Ava Walters, Mindfulness in a Messed up World, (LifeZen Publications, 2026)
https://www.goodreads.com/review/show/8715657103
Reduce anxiety? Relieve stress? Yes, please!
It is hard in this fast-moving world to calm down and relax. This workbook is not about preaching the theory, it’s about finding a way to make it work. It’s about doing rather than thinking.
Before you even begin reading, it starts with the simple deep breathing exercise. In through the nose (count 4) hold (count 2) out through the mouth (count 6). It’s surprising how relaxing this simple exercise is. It also reminds me to do my neck and shoulder stretches before I start banging away at the keyboard.
Mindfulness is not about being zoned out all the time; it’s about interrupting the Trigger-Reaction cycle to choose more effective actions. It teaches spiritual ease as well as mental relaxation. Chapter 12 is about ‘Shifting the Lens to Gratitude’.
Step 1 is to ‘notice where the noise is coming from’. What are my ‘hidden stressors’? Are these ‘facts or fears’? Where do I feel ‘trapped? What feels like it’s just too much’? Do I feel ‘burned out’? If so, what’s one small adjustment I could make to protect my energy? What’s one app I could delete to reduce ‘digital overload’?
Practice being mindful, noticing what my mind is doing. What distracts me? Notice how my body is reacting. Where is the tension?
Chapter 4 lists a number of common stress scenarios. What is building the tension? How could I act to reduce the pressure?
Mindfulness does not necessarily involve meditation, but meditation helps. And it’s not hard. Just breathe for a few minutes. When my mind wanders, notice and dismiss the interruption. Notice ‘a car is honking’, don’t start thinking about how darned noisy the neighbours are. Return to breathing. If there is some thought that keeps recurring, what is that thought protecting me from? What is the fear? Ask ‘and then what?’
It can help to create a mantra. Here are a few of mine I’ve gleaned from this book:
Bullet points to add to my bulletin board:
- I don’t need to fix everything at one – take a moment.
- Pay attention. Don’t react. Pause for 3 seconds before I respond.
- If I can no longer change it, leave it in the past.
- Notice where the ‘noise’ is coming from, where the tension is.
- Right this moment, just now, is anything wrong? Is it urgent?
- There doesn’t have to be something happening right now. I can relax for 2 minutes.
- Movement is medicine.
- Shift my focus to what I am grateful for, celebrate small wins, and pay it forward.
- What I am doing right now may already be enough.
My biggest take-away from this is the exercises involving noticing stressors and emotional triggers – just noticing, not spiralling, letting the emotions just float through me. The idea of ‘noticing’ a thought rather than letting it take over.
Stopping the ‘judgement’ is key for me. Noticing where the tension is located on my body when I’m thinking tense thoughts will help me to stop beating myself up for thinking them. I like to think of the universe as being nonjudgmental. If God or the universe isn’t judging me for (‘wasting time’, ‘not getting enough done’, ‘being a bad parent’, etc), why am I giving myself such a hard time? I’ve also renewed my vow to stop ‘doomscrolling’ (I’m ridiculously addicted to watching YouTube videos of ‘Karens’ getting arrested. Then, not only do I beat myself up for ‘wasting time’, I endlessly wonder whether I’m a ‘Karen’.).
Though the book is simple and hands-on, it is nevertheless well researched, including up to date findings on stress and mindfulness.
I’m no stranger to therapy, so as is usual, a lot of this is stuff I already know – cognitively, at least. But it never hurts to go over it again. Looking at those bullet points above my desk will certainly help me to CALM DOWN.
Susie Helme 