Mindfulness as a Coping Tool

A Gentle Invitation

Mindfulness is more than a technique. it is a way of being that allows us to meet each moment with awareness, grace, and compassion. During times of distress, such as withdrawal, it becomes a gentle anchor… a way to stay present in the body, even when everything feels unsteady.

Mindfulness is a state of being in awareness and paying attention to the present moment without judgement. One notices what is happening and responds through choice rather than being driven by habitual reactions [1,2]. You intentionally observe and become aware of your subjective experience: your thoughts, sensations and feelings, without judgement or resistance. You can be mindful when eating, breathing, thinking, hearing, sitting, walking, and in many other ways.

By sensing your breath, your body and your immediate environment, you remain fully present and aware, and mental distractions are effortlessly removed. Mindfulness is an excellent skill to practise when coping with withdrawal – a time when you may be prone to worrying thoughts about symptoms and recovery. It can be used to take a step back from your situation and to reduce the impact that withdrawal may be having on your life. It is also a valuable tool to use in everyday life.

The Evidence Base

Existing research supports mindfulness and mindfulness-based approaches such as Acceptance and Commitment Therapy (ACT) as being beneficial in managing anxiety, depression, chronic pain and other chronic medical conditions. Mindfulness-based practices can cultivate acceptance of chronic conditions, increase psychological flexibility and potentially also lead to better self-management [3–5]. The goal is to change a person’s relationship with an adverse experience or condition, rather than change or get rid of it [6]. An approach that focuses first on improving functioning as opposed to eliminating or controlling symptoms proves to be beneficial [7].

Scientific studies show that mindfulness can help regulate the nervous system, calming overactivity in the amygdala – the brain’s fear centre – and encouraging greater balance between sympathetic and parasympathetic responses. When we practise mindfulness, we are essentially re-training the brain to pause, observe, and respond instead of reacting automatically from a place of fear or discomfort.

My Research Findings

When I did the research for my Master’s degree, one of the findings was that the use of mindfulness-based interventions can be effective in managing withdrawal symptoms. This has also been the feedback from many of the people I have supported, especially within the last five to six years.

Four of the participants in my research study reported that their use of a mindfulness practice and approach was the most effective coping tool during their withdrawal. One was referred to a mindfulness course by her counsellor and another consulted a mindfulness practitioner. Two others were taught mindfulness techniques by their counsellors. One participant identified it as the only helpful aspect of his counselling experience:

“I would say the mindfulness training is the one thing that has been of great help. The contact doesn’t focus on trying to find a meaning in my symptoms, with my thinking, but rather on tools that allow me to accept and come to terms with it, and to allow me to accept the pain and be present with the pain. Those are things that have really helped with my general approach to all of this.”

Another participant found her mindfulness course to be beneficial and says she now uses it as part of her self-care regimen. Another said she also used mindfulness to cope with the symptoms and continues to use it post-recovery:

“She showed me how to use mindfulness to deal with the symptoms and that really helped. For me, that was the most useful thing because I was able to stop fighting what was happening and to accept it, and now that I am better I still use mindfulness so it still continues to help me in day-to-day life. That and the reassurance were my life-savers.”

One participant said he was at first hesitant but later found it to be effective as a coping technique:

“He made me sit in the therapy room and pay attention to my breathing and the pain and the agitation and he told me to accept everything that was happening, to tell myself it was normal for anyone in my situation. We did a lot of those exercises. In the beginning I didn’t think it would work but after a while I would do it at home too and I was surprised at how much it helped me to cope with the symptoms.”

These narratives demonstrate that mindfulness can be an effective coping tool during withdrawal and that it can be of benefit outside of the withdrawal context, in everyday life as well.

Mindfulness Exercises

Breath Awareness

This simple exercise gives you an idea of how mindfulness works. It is not used to stop the mind but will help you to gently release any thoughts of the past or future and redirect your attention to the present moment.

– Find a comfortable position and close your eyes.
– Focus your attention on your breathing. Simply pay attention to the sensation of your breath as it flows in and out of your nostrils.
– Feel your stomach/abdomen rise and fall as you breathe in and out.
– Continue to focus on the rhythm of your body as you breathe.
– If thoughts enter your mind, gently acknowledge them and return your focus to your breath.

Do this for as long as it feels comfortable. Over time, it will feel more natural, and the calming effects may extend into your daily life.

You can expand this practice by becoming aware of different parts of the body, sounds, and your environment — always returning to presence.

Body Scan for Soothing and Grounding

This is a calming practice for reconnecting with the body, especially helpful when you feel overwhelmed.

– Settle into a comfortable position and gently close your eyes.
– Begin by noticing your breath… no need to change it. Just observe.
– Bring your attention to the top of your head. Notice any sensations.
– Move gently through your body: forehead, eyes, jaw… down to your shoulders, arms, and hands.
– Continue scanning: chest, belly, back… hips, legs, knees, feet.
– At each point, observe what you feel: warmth, tightness, tingling, or stillness. No judgment.
– Let your breath support this awareness, like a gentle wave.
– When you’re ready, bring awareness back to the room and slowly open your eyes.

Five Senses Grounding Practice

This practice is perfect when the mind is racing or you feel disconnected.

1. Sight: Rest your eyes on one object. Observe its colour, texture, or shape.

2. Sound: Tune in to the sounds around you, near or far.

3. Touch: Feel the sensations… your clothing, the surface beneath you, your breath on your skin.

4. Smell: Notice any scent… subtle or strong, familiar or unfamiliar.

5. Taste: Bring awareness to any taste present in your mouth.

Take a few deep breaths, allowing all five senses to ground you in the now.

The best thing you can do…

If there is one technique that continues to support people long after withdrawal, it is mindfulness. It doesn’t ask us to fix anything except to meet what is here with a little more spaciousness and kindness.

Try it gently. Begin where you are. Let it be a companion, not a chore. And with practice, it may become one of your most trusted supports through healing and beyond.

References:

1. Kabat-Zinn J (2004) Wherever You Go, There You Are: Mindfulness Meditation in
Everyday Life. Piatkus, London.

2. Burch V (2008) Living Well with Pain and Illness: The Mindful Way to Free Yourself
from Suffering. Piatkus, London.

3. Simpson R, Byrne S, Wood K, Mair FS, Mercer SW. Optimising mindfulness-based stress
reduction for people with multiple sclerosis. Chronic Illness. 2018;14(2):154-66.

4. Kuba, K. Weibflog G. Acceptance and Commitment Therapy in the Treatment of Chronic
Disease. Psychotherapie Psychosomatik Medizinische Psychologie. 2017;12:525-536.

5. Graham, CD, Gouick, J, Krah´e, C, Gillanders, D. A Systematic Review of the Use of
Acceptance and Commitment Therapy (ACT) in Chronic Disease and Long-Term Conditions,
Clinical Psychology Review. 2016:46:45-58.

6. Harris, R. (2009). ACT made simple: An easy-to-read primer on acceptance and
commitment therapy. Oakland, CA: New Harbinger Publications.

7. Graham, CD, Stuart, S, O’Hara, D, Kemp, S. Using Acceptance and Commitment Therapy
to Improve Outcomes in Functional Movement Disorders: A Case Study. Clinical Case Studies,
2017;16(5):401-416.