A mindful strategy for facing setbacks
We all know the path.
Two steps forward and one step back. Three steps forward and four steps back. And so it goes.
Moving towards a goal seldom follows a straight line. There are obstacles and detours that may force us to question our ability to get to the finish line. If the setbacks keep coming and the path feels increasingly difficult, we may even consider dropping the goal entirely.
This particular circumstance, when we’re weighing the possibility of either pressing on or giving up, is called an “action crisis”. We are conflicted between our desire to accomplish this goal and our readiness for the uncomfortable challenges to be over.
It’s important to resolve these action crises because they obviously impede goal attainment, but they’re also detrimental to mental health. Most people recognize that, so when faced with an action crisis, they often engage their cognitive functioning even more. They write lists of pros and cons. They think through every possible path forward. They consult with colleagues, mentors, and loved ones. While all of these options may lead to clarity, there’s one scientifically-supported technique that might be worth employing before getting the brain involved: a body scan.
In a recent study, participants reported their most important personal goal. They were then assigned to practice a 15-minute body scan or to read magazines for 15 minutes. Finally, all participants read a description of setbacks personalized for their unique goals (i.e. action crisis), and were asked questions about how they felt about their pursuits now. Interestingly, the group that participated in the body scan reported better emotional regulation and coped with the challenging scenario better than the control group. This study suggests that practicing a mindfulness technique, such as a body scan, may help people better deal with difficulties in achieving a goal.
So, the next time you find yourself in an action crisis, stuck between pressing towards a goal or deciding to let it go, practice a body scan for 5-15 minutes.
Here’s a simple body scan technique:
Find a comfortable, reclined position.
Receive a few deep breaths, in and out through your nose.
Bring your awareness to your feet.
Move your awareness to your lower legs. Your calves and your shins. You may notice where your lower legs make contact with the surface upon which you’re laying.
Shift your awareness to your upper legs. The space behind your knees, your thighs, and your hamstrings. If you feel tension anywhere, you can choose to let it be, or you can choose to release it.
Bring your awareness to your stomach. Notice how it moves with your breath.
Feel your hands and your forearms.
Move your awareness to your upper arms and shoulders, noticing any sensations, but not feeling the need to do anything about them.
Notice your chest and how it rises and falls with each cycle of breath.
Shift your awareness to your neck and jaw.
Bring attention to the muscles in your face - around your mouth, nose, eyes and forehead.
Now feel your entire body as a whole. Notice which parts of your body are making contact with the surface beneath you and which ones are hovering.
Receive three more deep breaths and when you’re ready, open your eyes.