Hey everyone! Let’s talk about anxiety – that feeling of constant worry and unease that can leave you feeling like you’re running on a hamster wheel. If you’re reading this, you probably know exactly what I’m talking about.
The good news? You’re not alone, and you already possess a powerful tool to combat anxiety: Mindfulness. Before you tune out and think, “Ugh, mindfulness isn’t for me,” please hear me out. Mindfulness isn’t about sitting cross-legged and chanting. It’s about training your brain to be present in the moment.
Think of your mind as a browser with a million tabs open. Anxiety thrives on all those tabs – that “what-ifs” of the future and the replays of past mistakes. Mindfulness helps you close those tabs and focus on the single window that matters: The present moment.
Here are some easy ways to incorporate mindfulness into your daily life and tame that anxiety monster:
1. Belly Breaths: If you are feeling overwhelmed, you could take a quick pause. Close your eyes and focus on your breath. Breathe in slowly through your nose for a count of four, hold for four, and exhale slowly through your mouth for a count of eight. Feel your belly rise and fall with each breath. Repeat for five minutes. This simple exercise can do wonders for calming your nervous system.
2. The Body Scan: Our bodies hold onto stress. Take a moment to scan your body. Are you clenching your jaw? Tightening your shoulders? Notice any tension without judgment. Then, consciously relax those areas. This awareness can help you release pent-up anxiety.
3. The Mindful Walk: Next time you’re out for a walk, ditch the phone and engage in your senses. Notice the feeling of the sun on your skin, the sound of birds chirping, and the smell of fresh air. Ground yourself in the present moment and appreciate the beauty around you. Yoga and Tai Chi are also great ways to combine mindfulness with movement.
4. The Mini-Meditation: Mindfulness can be practiced anywhere and at any time. Take a few breaths while waiting in line, focus on the repetitive task of washing dishes, or simply savour the taste of your coffee. These tiny moments of mindfulness can add up to big results.
5. The 5 Sense Game: If you are feeling stressed or anxious, you could take a moment to focus on your five senses. What can you see? Hear? Smell? Taste? Touch? This could be done anywhere and at any time. This exercise can help release tension and bring awareness to the present and where you might be holding onto stress.
Remember, mindfulness is a practice, not a destination. There will be days when your mind wanders -that’s normal! Just gently bring your attention back to the present. The more you train your brain to be mindful, the better equipped you’ll be to manage anxiety.
So if you give mindfulness a try, you might be surprised at how much calmer and more in control you feel. If you need extra support on your journey, don’t hesitate to reach out. We are always here to support you.
IH Psychotherapy is a practice located in Vaughan, Ontario. Our team provides in-person and virtual therapy. We serve clients in Thornhill, Richmond Hill, North York, Toronto, Woodbridge, Markham, Newmarket, and Maple. Our virtual therapy services enable us to support clients in the Greater Toronto Area such as Mississauga, Brampton, Etobicoke and cities throughout Ontario.
The information provided in this blog post is for educational and informational purposes only. It is not intended to be a substitute for professional psychotherapy or treatment. Always seek the advice of a qualified mental health provider. We do not endorse or guarantee the accuracy, quality, suitability, or reliability of any of the resources listed.