Contributed by MnFIRE partner, Optum

Practicing mindful living is a great way to support your mental health and well-being. By helping you be present in the moment, mindfulness can help you feel calmer and more joyful. That’s because when you focus on the here and now, you’re less likely to stress out about the past or future. It’s also because mindfulness helps you manage your emotions as they come and go with more acceptance.

Here are a few of the many ways to add mindfulness into your daily life.

Set an intention each day

When you wake up, think about how you want to show up that day. Do you want to be kinder to yourself, more assertive in advocating for yourself, quieter, or something else? Your intention can be whatever gives you a sense of awareness and acceptance for someone (including yourself) or something. And it can be different every day. It’s all up to you.

Pause throughout the day to take in the moment

Much of our day-to-day living runs on autopilot. We get up, use the bathroom, eat breakfast, go to work, greet the same people as we pass by and so on. Instead of moving through your day on autopilot, check in from time to time and remind yourself to be present. For instance, if you sit down at a desk every day, pause and think about how your body feels. Are you well-rested? Are your shoulders relaxed? When you eat breakfast, pause with each bite. Think about the texture and taste. What do you notice? How does the food make you feel? Also, consider how these little mental breaks feel. Does it help you to slow down and enjoy yourself more in the moment?

Move your body intently

You already know the importance of staying active. To sprinkle in some mindfulness, define a purpose beyond the physical and mental health benefits you’re already going for. For example, consider how to improve the connection between your mind and body, such as by honing a skill, achieving a new benchmark or applying breathing techniques to your preferred program.

You could also choose to take up a mindfulness movement practice, such as tai chi, meditation or yoga. By design, these connect your mind and body and encourage you to be present in the moment.

Notice your emotions

It’s natural to go through a variety of feelings throughout the day. It’s less automatic to check in with yourself and take stock of your emotions. Throughout the day, pause and think about how you feel in that given moment and why. By doing this, you can slow down and genuinely appreciate and enjoy the good things in your life, however small. It also may help you uncover patterns and better understand triggers, so you can gain perspective and make adjustments where beneficial and possible. Both can help you feel more optimistic and build your resilience, making it easier to bounce back from tough times and thoroughly enjoy the good ones.

Make a commitment to yourself

Take time each day to do something that will help you be more present and aware of your life and times. Beyond the above ideas, there are infinite ways to do so.

No-cost mental health support

For personalized emotional and mental health support, MnFIRE provides no-cost, confidential resources funded by the Hometown Heroes Assistance Program – including counseling visits and peer support – to Minnesota firefighters and their families. Call 888-784-6634 to learn more and get help.

Sources

Helpguide.org, Benefits of Mindfulness. January 16, 2025.

Mindful, 5 Simple Mindfulness Practices for Daily Life. October 14, 2024.

NHS, What is mindfulness? – Mental wellbeing tips – Every Mind Matters.

We Think Twice, 8 Healthy Habits for a Mindful Life. Accessed February 19, 2025.

Contributed by MnFIRE partner, Optum

Most of us are aware of how “triggers” can bring negative emotions and feelings inside us. But do you know what your “glimmers” are? That is, the fleeting moments that give you a sense of calm, peace and joy?

Both manifest physically in your body and affect your mental well-being.

Triggers send a warning of a potential danger to your nervous system. Depending on the threat, you may react with an urge to fight the danger, flee from it, freeze in the face of it or do something to pacify it. This reaction is commonly referred to as the fight, flight, freeze and fawn response. During these times, you feel heightened emotional and physical stress. Too much stress can lead to mental and physical health concerns, such as depression, anxiety, digestive issues and heart problems.

On the other hand, glimmers signal your parasympathetic nervous system, giving you a feeling of safety, calm and connection. When you feel good, your parasympathetic nervous system turns on and tells your nervous system to calm down. So, instead of fight, flight, freeze or fawn, you experience calm, peace and happiness. Glimmers can be anything from the smell and taste of your favorite comfort food, to the sound of your best friend’s laughter, watching squirrels play, the feel of your cool pillow after you flip it over, or whatever else gives you a sense of joy.

Catching glimmers

We are naturally wired to be aware of danger, especially in the fire service. It’s part of our safety defense mechanism and survival instinct. But we can train ourselves to look for these natural “glimmer” stress reducers that give us joy and comfort. While these moments may be brief, they add up. When you practice savoring them, you build up a reservoir of calm and hope that helps steady your nerves in stressful times.

• Think about what gives you a sense of joy, calm or helps you relax, so you are prepared to recognize the glimmers you experience.
• Many of us spend time thinking about the past or planning the future. Practice being present in the moment, so you are aware when a glimmer happens.
• When you spot a glimmer, relish the sensations you feel, knowing it will likely pass quickly.
• Each day, take time to reflect on the glimmers you encountered. Consider capturing them in a glimmer journal for future reference.
• Swap glimmer stories with someone you care about to build your bond.

No-cost mental health support

For personalized emotional and mental health support, MnFIRE provides confidential resources funded by the Hometown Heroes Assistance Program (HHAP)  – including counseling visits and peer support – to Minnesota firefighters and their families. These MnFIRE program services target the unique needs of fire service members and are available at no cost. Call 888-784-6634 or click here to learn more and get help.

Sources

Australian Medical Association. Glimmers for mental health. Aug. 19, 2023.

Calm. Glimmers: What they are, why they matter, and 5 ways to find them. Accessed Oct. 18, 2024.

Neurodiversity Education Academy. Know your glimmers. March 26, 2023.

World Experience Organization. The power of glimmers: Designing for psychological safety. Accessed Oct. 18, 2024.