| Written by Madison Bruch, LSW
Anxiety can often feel like a whirlwind. It comes with racing thoughts, tension,
and a sense of overwhelm. While it’s a natural response to stress, prolonged anxiety
can disrupt your daily life. One powerful tool to help manage anxiety is mindfulness, a
practice that anchors you in the present moment and fosters a sense of calm.
What Is Mindfulness?
Mindfulness is the art of being fully present, aware of your thoughts, feelings, and
surroundings without judgment. It’s about observing what’s happening in the now
instead of getting lost in worries about the future or regrets about the past.
How Does Mindfulness Help with Anxiety?
Anxiety often stems from focusing on what might happen. Mindfulness, however, shifts
your attention to what is happening, breaking the cycle of fear and worry.
Practicing mindfulness regularly can:
• Reduce overthinking by grounding you in the present.
• Lower stress levels by calming the nervous system.
• Enhance emotional regulation, making it easier to respond rather than react.
Simple Mindfulness Practices for Anxiety
1. Breathing Exercises:
Take a few moments to focus on your breath.
Inhale deeply for a count of four, hold for four,
and exhale for four. This slows your heart rate
and eases tension.
2. Body Scans:
Close your eyes and mentally scan your body
from head to toe. Notice areas of tension, and
consciously relax these areas of the body.
3. Mindful Observation:
Spend a few minutes observing your surroundings. Focus on colors, textures, or
sounds. This shifts attention away from anxious thoughts.
4. Grounding Techniques:
Try the “5-4-3-2-1” method:
• Name 5 things you can see.
• Name 4 things you can touch.
• Name 3 things you can hear.
• Name 2 things you can smell.
• Name 1 thing you can taste.
5. Daily Check-Ins:
Set aside a few minutes daily to ask yourself, How am I feeling right now? Simply
acknowledging your emotions without judgment can be freeing. It may be helpful to use
a journal and write down your thoughts to keep track of how you have been feeling over
time.
Building a Mindfulness Routine
Start sm
all. Even 5 minutes of mindfulness a day can make a difference. Gradually increase the time
as it feels comfortable. Apps, guided meditations, and mindfulness classes such as yoga can also help you stay consistent.
When to Seek Professional Help
While mindfulness is a valuable tool, it’s not a replacement for professional care. If anxiety feels unmanageable, consider reaching out to a therapist or counselor for support.
Mindfulness is a gentle yet powerful way to manage anxiety. It teaches you to
pause, breathe, and reconnect with the present moment. Over time, these small,
intentional practices can help you navigate life with greater ease and clarity. Remember,
progress takes time! Be patient and kind to yourself along the way.
Madison is dedicated to creating a safe, supportive environment that fosters understanding and acceptance. She believes that a strong therapeutic relationship is the key to facilitating healing and self-discovery. Madison is committed to helping clients navigate life’s challenges, while empowering them to recognize and harness their inherent strengths. Through collaboration, she supports growth and helps build confidence as clients work toward personal goals. Check out Madison’s professional bio here!
Email Us: info@exceptionalwellnesscounseling.com
Call Now: (908) 415-2042
NEXT STEPS & RESOURCES
- Are you ready to take your first step? Reach out to us.
- Do you feel you may benefit from counseling during this time? Take the first step.
- Interested in online counseling? Learn more
- Interested in group counseling? Learn more
- Get more information on insomnia from the Mayo Clinic.
- Resources for Youtube channels that offer guided meditation and relaxation: Youtube Meditation Channel List
