From racing thoughts and a pounding heart to a persistent feeling that something negative is about to happen, anxiety can be overwhelming. It’s happened to most of us at one point or another, but when it happens consistently, it can disrupt your mental health, relationships, and overall quality of life. That’s where mindfulness exercises come in—they’re a simple, natural way to manage anxiety and provide a sense of calm when things get hectic.
The best part about mindfulness is that you don’t need any special equipment or hours of free time to get the benefits. By weaving mindfulness techniques into your daily routine, you can create little pockets of peace that help you feel more grounded and in control. Read on for four mindfulness practices that can relieve symptoms of anxiety.
What is mindfulness?
Mindfulness is the practice of attending to the present moment without judgment, being aware of both your internal state and what’s going on around you. The practice’s success in relieving anxiety lies in the notion that events and phenomena are not anxiety-provoking on their own–the problem is one’s reaction to them. If a distressing thought arises, you can avoid becoming lost in it by noticing and letting it pass or directing your attention to something concrete, like your breath or a pleasant sound.
For several thousand years, spiritual traditions like Buddhism and Hinduism have sought to foster this innate ability through meditation. Mindfulness’ application to anxiety began in the 1970s with Jon Kabat-Zinn’s innovation of Mindfulness-Based Stress Reduction (MBSR). While MBSR is typically undertaken as an eight-week course, the basic practices are available to anyone at any time.
Is mindfulness effective for anxiety?
A wealth of evidence has shown that mindfulness is an effective intervention for anxiety. For instance, in one study published in the Journal of the American Medical Association, adults with anxiety disorders had similar positive outcomes from MBSR as they did from escitalopram (generic Lexapro). Another study found that participants enrolled in mindfulness-based therapy experienced moderate improvements in anxiety and mood.
Overall, practicing mindfulness rewires the brain to respond to stress with greater resilience, making it an effective tool for both immediate relief and long-term management of anxiety.
4 mindfulness techniques to reduce anxiety
- Mindful breathing
Focusing on your breath acts as an anchor when your thoughts start racing. By redirecting your attention to the natural rhythms of inhaling and exhaling, you can break free from the cycle of worry and overthinking.
You can breathe mindfully anytime, but it’s helpful to develop a more concentrated practice so you’re prepared for stressful situations. Start by finding a quiet, comfortable spot where you can sit or lie down. Either close your eyes or maintain a soft gaze on what’s in front of you. Take a deep breath in through your nose and count to four; hold your breath for a moment, then exhale to a count of six. Repeat this practice for several minutes and notice any effects it produces.
With consistent practice, mindful breathing can reduce tension, lower your heart rate, and improve your overall sense of control, making it a valuable tool for managing anxiety symptoms.
- Body scan meditation
Body scanning is another practice that can minimize anxiety by directing your attention to physical sensations, like muscle tension or hot, prickly skin, that often accompany anxiety. It may seem paradoxical, but homing in on these sensations and identifying them without judgment can actually help dissipate them, returning you to a sense of calm awareness. And pleasant sensations can be a welcome counterpoint to any discomfort that’s present.
To perform a body scan, start by lying down or sitting in a comfortable position. Close your eyes and take a few deep breaths to center yourself. Begin at the top of your head, noticing any sensations such as warmth, tightness, or tingling. Gradually move your focus down your body—your neck, shoulders, arms, chest, abdomen, legs, and feet—pausing at each area to observe without trying to change anything. If your mind wanders, gently bring it back to the body part you’re focusing on.
- Grounding exercises
Grounding exercises use your physical senses to connect you to the surrounding world. By focusing on what you can see, hear, or feel in your immediate environment, grounding redirects your attention from racing thoughts and provides a sense of stability and safety.
One popular grounding exercise is the 5-4-3-2-1 technique, which entails identifying five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. Another example is sensory awareness, where you concentrate on the texture, temperature, or weight of an object in your hand.
These techniques are simple yet effective, helping you manage anxious thoughts by redirecting your mind to the here and now.
- Mindful walking
Unlike regular walking, which often happens on autopilot, mindful walking encourages you to be present to the full experience, from the movement of your body to the sensations beneath your feet. There’s no destination involved. You’re simply noticing what it’s like to be in your body in motion. And you can do it anywhere–a forest preserve, a city street, or around your own living room.
Begin by standing still and taking a few deep breaths to center yourself. Then take a few steps, focusing on the sensation of your feet touching the ground, the movement of your legs, and the rhythm of your stride. Notice the environment around you—the sounds, sights, and smells—without judgment.
Mindful walking is beneficial because the physical activity can relieve tension, while the mindfulness component diminishes the racing thoughts. It can also physically remove you from the anxiety-provoking situation.
When to seek professional help
Sometimes, anxiety might be too much to handle on your own. If you have persistent feelings of dread or panic, trouble sleeping, or physical symptoms like chest pain, it’s best to seek professional help. Therapy can complement mindfulness by addressing the root causes of anxiety. Medication may also be warranted. Together, these approaches can provide a strong foundation for your long-term well-being.
