Do you Struggle with Anxiety? Here are 4 Steps on How to Manage Your Anxiety & Become More Mindful

What is anxiety?

Anxiety is a natural response to stress, which can include feelings of worry, nervousness, and unease. While anxiety is a normal part of life, excessive or prolonged anxiety can have a negative impact on your overall well-being and quality of life.

There are various types of anxiety disorders, including generalized anxiety disorder (GAD), panic disorder, social anxiety disorder, and obsessive-compulsive disorder (OCD). Symptoms of anxiety disorders can vary but may include:

• Excessive worry or fear

• Restlessness or irritability

• Difficulty concentrating

• Physical symptoms such as sweating, trembling, or increased heart rate

• Avoiding situations or activities that trigger anxiety

Managing anxiety can involve a combination of strategies, including:

• Cognitive-behavioral therapy (CBT)

• Medication (SSRI’s) - it’s best to speak with your GP, Doctor or Health Professional

• Regular exercise (which releases endorphins that reduce tension in your body)

• Healthy lifestyle choices (eating a healthy diet, getting enough sleep, avoiding alcohol and drugs)

• Relaxation techniques like deep breathing, progressive muscle relaxation, and mindfulness meditation

what is mindfulness?

Mindfulness is a state of being present and fully engaged in the current moment, without judgment or distraction. It involves bringing awareness to your thoughts, feelings, and physical sensations as they arise, and cultivating a sense of acceptance and non-reactivity to them.

Here are some tips on how to become more mindful:

1) Practice meditation

Meditation is one of the most effective ways to cultivate mindfulness. Here are some tips on meditating if it’s new to you:

Find a quiet, comfortable space where you can sit comfortably without distractions. It can be a quiet room in your home or a peaceful outdoor setting. Sit in a comfortable position with your spine straight, your shoulders relaxed, and your hands resting in your lap. You can sit on a cushion or a chair, or even lie down if that's more comfortable for you.

Practice focusing your attention on your breath and body sensations. Close your eyes and notice the sensation of the breath as it enters and leaves your body. You can focus on the rise and fall of your chest or the sensation of air moving through your nostrils. Notice your thoughts. As you focus on your breath, thoughts will inevitably come up. When this happens, simply notice the thought without judgment and return your attention to your breath.

Prioritising meditation regularly, from as little as a few minutes each day can help us manage our anxiety by bringing us into the present moment. Remember that meditation is a practice, and it takes time and patience to develop. Start small, and gradually increase the time as you become more comfortable with the practice.

Don't be discouraged if your mind wanders or you find it difficult to sit still at first. With regular practice, you'll begin to experience the benefits of meditation and find a greater sense of calm and clarity in your life.

If you're having trouble meditating on your own, try using a guided meditation. There are many apps and online resources that offer guided meditations that can help you get started. I personally love finding guided meditations on YouTube as it feels like I’m actually in the room with the YouTuber who is guiding the session.

2) Pay attention to your senses

Bring your attention to your senses as you go about your day. This is also a form of mindfulness as it requires you to be fully present in the moment and aware of your thoughts, feelings and surroundings. Notice the sights, sounds, smells, tastes, and physical sensations around you, without judgment or distraction.

When you focus on your senses, you're less likely to be distracted by external stimuli or racing thoughts. This can help improve your focus and concentration, making it easier to complete tasks and be productive. By focusing on your senses, you're able to tune out the noise and chaos of the outside world, which can help reduce stress and promote relaxation. This can also help stimulate creativity, as you become more attuned to the sensory details of your environment.

Paying attention to your senses can help you live a more fulfilling and satisfying life by helping you stay present, focused, and aware of the beauty and richness of your surroundings. It can also help reduce stress and anxiety, improve mood, and enhance overall mental health.

3) Slow down

Taking some time to intentionally slow down and focus on one thing at a time can be an incredible form of self-care. There are a few ways you can slow down and become more mindful. One way is to schedule regular breaks throughout the day to rest and recharge. This can help you avoid burnout and stay energised.

Another way you can slow down is to set boundaries and simplify your schedule. Try to limit your commitments and prioritise the most important tasks. This can help reduce the feeling of overwhelm as it allows you to give your full attention to each task or activity, and resist the urge to multitask or rush through things. and create more space in your schedule. When you learn to say no to requests or commitments that don't align with your priorities, it can bring you more clarity and headspace to focus on the things that are most important to you in your present reailty.

You can also try to slow down routines that you do regularly, like preparing meals or taking a shower to help you enjoy the simple things life and create a sense of mindfulness in everyday tasks.

Remember, slowing down doesn't mean you have to completely stop. It simply means finding a healthy balance between work, rest, and play. By incorporating these simple tips into your everyday life, you can create a more balanced and fulfilling lifestyle.

4) Practice self-compassion

Practicing self-compassion involves treating yourself with kindness, understanding, and acceptance, especially during difficult times. This concept is simpler said than done. Especially if you’re used to treating yourself harshly and setting high standards for yourself (that are often unattainable).

One way you can start to become more compassionate towards yourself is to treat yourself like you would treat a friend. If you wouldn't talk to a friend in a negative or critical way, don't talk to yourself that way either. By putting yourself in a third person’s shoes, you can practice being kind and understanding towards yourself.

Another important part of becoming more self-compassionate is to acknowledge your emotions. Recognise them. Validate them. Even if they're difficult to deal with. It's okay to feel sad, angry, or frustrated. Allow yourself to feel your emotions without judgment. Forgive yourself for mistakes or failures, and learn from them without dwelling on them. Treat yourself with the same compassion and understanding that you would offer to someone else.

You can also show yourself compassion through taking practical care of your physical and emotional needs. Get enough sleep, eat well, exercise, and do the things that bring you joy and fulfillment.

Be kind and compassionate to yourself, even when you're struggling. Notice your thoughts and feelings without judgment or criticism, and offer yourself the same kindness and support you would give to a friend.

Self-compassion isn’t about being self-indulgent, entitled, or avoiding responsibility. It's about treating yourself with the same kindness and understanding that you would offer to a friend, and learning to accept and love yourself, flaws and all.

By meditating regularly, paying attention to your senses, intentionally slowing down and being self-compassionate, you can manage your anxiety and become more mindful. Mindfulness is a practice and skill that will take time and effort to cultivate. But by making a conscious effort to bring awareness to your thoughts, feelings, and physical sensations, you can develop a greater sense of presence, clarity, and calm in your daily life.

This is super important as it will allow you to manage your anxiety as you go about your day to day tasks. Everyone experiences anxiety differently, and what works for one person may not work for another. Try and incorporate these tips into your daily life and see how things feel for you. If the anxiety you’re experiencing is heavy and crippling, please reach out to a mental health professional for help.