Mindfulness: how being in the moment can help build resilience

Here at the College of Cognitive Behavioural Therapies, we understand that an integrative approach to mental wellbeing is often very effective for our clients. That’s why on our Advanced Diploma in Integrative CBT/REBT I, our students learn how to introduce some elements from a range of counselling models to their standard Rational Emotive Behaviour Therapy work.

Questions, ideas, psychoeducation, and some techniques from Mindfulness, Acceptance & Commitment Therapy, assertiveness, Compassion / Solution Focused Therapies and more can be integrated into REBT when clinically indicated. But how can we apply some of these learnings to our everyday lives?

A good place to start, and one that anyone can do, regardless of their therapeutic training or experience, is to begin to practice some mindfulness on a regular basis.

Many people equate mindfulness with meditation, and whilst there are similarities, meditation can sometimes encourage us to quieten or empty or minds, something that many of us find difficult. Mindfulness, on the other hand, asks us instead to pay attention – not just to the world around us, but the thoughts and emotions we may experience. Mindfulness is about being present, in the moment, and accepting what we find there.

And it need not be difficult. One way we can become more present and accepting is by practicing what is known as ‘mundane mindfulness’. This method helps us weave mindfulness into the fabric of our daily lives. By paying attention to everyday experiences, whether it’s washing the dishes or taking a stroll in the natural world, we can cultivate a sense of calm and appreciation that nourishes our mental well-being.

Take a walk in the park. Instead of letting your mind wander, truly listen to the birdsong, feel the sun on your skin, and observe the intricate patterns of leaves. Notice the details you might usually miss – the way light moves through the branches, the texture of the bark beneath your fingertips. This simple act of mindful observation fosters a sense of connection to the present moment and the natural world around us.

This practice aligns beautifully with the principles of Rational Emotive Behaviour Therapy (REBT), developed by Albert Ellis. REBT emphasizes the importance of challenging irrational beliefs that contribute to emotional distress. REBT states that is often our demands about things or people, that they MUST be a certain way, regardless of the reality, and the derivative beliefs that stem from these demands not being met, that provoke our disturbances (and not the events themselves).

Mindfulness helps us develop acceptance of reality. By observing the world around us non-judgmentally, we learn to accept things as they are, good, bad, or neutral. A sudden downpour isn’t the end of the world; it’s simply a change in weather. And similarly, noticing and accepting the reality of our emotions or thoughts, even if they are uncomfortable, rather than avoiding or pushing them away, is often the first step to being able to do something about them. Understanding that feeling anxious is bad, but not end-of-the-world awful, gives us the hope and strength to move towards a healthier emotional state.

Acceptance fosters resilience. When we accept or acknowledge what is, and how things really are instead of how they might at first glance seem, we are better equipped to deal with challenges and find solutions. Rather than telling ourselves we CANNOT STAND to feel a certain way, or we MUST not have certain thoughts, mindfulness allows us to ‘look our thoughts in the eye’ and therefore make the decision to challenge them, if needs be.

So, the next time you notice feelings of worry, sadness or anger (for example), practice some mindfulness. Take a moment to really experience what is going on, and just like truly being in the moment when walking in nature, you might find you notice pathways to a clearer perspective along the way.

Nick Jones