By Steve McQue, Director of Behavioral Health
Stress can cause anyone to mentally “check out” – at work, at home or even in the middle of a conversation. These moments are common, especially when life feels overwhelming. Fortunately, mindfulness offers a simple yet powerful way to stay present, focused and resilient.
The Autopilot of the Mind
Several years ago, I worked with a staff member named Brandon who had a side job as a recreational hypnotist. Fascinated by neuroscience, he spent much of his time exploring how the brain works.
One day, during a discussion about dissociation, Brandon made a simple but insightful point: we all dissociate sometimes. Whether we are driving a familiar route, doing chores to a favorite playlist or getting lost in a creative task, our brains often default to “autopilot” in predictable settings.
Hypnosis, he explained, taps into this natural mechanism, helping people voluntarily surrender to the moment. While I valued his insights, I will admit I half-expected him to show up to a virtual meeting with a pendulum, requesting time off in a soothing voice.
When Stress Disrupts the System
Although this autopilot function can help conserve mental energy, stress can override it – making us feel disconnected or dysregulated. In more extreme cases, especially after trauma, dissociation may require clinical attention. But most of us experience milder forms of stress-induced dissociation throughout the week.
If you have ever:
- Repeatedly checked emails or texts without retaining the content
- Lost track of time while overwhelmed by personal or professional demands
- Found yourself craving junk food or conflict (hello, social media)
… then you likely have experienced a temporary cognitive shutdown triggered by elevated cortisol or a drop in serotonin.
Understanding Burnout and Variability
In care settings like Sadler Health, we often serve patients with diverse and complex needs – but unpredictability and emotional demands affect people across all kinds of professions and life roles. Whether you are supporting others or managing your own household, each day can bring a new set of challenges.
This constant variability can be emotionally taxing. Without effective tools to stay grounded, the mental load adds up. That is where mindfulness can help. By staying present and connected to the moment, we can manage stress, maintain focus and protect our well-being – even during the most unpredictable days.
The Power of Mindfulness
Mindfulness is often described as the opposite of dissociation. It is the deliberate act of noticing the present moment – your thoughts, feelings and physical sensations – without judgment. Grounded in both neuroscience and long-standing spiritual traditions, mindfulness promotes:
- Emotional regulation
- Improved attention and focus
- A deeper connection to your values and sense of purpose
A Moment of Stillness
In college, I once attended a Society of Friends meditation that entailed 45 minutes of shared silence. The first 20 minutes were uncomfortable (especially in the days before smartphones). But then, something remarkable happened – my senses sharpened, and I noticed:
- The uneven wear on my shoes
- The ribbing of my socks
- The hum of a distant lamp
- A choir rehearsing with an out-of-tune piano in the basement
That moment taught me something important: mindfulness is accessible, not exotic. It lives in the small details we often overlook.
Mindfulness does not require a mountain retreat –
Steve mcque
it can happen in the middle of a busy day.
How to Practice Mindfulness in Everyday Life
When you feel yourself checking out, try checking in instead. Tune into your environment using physical cues. Here are a few grounding techniques:
- Feel your feet pressing against the floor
- Notice how your hair rests on your ears or neck
- Count the background sounds in your space
- Feel the weight or texture of a pen in your hand
- Observe your breath without changing it
These small actions help shift your brain into a more regulated state, promoting healthy neurotransmitter activity and improving your ability to respond – not just react – to stress.
Looking for Support?
During Mental Health Awareness Month, we encourage everyone to take a moment to “check in” with yourself, your environment and your support systems.
At Sadler, we understand how stress can affect every part of your life – from relationships to physical health. Our Behavioral Health team is here to help you manage stress, anxiety, emotional concerns or habits that are getting in the way of your well-being.
We offer:
- In-person and telepsychiatry services
- Personalized plans built with you and your primary care provider
- Medication management and follow-up as needed
📞 Call us at 717-218-6670 to register as a new patient or schedule an appointment.
You do not have to navigate stress alone. We are here to help – every step of the way.