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Quieting Anxiety Using Mindfulness

Updated: May 23, 2023

Mindfulness is a practice that involves bringing one's attention to the present moment, without judgment. It can be a powerful tool for reducing anxiety, as it allows us to shift our focus away from negative thoughts and emotions, and instead focus on the present moment. Here are a few tips for using mindfulness to reduce anxiety:

  1. Take a few deep breaths: When we're feeling anxious, it's common for our breathing to become shallow and rapid. Taking a few deep breaths can help to slow down our heart rate and calm our nervous system. To do this, sit in a comfortable position and focus on the sensation of the breath moving in and out of your body. Try to make your exhales slightly longer than your inhales.

  2. Notice your surroundings: Instead of getting lost in your thoughts, try to focus on your surroundings. What do you see, hear, and feel in this moment? This can help to anchor you in the present and give you a break from worrying about the past or future.

  3. Practice gratitude: Anxiety can often be fueled by negative thoughts and a sense of lack. One way to shift this mindset is to practice gratitude. Take a few minutes to think about the things in your life that you are grateful for. This could be as simple as the food you have to eat or the support of friends and family.

  4. Use a mantra: A mantra is a word or phrase that you repeat to yourself as a way to stay focused and calm. Choose a word or phrase that has meaning for you, and repeat it to yourself when you start to feel anxious. Some examples might be "peace," "love," or "let it be."

  5. Take a walk: Sometimes, getting out of your head and into your body can be a helpful way to reduce anxiety. Go for a walk, paying attention to your surroundings and the sensation of your feet on the ground. This can be a great way to get some physical activity and clear your mind.

Remember, mindfulness is a practice and it takes time and effort to develop. Don't get discouraged if you find it difficult at first. With practice, it can become an important tool in managing anxiety and finding greater peace and well-being in your life.

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