If you struggle with anxiety, which affects an estimated 40 million American adults, you may think anti-anxiety medications are the only way to cope with the excessive worry, restlessness, difficulty concentrating, and physical symptoms such as a rapid heartbeat, stomachaches, and headaches. Although medication remains one of the most common treatment options available, an increasingly popular approach to managing anxiety is through the practice of mindfulness. In this blog, we will explore the benefits of mindfulness for calming anxiety, provide scientific evidence in support of mindfulness interventions, and give you 5 ways to incorporate mindfulness into your daily life.

Although medication remains one of the most common treatment options available, an increasingly popular approach to managing anxiety is through the practice of mindfulness.

WHAT IS MINDFULNESS?

Mindfulness is a form of meditation that involves paying attention to the present moment in a non-judgmental way. It is often practiced by focusing on the breath, bodily sensations, or simply observing one’s thoughts without getting caught up in them. Mindfulness has been found to have a range of benefits for mental health, including reducing stress and anxiety, improving mood, and increasing resilience.

HOW CAN MINDFULNESS HELP WITH ANXIETY?

One of the primary ways in which mindfulness can help with anxiety is by interrupting the cycle of negative thoughts and worries that can perpetuate the condition. Anxiety often involves a pattern of ruminative thinking, where individuals become caught up in a loop of worrying thoughts that feed their anxiety. By practicing mindfulness, you can learn to observe these thoughts without getting stuck on them, which can help to break the cycle and reduce the intensity of the anxiety.

SCIENTIFIC EVIDENCE SHOWS MINDFULNESS HELPS ANXIETY

Numerous scientific studies have been conducted on the effectiveness of mindfulness in managing anxiety. A meta-analysis based on 39 studies in the Journal of Consulting and Clinical Psychology found that mindfulness interventions were effective in reducing anxiety symptoms. Another study published in the Journal of Clinical Psychiatry in 2013 found that a Mindfulness-Based Stress Reduction program was more effective in reducing symptoms in people with generalized anxiety disorder compared to a control group.

A similar study published in the Frontiers in Psychology in 2022 found that a mindfulness-based cognitive therapy program was effective in reducing symptoms of anxiety and depression in adolescents with social anxiety disorder.

In addition to reducing symptoms of anxiety, mindfulness has also been found to have a range of other benefits for mental health. A 2017 study in The Psychiatric Clinics of North America looked at recent reviews of randomized controlled studies and found that mindfulness interventions are an effective treatment for a variety of conditions, including:

• Anxiety
• Depression
• Stress
• Chronic pain
• Emotional distress

Emerging research shows that mindfulness is also going high-tech. A 2021 study in the Journal of Anxiety Disorders found that technology-supported mindfulness involving an EEG-based neurofeedback device improved symptoms in people with obsessive-compulsive disorder (OCD), which is a form of anxiety.

HOW TO PRACTICE MINDFULNESS TO SOOTHE ANXIETY

There are many ways to practice mindfulness, and it can be helpful to experiment with different techniques to find what works best for you. Some common approaches include:

1. Engage in mindful breathing: Focus on your breath and observe the sensations of each inhale and exhale. Whenever your mind wanders, simply bring it back to your breath.
2. Do a body scan: Lie down or sit comfortably and focus on each part of your body, starting from your toes and working your way up to the top of your head. Notice any sensations, tensions, or areas of discomfort without judgment and allow yourself to relax.
3. Try mindful observation: Choose an object, such as a flower or a tree, and observe it closely without any judgment or analysis. Notice its colors, textures, and shape.
4. Practice mindful movement: Engage in physical activity such as yoga or tai chi, which can help you focus on your body and breath. Pay attention to the sensations in your body and the movement of your breath. Or try simply walking while focusing on the sensations of each step as you walk, such as the feeling of your feet on the ground or the movement of your legs.
5. Practice mindful meditation: Sit in a comfortable position and close your eyes. Focus your attention on your breath and notice any thoughts that come into your mind, without judgment or attachment. Acknowledge the thoughts and then let them go, bringing your attention back to your breath.

With these mindfulness interventions, you may be better able to manage your anxiety. By interrupting the cycle of negative thoughts and worries, you can learn to observe your anxiety without getting caught up in it, which can help to reduce the intensity of your symptoms. With practice, mindfulness can become a powerful tool not only for managing anxiousness but also for improving your overall well-being. If you try these mindfulness techniques, but you are still struggling with feelings of anxiety, it may be time to seek professional help for additional tools.