Feeling restless, having difficulty concentrating, and persistent feelings of worry are all ways in which anxiety can interfere with daily life. This constant worry can disrupt relationships, interfere with schoolwork and affect job performance. As a Bethesda Anxiety Therapist who works with many high achievers, I know how difficult managing anxiety can be.
The good news is, there are Mindfulness techniques that can help with managing anxiety, in addition to Bethesda Anxiety Counseling.
Mindfulness and Anxiety
According to the Mayo Clinic, “Mindfulness is a type of meditation in which you focus on being intensely aware of what you’re sensing and feeling in the moment, without interpretation or judgment. Practicing mindfulness involves breathing methods, guided imagery, and other practices to relax the body and mind and help reduce stress.”
Research shows Mindfulness can help manage and reduce anxiety by teaching us how to respond to the stressors in our lives with awareness. In order to live a more peaceful and connected life, it will be up to us to strengthen our mind, and build resilience to life stressors. Mindfulness and Bethesda Anxiety Therapy Can help.
Here is how to manage anxiety with Mindfulness From a Bethesda Anxiety Therapist:
Focus on your breath
When your mind wanders or begins to spiral, bring your attention to your breath. Notice your breath as you inhale through your nose and your chest rises, and then exhale through your nose as your chest falls. This works by shifting OUT of the “fight or flight” stress response that often accompanies anxiousness, and INTO the more relaxed “rest and digest” system. Simple slow breaths are key. Starting with 4 counts can be helpful (inhale and count to 4, exhale and count to 4) but any slow, deep breath cadence can be helpful. Try practicing this when you are not in an anxious state, so it can be easier to tap into when you need it most.
Use a Mantra
A Mantra is a word or phrase that is repeated, and is often used as a form of meditation. This can be useful in bringing your awareness back to the present moment and improving concentration. You can choose a phrase like “As I relax and slow my breathing, anxiety flows out”, or something similar.
Do Some Journaling or Creative Drawing
Give your mind a break and get some creativity flowing with drawing or coloring. Or put pen to paper and organize your thoughts by writing them down. Writing down your thoughts symbolically gives you permission to release them and set them aside. You can come back to them later when you feel calmer and more in control.
These are just a few ways to manage anxiety with mindfulness. If you are struggling with anxiety and would like more support, please call our Bethesda Anxiety Therapist today.
