Before I started practicing mindfulness I suffered a severe anxiety disorder. For decades my anxiety was so bad that I could not go anywhere without Xanax in my pocket. I was mostly confined to my house, too afraid to step outside and I felt that at any second the floor would be pulled out from beneath me. Anxiety greatly compromised my life. I had to drop out of a Master’s program in English Literature because my anxiety prevented me from driving to school and sitting in class.
Anxiety is a common mental health disorder that affects millions of people worldwide. It is a feeling of unease, fear, and apprehension about what the future holds. Many things can trigger anxiety, from stressful life events and health issues to genetics and brain chemistry. Some of the symptoms of anxiety include worry, restlessness, intrusive thoughts, rapid heartbeat, sweating, difficulty concentrating, an inability to be still and a feeling of danger being just around the corner.
This is the problem with anxiety. Just because you feel afraid does not mean you are in danger. Anxiety is a liar and a thief. I thought I was going to die hundreds of times, but here I am.
Fortunately, there are effective ways to manage anxiety. One of the most effective techniques to manage my anxiety has been mindfulness. Mindfulness is the practice of being present and focused on the moment without judgment. It involves paying attention to your thoughts, feelings, and surroundings, and accepting them for what they are.
When it comes to anxiety, mindfulness is a powerful tool. And just like any tool, if used correctly it can be used to build incredible things- including a life that you thought was impossible to live. At one point I could not drive across bridges. Out of the question. Now I could care less. I even drink coffee now, which I could not touch for years. If I can do it, so can you.
By focusing your attention in the present moment, you can break the cycle of worrying about the future or dwelling on the past. Anxiety is the fear of a future threat (just around the corner). By bringing your attention into the present moment, anxiety can’t keep its grip on you.
Many studies have shown that practicing mindfulness can reduce anxiety symptoms and improve overall well-being.
Mindful breathing is one of the most common mindfulness techniques used to manage anxiety. It involves taking deep breaths, focusing on the sensation of air moving in and out of your body, and letting go of any thoughts or feelings that arise. This can help slow down your body's physical response to anxiety, such as rapid breathing or a racing heartbeat. A person can do this practice anywhere and anytime.
Another mindfulness technique that can be helpful for anxiety is meditation. This involves sitting comfortably and mentally scanning your body from head to toe, noticing any areas of tension or discomfort, while focusing your attention on the breath as it moves in and out through your nose. Learning to be still with yourself and your anxiety even if just for five minutes is an effective way to combat anxiety because you are learning how to directly confront your anxiety without feeling in danger. Remember that just because you are afraid does not mean you are in danger. The trick is to accept and breathe your way through the uncomfortable and sometimes terrifying feelings of anxiety.
In addition to these techniques, there are many other mindfulness practices that can help manage anxiety, such as mindful walking, mindful eating, and mindful awareness of your surroundings. The key is to find a practice that works best for you and to make it a part of your daily routine (especially if you want to get off those sedating pills).
Anxiety is a serious mental health disorder that can impact every aspect of one's life. It can keep people confined to their homes for a lifetime and/or it can make a person feel so uncomfortably restless and stimulated that they are compromised in all aspects of their life. By practicing mindfulness, individuals can learn to be present and focused on the moment, reduce or eradicate symptoms of anxiety, and improve overall well-being. If you are interested in living a life with much less anxiety, mindfulness is your superpower.