Can Taking Up Meditation Help with My Anxiety?
Anxiety is often connected to future thinking. In many cases, people who struggle with anxiety aren’t worried about something that is happening to them in the present moment. Instead, they are triggered by something happening the present moment to worry about something that could happen to them, someone they love, or the world in general. These “what if” worries that are so characteristic of anxiety take us out of the present moment, so finding a way to focus on what is actually happening is a great way to break free from overwhelming moments of anxiety. Meditation and other mindfulness practices are designed to reframe thinking and allow individuals to keep their mind on what is happening in the moment. Meditation can be an ideal solution to help decrease anxiety in the moment when feelings of anxiety arise as well as helping to decrease anxiousness in general when practiced regularly. Keep reading to learn a few simple meditation and mindfulness practices you can take up today to decrease feelings of anxiety.
Daily Intentions
If you’ve ever done yoga, your teacher may have asked you to set an intention for the day’s practice. Intention-setting is an important mindfulness practice. It helps to have a point to center and refocus if we feel other thoughts, fears, and worries taking over. Setting a daily intention will give you something to refocus on at times of anxiety. You can have one intention for the whole day, and/or you can set intentions related to specific activities. As you go through your day, any time you feel distracted or overwhelmed, try to reframe the situation as it relates to your intention. A good example is you can set the intention to be more compassionate. As you go through interactions, if you notice yourself focusing on worries or getting frustrated, reframe the interaction with greater compassion for yourself and the others involved. This can help you break out of your thinking and feeling patterns and be more present in the moment.
4, 7, 8 Breathing
There are many different meditative breathing exercises you can try, but 4, 7, 8 breathing is one that has been proven effective in decreasing anxiety, worry, and fear. This breathing technique is simple. You will breathe in for a count of four, hold your breath for a count of seven, and breathe out for a count of eight. As you repeat this process, focus only on your breaths. Don’t ignore your thoughts and emotions. As they arise, note them. Then, let them go and refocus on your breathing. This can be done in a moment of anxiety, and you can practice this meditative breathing technique for a few minutes a day to help you feel a greater sense of general relaxation. It’s especially beneficial right before you go to sleep as it can help you fall asleep more quickly.
Progressive Muscle Tension & Release
Falling asleep can be difficult for people who struggle with anxiety. 4,7,8 breathing can be beneficial, but if you need a little more help quieting your mind, relaxing, and falling asleep, you may want to try progressive muscle tension and release. This practice is simple. You will tense your muscles, hold the tension, then release it one set of muscles at a time. Start with your feet, then legs, then trunk, then arms, then neck, then face. Focus on the feeling of tension and relaxation. Notice the way your body feels before, during, and after you release the tension. Repeat the process as many times as you need to. Just like you did with the 4, 7, 8 breathing, don’t suppress or ignore your thoughts or feelings as they arise. Instead, acknowledge them and then release them. It can be helpful to think about your feelings or thoughts as you tense your muscles. Then, release them as you release the tension in your muscles.
Want to Talk to a Professional?
These practices can be very helpful in diminishing feelings of anxiety in the moment, but they don’t necessarily address sources of anxiety and long-term effects of overwhelming anxiety on your daily life. For that, you should work with a therapist. If you’re interested in getting started with therapy, I hope you’ll consider working with me. I’m Ashley Pichardo, a licensed mental health counselor working with clients in New York and New Jersey. If you’re ready to get started working with me, please call (917) 522-1418, email contact@apichardotherapy.com, or fill out the online scheduling request.
