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Anxiety is a normal emotion. It’s your brain’s way of reacting to stress and alerting you of potential danger ahead. Mindfulness practice, at its core, is the opposite of an anxious mind. Below, I will share some advice on how to utilize mindfulness methods to cope with anxiety.
Mindfulness and Anxiety
Definition of anxiety: a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome.
Anxiety lives in fears of the future that haven't happened yet. How often does what you worry about actually happen? Take a second to reflect on the last spiral of worry that took over you. While bad things happen, the odds are that it was much worse in your mind than what happened or what may happen.
'There have been many tragedies in my life, but most of them have not happened." —Mark Twain
Everyone feels anxious now and then. For example, you may worry when faced with a problem at work, before taking a test, or before making an important decision. Big events (changing jobs, moving, marriage, death, childbirth) or the buildup of smaller stressful life situations, health issues, phobias, genetics, caffeine and skipping meals can all provoke anxiety.
Our propensity to plan, especially when it stems from anxiety, can also easily become excessive and counterproductive, taking us away from the pleasure and richness of the moment, the only time we can feel joy, happiness, pleasure, and peace.
Occasional anxiety is OK.
Here are some tools to decrease anxiety when it starts to overwhelm us:
Feel your center - “the core” of the body can be used for strength and grounding. If you’re stressed or anxious, take one or two hands and place them on your belly. Then take a few slow deep breaths in and out through your nose and notice how they calm you.
Cut back on caffeine - not what you wanted to hear, I’m sure! Coffee is activating and can mimic or exacerbate the symptoms of anxiety. Try switching out with decaf options or an herbal tea.
Turn household tasks into a mental break - Instead of obsessing over your to-do list or clutter, let yourself relax in the moment. Dance while you do the dishes or focus on how the soap runs down the tiles while you clean the shower. Take five slow breaths while you wait for the microwave to stop. Daydream while you fold the laundry.
Journal - I already hear you: “I’m not a writer”. But guess what, there is no right or wrong way to journal. From using the structured 5-Minute Journal to scribbling your thoughts on a random scrap of paper, the act of putting pen to paper can help soothe the mind and tame swirling thoughts. Try a gratitude journal or simply jot down the three best things that happened today. When I wake up in the middle of the night with random thoughts swirling in my head I type them into my notes in my phone. Then it’s back to sleep because my brain lets it go!
Move your body - Most of us spend too much of the day sitting, so naturally our bodies get stiff. This encourages tension, stress, and stiffness. By moving your body-changing your posture, opening up your chest, doing gentle twists, or sun salutations-you become more present.
Cut stress with regular check-ins - Throughout the day our bodies tend to accumulate stress. Do hourly check-ins, taking a deep breath, and noticing where tension arises—maybe in the brow, jaw, shoulders, or abdomen. Allow the tense places to soften as you breathe, then stretch and adjust your posture.
Leave your phone behind - Do you need to bring your phone with you when you walk into the other room? When you go to the bathroom? When you sit down to eat? Leave your phone in the other room. Instead of worrying about it, sit and breathe before you start eating. Take a moment for yourself and your needs in the bathroom. Your phone will still be there when you’re done.
Take it up a notch and log out of social media for a day, week, month
Mindfulness aps: Insight Timer, Headspace, Calm
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