Anxiety can be a condition that impacts every aspect of your life. It's an all-consuming feeling that can leave you feeling overwhelmed and helpless. However, there are ways to manage anxiety, and one of the most effective methods is through mindfulness.
Mindfulness is a type of meditation that involves focusing your attention on the present moment. It's an exercise for the brain, and the more you do it, the stronger your brain becomes at managing your thoughts and emotions.
So, how does mindfulness help with anxiety? Here are some ways:
It helps you become aware of your thoughts and emotions.
One of the key benefits of mindfulness is that it helps you become more aware of your thoughts and emotions. When you're anxious, your mind tends to race, and you may find yourself caught up in a cycle of negative thoughts. Mindfulness can help you step back from this cycle and observe your thoughts and emotions without judgment. This awareness can help you identify triggers for your anxiety and develop strategies for managing it.
It helps you manage your emotions
Mindfulness also helps you manage your emotions. When you're anxious, your emotions can feel overwhelming and out of control. However, mindfulness can help you develop the skills to recognize and regulate your emotions. You'll learn to observe your feelings without judgment, and as a result, you'll be better equipped to respond to them in a healthy and productive way.
It helps you stay focused on the present
Anxiety is often caused by worrying about the future or ruminating on the past. Mindfulness can help you stay focused on the present moment, which can reduce your anxiety. By paying attention to what's happening in the here and now, you can avoid getting caught up in thoughts about what might happen in the future.
So, how can you practice mindfulness to manage your anxiety? Here are some tips:
Start small If you're new to mindfulness, start with just a few minutes each day. Sit in a quiet place, close your eyes, and focus on your breath. As thoughts come into your mind, observe them without judgment and then let them go. Over time, you can gradually increase the amount of time you spend practicing mindfulness.
If you can venture into the countryside or maybe a local park or green space, these can also be great places to practice your mindfulness, as being surrounded by nature can increase the feeling of calming and being grounded. You don’t need to close our eyes for this. Instead, you can focus on a tree, for example, and use the gentle movement of the leaves and branches to bring your attention to the here and now, the gentle flow of a river or you can simply watch the clouds and focus on your breathing.
When you use your breath to focus, the simplest way to do this is to breathe in slowly and count to 4, then when you breathe out count to 6. This will slow the out breath so it lasts longer than the in breath. Breathing out engages the vagus nervous system and helps to slow the heart and create the feeling of calm. You can find out more about the vagus nervous system by searching for 'Polyvagal theory' online or get in touch.
Practice regularly Like going to the gym, the more you practice mindfulness, the stronger your brain becomes at managing your thoughts and emotions. Try to practice mindfulness every day, even if it's just for a few minutes.
Get support If you're struggling with anxiety, consider seeking support from a qualified therapist. A therapist can help you develop mindfulness skills and provide other strategies for managing your anxiety.
In conclusion, mindfulness is a powerful tool for managing anxiety. It can help you become more aware of your thoughts and emotions, manage your feelings, and stay focused on the present moment. If you're struggling with anxiety, consider incorporating mindfulness into your daily routine, and don't hesitate to seek support from a therapist. With time and practice, you can develop the skills to manage your anxiety and live a more fulfilling life.
If you are suffering with anxiety, please get in contact with Three Oaks Therapy for more information or to arrange an appointment.