Reflecting on an unsettling few months in the city, many of us may be feeling slightly anxious, on edge or uncertain about the future. The Christmas period can also quickly turn into one of the most stressful and chaotic times of the year. So, if you’re looking for an escape from the festive madness, or some relief from worries over what lies ahead, here are a few ideas to help you wind down and find a bit of headspace.
Mindfulness
The practice of mindfulness helps you enter into a state of mind that is fully engaged in the present moment. You are aware of your thoughts and feelings in a non-judgmental way, without ruminating about the past or worrying about the future. More broadly speaking, it is a general awareness of the world and how you think and act in daily life. The goal is to learn to be truly present, so that when you feel yourself reacting in a certain way, you’re able to replace your instinctive reaction with something more positive. It’s certainly not the easiest thing to master, but when practised regularly, mindfulness can help improve sleep, concentration, focus and memory, encourage better eating habits, decrease anxiety and stress, and even reduce blood glucose levels.
Living Mindfully
Located on Rambla de Catalunya, this centre offers mindfulness courses, workshops and retreats in English, including a one-hour introduction to mindfulness. “The more I work with people the more I see how they need mindfulness,” explained Jessica Bigogno, founder of Living Mindfully. “People worry a lot about what they read in the news, particularly with the recent political situation in Catalunya and how this will affect whether they will even be able to stay in Barcelona.” This isn’t helped by the pressure and high standards many people hold themselves to. Mindfulness teaches us to step outside of negative thoughts and see them as just that—thoughts that come and go. We can then start to judge ourselves less and be kinder to ourselves. When we do this, “we become freer”, according to Bigogno. “We live less in future worry and past regret and more in the present. In the present, more often than not, we see that we are actually okay.”
Mindfulness in Barcelona
Offering a refreshing take on mindfulness practice, this centre introduces clients to creative and realistic ways to integrate present awareness techniques into their busy schedule. Founder Leigh Matthews, who runs the wellness, mindfulness and gratitude workshops, explained that as a working mother she “struggles to find the time to sit for long periods to engage in formal mindfulness practice”. Instead, alternative approaches, like mindful walks on the school run or intentionally focusing on a podcast, can just as effectively help to combat the chaos. “We won’t ask you to sit for 20-40 minutes a day, but we will offer you unexpected ways to find calm in your busy life,” said Matthews, originally from Australia. Workshops last anywhere from half a day to eight weeks, so there is something for everyone.
Yoga
Yoga is an effective way to zone out when life gets stressful, and improve physical strength—strong body, strong mind. Use it as a tool to relax, but also to become more aware of your body and emotions and build resilience to feelings of discomfort.
Yogabody
Exercise is combined with classic yoga at this centre, ideal for those looking for a physical workout. YOGABODY has three modern studios across the city and classes are in English, Spanish and Catalan.
Yogalinda
An antidote to the cold weather, hot yoga is similar to traditional yoga styles, but is practised at high temperatures (40ºC) to offer a more cardiovascular workout, with a focus on increased flexibility, strength, breathing and alignment. “We have regular classes in English. Most people come to Yogalinda to get away from everyday life, de-stress, practise fast-paced hot vinyasa yoga and sweat,” said Heather Anderson, founder of Yogalinda. “There is nothing else to think of when practising hot yoga other than your present experience, providing distraction from the worried mind.”
Yoga & Yoga Barcelona
This centre offers workshops in yin yoga—a more passive, restorative style of yoga that lets the muscles relax to stimulate the deepest connective tissue of the body (the fascia, tendons, ligaments, bones and joints) by holding positions for longer. All these tissues become more rigid in times of stress and yin yoga rejuvenates them by allowing them to stretch intensely, stimulating the flow of energy to calm the nervous system and aid relaxation.
Meditate
Although different, meditation and mindfulness have some overlap. As discussed, mindfulness is being aware of the present: informally as a general awareness of how you live every day, and formally when you intentionally pay attention to the present. Meditation is less specific and is best thought of as a time that you set aside to do something for yourself. Meditation has been around for thousands of years as a tool to connect with the spirit and quieten the chatter of an agitated mind, and comes in countless forms, including loving kindness (metta), moving, walking, music, prayer, contemplation and visualisation. It can be challenging, especially when you first start out, as the mind tends to wander. However, over time we can train the mind to listen to us, stop ruminating and creating anxious thoughts, and become more peaceful.
Kadampa Meditation Centre
Kadampa practises traditional Buddhist meditation, which teaches you how to access your inner joy, even when experiencing difficulties; your mind will be more open and able to recognise and identify the potential for happiness. A variety of classes are held for both beginners and experienced meditators, as well as special classes for families and children. Guided classes are available in English and there is no need to book ahead.
Dojo Zen Barcelona Kannon
Dedicated to the practice of Zen—based on regular sitting meditation (zazen)—this centre is open to all, whether you’re taking your first steps into meditation, you’re an experienced meditator looking for a more advanced group session, or you want to commit to a rigorous practice of Zen Buddhism. Dojo Zen also offers free introductory sessions, so you can give it a try before making any commitment.
Centre Zen Barcelona
Centre Zen practises a Buddhist style of meditation. Each session is guided by experts who have been meditating this way for years. As well as daily meditation sessions, a monthly introductory session runs for those who have never practised before. Intensive meditation days and weekend retreats in the countryside also happen on occasion.
Get creative
As Picasso once said, “Art washes from the soul the dust of everyday life.” Taking up an artistic pursuit is another way to take your mind off daily struggles and issues and make you mindful of the present moment. It offers a safe place to express emotions and directs that energy towards a positive and rewarding result.
Art therapy
Metafora has two art therapy introduction courses in English: the ‘Summer Intensive’ and the ‘Art & Process’ course. “Being far from home and living in a completely new place can be unsettling, and art therapy can provide a way for you to connect back to your roots and make you feel like yourself,” summarised Carles Ramos, the director and founder of the art therapy programme, who studied Art Therapy at Goldsmiths, London.
Knitting and patchwork
Club de la Aguja on Via Augusta is not only a patchwork and knitting shop, school and club, but also a place for like-minded people to get together and get creative in a cosy environment. Although it is not technically a club, it holds regular workshops, courses and events in patchwork, scrapbooking, crochet and knitting, with international teachers who all speak English.
Creative writing
Creative writing is another form of artistic experience that can really benefit your mental state. Writing about your feelings can help manage anxieties and worries and has been linked with self-growth and an increased self-awareness. Writers in Barcelona is an English-speaking creative writing group that meets every other Thursday at 7.30pm in a bar near Universitat metro (locations vary). Members include the odd professional writer, but also many keen amateurs who meet to share their short stories, flash fiction and chapters from novels in progress. Pieces are submitted in advance and are then discussed within the group. Newcomers are encouraged to join but without submitting any work for their first session just so you can get a feel for how the group works. And if this all sounds quite serious don’t worry—there’s plenty of time for drinks and socialising once the meeting concludes.
Speak to a professional
If you feel that your anxieties are a bit more than just festive chaos, don’t carry the burden alone. Speaking to an expert who is removed from your everyday life can be very beneficial. Professional help can enable you to address specific issues head on and get you back on track for the new year.
Hestía
This group of therapists is committed to promoting well-being and positive mental health at their clinic on Diagonal. As well as speaking fluent English, the team at Hestía also includes French, Polish, Russian, Dutch, Italian and Portuguese speakers, so language won’t be an issue when it comes to expressing yourself clearly. They are also able to relate to the cultural adjustments that their clients describe and face.
Therapy in Barcelona
Native English-speaking therapist Leigh Matthews—who also founded Mindfulness in Barcelona—has over 15 years of experience working with foreign residents in Barcelona, helping them to tackle a range of issues: culture shock, major life adjustments, feeling overwhelmed with the task of building a new life, anxiety, work stress, career uncertainty and relationship issues. “It’s quite common, and sensible, for expats to reach out for professional assistance given the isolation that comes with living abroad, and the absence of family and well-established friends to talk to,” said Matthews. “The first step of reaching out for help is often the hardest, but I find clients are pleasantly surprised and relieved that support can make a big difference.”
Barcelona NEST
The Network of English-Speaking Therapists (NEST) enables you to search for therapists across the city, listed under four key disciplines: psychology, psychotherapy, psychiatry and mediation. Profiles of each therapist and their specialities are listed on the website, so you can browse and find the right person to fit your needs and contact them directly.