Mindfulness for Anxiety: How to Reap the Benefits for a Calmer Life

If you suffer from anxiety, the notion of a calmer life may seem like a pipe dream—pleasant to fantasize about, but realistically, out of reach. In the throes of anxiety, it can be nearly impossible to remember or imagine what it’s like to feel calm. One reason for that is that a characteristic common to many anxiety disorders (panic attacks, generalized anxiety, social anxiety, agoraphobia, separation anxiety, and some phobias) is rumination on the past or worrying about the future.

When you are worrying about what has happened or what might happen, you are not fully experiencing the present. The opposite of that—fully living in the present moment—can be a powerful antidote to anxiety. One effective way to learn to live in the moment is to practice mindfulness.

What is mindfulness?

 Mindfulness is the act of deliberately focusing one’s attention on one’s thoughts as they are happening. When we are mindful, we are aware of what we are thinking, doing, sensing, observing, and experiencing at the given moment, undistracted by thoughts of the past or future.

How does mindfulness affect anxiety?

 Mindfulness meditation in particular, when practiced regularly, reduces anxiety disorders as well as normal, everyday anxiety.

Informal mindfulness is practiced by focusing attention on actions, sensations, thoughts, and feelings while engaged in a mundane task such as washing dishes (or any task or activity). It has been shown to decrease nervousness and increase feelings of inspiration in research study participants.

How is mindfulness achieved or practiced?

 The surest way to become more mindful is to regularly practice mindfulness meditation, by which you can become more mindful and present, not only while meditating, but throughout your life. Note too that mindfulness is a purposeful focus of attention that you can incorporate into any and all daily activities, whether or not you choose to meditate.

Most forms of mindfulness meditation involve quietly and non-judgmentally observing one’s breath, thoughts, and bodily sensations. Practicing yoga or tai chi can also increase mindfulness.

Throughout your day, you can practice mindfulness informally. Remind yourself to pay attention to routine activities during which your mind might normally wander, such as eating lunch, washing the dishes, bathing, or sorting laundry. Waiting at the doctor’s office or standing in line at the grocery store are also good times to retrain yourself to notice where you are and what you are doing, feeling, and sensing. Be mindful rather than allowing yourself to agonize over something you regret saying to your neighbor or worry about the presentation you have to make at work tomorrow.

The more you practice mindfulness, the better you get at it. There is no wrong or bad time or situation in which to practice mindfulness. In all situations and activities, mindfulness can enhance your experience and reduce anxiety.

What are other benefits of mindfulness?

 Several scientific studies have found numerous benefits of mindfulness, particularly the regular practice of mindfulness meditation. Listed among them are:

  • Decreased depression
  • Increased focus
  • Improved ability to manage stress
  • Better controlled, more stable, and more efficient attention
  • Strengthened immune system response
  • Improved relationships

For many of us, our thoughts—especially those distracting and draining worries about the past and the future that pull us away from the here and now—fuel and sometimes even create our anxiety. No matter how you practice mindfulness, it is known to mental health specialists and researchers to be a superior tool for increasing awareness, and command of, the very thoughts behind our anxiety.

Denise Kautzer is a Licensed Professional Clinical Counselor and a Certified Public Accountant whose practice is located in St. Paul, MN. You can view her website at www.denisekautzer.com or contact her at denise@denisekautzer.com.

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