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Most people experience anxiety when facing a big exam, job interview, or another significant occasion. However, when anxiety becomes constant and uncontrollable, making even basic tasks difficult or frightening, you might consider ways to manage it. Scientists have linked mindfulness to reduced symptoms of anxiety; the following guide will help you determine if it is right for you.

What Is Mindfulness?

Mindfulness is the act of being fully present in your body and the space around you by focusing your awareness on the moment, while also accepting the feelings, thoughts, and sensations that are present. Mindfulness helps to calm the anxious mind, releasing thoughts about anything other than what is happening now.

To enjoy the benefits of mindfulness, regular practice is needed. This practice can be conducted while sitting, walking, or lying down. There are a number of ways to learn basic mindfulness – YouTube videos, mobile phone apps, books, magazine articles, and courses. Whatever you choose, making your practice daily can be both the hardest part and the most beneficial. Practicing mindfulness several times a day for short periods can help train your brain to more readily calm anxious thoughts and think clearly. Whether it’s several 5-minute sessions throughout the day or two longer sessions in the morning and at night, practicing daily can soothe the mind of anxious thoughts. You can practice mindfulness on your own or through classes like tai chi or yoga.

When practicing mindfulness, focus on your breathing and the sensations within your body, including sounds and tastes. Allow any intruding thoughts or worries about your life to come and go without attaching to them or giving them your attention, continuing to focus on your mindfulness practice. Over time, focus and quiet will come naturally.

How Can It Help Reduce Anxiety?

anxietyThrough mindfulness, you will focus more on the present moment rather than nagging thoughts about the past or future. With mindfulness, you’ll avoid dwelling in situations you can't change and instead enjoy the particulars of the present. Research shows that mindfulness curbs symptoms of anxiety by teaching you how to be more aware of the situation when decision-making instead of acting instinctively.

For example, if your friend is short with you, you might jump to negative conclusions. You might wonder what you did wrong or think your friend doesn’t like you anymore. However, if you practice mindfulness, your thoughts will be more calm and collected. Maybe your friend just had a rough day at work. Thinking like this is an adaptive reaction and can help you in many anxiety-inducing situations.

If you are interested in exploring mindfulness, commit to a daily practice of a frequency and length that are achievable and sustainable. After practicing for a week or so, reflect on your practice and adjust it accordingly. Reflection should allow you to notice whether mindfulness is “working” for you. Your direct experience is the most powerful evidence of its effect in your life. So, give it a try and see for yourself.

 

Manage your anxiety with Fairbanks Psychiatric & Neurological Clinic APC in Fairbanks, AK. For over 30 years, they’ve been helping patients through therapy and personalized treatment plans. Their experienced psychiatrists specialize in treating anxiety, depression, personality disorders, and PTSD. Their staff neurologists will diagnose and treat disorders of the central nervous system, such as epilepsy, strokes, and brain injuries. All their mental health professionals are devoted to working with you to answer any questions and to improve your quality of life. For compassionate and personalized care, call (907) 452-1739 or check out their website.

Special thanks to Kjersti Bowen, LCSW, for her contributions to this article.

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