Five Ways to Decrease Anxiety by Practicing Mindfulness
An effective way to lower anxiety is to practice mindfulness. In addition, it alters our connection with anxiety in a profound way that lasts a lifetime. You’re not the only one who has doubts. After all, a key component of mindfulness is being in the moment. Does practicing mindfulness mean you have to be present with your worry if it’s always there? So how does mindfulness help people feel less anxious? Let’s look into it and learn some mindfulness techniques.
5 Techniques for Using Mindfulness to Lower Anxiety
There are more than five parts or techniques that makeup mindfulness. These five succinctly summarize what mindfulness is and how to apply it in your life to decrease the harmful effects of worry.
1. Mindfulness is something you practice, especially when you’re first learning about it. Being aware develops into a way of being beyond the “doing.” It is a way of life, one in which anxiety plays a minor role. When mindfulness takes the place of worry as our way of life, we create new patterns of feeling, thinking, and acting. Instead of being agitated and stressed, we are peaceful.
Start a daily mindfulness practice and incorporate it into many parts of your day to bring about this inner shift. I see ___, I feel ___, I hear ___, I smell ___, and I taste __ (if appropriate).” This distracts you from worrying thoughts and brings you into the present moment, where you are conscious of your surroundings rather than your anxiety.
2. Utilizing the senses is mindfulness. The physical world around us is perceived by each of our senses. We are unable to be both present in the outside world and our nervous thoughts. They both exist, but we are unable to simultaneously pay equal attention to our inner ideas and exterior reality. When we are focusing on the other, the other must fade into the background.
As a result, anxiety loses importance and power when we ground ourselves in the physical reality of the current moment and use our senses to pay attention to it. Oh, and (there’s no need to make concerning thoughts shout over ideas about the physical world; just suggest that you calmly observe things.
3. Living in peace is mindfulness. Angst is audible. It shouts forth abuses. It screams worries, fears, and potential scenarios. It laughs at twisted recollections. Just try to silence everything. You can turn away from the worried chattering in your head by engaging in mindfulness practices. Anxiety is somewhat muffled when you deliberately immerse yourself in the physical world around you. Simply go back to being consciously present when you hear the noise. By focusing on something else instead of fighting your worry, you were able to bring about some serenity.
4. Through an invitation to be with it, mindfulness lessens worry. But shouldn’t reducing anxiety be the goal of mindfulness? Why let it in, anyway? for the reason that it fosters calm and inner tranquility. Despite our best efforts, we are powerless to make uneasiness go away. Anxiety is only exacerbated by struggle and conflict. However, you lessen its power by gently allowing it to remain with you.
If you allow anxiety to remain near you, it will actually stand with you. Outside of you, as in not in your thoughts, is what is meant by “beside you.” When you extend an invitation, you voluntarily accept it, and once you do, fear is no longer something you battle or focus on. You have established a sense of separation rather than intimacy, allowing you to be totally present at the moment.
5. Happiness is mindfulness. According to Thich Naht Hanh, being present in the moment is necessary to enjoy a cup of tea (or anything else). Our tea is now ready. Currently, we are enjoying some tea. Being aware of it awakens us and takes us out of our heads so that we may taste it and see it (the color, the steam, the cup, the surroundings). We can be joyful and content when we are in the here and now. When we are preoccupied with our nervous thoughts rather than the tea, we are experiencing anxiety. When you’re focused on anything else, it’s difficult to enjoy something.
The Art of Being Present
By allowing you to take a step back from your head and your anxious thoughts, anxieties, and what-ifs and into your reality, mindfulness helps you reduce anxiety. You can’t give anxiety your whole attention when you’re focused on other things in the moment.
The words “mindfulness” and “practice” are frequently used together, as in “mindfulness practice” or “a mindfulness practice”. Because of mindfulness:
- is something we consistently practice during the course of the day, making it a habit as opposed to a one-time anxiety-relieving technique.
- is not always simple and calls for perseverance and repetition (practice)
- It is a way of life and the heart of existence.
By taking us out of it and into our actual lives rather than the ones that anxiety imagines, mindfulness helps us cope with worry.