5 Mindfulness Practices That Help Anxiety

Anxiety can make moments feel incredibly overwhelming, but mindfulness practices offer ways to regain control. Mindfulness helps you tune into the present moment instead of getting lost in your thoughts.

Here are five mindfulness techniques to help manage anxiety in a practical way.

1. Body Scan

One of the most effective ways to reduce anxiety is by reconnecting with your body. The body scan helps break the cycle of anxious thoughts by bringing your attention to your physical sensations, helping you feel more present and less overwhelmed by what is happening in your mind.

How It Works:

• Sit or lie down in a quiet space and close your eyes.

• Bring your attention to each part of your body. Imagine a scanning device starting from your toes and moving up to your head. Notice any sensations like tightness, warmth, or discomfort.

• As you notice these sensations, do not try to change them. Instead, acknowledge them with curiosity and keep moving.

• If your mind begins to wander, gently return your focus to your body.

2. Breathing Techniques

When anxiety hits, your breath often becomes shallow and rapid. Learning to slow down your breath can activate your body’s relaxation response, lowering your anxiety.

How It Works:

• Take a long deep breath in your nose, filling your lungs until you count to four.

• Hold that breath for a count of four.

• Release the breath for a count of four through your mouth like you are blowing through a straw.

• Repeat for a couple minutes.

• Focusing on your breath in this way not only calms your nervous system but also keeps your mind anchored in the present moment, making it harder to spiral into anxious thoughts.

3. Mindful Observation

This practice involves fully engaging your senses in the present moment. Instead of thinking about what happened in the past or worrying about the future, mindful observation helps you connect with your surroundings, providing a distraction from anxiety.

How It Works:

• Choose an object near you, such as a desk or a neighbor’s house.

• Focus all your attention on it.

• Try to notice things you have never seen before.

• If your mind wanders, gently bring it back to observing the object without judgment.

4. Five Senses Walk

The Five Senses Walk is a powerful mindfulness practice that encourages you to tune into your surroundings and become fully present. This practice combines movement with mindfulness, helping you shift your focus from anxious thoughts to the world around you.

How It Works:

• Go for a walk outside, preferably in a natural setting like a park or garden.

• As you walk, engage each of your senses:

  
  

  • Sight: Notice 5 objects/people/animals near you, paying attention to details and colors.

  • Hearing: Listen for 4 distinct sounds, whether it is birds chirping or distant cars.

  • Touch: Feel 3 different textures, like crunchy leaves or the breeze on your skin.

  • Smell: Inhale deeply and identify 2 scents in the air.

  • Taste: If you have a snack with you, pay attention to the taste, or simply notice the taste in your mouth.

    
    

5. Affirmation Meditation

When anxiety leads to self-criticism or negative self-talk, practicing affirmation meditation can shift your mindset. This practice encourages compassion toward yourself and others, offering a powerful antidote to the harshness anxiety often brings.

How It Works:

• Sit in a comfortable position and close your eyes.

• Begin by focusing on your breath to center yourself.

• Silently repeat confident and positive affirmations to yourself.

• After a few minutes, expand your focus to others, repeating the same phrases for loved ones, acquaintances, and even those you may have difficulty with.

Conclusion

Mindfulness practices do not eliminate anxiety overnight, but they offer tools to manage it more effectively. These techniques are simple to practice, but their impact can be profound. As therapists, our office regularly guides clients in practicing mindfulness techniques. If you are looking for help managing your anxious thoughts, reach out to us!

Disclaimer: Our content is on and related to the topic of mental health. The content is general information that may or may not apply to you. The content is not a substitute for professional services. This website does not contain professional advice, nor is any professional-client relationship established with you through your use of this website.