Introduction
Feelings of joy and happiness have always been highly desirable due to their beneficial influence on one’s body and mind. To achieve the state of happiness, psychiatric research promotes the importance of mindfulness incorporation. Research by Rodrigues et al. (2017) suggests that mindfulness-stress reduction and mindfulness-based cognitive therapy serve as effective methods of reducing stress and anxiety (Rodrigues et al., 2017). Additionally, Daitch (2018) investigated the main components of mindfulness therapy and found its link to cognitions associated with worry (Daitch, 2018). As someone who has struggled with generalized anxiety disorder for over a decade, I understand the importance of learning the appropriate mindfulness practices. However, as this project’s process has demonstrated, committing to a set routine with daily circumstances getting in the way is far more challenging than expected.
By taking the practice-based course, I aimed to explore the factors limiting my ability to commit to certain mindfulness strategies. By carefully reviewing my initial goals and project results, I will determine the factors that prevented better commitment to self-care routines and highlight ways to limit these factors. Furthermore, analyzing what went well and the progress I have made will emphasize the beneficial techniques useful for future reference.
Project Goals Review
My project included three main goals set initially for the term. First of all, I planned to split 20-30 minute daily mindfulness sessions into smaller time intervals for eight weeks. The first week was not successful due to poor organizational skills and a busy schedule. This further developed into frustration at myself and receiving no pleasure in daily tasks such as eating. I also found that not sticking to a plan threatened the stability of my relationships: my boyfriend and I ended our relationship due to the state I had been in. I must learn to improve my organizational skills to ensure that it does not become a limiting factor in achieving happiness.
The second goal was to dedicate 30 minutes a day to complete a happiness activity over the course of 8 weeks. The activities that could be completed over three days or two days were to be alternatively completed on different days of the week. Evidently, the now structured routine provided better motivation for commitment to mindfulness sessions. Although the first few weeks had been difficult to manage anxious thoughts, I experienced relief by taking care of myself, through eating well, and getting my hair done.
Communication became a valuable factor in controlling stress levels regarding relationships. However, as family issues became prominent during the 4th week of the course, I noted that not all factors which affect my happiness could be controlled. My psychologist told me to be curious about my feelings, so I could explore my inner state from another perspective. Furthermore, I found that viewing happiness as a meaning of life provided better motivation to take care of myself despite the toxic environment. Research has also shown a positive correlation between mindfulness and the meaning of life (Tan et al., 2021). I was still feeling hurt, but the therapy sessions helped me to find more meaning in the process.
The final goal was to spend 5 minutes every night completing my log for the eight weeks. In the end, this process guided me in the reflection stage, as I was able to view my progress from feeling frustrated to relieved. The log demonstrated how my relationships with people influence my happiness. Hence, it made me more aware of the areas for improvement of my mental health.
Motivation and Dedication to Practice
Unfortunately, I cannot state that my motivation remained as described in my goals. The most challenging part was getting into the practicing mindset. Constant worries and distractions prevented me from being fully dedicated to the project. Part of that was due to relationship stress and worries related to family problems. Although I practiced completing activities and logs daily, I could not enjoy it most of the time.
Difficulties and Future Improvements
As previously mentioned, the main issue that lowered my productivity was the toxic family environment that surrounded me through the process. Inconsistencies also appeared as I struggled to keep up with my romantic relationship. Through this experience, I understood the importance of having a safe space for mindfulness sessions. As a future improvement, it would be ideal to find a place solely for the self-care activities, as that would link the beneficial sessions with my feelings of satisfaction.
Another difficulty associated with productivity in the process would have to be the overwhelming schedule. Considering the stressful state I had been in at the beginning of the project, I should have acknowledged implementing more realistic methods. To move to a happier state of mind in the future, I would start with smaller steps and integrate the mindfulness sessions gradually. In this way, my goals will be achieved in a less stressful manner.
Future Goal
My goal for future joy and happiness would be to find the true meaning behind mindfulness practices and the daily happiness activities. If I am more devoted to my own feelings and understand the true purpose of self-care, I will be happier overall. Furthermore, linking the meaning of life to my individual happiness will help to significantly decrease the negative influence people have on my mental state.
Conclusion
This project taught me a lot about the importance of taking care of myself despite the circumstances. I was not able to successfully reach my goals for several reasons, mainly because of poor motivation. An in-depth reflection highlighted the significance of having a safe space for consistent mindfulness routines, as well as a realistic plan. Finally, it is crucial to see the meaning behind such practices, as it can elevate happiness levels.
References
Daitch, C. (2018). Cognitive behavioral therapy, mindfulness, and hypnosis as treatment methods for Generalized Anxiety Disorder. American Journal of Clinical Hypnosis, 61(1), 57–69. Web.
Rodrigues, M. F., Nardi, A. E., & Levitan, M. (2017). Mindfulness in mood and anxiety disorders: A review of the literature. Trends in Psychiatry and Psychotherapy, 39(3), 207–215. Web.
Tan, CS., Hashim, I.H.M., Pheh, KS., Pratt, C., Chung, MH., Setyowati, A. (2021). The mediating role of openness to experience and curiosity in the relationship between mindfulness andmeaning in life: Evidence from four countries. Current Psychology. Web.