Living through the COVID-19 pandemic might make your anxiety levels seem higher than normal. Even if COVID isn’t the culprit, every person will face some level of anxiety in their life due to a wide array of different factors. Learning how to effectively manage your anxiety levels through holistic and natural means is key to living a higher quality of life. Below we discuss how mindfulness can help reduce your anxiety levels.
What is mindfulness?
Mindfulness is the process of intentionally bringing your attention to what is happening in the present moment without judgment of what you are experiencing. A simple example of this is finding your mind going in several different directions, and bringing your attention back to the present moment instead of getting lost in the business of our minds through noticing what you can see right in front of you (“I am in my office right now, the sun is out and I am relaxing into my chair”). Learning to focus on the present moment while calmly acknowledging and accepting your feelings, thoughts, and bodily sensations help you to have a better grasp on the events in your life, and what is in your control.
How does mindfulness help manage anxiety?
Anxiety stems from feelings of uncertainty. This feeling of losing control over your life can lead some people to feel hopeless and victimized. It is a feeling similar to being in a moving car without a driver. Mindfulness helps you accept the reality of the current situation you’re in, and helps you identify holistic ways to deal with it. By focusing on the current moment without passing judgment on what is going through your mind, you are able to better confront your worries and ease your mind. This is both a mindset and skill that many study and practice for years so don’t worry if it’s difficult at first! That’s totally normal.
How can I integrate mindfulness into my life?
According to Jon Kabat-Zinn, “Meditation is the only intentional, systematic human activity which at the bottom is about not trying to improve yourself or get anywhere else, but simply to realize where you already are.” Try to prioritize mediation and practice centering yourself every day. The more routine this becomes for you, the more you will get out of it. Try to set aside just 5-10 minutes of your day and find a quiet, tranquil place to practice mindfulness in. When you begin, try to observe the current moment you’re in and keep bringing your attention back to the current moment. It’s totally normal for the mind to continue to have thoughts, just try not to attach an emotional reaction to them; this is where the nonjudgement comes in. The convenient thing about mindfulness is that you can do it essentially anywhere. There are plenty of amazing resources you can consult to learn about the proper way to meditate and practice mindfulness.
We recommend you consider partaking in guided imagery meditations to get started. This helps begin to practice the skill without having to sit in total silence which can be understandably difficult for people with anxiety.
Mindfulness comes in many forms. It can take the form of walking outside with no phone or music; maybe taking a hot bath or shower and trying to feel the water on your skin and notice sensations in the moment. This may not seem like “stillness” or “meditation” per se, but the true point is to just be in the present moment!
Recommended Reading
Here are a few books we recommend reading on the subject of mindfulness if you would like to learn more:
“The Untethered Soul by Michael A. Singer
“Fully Present” by Diane Winston and Susan Smalley
“The Alchemist” by Paulo Coelho
“Real Happiness” by Sharon Salzberg
“The Now Effect” by Elisha Goldstein
“The Power of Now” by Eckhart Tolle
MLS Mindful Therapy is a teletherapy practice founded by clinician Mary Lou Silvestros and is committed to spreading the healing powers of mindfulness to all of our clients. If you are experiencing mood problems, anxiety, or trauma of any sort, my services can be of great use to you. I offer individual therapy, mindfulness skill-building, stress management, and many more services that will improve the quality of your life. You can always depend on my practice to treat you with the utmost empathy and authenticity. Together, we can help alleviate the burdens of anxiety, and help you live a better life.
