Are you tired of anxiety taking control over your life? This is something that bothers everyone, and the worst part about it is when you try to ignore it, it tries to disturb you even more.
In today's stressful world, everyone is struggling to keep up with their kids and families, careers, and social life, which is enough to trigger a panic attack.
Because of that, mindfulness is gaining so much attention. They seem to be promoted on TV, billboards, and social media since they are not only exhausting but also harmful to our mental health. Before we get into 7 effective mindfulness techniques to reduce stress levels, you might be thinking what mindfulness is and how it works in getting rid of anxiety.
What is Mindfulness?
Mindfulness means being in the present moment, accepting life as how it is. It involves softly examining your thoughts, emotions, and environment. Mindfulness allows you to just notice your thoughts, as if you were watching clouds move by, instead of focusing on how they feel.
How does mindfulness reduce stress?
When you move your attention towards your surroundings through senses such as sight, sound, touch, smell, and taste, it pulls you away from those anxious thoughts and brings back peace and calmness into your nervous system.
Mindfulness is not a magic wand that instantly eliminates anxiety. Instead, it is a useful tool that allows you to handle life's problems more easily. Instead of fighting your anxiety, mindfulness encourages you to view it objectively. Accepting your anxiousness allows you to live more fully in the present.
Mindfulness Exercises For Anxiety
Practice Meditation
This ancient technique helps in calming your nervous system and remove anxious thoughts. Begin by concentrating on one thing, such as your breathing. You might also prefer to observe a flickering candle or listen to bird songs. The aim is to maintain focus on that one element without passing judgment on your thoughts. During this practice, your mind wanders a lot, so when that happens just gently take your concentration back to the thing that you were focusing on.
Box-Breathing
Box breathing is simple to learn and incredibly effective for stress management, making it one of the best anxiety-reduction methods that can be done anywhere. You can either sit on a supported chair or lie down on the floor, whatever seems more comfortable. Before you start performing this exercise:
You have to place both of your hands on your chest and your stomach.
Then slowly breathe in through your nose for four seconds,
Then hold your breath for four seconds,
Exhale for four seconds, and hold it for another four seconds. It is a great meditation for anxiety and fear.
Body Scan Meditation
Body scanning is a mindfulness practice where you gently focus on different parts of your body. In this meditation you have to move your attention towards your toes, head and your skin, noticing any sensations without judgment. This helps you connect with your body and release physical tension, which can be very helpful for calming down and reducing stress.
Mindful Walking
Taking a walk greatly helps in calming your nervous system. Walking with full awareness of your surroundings can add extra benefits to it. Take a mindful walk inside your house, focus on the sensation of your feet touching the floor. Concentrate on every move your body makes. Slowly and gently do it for a few minutes. You can either perform this exercise outdoors by noticing cool wind touching your skin, feeling the warmth of sun and sound of everyday things.
Journaling
Journaling can be an effective way of dealing with anxiety. In this exercise, you have to write down your thoughts and feelings on a piece of paper. This practice not only gives you relief from anxiety but it helps you to uncover patterns and emotions that you can work on later.
Visualization
You can use this during regular meditation or whenever anxious thoughts arise. When you start to feel anxiety, instead of getting overwhelmed, imagine your thoughts gently floating away. This way you can let all negative thoughts go away that are causing anxiety and allows you to regain control. By visualizing your thoughts disappearing, you reduce their power over you and create a sense of calm.
Loving Kindness Meditation
It is a practice that helps you cultivate feelings of warmth and care towards yourself and others. It involves repeating positive phrases or affirmations silently. This exercise develops empathy, reduces negativity, and creates more positivity in your life.
Conclusion
Making mindfulness a daily practice can help you manage anxiety and find inner calm. Whether you want to focus on your breath, do a body scan, or write a journal, each method has its own set of advantages. Begin with only 10 minutes per day and progressively increase your practice as you get more comfortable. Also staying consistent is important in order to see results.
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