash University offers an excellent free online course: Mindfulness for wellbeing and peak performance , which provides you with a good foundation. My book, Mindfulness for Life, includes sections on cancer, stress and pain. Some of the most effective techniques for practising mindfulness are: • Focus on your breath • Connect with your five senses • Practise gratitude by writing down the things you are thankful for • Spend time savouring the moment or connecting with nature. Like any skill, mindfulness takes practise and becomes easier the more you do it.
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June 2022 | Issue 91
Breast Cancer Network Australia
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