Mindfulness to Manage Anxiety

Using mindfulness to manage anxiety is something that you can learn right away with great results. With practice it’s an anxiety coping strategy that will get more and more effective. Scientific research shows that mindfulness has a positive impact on our bodies and mind; thereby strengthening overall wellbeing. 

10 Science-Based Health Benefits of Practicing Mindfulness 

1. Reduces Stress. 
2. Improves Emotional Regulation. 
3. Boosts Focuses. 
4. Increases Cognitive Performance. 
5. Supports Mental Health, specifically depression and anxiety management. 
6. Improves Sleep Quality. 
7. Decreases Blood Pressure. 
8. Reduces Chronic Pain. 
9. Helps Improve Immune System. 
10. Enhances Overall Wellbeing. 

What Is Mindfulness? 

Mindfulness is a process by which you bring your mind back to the present moment, paying attention to what’s currently happening around and within you. Mindfulness allows us to take stock of our current moment in a non-judgmental way. A key feature is using your breath to help focus and ground yourself. 

Key Features of Mindfulness

1. Creating present moment awareness. 
2. Taking stock in a non-judgemental manner. 
3. Deliberate action to focus attention. 
4. Engages you with what you’re currently experiencing. 
5. Enables acceptance of emotions, thoughts and feelings. 
6. Assists you to let go of past thoughts and feelings. 
7. Helps you process current thoughts and feelings. 
8. Uses your breath as an anchor (focal point). 

How Mindfulness Improves Our Mental Health

Research shows that mindfulness can increase our cortical thickness (neuroplasticity). The result is that regularly practicing mindfulness improves the physical structure of our brain which helps to reduce anxiety, depression and worry. Furthermore, it’s been shown that practicing mindfulness improves our emotional regulation, how we respond in the moment (executive control) and our processing and interpretation of emotions. Effectively, mindfulness builds emotional resilience by helping to improve our mental ability to cope with stress . 

Why Mindfulness Helps with Anxiety

Mindfulness helps with calming anxiety because it takes your mind away from possible futures to present reality. Research has found that it interrupts our stress responses by activating our parasympathetic nervous system. What this means is it stops our “fight-or-flight” response by enabling us to pause, thereby signalling to our brains that we’re safe. This decreases our stress levels and our heart rate as well as helps our muscles to relax. By doing this we’re able to respond in a more logical way as our emotions are better regulated. 

Breathing techniques can help regulate the autonomic nervous system. This means that they can assist in reducing stress levels, decreasing and helping to manage anxiety symptoms as well as improve respiratory efficiency. To maximise their long term benefits you should practice breathing exercises for 5 – 10 minutes a day. They are also very helpful to use in the moment for anxiety attacks. 

3 Simple Mindfulness Exercises 

1. Body Scan: Begin by lying down or sitting comfortably on a chair. Pay attention to how your body is feeling by starting at your toes and moving through each body part to the top of your head. Notice the physical sensations associated with each body part, if there is an emotion that’s trigged and any thoughts that arise. It’s not about changing anything but realising what’s going on and where it’s happening. 
2. Five-Sense Exercise: Pause what you’re doing, take a few deep breaths in through your nose and out through your mouth. Then look around and name five things that you can see, taking note of their colour and shape. Next notice four different things that you can feel. For example, the clothes against your skin and the feel of what you’re sitting or standing on. Then move on to listen out for three things you can hear, followed by two different smells and finally one thing you can taste. 
3. The Butterfly Hug: Sit in a quiet spot, take a deep breath and cross your arms around your chest with your hands on opposite arms or shoulders. Then alternating between your right and left, gently and rhythmically tap yourself. Focus on breathing evenly and slowly while noticing how your body relaxes. Repeat until you’re feeling calmer. 

Mindful Gratitude to Decrease Anxiety

An important part of using mindfulness to combat anxiety is to cultivate an attitude of gratefulness. You can do this by choosing a time every day to think about things that you’re grateful for. It can be at the end of the day when while you’re brushing your teeth, in the shower or after you’ve just got into bed. Some people find it helpful to start their day listing things they’re grateful for and looking forward to. Focus on everyday things, like enjoyable time spent with family or friends, a particularly yummy meal or perhaps a lovely walk.  

When Mindfulness Isn’t Enough 

Mindfulness is a great approach to helping manage and reduce anxiety. However, if your anxiety continues to interfere with your everyday life then it’s advisable to seek professional help. For example, you might need professional help with your anxiety if you experiencing physical anxiety symptoms, like panic attacks or difficulty breathing, battle to sleep, concentrate or your appetite changes.

Where to Learn More About Mindfulness

Are you interested in exploring and understanding more about how mindfulness can decrease anxiety and improve well-being? SACAP Global offers practical short courses that are designed for personal and professional growth. Explore a range of mindfulness and mental health courses and workshops. SACAP also offers a range of psychology courses. These can also help pave the way for a career in psychology. Apply Online today or Contact Us to discuss your SACAP learning opportunities.