Mindfulness and Anxiety: Calming Your Thoughts and Emotions

By Martin Truscott, NCPS Accredited Counsellor and Polyvagal-Informed Practitioner · Three Oaks Therapy · May 2023

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.

How mindfulness helps with anxiety

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 recognise 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.

How to practise mindfulness to manage your anxiety

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 practising mindfulness.

If you can venture into the countryside or maybe a local park or green space, these can also be great places to practise your mindfulness, as being surrounded by nature can increase the feeling of calming and being grounded. You don’t need to close your 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 nerve and helps to slow the heart and create the feeling of calm. You can find out more about the vagus nerve in my post What is Polyvagal Theory — and Why Does It Matter for Anxiety? or get in touch.

Practise regularly: Like going to the gym, the more you practise mindfulness, the stronger your brain becomes at managing your thoughts and emotions. Try to practise 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’re struggling with anxiety and would like support alongside mindfulness, book a free 20-minute chat — in person at Broughton Gate, Milton Keynes, or online anywhere in the UK.

Email: [email protected]
Enquiry form: threeoakstherapy.co.uk/#contact
Martin Truscott · NCPS Accredited Counsellor · Polyvagal-Informed Practitioner
Broughton Gate, Milton Keynes MK10 · Online sessions across the UK