Mindfulness Techniques for Managing Stress and Anxiety

You might think of your anxiety as a form of time travel: Your body is trying to protect you not from current danger, but a future bad event it’s “imagining” based on based trauma. The fear and stress of anxiety are very real, even if we know we’re not currently in anger. Mindfulness is a well-known and studied body of practices for bringing us back to the here and now, where we can feel safe again or begin to take steps toward safety and calm.

Mindfulness is the practice of being fully present and engaged in the current moment, without judgment or distraction. It involves paying attention to your thoughts, feelings, and surroundings in a curious and non-reactive way. The goal of mindfulness is to increase our awareness and acceptance of the present moment, which reduces our stress and anxiety and gives us a healthy foundation from which to experience life. Let’s look into some of the most common techniques.

Deep Breathing

When we feel anxious or stressed, our breathing often becomes shallow and rapid, which exacerbates our stress levels. It’s a vicious circle. Deep breathing, on the other hand, can help calm your nervous system and reduce that stress. It’s a great way to defuse a stressful situation in very little time, bringing us back to the present moment and giving us tools to look at our circumstances realistically.

Find a quiet and comfortable place to sit or lie down. Close your eyes and take a deep breath through your nose, filling your lungs with air. Hold a few seconds, then slowly exhale through your mouth. You can imagine yourself expelling fear and stress, and breathing in calm and strength. Repeat for several minutes until you are centered and prepared to face the causes of your anxiety in the here and now.

Body scan

A body scan is a mindfulness technique that involves paying attention to the different sensations in your body. Lie down on your back in a quiet and comfortable place, close your eyes, and focus on your breath for a few minutes. Slowly bring your attention to your toes and work your way up your body–feet and legs and knees and hips and so on–noticing any sensations you feel. 

It may be helpful to imagine your body slowly filling with a white or golden light as you scan upward. Warmth, cold, shivers, or weight are some of the sensations to look for. You may feel tension or discomfort in some areas, which can be a sign of where you’re holding stress or anxiety. Acknowledge these sensations without judgment and continue to move your attention up your body. 

Meditation

Mindful meditation involves focusing on a specific object or sensation like the breath, a sound, or a visualization. Sometimes you can get the impression that meditation is hard or takes extra skill, but the truth is that it requires “a few minutes to learn and a lifetime to master” for everyone, even Zen masters. Simply trying to meditate, even if you can’t quite get to a place of absolute peace, can be incredibly good for you.

Sit in a quiet and comfortable place and close your eyes. Begin to focus on your breath, noticing the sensation of air moving in and out of your body. When your mind starts to wander, gently bring it back to your breath. Watch your thoughts go by, like butterflies on the wind. You can also try visualizing a peaceful scene or image or repeating a calming mantra, to help stay focused.

Mindful Movement

Activities such as yoga, tai chi, or simply going for a walk can be great ways to practice mindful movement, which involves paying attention to the sensations in your body as you move. “Walking meditation” is one form of mindful movement that involves feeling each part of your step, from toes to heel, and the leg muscles bringing you forward. As you move, focus on the sensation of your feet on the ground, the movement of your arms and legs, and the rhythm of your breath. 

Gratitude 

Gratitude is a powerful tool for reducing stress and anxiety. When we focus on the things we're grateful for, we shift our attention away from what’s causing our stress and anxiety. In fact, practicing gratitude is a great way of resetting your mental environment and helping get you away from negative or destructive patterns.

Try keeping a gratitude journal, and write down three different things you're grateful for each day. You can also practice gratitude by taking a moment each day to appreciate something in your life, whether it's a person, a place, or a simple pleasure.

Noyau Wellness Is Grateful for You

Mindfulness techniques are an extremely effective way to manage anxiety. Using these tools to increase our awareness and acceptance of the present moment leads to reduced stress. Remember, mindfulness is a skill that takes practice. It’s important to be kind and patient with yourself as you work to incorporate these techniques into your daily routine.

Noyau Wellness Center has been the leader in Dallas counseling and whole body wellness for over a decade. Our team of trusted experts has changed the way Dallas area residents experience therapy. With years of experience working with everyone from individuals to families to professional athletes, Noyau has a reputation for helping clients experience long-lasting and profound change. Take that first step into peace and contact us today.