Guest Post by Chris Hutchins-Joss
When life feels overwhelming—when worries about the future won’t quiet down or painful memories of the past feel impossible to shake—it’s easy to lose connection with the moment you’re living in right now.
Maybe you’ve sat down to a meal, only to realise you didn’t taste a single bite because your thoughts were elsewhere.
Or you’ve read the same paragraph of a book several times because the noise in your mind made it impossible to focus.
If this sounds familiar, you’re not alone.
When anxiety, depression, or stress take hold, it’s natural to feel disconnected, stuck, or even hopeless.
But there’s something powerful in the present moment that can help. Even when life feels heavy, reconnecting with the here and now—just for a moment—can offer a sense of clarity, calm, and even a little hope.
This post explores how you can begin to do just that.
Why the Present Moment Matters
The Pull of the Past and the Future
When we’re struggling, our thoughts often feel out of control.
We might dwell on past mistakes or painful experiences, replaying them over and over, hoping to make sense of them or wishing they were different.
Or we might find ourselves consumed with worries about what’s to come—imagining worst-case scenarios or feeling overwhelmed by everything that lies ahead.
This constant mental chatter can be exhausting.
It can keep us locked in cycles of anxiety or sadness, pulling us further away from the present moment—the only moment where we can truly live and make changes.
Finding Strength in the Now
The present moment offers something the past and future cannot: the chance to simply be.
To pause, take a breath, and notice what’s here right now.
This isn’t about pretending everything is okay or ignoring real struggles.
Instead, it’s about creating a little space between you and your thoughts or feelings—a space where you can find even a small sense of calm, clarity, or relief.
You can use that space to savour whatever you’re experiencing right now, to tune into an important conversation, or simply check in with how you’re feeling.
Everyday Moments of Joy
When you’re feeling stuck or low, joy might feel out of reach. But joy doesn’t have to be grand or overwhelming. It can show up in small, simple moments.
Imagine sitting outside and feeling the sun on your skin, even for a minute. Or noticing the sound of birds singing in the background.
Perhaps it’s the warmth of a cup of tea in your hands or the brief sense of connection in a kind word from someone you love.
These moments might not fix everything, but they can remind you that even in the hardest times, there’s something worth noticing.
Practical Tips to Be Present
When life feels overwhelming, finding even a moment of presence can make a difference.
One accessible way to build this skill is by bringing mindful attention to everyday tasks—what’s often called mundane task focusing.
These routine activities, like washing dishes or folding laundry, are opportunities to strengthen your ability to focus on the here and now. Here’s how you can try it:
1. Choose a Task
Pick a simple, everyday activity you do regularly, such as washing up, ironing clothes, or making a cup of tea.
Let’s take washing up as an example. This task provides plenty of sensory experiences to anchor your attention.
2. Engage Your Senses
As you begin the task, use your senses to fully focus on it:
• Touch: Notice the feel of warm water on your hands, the texture of the dishes, or the weight of the sponge.
• Sight: Observe how the soap bubbles catch the light or how the water flows over the dishes.
• Hearing: Tune into the sound of water splashing, the clinking of plates, or the hum of background noises.
• Smell: Pay attention to the scent of the dish soap or any lingering aromas from the meal you just enjoyed.
3. Notice and Redirect Your Attention
It’s completely normal for your mind to wander—this is part of the process.
Each time you notice your thoughts drifting to worries or unrelated tasks, gently guide your attention back to the sensory details of washing up.
Think of this as a workout for your “attention muscle.”
4. Reflect on the Experience
After completing the task, pause for a moment to reflect:
• How much of your attention stayed on the task versus drifting to thoughts or worries?
• What details did you notice that you might usually overlook, like the shape of a dish or the sound of running water?
• How did it feel to slow down and focus entirely on the task?
By practicing this regularly, you’re not only building a skill but also creating small pockets of space and presence in your day.
Even with something as ordinary as washing up, you might find unexpected moments of peace and clarity.
Overcoming Barriers
When you’re feeling anxious or down, it’s normal to struggle with getting present.
Thoughts might keep pulling you away, or it might feel hard to connect with the moment.
That’s okay. This isn’t about doing it perfectly—it’s about trying, even if it’s just for a few seconds.
When distractions happen (and they will), gently guide your attention back.
You might think of it like strengthening a muscle: each time you return to the present, you’re building that muscle a little more.
Real-Life Benefits of Being Present
Finding moments of presence doesn’t solve everything, but it can make life feel a little more manageable. Here’s how it can help:
• Easing Emotional Overwhelm: Taking even a brief pause can help create space between you and your emotions, making them feel less overpowering.
• Strengthening Relationships: When you’re present with others, it can deepen your connections and remind you that you’re not alone.
• Finding Small Joys: Noticing what’s good, even in tiny doses, can be a powerful antidote to despair.
Start Where You Are
If you’re struggling right now, know that you don’t have to get it all right or change everything at once.
Start with something small—like noticing your breath or pausing for a moment during your day.
These little steps can add up, helping you reconnect with yourself and the world around you.
If you feel like you need extra support, know that you don’t have to face this alone.
Consider reaching out to someone you trust, whether it’s a loved one or a professional who can guide you.
A therapist can help you incorporate these practices into your daily life and support you in navigating challenges more effectively.
Chris Hutchins-Joss is a BABCP-accredited therapist with 15 years of experience, specialising in helping people navigate the emotional impact of long-term health conditions and trauma.
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