6 Mindful Techniques for Coping with Anxiety

Anxiety is a normal human reaction to various stressors in life.  I’ve felt it, you’ve felt it, we all feel it at times.  As people it’s how we prepare for whatever sensed danger, stress, or challenge is impending.  The complication comes in when the danger, stress, or challenge isn’t real or rational.  If anxiety becomes chronic it can significantly affect quality of life. Although we aren’t fans of diagnosing, it can be helpful to utilize some of the information gained from it to put things in perspective - anxiety disorders affect more than 40 million adults in the United States alone every year.   

Classic ways of treating anxiety include traditional therapy and medication, which don’t get me wrong, they can work well at times.  That said, they can often be slow and have side effects in the case of medicine.  This is part of why we utilize KAP at Elument since it can be an efficient and effective tool in working with anxiety.   

No matter the path people embark on to deal with anxiety, there is an importance to exploring complementary tools that will both help decrease anxiety when one becomes overly anxious and help people learn how not to become too anxious. One of these tools is mindfulness, which has been helpful to so many of our clients.  Other tools are also listed below. 

What is Mindfulness? 

Mindfulness isn’t new – it’s been around in spiritual and cultural practices for a long time.  But it’s less known in the Western world and has been gaining recognition over the past decade or two. In simple terms, the concept is to bring complete attention to the present moment, or what’s coined as the ‘here and now’ in mindfulness practices. In turn, this fosters active engagement and heightened awareness. Mindfulness’ focus on the ‘here and now’ has been shown to have numerous benefits. 

With this practice clients can become more aware in the present moment of their thoughts, feelings, and physical sensations. Simplistically, just notice what comes up in your mind and body without judgment or expectation. This noticing without expectation can lead to a distancing from anxiety which in turn leads to a calmer system.  The more you repeat whatever mindfulness practice you choose, the more it will gradually change the functioning of the brain to give space from anxiety, refocus when it arrives, and build an even stronger base for well-being. This can also create a sort of positive feedback loop wherein things, events, or situations that used to be very anxiety-provoking no longer are, or are significantly reduced, which can help with anticipatory anxiety. 

Mindfulness and Anxiety 

Mindfulness techniques offer significant benefits for managing anxiety by helping to regulate emotions and reduce stress. By shifting focus away from worries about the future or regrets about the past, mindfulness anchors you in the present.  The great thing about the present is the vast majority of the time it’s fine.  If you think about your day, what percent of it was actually unpleasant due to what was happening in the moment? Maybe you got cut off in traffic, or had a negative interaction at work – those were probably only about 30 seconds of your day.  The rest probably gravitated towards neutral, with some highlights. 

Practicing mindfulness fosters a sense of calmness and relaxation in both the body and mind, which can effectively alleviate anxiety symptoms. Additionally, some mindfulness techniques have been shown to boost the production of key neurotransmitters like serotonin and dopamine. These neurotransmitters play a crucial role in regulating emotions and mood, contributing to an overall sense of well-being. 

Incorporating mindfulness into your daily routine can create a foundation for emotional balance. This practice not only helps you manage anxiety in the moment but also builds resilience over time, making it easier to handle future stressors. By embracing mindfulness, you cultivate a deeper connection with yourself, promoting a harmonious state of mind and body. 

Techniques for Managing Anxiety 

Mindful Breathing 

Mindful breathing techniques involve deliberately slowing down your breathing by taking deep, slow breaths and then exhaling slowly. Throughout this process, your attention remains focused on the act of breathing itself. For me, I like to focus on the air moving past my nose.  I can feel the crispness of it on inhale, and the slightly warmer exhale.  This simple yet powerful practice can effectively promote a state of relaxation and reduce tension and anxiety. 

By engaging in mindful breathing, you create a mental space that allows your mind to clear and your body to relax. This technique not only helps to reduce immediate feelings of anxiety but also fosters a sense of inner calm and clarity. Incorporating mindful breathing into your daily routine can serve as a valuable tool for maintaining emotional balance and enhancing overall well-being. 

Mindful Movement 

Mindful walking is a practice that involves paying close attention to the sensations associated with walking. This includes the feeling of your feet touching the ground, the movement of your legs, and the rhythm of your breath. You can also adapt it to focus on what is around you.  I know for myself I often catch myself deep in thought about something that’s stressing me or weighing on me when I’m taking a walk.  Shifting my focus to my body, or what’s around me like the sound of the wind in the trees, can be helpful in reducing the stress and fostering some joy in the situation. 

Mindful walking not only brings a sense of calm and clarity but also fosters a deeper connection with your body and surroundings. It’s a simple yet powerful way to integrate mindfulness into daily life, helping to alleviate stress and promote a more centered and peaceful state of mind. 

Body Scan Meditation 

Body scan meditation is a mindfulness practice that involves systematically focusing on each part of the body, one at a time, to notice any sensations, tension, or discomfort. The primary goal of this exercise is to become aware of physical tension and release it through conscious breathing and relaxation. 

To practice body scan meditation, start by finding a comfortable place to lie down. Close your eyes and begin by directing your attention to your toes. Notice any sensations you might feel, such as warmth, tingling, or tension. Acknowledge these sensations without judgment, simply observing them. 

Gradually, move your attention slowly up your body, taking time to notice any sensations in each area.  You can spend as much time or as little time in each area as you want.  A decent starting place is to practice spending about 30 seconds in each part of your body.  From your toes, shift your focus to your feet, ankles, and gradually move upward through your legs, abdomen, chest, arms, and finally to your head. As you progress, use your breath to help release any tension you encounter, allowing each exhale to bring a sense of relaxation to the area you're focusing on. 

This practice not only helps in identifying and releasing physical tension but also cultivates a deeper connection between your mind and body. Regularly practicing body scans can enhance your overall sense of well-being and promote a state of deep relaxation and mindfulness. 

Loving-Kindness Meditation 

Loving-kindness meditation, also called metta mediation, is a practice that involves focusing on sending positive thoughts and feelings to yourself and others. This technique is particularly helpful in correcting a negative self-image and fostering self-compassion. By cultivating a sense of kindness and warmth, loving-kindness meditation can enhance your emotional well-being and promote a more positive outlook on life. 

To practice loving-kindness meditation, find a quiet and comfortable place to sit. Close your eyes and take a few deep breaths to center yourself. Begin by directing positive affirmations or mantras toward yourself, such as “May I be happy,” “May I be healthy,” “May I be safe,” “May I be at peace.” Repeat these phrases slowly and mindfully, allowing their meaning to resonate deeply within you. You can also imagine yourself being filled with positive and loving energy or light. 

Once you feel a sense of warmth and compassion for yourself, extend these positive thoughts to others. Start with someone you care about, then gradually include acquaintances, and finally, all living beings. As you repeat the affirmations, visualize these individuals and imagine sending them love and kindness. 

Loving-kindness meditation not only nurtures self-compassion but also strengthens your sense of connection with others. Regular practice can help dissolve feelings of isolation and foster a greater sense of empathy and understanding. 

As an aside, this is also a wonderful meditation to practice when getting in touch with, and fostering connection with, your parts (Internal Family Systems terminology).  There are parts we often have a frustrating, shameful, or antagonistic relationship with and the more we can foster compassion the more healing we can bring to our own systems. 

Yoga 

Yoga is another proven tool for managing anxiety. This ancient practice involves connecting the body and mind through a combination of physical postures, breathing exercises, and meditation. Yoga has been shown to effectively reduce anxiety by calming the nervous system and decreasing stress hormone levels. 

The practice of yoga not only promotes physical flexibility and strength but also enhances body awareness. By becoming more attuned to your body, you can better recognize and manage anxious thoughts and feelings. The mindful movements and controlled breathing exercises inherent in most yoga help to anchor you in the present moment.  This anchoring often provides respite since usually the ‘here and now’ moment isn’t stressful, dangerous, or scary. 

Incorporating yoga into your routine can create a sense of inner peace and balance. Whether through gentle stretches or more vigorous poses, yoga encourages a holistic approach to well-being. Regular practice can lead to a more resilient and relaxed state of mind, helping you navigate life's challenges with greater ease and confidence. 

Tai-Chi 

Tai Chi is an ancient Chinese practice that combines fluid body movements with meditation. This art form involves a series of slow, graceful movements that emphasize mindfulness and awareness. Each movement in Tai Chi is performed with deliberate attention to form and breathing, creating a meditative flow that engages both the body and mind. 

The practice of Tai Chi can effectively release tension throughout the body, reducing stress and promoting a sense of relaxation. By focusing on the present moment and moving with intention, practitioners can cultivate a deep sense of balance and harmony. Tai Chi not only enhances physical flexibility and strength but also fosters mental clarity and emotional resilience. 

Incorporating Tai Chi into your daily routine can provide a powerful means of managing stress and improving overall well-being. Whether practiced in a quiet room or a serene outdoor setting, Tai Chi offers a holistic approach to health that nurtures both the body and the mind. 

Parting Thoughts 

Life is hard – there’s a lot of stuff we have to deal with day to day and in relationships.  Practicing mindfulness techniques can be helpful in coping with anxiety and other challenges we face as humans just trying to navigate this world. These coping options assist in managing thoughts and reactivity, reducing stress, and promoting a healthy mindset and emotional well-being. By staying present in the moment, mindfulness can bring about a sense of peace and clarity that counteracts the chaos of anxiety. 

Apart from engaging in mindfulness exercises making, changes to your lifestyle is key to easing anxiety symptoms. Adding exercise to your routine can lift your spirits and vitality while a nutritious diet provides essential nutrients for optimal brain function. Effective stress management practices like relaxation techniques, yoga, or organizing your time can prevent stress from spiraling into anxiety. 

Ensuring sleep habits is crucial as quality rest greatly impacts well-being. Maintaining awareness around the use of medicines and substances is helpful since these substances often worsen anxiety. Building a social support network is equally vital; reaching out to friends, family or support groups can offer comfort and decrease feelings of isolation. 

I can be helpful to acknowledge that sometimes for anxiety we need to not be looking inside.  When our nervous system is dysregulated, sometimes external focus, mindful or not can be helpful.  So although the above mindful coping can be helpful, they’re not always what to use. 

It's important to remember that seeking help is essential if managing anxiety becomes overwhelming on your own. A mental health expert can provide assistance, resources, and proven therapies to help you effectively handle your symptoms and enhance your well-being.  By integrating these options into your routine, you can find a healthier path in handling stress and fostering a more harmonious internal world.