Mindfulness has become a hot topic in the field of mental health.
Research has shown tremendous benefits of mindfulness, including reduced stress and anxiety, an improvement on memory and focus, more satisfied sleep, and an overall.
But what really *is* mindfulness? And how can you use it in your life to help manage your anxiety?
Simply put, mindfulness is about staying the present moment and regaining control over your thoughts. When you are able to stay present, you can help prevent your mind from wandering or spiraling in uncontrollable ways. This can be a huge relief for anyone living with anxiety!
Finding your mindfulness Motivation.
Think about the importance of bringing mindfulness more into your life and how mindfulness will be able to help you manage your anxiety. Ask yourself:
- What can mindfulness offer me?
- Is there any unhealthy coping mechanism I use for anxiety that little by little I can start to replace with mindfulness?
- How do I feel when I can’t find a way to manage my anxiety?
Really take time to think through these answers. Which question is the most productive for you? Which provided the most clarity? Write it (+ the answer!) down as a reminder. Work the reminder into your mindfulness practice, keeping your intention at the front of your mind.
Mindfulness is all about being present in the moment and regaining control of your feelings.
It can seem like an impossible feat if you’re overwhelmed by anxiety, but mindfulness, if practiced regularly, can actually *help* with anxiety! But how can you start the journey?
- When you start, start small. Jumping into long meditative sessions will feel too overwhelming if you’re looking for mindfulness to help with anxiety.
- Find little moments of your day where you focus solely on being present. Maybe while you’re brushing your teeth or making your coffee. Focus only on what is happening around you, don’t let your mind wander.
- If your mind does wander–don’t beat yourself up! Just correct yourself and keep going.
- Focus on all of your senses. What do you smell, taste, feel, hear & see? Eventually you will be able to work up to longer stints of mindfulness.
- Be intentional with the practice. It’s not something that clicks automatically for everyone, it really requires practice. Are you able to do push away the thoughts that aren’t about the moment around you? Does your anxiety die down for a bit? How are you struggling?
How is mindfulness useful for anxiety?
Anxiety is often caused by focusing on things out of our control like things that have already happened or fretting about the future. When we’re consumed by worry about things out of our control, we aren’t able to stay focused in the moment.
That is where mindfulness comes in.
Learning to be in the present can help quiet the thoughts that spiral so quickly. Today, take some time to think about your wishes around mindfulness and using it to help in aiding your anxiety relief.
Ask yourself:
- How much more could I get done if I wasn’t worried about things out of my control?
- How much more will I enjoy & appreciate my surroundings?
- What is one thing I can do everyday, fully focused on mindfulness?
Choose one activity that you are going to start doing mindfully and make a commitment to do so.
Checking in on your practice
No practice is complete without reflection. When you have gotten yourself into a steady practice of regular mindfulness, check in with yourself. Check in with your feelings. Don’t try to push it away or analyze. Allow yourself to sit in your emotions.
Ask yourself:
- What feelings has talking about mindfulness + anxiety brought up for me?
- What has it been like, working on being more mindful?
Take time to absorb your answers to these questions. What do they mean for your practice? Is it working? Do you need to make any adjustments?
Make sure self-criticism doesn’t rule your reflection. Be purposeful with your reflection, and take time to give yourself credit for what you’ve achieved! Think about what you’ve achieved in your journey bringing mindfulness into your life. Take notice of your accomplishments as much as your struggles!
Mindfulness is a way of befriending ourselves and our experience.” -Jon Kabat-Zinn
Alyssa Mairanz, LMHC, DBTC
Alyssa Mairanz provides counseling and therapy services for life transitions, relationship issues, self esteem, depression, anxiety, and DBT and Psychodynamic therapy in a NYC group practice in the Flatiron District near Madison Square Park. She also serves the Village, Chelsea, Union Square, the Financial District and the surrounding areas.
Empower Your Mind Therapy’s mission is to helps our clients build the life they want and find more happiness and satisfaction.
