Is anxiety ruling or paralyzing you? Are attempts to reduce your anxiety proving hugely frustrating? If so, mindful ways may help you to relax an anxious mind and heal.
What is being mindful? A mindful person sees more clearly and awakens their senses to the present moment without distractions or judgments. By contrast, a person being mindless is not clear or present, and instead is distracted, on autopilot, reactive, and often stuck in negative judgments about self or others.
Below are 10 Mindful Ways (or Practices) effective in reducing Anxiety according to evidence-based research. Each can be modified or combined to best fit your needs:
1. SLOW DOWN AND NOTICE YOUR BREATH for 2 or 3 cycles. It is helpful to count to 4 on the inhale or in-breath, pause, and then count to 6 on the exhale or out-breath. Longer exhales tend to be more relaxing.
2. DON’T TAKE THE BAIT OF “WHAT IFs” or “OTHERS’ DRAMA.” Going down either path spirals to more anxiety! Instead, redirect a wandering or fixated mind to stay present and to keep your boundaries firm.
3. BE AN OBJECTIVE OBSERVER of how the mind–with its endless stream of thoughts–works. Notice thoughts as they careen in, shift, or get stuck and just observe, not judge or react to them or self.
4. DEVELOP A NEW DAILY PRACTICE to help ease the nervous system. Simple meditation works well as do yoga, qigong, tai chi, observing nature, walking, or your pick. Integrate it into your daily self-care habits.
5. BENEFIT FROM MIND-BODY WISDOM. If one relaxes the body, the mind eases and vice versa. If your mind is stressed out, your muscles tense and posture slumps! Get good at soothing the body to ease the mind!
6. UNDERSTAND AND FEEL THE DIFFERENCE OF “TENSE” vs. “RELAXED.” Make a fist, hold tight 30 seconds, and slowly release. Wake up your sense to being relaxed. Make Relaxation Responses a habit.
7. MEDITATE ON BIG TRUTHS: You do not have to be perfect. Worrying is futile. Accept life as it is. Letting go of internal battles– related to things out of your control–helps the anxiety’s grip on you recede.
8. EAT SLOWER, BE ATTENTIVE TO WHAT & HOW YOU’RE EATING. Mindless eating can be a response to being upset, angry, or bored. Tame the unhinged cycling of guilt-cravings-anxiety.
9. NURTURE COMPASSION TOWARD SELF. Practice gentler, kinder self-talk. This helps soothe your inner critic and channel anxious thoughts to a more positive inner monologue.
10. SEEK MINDFUL OPPORTUNITIES DURING THE DAY. Plan time and space to pause and truly relax! Example: Regularly cue oneself to breathe slowly/fully before routine tasks like sending texts or emails.
FOR REVIEW, EASING AN ANXIOUS MIND:
…involves learning how to keep your nervous system better balanced/regulated. Mindfulness ways promote easing, relaxing, exercising, and rebooting a fussy nervous system.
Practicing mindfulness takes intention, time, trial & error, and an open mind about what shows up. There is no one right way to be mindful. Finding what works for you may be best achieved with recommended daily practices. Throughout the day, start small and pick 1 or 2 ideas from above to customize. Once you find ways that work, keep at it! Remember: It takes several months (and more) of practice to put lasting habits in place. Bringing variety to mindful practices may help you be more present and engaged! Good luck!
WORDS OF HOPE AND STRENGTH WHEN REMEDIES JUST DO NOT WORK…
If unrelenting, severe worry or anxiety shuts you down in daily life, an anxiety disorder may be the culprit. Seeking professional help can begin the journey toward ultimately coping with greater ease. A good place to start may be talking with your primary care physician about anxiety concerns or calling a mental health professional. Seeking help is a strength, not a weakness. It beats suffering alone in silence for years.