Anxiety is a common and natural response to stress, but when it becomes overwhelming and persistent, it can significantly impact one’s well-being. Mindfulness is a powerful practice that can help alleviate anxiety by promoting a state of focused awareness and acceptance of the present moment. When we’re anxious, it is so easy to be pulled out of the present moment and become consumed by our thoughts and emotions – these can be about the past, the future, or by a tainted lens of the current moment we are in.
By cultivating mindfulness, individuals can develop better coping mechanisms and reduce the negative effects of anxiety. Here are some ways mindfulness can be used as an effective tool for managing anxiety:
1. Focusing on the Present: Anxiety often arises from worrying about the future or dwelling on past events. Mindfulness encourages individuals to shift their attention to the present moment, allowing them to let go of unnecessary concerns and experience a sense of calmness. Affirmations that can be helpful here are “I am here now” or “I am keeping my mind where my body is”.
2. Non-Judgmental Awareness: Mindfulness encourages non-judgmental awareness of one’s thoughts and feelings. Instead of labeling thoughts as good or bad, we learn to observe them without attaching any value or significance, reducing the impact of anxious thoughts. A helpful visual here is to imagine your anxious thoughts or feelings as leaves falling off a tree into a stream – they may swirl around you for a moment, but as they head downstream, allow them to go.
3. Breath Awareness: Mindful breathing is a fundamental aspect of mindfulness practice. By paying attention to the breath, individuals can ground themselves in the present moment and regulate their physical and emotional responses to anxiety.
4. Acceptance: Rather than trying to fight or suppress anxiety, mindfulness fosters an attitude of acceptance towards it. Acknowledging anxiety without judgment helps individuals respond to it with more compassion and understanding. Something you can say to yourself is “I am noticing I am anxious right now, and that’s okay, because this is an anxiety inducing situation”.
5. Body Scan: Another mindfulness technique involves performing a body scan. This involves systematically directing attention to different parts of the body, identifying areas of tension, and consciously releasing them. This practice helps to reduce physical symptoms associated with anxiety. Reconnecting our mind and body is crucial in mindfulness.
6. Letting Go of Control: Anxiety often arises from a desire for control over uncontrollable situations. Mindfulness teaches individuals to let go of the need for constant control and to accept the uncertainty that life brings. This can be challenging and is one aspect of mindfulness that may take longer to lean into than others.
7. Practicing Gratitude: Mindfulness can also involve cultivating gratitude. Focusing on positive aspects of life can counteract negative thought patterns associated with anxiety. It can be helpful to start by noticing neutral and semi-positive aspects of life if leaning into positivity feels too challenging at first.
8. Mindful Activities: Engaging in activities with full awareness, such as walking, eating, or even doing chores, can anchor individuals to the present moment and reduce anxious rumination. Being mindful while doing an activity means not using your phone, doing these activities alone, and connecting with your senses while engaging in whatever activity you are doing.
9. Mindfulness Meditation: Regular mindfulness meditation sessions can strengthen the mind’s ability to stay present and reduce the reactivity to anxious thoughts and feelings.
Mindfulness is a powerful and accessible practice for managing anxiety. By cultivating present-moment awareness, non-judgmental acceptance, and self-compassion, we can develop a more balanced and resilient approach to dealing with anxiety. Incorporating mindfulness into daily life can lead to profound changes in how one relates to anxiety, ultimately promoting overall well-being and mental health. Mindfulness can be accessed anywhere as long as we are open to it and willing to pause for a moment to reconnect with ourselves.
THERAPY SERVICES FOR ANXIETY WE OFFER IN MANHATTAN & BROOKLYN, NEW YORK
The truth is, there’s no single or one-size-fits-all approach to anxiety treatment. Everyone has a different approach to managing anxiety and anxious thoughts. That is why it’s important to get clear on what works for you. Once you have a better understanding of yourself and your values, you can start designing your life based on the things that are most important to you.
Therapy for women in Manhattan and Brooklyn is a great way to figure out how to manage your anxious mind. At Manhattan Wellness, we will provide you with a safe space to explore your feelings and goals. So you can find clarity on what you want for yourself. We will pair your vulnerability with our empathy and encouragement. Then together we will uncover the key elements that will take you from where you are now to where you want to be. If you are ready to make the changes you want in your life:
- Submit a Contact Form or Email Us at hello@manhattanwellness.org
- Learn More About Our Team of Female Therapists and Our Areas of Expertise
- Let’s Talk About How We Can Help You Feel Empowered & Ready To Take The Next Step.
We believe that you have the power within yourself to make the changes you want and find your version of success. Our female therapists are here to support you in navigating this journey. Allowing you to reclaim your identity and take control of your life. Thus allowing you to create the future you’ve been dreaming of.
OTHER THERAPY SERVICES OFFERED IN MANHATTAN, WESTCHESTER BROOKLYN, & THROUGHOUT NEW YORK
At Manhattan Wellness, our therapists are here to support you in navigating this journey and reclaiming your identity. So you can take control of your life and create the future you’ve been dreaming of. This is why we offer a variety of services to ensure you get the support, care, and guidance necessary. The therapy services we offer are Therapy for Maternal Mental Health, Self-Esteem Counseling, and Anxiety Treatment. Along with Dating/Relationship Counseling, Counseling for College Students, and more. Feel as if you are not living the life you deserve? Let’s talk about it.
