Live in the wonderful now

Live in the wonderful now

 

How Mindfulness Can Reduce Anxiety

    I used to be one of the most anxious people I personally knew. Everything in my life good or bad, especially bad, had me on edge. I thought for the longest time that that's what it meant to be an adult. At least what it meant for me to be an adult. Until my life turned upside down a few years ago and I began to rediscover and choose who I really am. Along this journey I learned about mindfulness and it had helped me everyday since. I feel like a happier person, when anxiety hits it doesn't stay for long, I have the mentality to overcome the hardships that have been thrown my way. Just by being in the moment that I am in.

As Eckhart Tolle once said "Wherever you are. Be there totally." 

    Anxiety.  Most of us struggle with it. Some more than others. It's a built in mechanism for our survival when it came to ancient threats of predators or invaders.  Animals have the same reflexes and responses but they don't stay in an anxious state after the threat has passed like we humans tend to do. So how do they get out of the anxious state? They have different processes that we probably used to use and forgot along the way in our growing and evolving society.  

Lions, tigers, and bears are now bad drivers, unreasonable bosses, and bill collectors to name a few. Our anxiety used to protect us and now it hinders us.

    It is a feeling of worry, nervousness, or unease, often about something with an uncertain outcome. Physical symptoms such as a rapid heartbeat or shallow breathing. Emotional symptoms like worry, or fear. Mental symptoms racing thoughts, and a lack of concentration.

 What do we do?

    One thing that has a profound effect on anxiety than people don't know about or rarely use is, mindfulness. 

Mindfulness, what is it? How do you use it? Who can use it? Where can you use it? When? 

The practice of being present in the moment, focusing on the here and now.

    How do you be more mindful? Mindfulness involves observing thoughts and feelings without trying to change or control them.

    Mindfulness can be utilized by anyone with the forethought to do so. It can and should be taught to children and adults alike.

    Being mindful can be used anywhere and everywhere. Cozy in your bed, in your home or half way around the world flying in a plane or deep sea diving. Anywhere you are you can be mindful.

    When does being mindful help? Anytime you are awake. There is no right time to be mindful. Establishing the mood, mode and energy of your day before its began when you first wake, to all the way to when you are falling asleep releasing the good and bad things of the day and being present in the moment that you are in. Always.

    Mindfulness matters in everyday life as a tool to re-center yourself and to reclaim peace after something scary, anxious or bad. 

Anxiety often leads to a cycle of overthinking and rumination. Mindfulness helps break this cycle by anchoring the individual in the present moment.

It helps the body enter a state of calm, which can reduce anxiety symptoms like rapid heart rate and shallow breathing.

    Mindfulness encourages emotional awareness, helping individuals observe and understand their emotions without being overwhelmed by them.

With practice, people can learn to respond to anxious feelings with greater clarity rather than reacting impulsively.

    Mindfulness promotes acceptance of thoughts and emotions rather than resisting or judging them. Accepting anxious feelings, individuals can reduce the emotional charge that these thoughts often carry.

    Mindfulness nurtures self-compassion, which is crucial for managing anxiety. Instead of harsh self-criticism, mindfulness helps people develop kindness toward themselves, making it easier to cope with anxious thoughts.

Breathing Exercises: 

Focused, slow breathing to calm the body and mind.

• 4-7-8 breathing: 4 second inhale, 7 second hold, 8 second exhale.
• Box breathing : 4 second inhale, 4 second hold, 4 second exhale, 4 second hold
• 2 to 1 breathing : 4 second inhale, 8 second exhale.

Body Scan: 

Bringing awareness to different parts of the body to reduce physical tension.

Mindful Walking: 

Engaging in a slow walk, focusing on each step and the sensation of the body moving.

Mindful Meditation: 

Sitting quietly and focusing on the breath, observing thoughts and letting them pass without judgment.

Grounding Techniques: 

Using your senses to reconnect with the present moment.

 - 5 things you can see, 4 things you can hear, 3 things you can touch, 2 things you can smell, 1 thing you can taste

Begin your day in with mindfulness, and intention. Meditate.

    When you find yourself struggling with anxious thoughts, feeling or situations, utilized a mindfulness tool to re-center and regulate yourself. 

    At the end of your day release your worries and anxieties. Let go of the negatives. Be mindful in the moment you are in. 

    We might have different threats, dangers and challenges in our lives than in ancient times but our nervous system still reacts the same. It is our responsibility to take care of ourselves, be mindful and calm our anxiety and nervous system.

"I'm grateful for always this moment, the now, no matter what form it takes."

Eckhart Tolle

Mindfulness helps to break the cycle, reduce stress, regulate emotions, and build self-compassion.

Start small, incorporating a mindfulness practice into your daily routine, even if just for a few minutes a day.

Mindfulness isn’t a quick fix, but it can be a valuable, long-term tool in managing anxiety, and cultivating inner peace and love.

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