Anxiety, worry, and stress affect all of us, especially during times of difficulty. In this post, we share mindfulness tips for anxiety.
Anxiety is one of the most common mental health issues worldwide. It can affect both men and women of any age. So, know that you are not alone.
Mindfulness Tips for Anxiety: An Overview
Let’s first understand what being mindful means.
A mindful person is reflective instead of reactive. They are more focused on the present moment instead of worrying about the past or future.
Now, what is mindfulness? Mindfulness is a process that leads to becoming aware of the present moment without judging it. Being present includes being aware of one’s sensations, thoughts, bodily states, and the environment.
Additionally, being mindful helps us distance ourselves from our thoughts and feelings. It makes us not judge or label them as either good or bad. Through mindfulness, we simply accept what we are feeling in that moment.
Related: How to be More Mindful in a Busy World
What Causes Anxiety?
According to studies, 18.1% of the U.S. population is affected by anxiety.
Anxiety is usually a response to future concerns. People with anxiety don’t usually know the exact cause to experience it. Additionally, people diagnosed with general anxiety can become anxious even without an identifiable fear.
This mental health concern is caused by one’s biology and genetic predisposition. Some people are genetically predisposition to have anxiety. Additionally, one’s views, coping mechanisms, past experiences, and environment can also be factors of anxiety.
How Does Mindfulness Work?
Mindfulness for anxiety is a powerful tool. So, how does mindfulness work exactly?
When we focus our attention on the present moment, being mindful will counteract our minds worrying and ruminating.
When we are anxious, we tend to worry about the future or the past. These traits can be detrimental to one’s mental health if not kept in check.
Of course, it’s always important to learn from the past and prepare for the future to an extent. But spending too much time outside of the present moment, we can get depressed and anxious. This can affect our mental health.
When we find ourselves outside of the present moment, mindfulness tips are essential to deal with anxiety.
These are the areas in life where one can benefit from when practicing mindfulness.
- Body awareness:
- When one is able to notice subtle sensations and feelings in the body. When one is more aware of their body’s internal and external sensations, one can better handle the emotions and feelings that come with it.
- Focused attention:
- Through mindfulness practice, one can have better attention and be more focused.
- Self-perception:
- Mindfulness can also help change a person’s perspective of oneself. Through mindfulness practice, one can increase his or her self-esteem and self-acceptance.
- Physical health:
- The physical benefits of practicing mindfulness is prfound. People experience reduced blood pressure, better sleep, and more energy when mindfulness is practiced regularly.
Putting it in Practice: Mindfulness Tips for Anxiety
There is no big secret behind mindfulness practices.
You don’t have to sit in silence for five hours in order to become mindful. Mindfulness can be practiced in our simple, everyday activities.
For example, instead of mindlessly gobbling down your food while watching Netflix, try eating your meal slowly without any distractions. You’ll find the activity more enjoyable and be able to savor each bite. When you eat more mindfully, you also consume less based on studies.
Mindfulness Tips and Exercises for Anxiety
Now, let’s get into the how-tos of mindfulness. Below are some ways you can start today to practice being more mindful.
Come Back to the Breath
When you catch yourself being caught up in worries about the future or the past, allow yourself to notice what you are thinking. Then, intentionally tell yourself to “Come back to the breath.”
Yes, that’s right. The breath is a powerful anchor to ground you back into the present moment. Take three deep and calming breaths and focus on the present moment.
Three Senses
Another helpful tip for mindfulness for anxiety is to focus on the three senses. These are your sight, sound, and touch. Whenever you start feeling anxious, take a few slow breaths and ask yourself these questions:
- What are three things I can hear? (birds chirping, cars outside my house, dogs barking)
- What are three things I can see? (my laptop screen, the clock, my table)
- What are three things I can feel? (the chair under me, the floor under my feet, the laptop keyboard)
What’s the purpose of this exercise, you ask?
Well, when you are answering these three questions, it’s impossible to be thinking of the future or ruminating about the past when you are focusing on the present moment.
Body Scan
Another way to practice mindfulness when you are feeling anxious is through a body scan.
This is a type of meditation wherein you bring your full attention to the present moment. It is done by simply noticing whatever physical sensations you are feeling in each part of your body.
Start with noticing the top of your head, then your face, your arms, your body, your legs, until your toes. As you notice each body part, you become more mindful of the present moment. Allow your thoughts about the past or future to just drift by like clouds in the sky.
Meditation
Meditation is another powerful tool that you can use whenever you feel anxious. However, meditation works much better if done on a consistent basis.
Try meditating for five minutes upon waking up, or after a meal. Then slowly add to your practice by having 15 to 20 minutes blocked off each day to meditate. You’ll be able to benefit a lot more when this is done consistently.
Get Creative
Set aside a couple of minutes to doodle, color, or create something with your hands.
When you get creative, you give your mind a chance to focus on working its creative juices. This way, you get to focus on the present moment instead of ruminating about the past or worrying about the future.
Genuinely Wish Someone Happiness
Being around positive and happy people is a great way to manage stress and anxiety. Remember, you are the average of the five people you spend the most time with. So, make sure to choose your company wisely.
Throughout the day, it’s also a great practice to randomly wish someone to be happy. Make this come from a genuine place. You don’t have to say it to them out loud. Even just saying it in your head is powerful enough.
In Conclusion: Mindfulness Tips for Anxiety
Mindfulness is a powerful tool for anyone. Especially for those suffering from anxiety or other kinds of mental health concerns. Make sure to add sprinkles of mindfulness within your day to strengthen your mental health and help manage your anxiety and stress.