Mindfulness Tricks to Help Reduce Your Anxiety

Anxiety seems like a normal occurrence in people’s lives in this busy modern world. You might worry about passing the final exams, of getting enough loans for a house, or of getting laid off from work. At some point, we have all focused excessively on our futures. Whatever is fueling your anxiety, you can get rid yourself of it by following simple mindfulness tricks for meditation. How to practice mindfulness in this situation, you might ask? That’s exactly our point of discussion in this article. Read on!

Mindfulness Tricks for Anxiety

Do some breathing exercises.

According to the Center of Emotional Health, a simple breathing exercise is one of the most powerful mindfulness tricks to reduce anxiety. It essentially inhibits the body’s fight-or-flight response and activates its relaxation response in the parasympathetic nervous system.

To do what’s considered one of the most effective mindfulness tricks, just be seated comfortably, close your eyes, and count to four as you slowly inhale. Then, start counting again to four as you breath out. Repeat the process several times until you feel more relaxed. While doing the exercise, focus the feeling of breathing than anything else.

Accept your anxiety.

The feeling of anxiety is not ideal, but it is neither intolerable. A key to reducing your anxiety is to first accept is existence. This does not mean, however, that you should resign or let yourself be consumed by it. You just have to accept that this is happening to you at the moment.

By doing this trick for mindfulness meditation, you reduce the chance of worsening the feeling. Thereafter, you can start taking control of your emotions.

Remember: Your brain is a tricky entity.

Another essential thing to accept mindfulness tricks for generalized anxiety disorder is to accept that your brain can sometimes fool you. This means that it can make you think you are in your worst condition, when in fact, you are not.

Calmly remind yourself of this if you experience anxiety attacks. It might just help you remove the pressure, guilt, or shame that makes you judge yourself. In this midst, nurture yourself even more instead of giving in to the trickiness of your brain.

Do some calming sensory exercises.

Some mindfulness for anxiety tricks and exercisees involve the simple use of our sensory organs: seeing, hearing, smelling, feeling, and tasting. The idea is coined due to the fact that anxious people tend to be consumed in negative thoughts and forget what’s directly in front of them.

Carrying out this trick simply means finding an object, or even an idea, where you can focus your attention. For instance, you can just observe the clouds as they come and go and think of them as your concerns floating by. This should aid in calming the internal clutter you feel.

Turn your phone and social media off.

Your fondness for social media and mobile devices can also be a hindrance on how to practice mindfulness effectively. Sure, such devices increase your productivity and keep you connected to families and friends wherever you or they are. Still, you know too well that they have their drawbacks too.

Turning off your phone and logging out of your social media accounts from time to time are proven to alleviate worry and anxiety. Lesser time spent on them means more time for yourself and for the simple joys in life, such as watching your daughter play with her friends. It might come as a surprise that the time you spend with these activities is the most worthwhile.

Write down your thoughts.

Among the simplest mindfulness meditation anxiety tricks is writing a journal. Scribbling one’s thoughts soothe the mind and relax the soul as you go through some unpleasant stages in your life. While you are writing down, it is also best to focus on things that make you feel happy or thankful.

While there is no right or wrong way of scribbling, spending at least five minutes daily is said to be more than enough. This is especially true for busy students or workers who can only spend some of their precious time meditating.

Be at present; Care less of the future.

Advanced mindfulness meditation practitioners agree that focusing on the present moment, rather than obsessing yourself with the future, is essential in mindfulness. After all, anxiety derives from interwoven negative thoughts and emotions concerning the future.

The best thing to do when anxious is to pause and pay attention to your current experience— to what’s happening right now. Do some visual or breathing exercises to calm yourself. Then, turn yourself into things you can do now to help manage the situation better. The point is to let tomorrow worry for itself. Focus on the ‘now’ because that’s where you are at.

Conclusion

How to practice mindfulness tricks for anxiety has been an ongoing concern for many practitioners. Feeling overwhelmed will amount to no good. When this happens, try one of the tricks outlined in this article and carry it out. It may be hard and even seem impossible in the beginning. Yet, remember that everybody goes through difficult times on how to practice these mindfulness tricks accordingly.  Give yourself time and space to focus and master mindfulness.f