Using Mindfulness Practice to Decrease Anxiety
How can mindfulness help anxiety? A Maryland therapist explains.
What is mindfulness?
Mindfulness is the state of being fully aware and present. We are fully aware when we are paying attention to the moment. Paying attention means using our eyes, ears, and other senses to focus on the here and now.
Why does mindfulness help anxiety?
Paying attention to the here and now decreases anxiety for two reasons. One, focusing on the here and now means that you’re not focused on a future event. You’re not focused on getting that work pitch juust right, or coordinating all of the snacks and the food and the friends for your toddler’s next birthday.
Two, focusing on the here and now means that you are emotionally, mentally and physically grounding yourself in the present. Anxiety is rooted in an attempt to control future events. Thinking less of the future in a mindful moment means that you’re not torn between a future event and now. You’re fully in one place.
So how can I build mindfulness into my day? I don’t have time!
Mindfulness isn’t always 20 minutes of yoga. Or sitting on the ground while that stray hair tickles your face. All mindfulness requires is connecting to your present sensation… for any length of time. It can start out with a minute or two. You can work your way up slowly. Even a second of mindfulness is helpful starting out! Have confidence that you can be in a moment of mindfulness.
Here are 3 ways to incorporate mindfulness practice:
Mindful Walking:
Focus your awareness of the sensation within your foot. Is your shoe tight? How does each foot feel as it connects to pavement? Feeling the sensation in your body can help ground you in the moment.
Mindful Eating:
Ever notice that you mostly shovel food in your mouth to get to the next event? Or are mostly talking during a meal? Use a quiet time - perhaps breakfast or a snack - to fill up on something. Slowly chew your food. Take your time to taste. Let your mind focus on the sensations of eating.
Mindful Breathing:
Otherwise known as breathwork. Take a moment to breathe in through your nose and out through your mouth. What sensations do you feel? Do you feel the tension released? Where?
Try a structured practice if you have ADHD
Sometimes it’s hard for ADHD brains to keep still long enough for traditional mindfulness practices. If that’s your brain, a guided meditation can help keep you focused and engaged. Try this journey to a peaceful place.
Making it a habit: a therapist’s tips
It’s different for everyone, but pace yourself! It helps to break it into chunks of 3-5 days of practicing (or whenever the habit starts to feel automatic), then increasing the amount.
For beginners, start off with a 1-2 minute mindfulness practice. Take a walk and feel the sensation in your shoes. Eat and notice what you’re tasting.
Keep practicing and increase the amount to 5 minutes. After 3-5 days, it should feel routine. If not keep practicing. Move onto 10 minutes. Keep doing this until you find a daily mindfulness routine that suits your needs. Acknowledge your efforts! You were willing to put in the time and that’s what matters.
Notice the change in your level of anxiety. If you aren’t feeling better, a therapist can help.
Now that you’ve been practicing mindfulness, do you notice a change in how anxious you feel? Are stressful situations easier to tolerate? Are you able to focus more easily? If not, it may help to consult a therapist to discover more strategies for managing anxiety.
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